Cycling38:19 [3] 14.13 km (22.1 kph) +160m shoes: Kona Jake the Snake '14
Tired legs
5 PM
Cycling28:58 11.0 km (22.8 kph) +115m ahr:119 max:149
6 PM
Running (Mixed) warm up/down 10:21 1.74 km (5:57 / km) ahr:140 max:156 shoes: NB Vazee Urge (Black)
Orienteering race 41:31 10.3 km (4:02 / km) +48m3:56 / km ahr:180 max:194 shoes: NB Vazee Urge (Black)
Was pretty confident I had the optimum route but didn't think I'd have the legs to do it any quicker than Ali, Richard or Glenn, but managed to grind out a decent pace round the flat fast finale round the bay.
7 PM
Running (Mixed) warm up/down 10:59 1.8 km (6:06 / km) +2m6:04 / km ahr:139 max:147 shoes: NB Vazee Urge (Black)
8 PM
Cycling18:36 5.67 km (18.3 kph) +77m ahr:115 max:136