Running warm up/down 10:00 
Very stop and start, time probably an exaggeration
Orienteering 16:08  3.4 mi (4:45 / mi)
Long course at whiteman park. Started fast, but clean through the first loop to 5. From 5, thinking I was at 6 i left for what I thought was 7 (I had seen the 7 in 17), took me a few seconds once i was there to realise that I had made the rookiest of errors, and corrected, losing about 1:10-1:20. Took a bit to get motivated again after that, lost a bit of time at 13 when i came around the wrong side of the thicket and 22 where i took a poor route out of 21, but other than that the speed started to pick up again at the end.