Cycling18:14 4.57 km (15.0 kph) +139m ahr:94 max:119
Cycling16:39  4.71 km (17.0 kph) +129m ahr:93 max:112
Running21:03 3.2 km (6:35 / km) +63m5:59 / km ahr:110 max:120 shoes: NB More V3
Jogged to the bus stop with Rachel and Matt and caught the bus back. Heel was not too bad but felt as though it was starting to hurt a bit just before I got to the bus stop and the bus was sitting there waiting so it seemed like a good idea to get on. Need to get the recovery back on track.
Rogaining21:44 1.35 km (16:10 / km) +14m15:23 / km ahr:73 max:89 shoes: NB More V3
Before breakfast walk with Amy. Avoided going up and down the hill to try to keep our bodies functioning enough for the event later. Went around the rope course on the way back.
Running warm up/down 7:17 1.28 km (5:41 / km) ahr:118 max:125 shoes: NB More V3
Trying to warm up the Achilles.
Orienteering race 26:22 4.95 km (5:20 / km) +16m5:15 / km ahr:146 max:155 shoes: NB More V3
ADHOC long sprint at NASHS & SRT. Tried not to push too hard, to protect the Achilles, but succeeded about as well as expected at that. Went pretty well until heading back to SRT for the second time. Half hearted effort on the sprint prime, trying to increase cadence without pushing off much harder, which was only good enough for 5th. After the map group I got tired and then distracted by passing Nick and Rachel. Had trouble spotting the flags and missed a couple of obvious better routes on the last few. Behind Sten and Liam, as expected, but not as far behind as I expected.