Orienteering race 20:17  5.1 km (3:59 / km) shoes: Nike Free 5.0 (red)
Park o #1 at Stevenson park. Not much going on with this map so bit of a running race. I pushed hard early and went really lactic towards the end. Hoping for under 20 but couldn't quite get there. Legs ready for a rest!!
Running50:00  8.0 km (6:15 / km) shoes: Nike Zoom Pegasus 31
Ints at Glendale with Rob, Sal, Bridget, and Coaches Josh and Nicola. Pyramid 200, 300, 400, 500, 600, 500, 400, 300, 200. Didn't quite have the legs to keep up with Rob in his new shoes. But my legs felt OK at least.
Running1:58:04  18.8 km (6:17 / km) shoes: Nike Zoom Pegasus 31
Long run in Glenrock with Rob and Sal. Poor Sal had a stack early on right in front of me. Did the normal first loop where Sal left us, then took Rob out to the south side for a bit. Ended up clambering over rocks to get from Dudley to Burwood beach which gave the k rate a bit of a hit. Pretty tired by the end and had a few niggles but again no pain. Just seems I need to look after my myself in recovery a bit. Swim at ocean baths after was amazing and helpful!