running warm up/down 10:00  2.0 km (5:00 / km) shoes: Adidas swoops 2
Orienteering race 56:02  9.3 km (6:02 / km) +175m5:30 / km shoes: Adidas swoops 2
Lovely bit of forest to start off with and made sure I didn't miss #1. I was way right on #3 and lost over a minute. A lot of people missed this control so feel a bit better about it as I took it really steady and was way off.
Ok until crossing the river just before #9 where I fell off the tree and came down on the next tree on my ribs. Very painful at the moment but not broken thankfully. Also got pulled off by Angus Lui at the end of this leg and dropped 30 seconds.
Steady after this and generally a decent run.
Not sure how the ranking points system works but the winner of the Brown course got way more points than myself but his minutes per k were a way down on mine.
Ran 10km exactly and another good area.
Bike1:21:43  24.21 mi (3:23 / mi) +214m3:17 / mi ahr:152 max:160
Much better 3 laps before the black clouds came over.
Swimming intervals 1:00:00  3.0 km (20:00 / km)
Managed to get the warm up in the 25m pool before they changed it to 33m
wu of 50, 100, 150, 200, 250, 200, 150, 100 and 50m. 1's and 2's were pulling.
6 x 300 fs off 30.
3rd and 5th were pulling
5 mins for the pulls and 5.15 for fs.
Happy with this session and in a quiet pool.