dynamic stretching warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 trail roc 245- blue
Jog to and from the start/finish and then some stretching.
orienteering race 44:30 [4] *** 6.4 km (6:57 / km) +170m 6:08 / km
30c shoes: Inov8 trail roc 245- blue
O at Hedainga, nice to run on such a technical (in SA standards anyway) map again. Okay race. One big mistake at #20- got onto an unmapped path which confused me completely (2:30 lost) and then 3 or 4 30sec mistakes + quite a few 5-10 second mistakes- so probably about 7min total mistake or so. Got destroyed by Brad (5min). Lost my unbeaten streak in cc events for this year :(.