Orienteering warm up/down 10:00  2.0 km (5:00 / km) shoes: Adidas Boston Orange!
Orienteering race 19:39 3.78 km (5:12 / km) +42m4:56 / km shoes: Adidas Boston Orange!
Started early at OZ Sprint Champs at Grammar as was planning commentary work. As it turned out by the time I got back Blair was in fine form at his old school so I left him to it. Did Elites and ran pretty reasonably keeping good contact with the map while pushing along. Picked some easier routes and other times was on the look out for the little hidden gaps and stairs of Grammar. Lost a little round the childcare centre not reading a fence properly and came a cropper 3 controls from the end losing 30s or so when overshot a well hidden control on a maintenance shed. Result pretty ok by my standards, closer to the middle than the end. Thought the area was good, well mapped and good course.
Running intervals 47:59 8.55 km (5:37 / km) +160m5:08 / km ahr:143 max:169 shoes: Adidas Boston Orange!
Red Bridge ints with Fatrat although we did briefly bump into IanD at one point. Both Fatrat and I weary and uninspired. Did 4*ecmo ints and I had zero zip, dragging myself round in 4mins each int. Ben gave us a pep talk at the end for having done em.