Warm up & strides 10:00 
Bit of jogging about before Brown on Holyrood - a bit terrified by the prospect to be honest!
Orienteering race 1:31:49  *** 8.0 km (11:29 / km) +750m 7:49 / km
ahr:172 max:182 spiked:19/21c shoes: Integrators
I'm actually pretty chuffed I made it round this. 8km with a huge amount of climb was a scary prospect, but I "ran" the whole way (though it felt like a crawl on some of the steep hills) and my mins per km are not too far down on Helen's on the Blue. Spooned the first two on Whinny Hill (I've made the number 2 mistake so many times it's embarrassing. After that it was fine in the circle, but I have absolutely no idea whether my route choices were good or not - I have a horrible feeling that both times I did the opposite to the optimal! But hey ho. I certainly achieved my aim for the day which was running up lots of hills in terrain. Shafted now!