Running warm up/down 18:12 2.42 km (7:31 / km) +82m6:26 / km ahr:144 max:163
Warm up through the crowds of runners and tourists in the gardens. Nice day out, can't blame them.
Running intervals 29:08 5.2 km (5:36 / km) +270m4:27 / km ahr:165 max:179
Intervals in the botanic gardens. Loop zig zagging up to Magpie Lawn from the end of Glen Rd, then down to the valley track and back up to the starting point. Crap GPS coverage, but the loops is somewhere around 850m long. I think.
6 x 4min, 1 min rest. Managed to dodge the half of wellington who were out walking or running in the gardens at lunch. Luckily the cruise ship tourists don't usually make it to this far end of the gardens ;)
Felt good, bit smashed on the last one.
Running warm up/down 10:12 1.53 km (6:41 / km) +82m5:16 / km ahr:160 max:166
Running38:11 5.65 km (6:45 / km) +277m5:26 / km ahr:142 max:169
Warm up run before drills. Out and back and looping from m+d. Except then i lost them, oops. Then i got stuck in the cemetery...didn't want to cut across graves so took a bit of a roundabout route on paths before i got whete i wanted to be!
Running (drills) 16:57 1.39 km (12:10 / km) +4m11:59 / km ahr:141 max:157
Cricket game going on on the other side of thepark. Not sure if they gave me more entertainment than i gave them or not!
Running11:40 2.1 km (5:34 / km) +39m5:06 / km ahr:149 max:159
Strength and Conditioning25:00 
Today i started the strength 45:15 playlist from 25min in. So i got some different songs from usual. Genius.
Biking out again. Somehow the bolts on the handlebar came loose half way up which lead to some interesting rotations and sliding of the handles! Think mums old trusty bach bike needs a serious service...
Orienteering1:43:39  14.71 km (7:03 / km) +88m6:50 / km
Combined qb #2 (or3?) w50 course on Walda, and a connecting few controls, then an OY course from October on osgiliath. Bit of ttack running from my bike drop to map #1, then to map #2 and from finish to bike.
Body is back to normal today, felt like i have 2 lungs again. Nav was fine but culd do with a magnifier in some of the detailed dunes.
Managed to leave the hr monitor in wgtn for the wknd oops.
Bike through the forest to osgiliath to run one if the queens birthday courses.
Orienteering1:13:06  7.72 km (9:28 / km) +56m9:08 / km
Unfortunately the only course i had a map for was w50...ah well. Felt shite again so took it easy. Navigation was fine at least.
Interestin from a geophysics side that with the increased felling, the water table has risen, so now the forest is noticably a lot wetter underfoot than before.