Orienteering54:02 [5] 6.9 km (7:50 / km) +58m7:31 / km shoes: Mudclaw 265 (Red)
M40S. 5th. Good start - in the lead at 9 before getting tired on the heather at 10 and losing 3.5 mins at 13. Knee was just starting to hurt two controls from the end, delighted it held up. 5'22 down.
Running15:00 [1] 3.0 km (5:00 / km) weight:77.3kg shoes: GT1000 Blue/white no.1
Left knee OK with slightly longer run although I did wonder if my left leg was beginning to tighten up on the outside and the my left lateral quadricep was clearly tight foam rollering afterwards.