Running - hard intervals 17:30 
shoes: Adidas flats
Bosön again. 5x1km/60s. modest pace but i'm so happy to have at least made progress from last week and this felt comfortable enough. Apart from my back, which has seized up again. None of the shorter ones after this, as planned but also not sure i could anyway.
Running - easy warm up/down 40:00 
shoes: Saucony Kinvara Feb 2018
Ropsten - Bosön is griiim in this weather. Passed more quickly explaining to Mikaela about orienteering, really is a whole other world...