Orienteering33:24 [4] 4.88 km (6:51 / km) +60m6:27 / km shoes: Integrator 2015
trot round Flakirk Wheel - area in good condition, although still very marshy. Trouble at number 5 - veg and map needing updating
Swimming30:00 [3] 1.24 km (24:12 / km)
First non stop crawl for 30 minutes - 1240m, next goal a mile
7 PM
Running54:10 [3] 7.04 km (7:41 / km) +389m6:02 / km shoes: Inov8 Roclite
Whizz over to Dumyat hill race to watch. Ended up half way up so had to go to the top. Good extra climb in for the week. Glad wasn't doing it - legs would be shot now.