Cycling54:14 19.92 km (22.0 kph) +11m ahr:122 max:161
Rachel dragged me out for a ride with a few hard efforts down by the river. Could barely stay in touch with Rachel going with the wind but had no trouble going past her coming back into the wind.
11 AM
Tennis1:00:00 [1]
Hit with Liam on the hard courts at Onslow. I feel a lot better when I play with Rachel, never have enough time against Liam.
2 PM
Swim tempo 21:34 1.0 km (21:34 / km) ahr:127 max:170
20 laps in the outside pool at Beatty Park. I thought it was a 50m pool but the gps seems to think it is 117.5m. Went better than expected, no problem to keep going the whole way and even did a slight negative split (10:49, 10:45).
5 PM
Orienteering16:27 2.74 km (6:00 / km) ahr:139 max:163 shoes: Brooks Glycerin grey/blue
Jogged around behind Liam doing the short course at Atwell. Liam claims he was jogging too but he was going a lot faster than me. Lost sight of him a few times despite his mistakes and pauses to plan his route. Achilles not great.
Running24:36 4.29 km (5:44 / km) +54m5:23 / km ahr:128 max:146 shoes: Brooks Glycerin grey/blue
Warm up run up the broadwalk with Rachel, Liam, Andries and Lucy. Walked around a bit while the others did their first interval until Rachel ran past and said Liam had stopped at the toilets. I waited for him but he must have gone out a back way and by the time I gave up everyone had gone so I had to run a bit faster back down the broadwalk to get back for the end of Amy's tennis lesson. Achilles didn't like starting again after a longish break and ended up feeling as bad as it did when I ran the intervals.