Running 40:00 [4] 6.5 km (6:09 / km)
Warm ups during day and the timetrial race. Felt Ok on the first lap but the terrain sapped quite alot out of me and I was going backwards after that. As jase said I obviously need more tit. Just took it easy and jogged the last lap after I'd been passed by the other guys.
Orienteering 1:00:00 [3] 9.0 km (6:40 / km)
Slope O - Bit on the top was really good but just couldn't move the slope was so steep, ended up going really slowly and it took a bit of the fun out of it.
Sprint O - Quite clean, messed a little bit but not excessive. Decided I'd 'help' ralph by choosing the same butterflys as he was going to do.