Running (Mixed)1:38:59 18.01 km (5:30 / km) +576m4:44 / km ahr:163 max:189 shoes: Inov8 Trail Talon 275 (blue)
Steady out and back from Hornsby to the Dural gate on the quarry trail, then back down to the bridge and up the GNW diversion to finish, which is a decent hill for future reps. Ankle fine, pretty hot out by the end.
Cycling15:55 4.38 km (16.5 kph) +50m ahr:116 max:140 shoes: Kona Jake the Snake '14
Over to the orienteering
Orienteering race 22:17 3.46 km (6:26 / km) +75m5:49 / km ahr:163 max:182 (injured)shoes: Inov8 Trail Talon 275 (blue)
Cycling17:10 4.51 km (15.8 kph) +48m ahr:114 max:146
Running (Road)6:30 1.3 km (5:00 / km) +40m4:20 / km ahr:153 max:180 (injured)shoes: NB Vazee Urge (Black)
Ankle and quad check round the block, ankle had no pain and more mobile than at the weekend but still a bit tender. Still getting quad twinges on the bike.
Cycling7:47 2.13 km (16.4 kph) +59m ahr:143 max:163
Orienteering43:33 9.0 km (4:50 / km) +201m4:21 / km ahr:181 max:194 (injured)shoes: Inov-8 Race Ultra 290 (blue)
Usual late arrival and little planning time but scores suggested it was clearable, just a question of which direction and how to tie in 29, and whether to risk bush bashing. I went AC starting 3-30-6 and bush bashed from 29-26, which wasn't great but also wasn't too bad - imagine road options were probably much better though.
Tiring from halfway and quad twinging occasionally, but ankle wasn't too bad - probably benefited from getting the trail out of the way early though I was pretty careful with it. Finished 6s down on James, but he was running far quicker than me overall.
Cycling warm up/down 7:58 2.46 km (18.5 kph) +80m ahr:134 max:156 shoes: Kona Jake the Snake '14