Orienteering race 1:18:54  10.0 km (7:53 / km) +180m7:14 / km ahr:147
Scottish Champs M55L Quite a respectable run in a lovely forest. Enjoyed it even if it was quite a long outing for me. Even a completely clean run would not have got me up from 4th to 3rd and never the 7 minutes required to get ahead of Charlie and Martin W
Orienteering warm up/down 17:00  2.4 km (7:05 / km)
Cycling-commuting48:00  7.2 km (6:40 / km) +230m5:45 / km ahr:130
Relatively gentle, chatty run to the top of Cochno Hill and back. Avoiding Dunellen out of fear of large animals. Windy with occasional rainbow inducing rain. Fortunately AW was feeling tired so the pace was fine.