calisthenics (ups) 1:20 
30 push up, 25 sit up, 25 back.
run warm up/down (trail) 6:25  1.0 km (6:25 / km)
shoes: Saucony Grid Shadow
Warmup run to the bathrooms and back.
orienteering (red) 1:55:32  *** 7.7 km (15:00 / km) +175m 13:28 / km
spiked:17/9c shoes: Olway - studs
QOC: Greenbelt Red course. First real orienteering since the Stumble in Nov. Ankle was ok but, it is amazing how many times you twist is just a little while running. Did not notice anything with the left ankle but the right was sensitive to any stress. Bigger problem was total lack of fitness and no thickened skin on my feet. Blister on the back of the left heel slowed down the pace even more near the end.
Lots of problems with navigation as well with major time lost on 7 (short and did not see control behind some downed trees), 9 (short) , 15 & 16.