Orienteering race 1:00:06 [5] 7.5 km (8:01 / km) +265m6:49 / km
Really tired. Felt dreadful after the first k or so. Made some stupid route choices and silly mistakes throughout! Actual distance of 10-11km (just over 5min k's)
Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
Went out to Frankley reservoir, same as last week, but did both loops backwards. Slight headwind and uphill most of the way out, downhill and slight tailwind on the way back. Top speed on the flat @ 33.4mph, slight tailwind.
Knee felt fine! Ankle felt fine! Iced both as a precautionary afterwards.
Ankle strengthening11:00 [1]
Left leg felt slightly weaker - probably due to my little sprain midweek.