Cycling26:26 8.98 km (20.4 kph) +109m ahr:125 max:157 shoes: Kona Jake the Snake '14
Running (Mixed) warm up/down 17:18 3.01 km (5:45 / km) +26m5:30 / km ahr:144 max:165 (injured)shoes: NB Zante v3 (black)
I do better at these after a decent warm up, less so when I turn my dodgy ankle on the warm up. Pretty pissed and considered not running but thought I'd get away with it.
Orienteering race 44:12 10.27 km (4:18 / km) +125m4:04 / km ahr:180 max:193 (injured)shoes: NB Zante v3 (black)
Going ok but slow on cornering with the ankle for the first half, then missed a step and went over my ankle again, which made for a limpy plod round the second half, making it a bit tighter for time than it should have been.
Cycling warm up/down 32:28 9.45 km (17.5 kph) +132m ahr:112 max:154 shoes: Kona Jake the Snake '14