Cycling15:20 [2] 4.1 mi (3:44 / mi) +40m3:38 / mi shoes: Giant Defy 1
To Park & Ride & round the block. Late night almost deserted, just three cars passed me. 10mm under heel including blocks of parquet flooring, compression gaiters, plus winter compression tights!
Got some new scales and wasn't entirely surprised to find the 20 year old scales were understating weight by 5 lbs. A good 15 lbs to loose by next summer.
2014 targets will be based on functionality, going to score each month out of 5. Last 12 months average was 2.1, or being able to fully function for just 5 months out of 12. Target is 40 weeks.
Orienteering35:00 [2] 3.9 km (8:58 / km) +100m7:57 / km
Frith Hill - SN Trophy - Short Green (NC) Took N to the start and decided to pickup a spare map after the last starter. No specs or compass. Lost 45s on 4, 30s on 7 (always too on this depression) and a few 5-10s. Walked around 15% of course, otherwise straightish leg shuffle, wore compression gaiters. Good course, looked far better than the longer courses.
Done very little walking recently to rest calves and soreness virtually gone today. Will try a new approach this time and do only limited physio static strengthening exercises. Not convinced static repeated exercises by numbers work that well for me.