Cycling41:05 18.73 km (27.4 kph) +299m ahr:128 max:146
Not a lot of time or enthusiasm left after a long day at Liam's tennis and grocery shopping so just rode out to Christchurch and back but tried to push pretty hard most of the time.
Orienteering43:40 7.8 km (5:36 / km) +192m4:59 / km ahr:143 max:161 shoes: NB More V3
City Beach Central MetrO, long course. Went a bit out of my way early on trying to avoid hills but thought my route was pretty decent after that. I didn't actually feel they were a problem when I hit the unavoidable climbs later. Started pretty easy and was trailing Cedric Gros for a while. He was running a little faster but I was trying to keep up by cutting corners and got a little competitive when I caught up at 7. Achilles had stopped hurting by that stage and I was feeling good so I allowed myself to work a bit harder in the second half. Caught up to Riley at 6 and chased him through 3,1,2. I thought we might be taking different routes to the finish so pushed it a bit down the hill but he still had to get 116. Came onto the oval just in time to see Liam punching the finish 7 seconds ahead of me. Enjoyed that.
Cycling16:58 4.51 km (15.9 kph) +150m ahr:100 max:118
5 PM
Cycling16:05 [1] 4.75 km (17.7 kph) +135m ahr:91 max:111
Running30:28 5.41 km (5:38 / km) +114m5:05 / km ahr:125 max:136 shoes: Brooks Glycerin 17 Black 2
Run from Liam's tennis with 5x1min "on", 1min off to gently introduce a little more speed and see how the body reacts. Thought I would start out at about 5min/km and gradually get faster but I never felt capable of going much faster. Still feeling a little bit of soreness at the time but not noticing any reaction the next morning.
Cycling1:01:17 24.79 km (24.3 kph) +527m ahr:114 max:146
Early ride around KP since Rachel was out doing the Rosalie Run. Tried to cover every road in KP in both directions. Crossed paths with the runners as they headed away from the war memorial.
Running44:46 7.52 km (5:57 / km) +114m5:32 / km ahr:121 max:141 shoes: NB More V3
Night run with Matt and Liam down to Nedlands Yacht Club and back. Achilles insertion a little sore for the second half. Possibly overdoing it slightly.