Running warm up/down 3:58  0.26 mi (15:16 / mi) +3m14:45 / mi ahr:124 max:167 shoes: VJ Falcon spikes 2009
Orienteering1:06:32*** 9.94 km (6:41 / km) +229m6:00 / km ahr:170 max:180 spiked:20/20c shoes: VJ Falcon spikes 2009
a nice course at great falls. I probably would have run shorter except there was only one advanced course, blue length. took it easy and had a pretty clean run. ran in warmup pants/jacket to keep my legs warm. I tried to avoid extra climb and my knee didn't really hurt during the run but stiffened up later in the day.