Running warm up/down 15:36 3.53 km (4:25 / km) +4m4:24 / km ahr:143 max:156 shoes: Salming Distance D1
Orienteering tempo 41:02 11.11 km (3:42 / km) +4m3:41 / km ahr:172 max:184 shoes: Salming Distance D1
Castle Vale Urban. Hadn't seen the map or area and was really pleasantly surprised with how tricky it was. Lot's of dead ends and technical blocks which made for a really fun course and no boring bits which urbans sometimes suffer with. Tempoed around, never going out of my comfort zone really and orienteered well apart from navigating on the wrong line around the busy section at 3. Small slip but other than that all good.
Running26:03 5.01 km (5:12 / km) +3m5:11 / km ahr:139 max:157 shoes: Salming Distance D1