Sore shin, so I didn't run. Tried to keep my fast walking style smooth so I wasn't feeling the impacts of my steps in my shin. This was a good work out for my leg muscles, but didn't feel like it pushed my cardovascular training at all.
orienteering race 22:49 [4] *** 3.0 km (7:36 / km)
Sprint event at the Castlemaine Botanical Gardens. A lovely park to run through, and I hadn't seen the hill section over the creek - that was a nice surprise.
Warm up 15 mins followed by tempos of 3mins, recovery 3min, tempo 4min, recovery 2min, tempo 4min, then cool down home again. Felt quite good. It's ages since I have done tempos. Decided that running helps my mood, especially this week when all the news has been disastrous and it's in your face everywhere.