Orienteering race (summer series) 30:00 [3]
course 2 at one tree hill
took it resonably easy, wasted a minute of so on about 2 controls and then walked up a hill or two, other than that ok, and felt reasonably good running
Biking 30:00 [4]
squad training at one tree hill, twice up the hill on the jump bike (bloody hard work, then a couple of sets of different sprint drills, very intense, then a warm down a couple of times round the mountain, hard work.
Strength and conditioning 10:00 [4]
squad traing : 60 squat jumps and 60 press ups in between biking
Biking 15:00 [3]
pump track after training, good fun but still really hot and tiring even at 8 onwards