Cycling1:20:19 30.47 km (22.8 kph) +462m ahr:115 max:147 shoes: Kona Jake the Snake '14
Day on my feet yesterday after running, so ankle a bit grumpy in the morning and I had to skip planned RNP running. Was in a boo but eventually got out on the bike for a couple of laps of lane cove which helped.
Running (Mixed)1:38:59 18.01 km (5:30 / km) +576m4:44 / km ahr:163 max:189 shoes: Inov8 Trail Talon 275 (blue)
Steady out and back from Hornsby to the Dural gate on the quarry trail, then back down to the bridge and up the GNW diversion to finish, which is a decent hill for future reps. Ankle fine, pretty hot out by the end.
Cycling15:55 4.38 km (16.5 kph) +50m ahr:116 max:140 shoes: Kona Jake the Snake '14
Over to the orienteering
Orienteering race 22:17 3.46 km (6:26 / km) +75m5:49 / km ahr:163 max:182 (injured)shoes: Inov8 Trail Talon 275 (blue)
Normanhurst sprint, legs pretty dead from the start, ankle increasingly stiffening. Lost probably a minute with the first foray into the multi level building, rest was straightforward, but I wasn't moving quickly so over 4 mins down on Ali.
Cycling17:10 4.51 km (15.8 kph) +48m ahr:114 max:146