Cycling intervals 21:30 [4] 10.0 km (27.9 kph) +100m
4x 2.5km on the fixie with 60s rest
Times 4:40-50 depending on traffic, not a perfect loop at that time of the morning as there are a couple of roundabouts, but only left turns so not too bad.
Orienteering46:30 [3] 9.5 km (4:54 / km) shoes: inov8 road-x 233 (iv)
Wheathampstead street O
45 mins score, I took the very nice scenic route which was a nice run but not best for points. 21/29 but 2 mins late. Found a couple of new paths though.