Orienteering race 53:58  5.7 km (9:28 / km) +200m 8:03 / km
WOC long qualifier. was feeling optimistic going into the race, and figured that a clean run would get me through so my plan was just to take it carefully and not make mistakes. generally managed that, and all the controls kept popping up where I expected. had a slight wobble on 7, where I was a bit low on the spur, but maybe only 30secs. lost a couple of minutes on the long leg to 8, where I missjudged the route choice options and took the one that was definitely the worst. other than that it was just a fairly epic slog - plenty of marsh, and some really steep climbs. thought when I finished that I should be ok, but hadn't realised how much time I'd lost on the long leg. made it ok, so job done.
took 2 gels today - one before the start and one halfway. thinking that the final is going to be a 1 + 3 gel race.
Running warm up/down 20:00 
warm up, including a short run around the warm up map (didn't want to do too much to tire the legs), then a jog after - calves were cramping a bit!