paddle (ocean) 5 
shoes: Spirit PRS plastic
Headed out to Floreat for a morning paddle with Tooms. Should have known soething was going to happen when I forgot my paddle and had to turn around half way there (wasn't laughing at Danger any more).
Virtually no wind, bt it little bit of swell and a little shore dump to negotiate. As you can guess from the paddling time, I wasn't very successful. Waited and waited, then didn't quite pick the right time. Got knocked off, and as I was getting ready to have another crack at it, the ski got turned sidewards enough for me to notice I only had the top third of my rudder left. Bugger.
Watched Tooms go out through the break for a second time and went home in a grump.
Orienteering race (Hale Navdash) 16:43  ***
spiked:11/17c shoes: Salamon XT Wings
Started physically warmed up, but agian had trouble reading the map for the first two controls. Made a stupid little error heading into the first one, then left it in the wrong direction and was consequently slow as I figured out where I had gone on the way to 2. Fast thru to 6 across the ovals, but then stood next to 6 for 10 seconds not seeing it. Directional wobbles leaving 8 and 11 and left 15 totally the wrong way. Nothing major, but far too many minor issues. Left me feeling annoyed with myself.
Craig in front by 48 seconds, Oscar about 30 and Sten 11 (Both Sten and Craig had 25 seconds by the second control) which left me 4th when I left. Dunno if it got worse.
run warm up/down 20:00  3.5 km (5:43 / km)
shoes: Salamon XT Wings
Good proper warm up to try to get rid of the heavy feeling in the quads from the last 2 days. Partially successful. Token 1km cooldown waiting for others to finish to se how far down the list I would slide.
2 weeks off running may not have helped anything... although running in my new shoes without orthotics was totally pain free, so maybe it was worth it. Will know in a week or so.