Running warm up/down 5:00  1.0 km (5:00 / km) shoes: GT2000 Yellow
Orienteering race (Morden park) 29:22 5.42 km (5:25 / km) +1m5:25 / km ahr:148 max:176 shoes: GT2000 Yellow
Felt quite smooth (as far as I go), and in comparison to drew was quite consistent through most of the controls, however lost 2 mins on 3 before I realised my compass was SH (I had planned on practicing with it) and then lost 30s at 20 by not ever getting a clear idea of the map scale. Not a great performance, and not running incredibly fast at the moment.
GPS for second half only
Running warm up/down 5  1.0 km (5 / km) shoes: GT2000 Yellow
Running46:36  10.0 km (4:40 / km) +63m4:31 / km shoes: GT2000 Yellow
Lunch run around my old stomping grounds (Shadwell Basin). stinking hot and humid (yesterday was London's hottest July day on record), and pretty disappointed with how shite this felt. wasn't far off throwing up in the shower.
Incredible how long ironman (and food poisoning) is taking to recover from.