Cycling 50:00  13.0 km (3:51 / km)
Up Gummers How there and down on the way home
Orienteering race (Forest Middle) 1:04:00  4.7 km (13:37 / km)
Absolutely shocking. Analysis on map
Running warm up/down (Road) 18:00  3.0 km (6:00 / km)
Warm down jog, just needed some space to be an antisocial git.
My knees sort of seized up but not as badly as yesterday, although they hurt more on the actual race than they did on other days. It would be nice to blame my bad runs on that but that would be lying unfortunately.