Running 20:00 
easy morning run before the long final, with team physio Victoria. few stretches. beautiful morning, and quite warm compared to the rest of the time we've been here.
Orienteering race 1:41:29  9.9 km (10:15 / km) +530m 8:05 / km
WOC long final. good run, but not great. a couple of small wobbles going into controls, and one decent mistake - lost the plot on the second last control of the butterfly thing, and couldn't relocate - probably about 3 mins. mainly just felt like my legs hadn't recovered enough from the qual race, and really struggled the whole way. was fairly un-impressed that they ran us up a ski jump at the start of the second loop - that was just mean!
Running warm up/down 20:00 
before the race, and a very little jog after.