Orienteering 25:03 3.03 km (8:17 / km) +2m 8:15 / km
ahr:168 max:180 shoes: Integrators 5000
Cruise round a course Dad designed at Roseisle. That's more like it!
Recovery 5:17 0.08 km (1:06:53 / km)
ahr:106 max:127
Iced the ankle in the sea! Feels much better today - was okay strapped up, took it very easy in the small patches of rougher stuff.