Tried for a sprint-erval workout, but was in full sun (>30deg) with no fan and overheated badly after 15mins. crawled inside into a cold shower.
10 AM
Orienteering15:18 2.84 km (5:23 / km) +16m5:14 / km ahr:148 max:173 shoes: GT2000 WhiteOrange
Re-ran the course with the better route-choices. 300m shorter, less climb, and around 4 minutes faster... and still had a couple of hesitations!
Orienteering (Sprint) 19:16 3.09 km (6:14 / km) +15m6:05 / km ahr:152 max:171 shoes: GT2000 WhiteOrange
NSW Junior sprint training. A really good course which was really tricky in the circle. The ribbons were really hard to spot, so lost a lot of time (prob a couple of minutes all up) standing within a metre of the ribbon but not able to see it. Aside from that, looking at the map afterwards, i think every single one of the first 8 controls i went the sub-optimal route, so definately a well set course
Cycling (Commute) 32:01 [3] 10.33 km (19.4 kph) +134m
12 PM
Running1:04:19 [3] 13.41 km (4:48 / km) +270m4:22 / km shoes: Adidas Adios Boost
Easy with Ondrej to Balmain and back via Quarrymans for an especially nice double steam beer. legs felt very good at the start, but feeling quite weary muscles by the end.
5 PM
Cycling (Commute) 31:27 [3] 10.12 km (19.3 kph) +139m