Orienteering43:33 9.16 km (4:45 / km) +137m4:25 / km ahr:140 max:163
3 x short sprints around Botanical Gardens.
1) easy pace
3) race pace
As expected, lots of mistakes and hesitations when trying to go overspeed. Did this course again at the end at easy pace and ran basically the same time. #3 at race pace didn't go amazingly either, legs started to tire.
The map definitely wasn't 1:4000 despite what it said.
Strength and Conditioning45:00 
4kg bent over shoulder press
4kg shoulder press
4kg arm raise
band rotation (L&R)
single arm band row horizontal (L&R)
single arm band pull back (L&R)
5kg plate lo-hi (L&R)
Single leg touch down (L&R)
25kg grappler rotation
Single leg bosu jump&balance (L&R x5 each)
22.5kg single arm grappler push up (L&R)
Right-forward-left two foot hurdle jumps