Running 2:17:30  26.0 km (5:17 / km)
Long run with Laura from home via Dicko ovals to meet the girls and then the fasties took off on the Ainslie loop but Laura and I went slower but did the bridge to bridge extension.
Running warm up/down 10:00 
With the hoggster at UC
Orienteering 22:29 
Orienteering at UC
Was pretty hot still at 5.30pm (35deg?). The aim was to beat the hoggster on my home terrain ;-)
Run was fine but I was suffering on the open legs across the ovals. John set a good course from the limited area he was allowed to use - didn't have permission to use the residential areas and they are by far the trickiest bits I think!