5 PM
Running warm up/down 21:50 [2] 4.64 km (4:42 / km)
shoes: New Balance Comrades 1080
Orienteering tempo 13:27 [4] 3.3 km (4:05 / km)
shoes: New Balance Comrades 1080
Ran the course from MSW at Royal Park at tempo pace. Actually quite challenging particularly without controls/tapes so had to stop a bit to confirm that I was on the right feature.
Orienteering 9:51 [2] 1.78 km (5:32 / km)
shoes: New Balance Comrades 1080
Corridor exercise
Orienteering 13:00 [3] 2.73 km (4:46 / km)
shoes: New Balance Comrades 1080
Rest of the multi-tech course. Pushed a bit harder in the first and last section but took the compass bit in the middle quite easy.
Running warm up/down 10:28 [2] 2.17 km (4:49 / km)
shoes: New Balance Comrades 1080