Orienteering 32:00 [4] 5.19 km (6:10 / km) +23m 6:02 / km
Plumpton Rocks middle - great area of gritstone towers and a really good course that made the most of it. Reminiscent of Czech sandstone. Just one bigger mistake, and knee survived although grumbled through the second half.
Running 5:00 [1] 0.5 km (10:00 / km)
Minimal warm up and down to maximise chances of getting around the course intact.