Paddle 50:00  7.7 km (6:30 / km)
shoes: Aussie Spirit PRS
Out to Sandy Island and back from Hillarys with a motley crew
Bike 1:14:58  30.54 km (2:27 / km)
ahr:142 max:167 shoes: Avanti Montari
Nice ride to NavDAsh with Dolf and Tooms who met up with us at Powis street and pushed a pretty good pace.
Orienteering 20:11  3.61 km (5:35 / km)
ahr:175 max:187 shoes: Brooks Adrenaline ASR
Ran cautiously to 1 given my passed few efforts of completely stuffing up the first control. Got to 2 and saw the control but then read the description which said top of stairs. Didn't realise there were stairs below the control so headed up the stairs to the right looking for the control. Eventually looked back down just as Tooms hit 2 below.... Bugger. After that tried to stick with Tooms while still keeping an eye on the map. Managed this till 12 then lost him running to 13. Got mixed up in the building between 13 and 14 and a cheerful voice from Tooms helped me out to 13. After that stuck within view of Fletch till 19 after he came past but was starting to pay for the extra running effort. Looked at HR after 25 and was at 98% of Max.
Was clean then till 27 which I ran a little past then had a melt down trying to find a square plantar box for 28......
Main positive today was managing to keep up with Tooms for a short while.
Bike 1:13:42  29.9 mi (2:28 / mi)
ahr:136 max:158 shoes: Avanti Montari
Ride back with Dolf.
Tooms conveniently took a car home, shame the poor old man gets so tired so early these days.
I think he had rug over his knees for the drive home too..;-)