Running warm up/down 15:00  2.5 km (6:00 / km)
Tiny bit of pain (where the quad/adductor/something connects to the knee on the inside) for about 5 mins & then I either forgot about it or it calmed down. No pain anywhere else up my adductor which is good :-) loved being freeee!
Orienteering 41:57  8.5 km (4:56 / km) +95m 4:40 / km
shoes: Asics Gel Kayano 20 (White)
Bracknell Urban - just steady pace to make sure I stay in one piece. Made sure to have good map contact, thumbing all the way so I never got confused & forgot where I was. Much better tactic than my usual run hard & probably into a dead end or the wrong alley! Did do a 180 at the map flip though & run for about 20 seconds in the wrong direction :)
Bit of a shame this couldn't have been an urban length sprint, as it seemed a bit of a waste to have really cool terrain with loads of long legs where the best route was to just run round a road. Gave up with that plan soon & did some wiggling around anyway as it was more fun!!
Enjoyed the planning on the legs where the obvious route on first glance actually crossed something uncrossable - forced you to plan the entire thing before setting off running.
No clue about distance or anything like that.