MTB Orienteering race 1:11:05 18.37 km (3:52 / km) +337m3:33 / km ahr:136 max:166
Sparrow Hill. Shocker. Good start and had around 30 seconds on Marina as I saw her coming out of 2. Questionable route choice to 3, then the wheels fell off on the way to 6 on a map fold. Misread track out of 4 and ended up in Death Gully. Wrong gear and had to walk up the firetrail. Then saw Marina again coming down the road as I was approaching 6 so turned left quickly, one track too early. No link, the 2mm line joining the tracks was an index contour, so back out and around - 3:30 lost there.
Nos 11/12 were a nightmare. 3 wrong turns on the way to 11 -2 minutes and then even though I'd been pretty much at 12 already took another big wrong turn on the way there and climbed an unnecessary hill (- 3 minutes).
So lost around 9 minutes in avoidable mistakes.
Teering race 52:29*** 6.07 km (8:39 / km) +234m7:15 / km ahr:131 max:166 spiked:8/12c shoes: Inov8 XTalon 212
Waniassa Hills. World O Day. Orange 1. Climbed too high on the way to 1 but the first real problem was at 7 where I hadn't marked the circle over the right boulder (-1 min). Then at 8 the GPS says I passed less than a metre from the flag on first approach, but I was looking for a boulder not a pole (-2 minutes). Knees had had enough at that stage but still time for another time waste at the last control (-1:30).
Cycling1:11:50 30.95 km (2:19 / km) +326m2:12 / km ahr:124 max:146
Baulked in Nicholls (1km in 3 minutes) - a school was doing their X country on the bike path.
Core Stability45:00 [1]
Inc single leg chair press 20x75kg, 20x82.5kg, 20x90kg, 20x90kg, 20x97.5kg, 15x105kg. R leg is now stronger than L leg where knee was sore walking to gym.