Orienteering30:00 [4] * 3.0 km (10:00 / km) shoes: Salomon XT Wings
O Training at Wits - warmed up with 2 laps of the track, followed by some grid exercises, reading while running and some more track before the rain moved in..
Road Running23:22 [4] 5.0 km (4:40 / km) +61m4:24 / km shoes: Salomon XT Wings
Evening run through Melrose. Gunned the last km so when I finished, it felt like a 5 but i'd say a 4 overall. I don't dish out 5's easily - only when there's real suffering involved ;-)