Running 1:04:11 [3] 9.3 mi (6:54 / mi)
slept:6.7 shoes: Hi-Tec 2
Long, steady run (at a decent pace) from the car park at Nowton Park - into Bury St Edmunds which would make a great sprint-race location - medieval streets, ornamental gardens combined with the intricate (honestly!) rock features of the old abbey.
Orienteering race 25:34 [4] ** 4.1 km (6:14 / km) +30m 6:01 / km
spiked:16/16c shoes: Integrator
Green course at Nowton Park using old punching (which must have added well over a minue) in pouring rain (card was soggy pulp by end of race). Why the hell didnt they use SI!?! Fairly steady and clean - lost some time choosing micro-routes that avoided the worst of the nettles. Still didnt work that much! However, a decent blow out after a good steady run - trying to recreate the end of a long race.
Off-road running warm up/down 13:30 [1] 1.8 mi (7:30 / mi)
shoes: Integrator
Warm down after the event - back out around the final controls - getting even soggier.