6 mins spinning w/u
10 x 2 mins/1 mins 14/8
5 mins w/d
10 mins treadmill slight gradient, gentle.
Note
Sign off at hospital. Surgeon seemed happy but always mentions the "pebbles" he found.."unusual, and not surprising you had problems". Thats what 40 years of O does to you. Didn't tell him what I was up to at Bogendreip on Sunday.
Very rusty but got round the Green. Not bad considering it was Bogendreip and we went in quite a lot of the rougher bits. Ankle now somewhat swollen but not unduly so. Was pretty sore over the last third. Nice warm day to be out. Didn't expect to be Orienteering before April so all good although some of the hills seemed awfully hard.