Running- Offroad warm up/down 11:06  1.13 km (9:51 / km)
Orienteering 27:56  5.16 km (5:25 / km) +71m 5:04 / km
JK Middle- Pain from the start but again got on with it. On the way to 3 very certain there was a gully and Long strip of Veg not marked on the map so faffed about for 1:30 figuring out where this was on the map. After that was fairly standard until making another parallel error of 20s at 12 where Ali caught me. Raz to the finish taking quite a few different route choices.
Running- Offroad warm up/down 7:35  1.28 km (5:56 / km)
Need to see the physio asap as the limp is strong.