Orienteering race 49:02  7.5 km (6:32 / km) +85m 6:11 / km
ahr:160 max:189 shoes: Adidas Adistar Boost
I got the boat to go orienteering, that was fun.
Was feeling pretty good, had got most of the way round, pushed a bit to get to the extra controls on a little peninsula then went over on my ankle (think there was a rock there or something). Heard it crack and couldn't get up immediately but pretty conscious that I'd been running pretty late and I was a) quite a way from a main road and b) still a way from the finish so managed to hobble back (was ok 'til I went downhill).
Didn't take my shoe off 'til I got home but now it looks a bit of a mess.