Orienteering31:36 [3] 4.7 km (6:43 / km) shoes: Mizuno wave rider
"Sprint" at Abbotsford, tired and slow but not nearly as bad as expected. Hot in the afternoon sun too.
7 AM
Cycling1:00:39 [3] 24.8 km (24.5 kph) +446m shoes: Sidi Road
Hornsby - Bobbin Head loop, it was hard work. The last time I recall going up Bobbin Head I was trying to emulate Pedro Delgado, there is a lot of lost ground to recover.