Cycling (Turbo Trainer) 1:00:02 34.23 km (1:45 / km) +624m1:36 / km ahr:147 max:163 shoes: Genesis Croix de Fer 30 2016
Zwift. Mountain. Worked hard. Now can't walk!
Mountain (Pretzel). Just off my climb PBs; pushed all the way, despite legs feeling very jaded, as they have all week. Quads completely fragged afterwards, almost too painful to touch, never mind foam roller! Sliding down the stairs on my bum for the rest of the day.TRIMP 127.3, 239W avg.
Telltale R hamstring nipping, aka back a bit unhappy. L knee also not tracking right, slightly swollen. All things considered, this is probably about the best I could have hoped for after two days of 'racing'.
Strength training (Pilates) 30:00 
Creaky knee. And LHS groin / upper h/s pull is gradually getting worse.
Running warm up/down 6:57 0.51 km (13:38 / km) +18m11:37 / km ahr:114 max:126 shoes: VJ Integrator 2017 dobs
Jog to the start. Feeling creaky, legs pretty lifeless!
Orienteering race 1:03:13*** 8.19 km (7:43 / km) +242m6:44 / km ahr:146 max:159 30c shoes: VJ Integrator 2017 dobs
CSC Qualifier at Beecraigs: Short Brown (7.1km +285m).
Only a minute or two of mistakes/hesitations, partly because I couldn't get my legs to move fast enough for me to get anywhere near oxygen debt. Tired. Reasonable result, but 40s faster would have seen me at the top of a trio of FVO runners, rather than at the bottom.
Still. No injuries, all the broken bits held together, and FVO had a very successful day. Off to Cannock Chase for the final, another excuse to visit Mum! TRIMP 131.7.