Running10:00  1.3 km (7:42 / km) +150m4:53 / km
Steep warm-up to the start.
Orienteering (Castle Hill SL) 58:00  9.2 km (6:18 / km) +460m5:03 / km
Good to be forced to push a bit harder for the first time in a while. Some nice sections of rocks and some nice bits of bush to run through. Also some other less positive things about the race today (e.g. start in wrong spot, map badly out of date, controls hidden in unmapped dark green). Physically I feel fairly strong but quite slow. Technically not great today.
Running1:58:00  24.5 km (4:49 / km) +300m4:32 / km
Long IW via Farrer, Isaacs and Red Hill - with Tomas for the last bit. Quite misty and drizzly. Then did some of the WOD course steadily in Parkes but was feeling a bit over it all by then so only did 14/20 controls. Then the rest of the way in. Legs not grumbling too much but mentally very tired.