Trail Running warm up/down 18:10 [2] 1.76 mi (10:19 / mi) +21m9:58 / mi
Orienteering race 1:01:15 [3] 4.03 mi (15:12 / mi) +239m12:50 / mi
WIOL #7 Fire Mountain
Wrong shoes, could not run stable in the woods with the Brooks Cascadia. Overstretched shin muscles from rolling feet out when running down on the offtrail slopes.
3 PM
Road Cycling1:25:10 25.59 mi (18.0 mph) +190m ahr:131 max:157
Lake Sammamish Loop
Swimming long 39:15 [3] 1.22 mi (32:11 / mi)
Pool Swim - 1.2 mile 2150 yd
Half Ironman swim distance. Steady and comfortably hard.