Cycling warm up/down 22:29 [3] 8.88 km (23.7 kph) +174m shoes: Kona Jake the Snake '14
5 PM
Running (Mixed) long 1:45:51 [3] 16.33 km (6:29 / km) +283m5:58 / km shoes: Salomon Sense Escape
Lane Cove trails from Boronia Park, CW round Fairylands & Golf course then back to Boronia. Well worth finally dragging myself out of the house for - good fun.
7 PM
Cycling warm up/down 24:38 [3] 8.57 km (20.9 kph) +95m shoes: Kona Jake the Snake '14
Cycling36:29 11.38 km (18.7 kph) +241m ahr:127 max:165 shoes: Kona Jake the Snake '14
6 PM
Running (Mixed) warm up/down 7:05 1.42 km (4:59 / km) ahr:157 max:177 shoes: Inov-8 Race Ultra 290 (red)
Orienteering race 45:13 8.82 km (5:08 / km) +280m4:26 / km ahr:188 max:201 shoes: Inov-8 Race Ultra 290 (red)
Willoughby flag chasing, wasn't sure how the body would respond to attempted hard running (HR says a lot) but was glad to know Richard's score before starting which suggested that it was close to clearable, but I could drop a little if needed to take the win. Bush trails were pretty good despite warnings they were slow, lost a bit looking in the wrong cave for one control, and lacking some zip towards the end, but I got all bar #2 to finish 20pts up.
8 PM
Cycling44:03 13.36 km (18.2 kph) +187m ahr:121 max:163 shoes: Kona Jake the Snake '14