Running warm up/down 15:00 
Pre-Thomas w/u with theGriz, Hammer, and MrPither
Orienteering race 45:20  ***
Well I broke my one rule for the weekend... don't get injured! Knew right away during warmup that this was gonna be scketchy with the ice conditions in the trails and no O-shoes.
Out of the blocks with El-Duca, Hammer, Laz, Griz,wSmith, Pither, and Sudden (great field to race with!) and couldn't get traction in the ol'runners. Stayed with them but they kept putting distance on me with every swamp/water crossing (4-5" of water over a sheet of ice), where I just had to go slower. Then in the second box, enroute from 'g' to 'd' (had already picked off 'f' during my one route choice mistake) I took a huge wipe out on some off cambre ice. I had even just left the trail to parallel in the bush, which I decided was too thick and had gotten back onto the trail. Even a dog that chose to run infront of me had (not two seconds earlier) gone out on all fours and slide sideways off the trail. My feet simply went out from under me and a loud crack (either my knee or the ice) was heard as my entire weight hit the ground via my right knee cap. Shook it off as best I could and kicked up the pace where I could.
A lot of icing and IBProfin for the plane ride west seems to have done wonders to the initial second knee cap I was doning all day Sunday. I'll focus on easy bike work this week and low intensity/impact running.
A great race otherwise! ...and great to catchup with the Hammer crew.