Orienteering warm up/down 30:00 
Jogging and dynamic warm up
Stretching with Sarah afterwards
Orienteering 1:00:00 
Course around Esthwaite
Some good route choice legs
Starting to feel a bit better now
Running warm up/down 50:00 
Jogged to and back from some football fields in the next village.
Dynamic stretches to warm up and static to finish
Running intervals 17:00 
1min 2min 3min 3min 2min 1min - 1min rest between each
really hard work!