Cycling28:30 6.01 km (12.7 kph) +162m ahr:107 max:147
Orienteering race (SSS) 48:20 9.6 km (5:02 / km) +299m4:21 / km ahr:157 max:170 shoes: Kayano Gold
Cremorne SSS Made a big error coming out of a park early on, (distracted by James) and losing about 3 minutes, then missed a sidepath because I was distracted by a baby possum. Later on, just didn't really have the legs for the hills. Skipped one on the way back (probably shouldn't have) and came in late, so not the best result.
Leg felt ok with a calf-sleeve on for compression, except on the downhills, where i just had to take it a bit easy.
Cycling49:21 14.12 km (17.2 kph) +212m ahr:113 max:141
Running (SwimRun) 56:02  9.98 km (5:37 / km) +210m5:05 / km shoes: New Balance Minimus
Swimrun brick. 3 sets of 3k run in minimals, 500m poolswim in paddles, transitions as quick as possible (about 1:30 to outside the pool gate) Legs felt fine out of the water, and getting used to prolonged paddle swimming. Should feel better in normal running shoes. Crash damage aching a bit on downhills.
Out to cherrybrook to check out an ebay TT bike. Took bikepaths as i knew roads would be busy, but was so slow, and got absolutely stumped how to get across the M2 near cheltenham. After taking out my phone/map about 7 times, i got the shits and just bushbashed through lanecove national park, where firetrail quickly turned to a singletrack cyclocross fest. Out for way longer than expected in hot sun, without enough food or water. gotta feed better for these pre-orienteering rides.
Orienteering race (Sprint) 16:40 3.71 km (4:29 / km) +67m4:07 / km ahr:169 max:179 shoes: Adidas Adios Boost
Macquarie hospital sprint. Found this one maybe a little too easy. Only error was approaching 20, got suckered into a little building alcove a little early, losing maybe 10 seconds. Unideal route choices to 1 and 15. Speed was surprisingly ok given the exhaustion.
Running warm up/down 2:47 0.39 km (7:06 / km) ahr:134 max:142
CRASH! Riding across the iron-cove bridge, my makeshift pannier bagstrap holding my shoes must have come lose and made friends with my back wheel. Fell forward, smashing my shin into the frame, and my thumb into the ground. Will see how it feels tomorrow, but should be a real good looking bruise. Crazy the effect of adrenaline when it happened. stood leaning on the fence feeling close to throwing up for 5 mins or so. So lucky for it to happen where it did, uphill, separated from traffic... there were so many places it could have happened today which would have meant a lot worse. Scary.
Cycling2:49:22 68.42 km (24.2 kph) +795m ahr:131 max:167 shoes: Cannondale S6 Black
Fasted full eastern beaches loop solo cheated and had a mueslibar 2/3 of the way through when the short climbs and HR spikes ramped up. Felt easy on the first half, but intermittently sluggish from maroubra back north.
Strength & Conditioning (Core) 20:00 
Really nice workout 1 min each, no rest, of plank, side plank, leg raises, side leg raises, v sits, bridge, supermen, crunch, sidecrunch. 1 min rest then same again. Good value for time.
Running intervals 53:12  10.5 km (5:04 / km) +105m4:50 / km shoes: GT2000 Yellow
Interval commute, 6x1km with 2 mins rest. Came straight from a big-brekkie with anne, so was pretty close to a vom stop at a couple of stages, and legs pretty heavy. Still managed 3:35-3:50, even though theres a few stairs/road crossings on the way.