Orienteering race 30:43  3.0 mi (10:14 / mi)
British Middle Distance champs, Stanton Moor. M45, 4.0km, 170m.
Scrappy sort of run; never settled into any sort of routine, loosing small amounts of time on most of the short technical legs. Worst miss was no 8 where I didn't climb quite enough. Still, I came 4th, 3 mins behind 3rd, so couldn't have improved my position at all. James too quick as usual and much better orienteering from both Bill and Mark.
Ran in old Jalas O shoes with orthotics. Achilles wasn't too bad until the end section where speed was required. Seems OK immediately afterwards, but we'll see in the morning. Ice.
3x10 heel raises. Stretching and more ice.