orienteering 18:13  2.6 km (7:00 / km)
Barebones Sprint. Canmore - Start at Nordic Center, finish in town. Really fun race - net downhill, mix of forest and a bit of subdivision at the end. Made a couple small mistakes near the beginning, but a good race overall. Not really in "sprint form" so I was well beaten.
run 30:00  4.0 km (7:30 / km)
Warm up, shadowing Trond on his course, plus some control pick-up.
orienteering 1:38:41  10.4 km (9:29 / km)
Barebones Long - Canmore Nordic Center. Super physical (465 m climb), lots of trail running. Definitely totally spent by the end. Ran reasonably well, but a few questionable route choices. A few times went through the woods when running around on trail was quicker.