Core strength 20:00 
Pushups, 4-min planks, squats, reverse lunges, figure-8s, stretches.
Orienteering race 1:05:00  6.6 km (9:51 / km) +175m 8:42 / km
shoes: Icebug olx 2nd
QOC Lake Needwood Red. Full disclosure, I consulted on these courses, but don't worry, every time I get out on a course everything is brand-new to me.
I ran fast, but as usual had some trouble with the details. I wasn't careful enough on the approach to #2 and looked for the control on the wrong side of the little road. Should have gone up that road, I saw it from low down.
From 4 to 5 was interesting. I stayed low, right by the river. The terrain was fast, and it was easy to keep track of where I was. But I had a fairly slow time on the leg, and I'm not sure where the time went. Maybe it was at the creek crossing, where I kept my feet dry, but could have taken too long doing it.
Then going to 6 I got stupid, and couldn't figure out the road crossing. I mean actually stupid, brain not working right, until a long enough pause had ensued that I understood the map again. Makes a case for reading ahead.
The other interesting leg was 9-10. Adam Smith and I left 9 at the same time. I headed NE down to the paved path and stayed on it, crossed the river, then the road, then the river again, and headed uphill to the control. I saw Adam coming down the hill from the control as I was going up. He gained over a minute on me there.
It was nice seeing Chun Bleau and her daughter before I ran, but I missed Charlie, who ran an excellent race but left before I got back.