Orienteering 44:44  6.33 km (7:04 / km) +68m 6:42 / km
Day training in a more grotty area. Knee hurting from 10mins, deteriorating throughout. Pain moved a little bit to a broader area further down the side of the knee, covering most of the side over the hard bony bits.
Brodie had a good look at it afterwards. Roughly speaking agrees with previous diagnoses of ITB and some lateral quad, but also confused about why it's not been improving with rest, and the ITB/quad isn't really very tight or different from the other side.
Going to keep rolling/massaging/stretching and do some glute activation/strengthening exercises. I might also start seeing whether I can just run through it for some key sessions if it doesn't make it significantly worse.
Short leg 4 tomorrow for Jukola.