Orienteering - easy 40:00 
Easy round middle distance
Foot seems fine, some awareness but i seem to be able to producera a much better form than before. Bit of a jump in load, i also had to run a bit of the way to the start (it was quite a bit longer than advertised) and was still late, missed descriptions which came back to haunt me with constant map turning. I got very distracted, i didnt really prepare for such a packed forest, but on the other hand if i did prepare any more i would find it hard not to race and have a real job listening to my niggly body on the course, which has to be a priority.
After this i'm a little bit more hopeful i might just get a green or at least amber light for jk middle and relay.
Back to a bit less run time tomorrow, it's a long distance so at least i know it's not an option to run it all atm.