Orienteering race 28:22 [4] 3.7 km (7:40 / km)
ran the red 4 at bettong (been many years since I've run something other than red1 in qld!) and decided I may as well do it properly. was doing good o for the first half, but then got a bit off line cos I was too lazy/stuffed to run up the hill properly. lost a couple of mins there, and some more time cos they disguised the finish as a blue control and I nearly got up to the download tent before I realised. narrowly avoided getting beaten by a 13yr old boy.
itb was about the same as the other day - tight, but not painful, and not restricting my running. hopefully will continue to improve.
running fitness is all gone - and the gentle hills were a major battle to run up.