Running7:00  1.27 km (5:31 / km) +51m4:36 / km ahr:140 max:173
Orienteering46:01 6.78 km (6:47 / km) +165m6:03 / km ahr:167 max:185
Norwegian Spring Middle
Will write up more, but briefly;
Started alright, small miss on the first, but through the next few alright, felt comfortable with the navigation but I was fighting with the terrain a bit. As it went on, my ankle was struggling a bit and I was getting more and more bullied by the terrain. Should have just relaxed and focused on the orienteering, but was getting a bit frustrated and reading the map less and less.
Ultimately started going from 10 to 12, realised but lost 2.5mins.
A little deflated and kept going to the finish but took it pretty easy, but got to watch a string of great orienteers go by me which was enjoyable.
Orienteering1:05:55  3.7 km (17:49 / km) +134m15:05 / km ahr:107 max:145
Checking more sites and some bits of remapping. Squeezed pretty much all in before dark. Ankle feeling good. Had fairly strict no running rules in the terrain, except some uphills.
Generally felt fine moving around though and tested it slightly more a tiny bit in places.
Then ran back on the road to the car and it felt grand. Positive, looks good for the weekend anyway, will just need some decent taping.
ankle work, should have trained this evening but content enough to have another rest day because it was too grim for cycling.
Ankle is coming along nicely, swelling almost all gone, and a few strides have felt mostly comfortable, but slightly restricted on the down step by excess fluid at the front of the ankle.
Well, I feel I may as well take this as an opportunity to rest the legs nicely. Will probably put down a bit of cycling the next few days in the bright evenings (!), and see how the ankle progresses in the next few days.