Orienteering 1:02:00 [4] *** 4.1 km (15:07 / km)
spiked:8/12c shoes: Adidas ADZ16
Peak to Peak race in Dundas Valley. Easy pace and was just off the mark on most controls. Beautiful weather and woods for later October.
Swimming 1:15:00 [3] 2.5 km (30:00 / km)
slept:8.0
MTC Swim with Coach Ken. Warm up 500 pull kick board vertical TT, 20 x 25 m on 0:40 pace, 500m pull KBV breathe 3 and 6, 20 x 25m on 0:35 pace and 500m free with fins. Time - 7:40
Good swim though arms felt tired. On TT was getting strokes per length down to 18 to 19. 25m time was 0:25.