Strength 50:28 
ahr:115 max:159 shoes: Saucony Cohesion
Weights session - feeling a lot more like I'm making the right shapes now. I love how quickly you progress with this stuff!
Back squats 30kg WU, 3 x 10 40kg
OH Press 15kg WU, 3 x 10 17.5kg
Romanian Deadlifts 30kg WU, 32.5kg
Lat pull downs 25kg WU, 3 x 10 35kg
Roll outs 3 x 6
Cycling 23:02 
23 minutes from the gym to the Western - what a joke! Red lights springing up everywhere, all useful roads/cut throughs blocked. Why does George Street need traffic lights instead of roundabouts? That's nearly ten minutes longer than my old Grassmarket route - travesty! Maybe sticking with that but then schooching round Charlotte Sqaure is the way to go...
Cycling 30:51 
Cycling from work to Haymarket and then back from Haymarket. Majorly hard work coming back in the wind with sore legs and veeeery hungry. Worth the trip though!
Orienteering 52:51  **** 5.2 km (10:10 / km)
ahr:177 max:192 spiked:14/24c shoes: Integrators
Ha ha! My first foray into Night O for a long time! Although I am assured by relatively reliable sources that local knowledge and not actual navigation was the key here, I put on a pretty poor show including a couple of aiming off disasters, some double backs in thick green that wasn't mapped as uber thick, and some good thicket circling. In fact, my only successful technique was the newly discovered "follow Abi Longhurst" technique, which worked incredibly well. Abi was on fire, running really well, and I struggled to keep up in places. But it was a lot more fun than sitting at home with a book, and also a more fun way of getting back to fitness than a billion and one intervals.