2 PM
Running warm up/down 11:01 [2] 2.07 km (5:19 / km) +2m 5:18 / km
shoes: Nike Free 3.0 V5
Warm up lap of the island with Wayne.
Orienteering race 17:18 [5] 3.95 km (4:23 / km) +1m 4:22 / km
shoes: Nike Free 3.0 V5
NavDash long course at Black Swan Island which only actually went onto the island to finish. Started reasonably fast but I think I faded a bit in the second half. Nothing too tricky about the course, just left/right options which I think I got wrong a couple of times but I don't think there was more than a few seconds in it. Not many excuses to slow down so it really felt like a bit of a running race. Didn't expect to get near tRicky on a course like that so happy enough with second. Think I probably still need to find a bit more speed to be competitive at Gosnells. Knee was pretty good, barely noticed it really.
Orienteering warm up/down 15:46 [2] 2.79 km (5:39 / km) +10m 5:33 / km
shoes: Nike Free 3.0 V5
Not feeling up to another race so just jogged around the short course as a warm down. Started the same time as Phil and was going to follow him around but decided to go the other way to number 1. Thought my route would be slower so maybe ran a bit fast and got there before him. Then didn't want to lead him around so tried to get out of sight ahead instead by going through the green out of 3. Knee was a bit sore early on and a couple of other times but didn't keep hurting.