Orienteering race 37:12  3.6 km (10:20 / km)
shoes: Inov8 X Talon 212
Jogged around E4 course at Mt Observation, managed to lose 5 mins at 6, then a minute each at 7 & 8. GPS 4.7km. Body not too bad this afternoon, seems like I can resume running (slowly), but no riding - sat on the bike yesterday and was immediately rewarded by pain in the shoulder. No Grand Fondo for me.