Running warm up/down 10:00 
shoes: New Balance 472
Warmed up with Steph and even had a warm down in the hope that it would help my sore legs recover
Orienteering race (GOC relay) 25:41  *** 3.6 km (7:08 / km)
spiked:12/13c shoes: New Balance 472
Gauteng Relays at Saint Stithians. I ran 1st leg for ROC and had a good run. Made a small mistake in the buildings to the 2nd last control but other than that it was smooth. I pushed up the hill to #1 to stay in touch with everyone and suffered from then on but managed to finish well. I handed over to Nic C who had a steady run. Nic M ran the 3rd leg with no possibility of catching anyone and so we finished 3rd. AR had a solid performance to take 1st with Witsoc coming 2nd.