Head up breaststroke out to Swim limit and back. Might be last time with full swim limit. Time total estimate.
Run warm up/down (Warm up Jog to Blaise) 30:52 3.81 km (8:06 / km) +63m7:29 / km ahr:151 max:166 shoes: VJ Bold (2017) Orange
Run race (WNL BOK Blaise) 1:00:11 7.06 km (8:31 / km) +234m7:19 / km ahr:170 max:188 shoes: VJ Bold (2017) Orange
Missed out 127 deliberately and bailed out on 140 as clock was ticking. Should have picked up 112 between 109 and 102, rather than after 101, mistakenly thought I still had lots of climb to go there. Still scored 560/600 and was on time at finish. Reckon 580 would have been possible, not sure I could have cleared it. Definite progress on fitness. 4th of 26, behind Ben, Nick and Jim. Happy with that!
Run warm up/down 18:33 2.13 km (8:41 / km) +76m7:23 / km ahr:141 max:163 shoes: VJ Irocks (red) 2017
Orienteering (BOK Goat Valley Hill Reps) 53:08 5.51 km (9:39 / km) +303m7:34 / km ahr:151 max:179 shoes: VJ Irocks (red) 2017
6 reps of Goat valley with a warm up beforehand. Ran out of steam first effort, 2nd and 3rd managed my pace better and was able to run all the way, 4th 5th and 6th reps were progressively more walking towards end. Good session, need to do more hill reps and lose some weight....