Cycling1:11:05 28.29 km (23.9 kph) +114m ahr:116 max:155
Pretty gentle cruise out to Christchurch and back with an out and back to Beaton Park and finishing around KP. Bike could do with a bit of maintenance.
Liam's doubles partner pulled out injured this morning so with no need to head out to Kalamunda I had a little hit with Liam at OPTC before lunch instead. Liam complaining of sore back and arm but was still going to go it and play some more with Monty and Alastair after lunch.
Orienteering race 52:21 6.15 km (8:31 / km) +306m6:49 / km ahr:162 max:179 shoes: Salomon Speedcross 4
WA middle champs at Bells Rapids.
Hot day, tough terrain, not fit. Figured my only chance of getting near the top was to have a clean run while everyone else stuffed up so I took the safer track options whenever possible. Don't think they were always the best options but they were good enough. Still bumbled around a bit on a few controls and couldn't make any sense of the map on the last few but didn't lose enough on any to make any real difference. Didn't want to try to push past Jennifer on the narrow track into the finish so tried the other branch but it wasn't going close enough to the right direction so had to cut back across and just ended up further behind. Finish didn't seem to be anywhere near where it was marked on the map. Ended up second, 10 minutes behind Henry and 10 ahead of Andries.
Had a little hit with Liam just before dark while we were over at the school for the art exhibition. Ian and Colin turned the lights on just before we finished so we could have kept going but Liam seemed too tired to be getting much out of it anyway.
Running intervals 1:05:29 10.19 km (6:26 / km) +43m6:18 / km ahr:142 max:176 shoes: Brooks Glycerin grey/blue
Decided not to do intervals this week but didn't have anything better to do so thought I might as well go over and do the warm up. Somehow ended up doing the whole session so now I'm crippled again. 3x1k + 6x1min. Jogged the last few efforts when it was starting to hurt too much.