Orienteering race 56:37 [3] 3.6 km (15:44 / km) shoes: Inov8 X Talon 212
H4 at Malmalling, jogging/walking, gps 5.29. Did reasonably well on 2 controls out of 10, absolute crap on the other 8. Worst were 1, 6, 8, and 10, absolute worst was 9 which must have cost me 10 minutes.
Road cycling1:04:00 [3] 20.0 km (3:12 / km) shoes: Bike: GT Avalanche
Dr's advice to use mtb for more upright position. Intended to ride to Swanbourne to meet the girls for coffee, but shoulder started to hurt after a couple of km, very painful by 10km so turned around and went home.