Ok, second physio thing for my shoulder, been doing stuff with the resistance bands and today she had me doing some random stuff with a wobble boardy thing and rowing and throwing stuff, shoulders tired afterwards.
Also spent an hour playing football (which is tiring but not training) and got some very cheap sunglasses. :)
Orienteering tempo 40:00 [3] 5.0 km (8:00 / km) +250m6:24 / km
Summer league, cefn bryn. Really good course, really middle styled. One mistake, going to 15 before 14 but not noticing and trying to do 14 to 15 from number 15. Spent like 3 mins on it. Good otherwise.
Run down to harriers, then long warm up, tiny session, (1000m break 600m break 400m fast 400m jog 400m fast) then run home. As such all the intervals were very flat out, legs still quite tired afterwards.