Surveying 3.5 hours
Bit of an injury situation - a large stone that I stood on to cross a wall rolled away as I stretched my left leg across the wall. Left hamstring stretched and painful, right groin stretched and painful plus lower back/pelvis jarred badly.
orienteering race 50:00 
Deeside night cup Balmedie. Tried to run injury off, hobbled round at half speed, not massively painful but awkward and unable to stride out.
Not very promising...
steady run warm up/down 10:00