Bike hills (road) 37:45 13.96 km (22.2 kph) +209m ahr:136 max:161 rhr:76 slept:4.6 weight:65kg shoes: Giant Roam XR1 hybrid (white)
Parramatta-Guildford loop (ACW). Cool in the mornings and late but still warm in the middle of the day. Rode hard up North Rocks Road. Touched 69.3km/h descending Bettington Road. Drove to work late today and had to park in a 2-hour parking spot (expiring at 2pm). Managed to move the car into a cheap all-day spot at the end of my ride just before the parking rangers came by. 20°C. TE 2.7.
Orienteering race (Cunning Running 1) 1:00:19*** 5.67 km (10:38 / km) +254m8:41 / km ahr:154 max:173 spiked:7/11c rhr:83 slept:7.05 weight:65kg shoes: Nike Air Pegasus 30 (blue)
"Darling Mills", North Rocks. Long line: 4.0km, 10c. 2nd/23 (9:19 behind Darren Slatterry). Controls mostly near tracks, but track identification was difficult. A couple of route choice options for #7 and #F. Lots of climbing. Felt so unfit. Investigated rock features too early on #4 (lost 1'). Tried to get to #5 from above but had to go around to a lower track (-1:15). Headed up wrong creek to #6 briefly (-30"). Not sure whether N route choice to #8 was the best. The first half of the leg to the top of the ridge took 7:15 out of leg split of 10:10. However, the downhill exit to #8 took me 4' which would have been at least 6' coming up from the S route. Overshot #10 (-1:30). Somehow turned off the main track at a junction on run to #F and had to bushbash to come back (-3:45). Probably would have finished in same position with a clean run. 24°C. TE 3.6.
Walk (ANSW chief umpire) 1:27:43  3.65 km (24:00 / km) slept:7.4 weight:65kg shoes: Asics Gel Advantage 3 (black)
St George Classic Cross Country, Scarborough Park, Ramsgate. Start of the winter season. It's a challenge to keep track of the last runner on a multi-lap course. Tony Wong is trying to recruit me for a 4km XC relay leg next month. 11.30am-4pm. 24°C.