Orienteering race 44:38  *** 6.4 km (6:58 / km) +210m 5:59 / km
spiked:17/22c shoes: Walshes 2
Peter Palmers - last leg
Went out in 2nd place with Bazil about 1min infront and Elliot Malkin 10secs behind. They had a different 1st control to me but the rest of the course the same. I had a solid run but nothing special, felt knakerd as I hadn't eaten anything so lost quite a lot of ground on them but kept catching them up as they made big mistakes. Was with them at the penultimate control but didn't hav ethe legs up the final hill so they got away and finished 1minute infront. Was absolutly dead, had 400m cramps in my arms at one stage and felt delirious when I finished.
Orienteering warm up/down 20:00 
Jog back down to the sleeping area to get ready then run back up with stretches. Did a short but very slow warm-down with Bazil.