Orienteering1:27:00 [3] 12.0 km (7:15 / km) +480m6:02 / km ahr:133 max:157 shoes: Adidas Swoop
Jogged around the course at Birkenburn. Started out solid but felt pretty wrecked, and number 3 being in the wrong spot didn't help my motivation. cruised around, but still struggled to make the map fit.
Rolled over to Black Mountain and did 6 efforts up the hill. Not going super quick today, about 1h29m (back to the bottom) for the 6, the knee was pretty sore. Smash the control images.
Foot Running (Commute) 36:00 [3] 7.55 km (4:46 / km) +35m4:40 / km ahr:136 max:149 shoes: Nike Pegasus 29
easy late shortened run to work. knee still not feeling great. and my suunto tells me i still need another 43 hours to recovery (fatigue still hanging around after last weekend).
ride home with a stop at dairy farmers hill for 2 strength efforts (seated, not pulling on bars) up the hill (one in each direction). very slow on the steep bits!