Orienteering 1:05:00 [3] 6.8 km (9:34 / km) +170m 8:30 / km
ahr:140 max:165
Frith Long Solo O - 8.5k, longest run for a few years.
Elasped time 76. Stopped watch at controls to find next control.
Fine for 50 mins then calves started to progressively hammered by firm ground & thin soles.
Warm Up 10:00 [1] 1.5 km (6:40 / km)
Tried unsuccessfully to find terrain route for latter part of course.