back and neck have been tightening up heaps over the last few weeks, so I finally got around to getting a massage. heaps better but still not fixed. another appointment next week.
Orienteering 16:00 
Cyclones sprint at Ferny Grove primary, in two parts. got the first part well, but miss read a couple of controls in the second part. felt good running, but not fit enough to sustain the pace.
Running warm up/down 10:00 
token warm up and warm down. proper warm up got ditched in favour of babysitting Sam. passed him to Caroline for some cuddles and just after she commented that he was a perfect baby he shat all over her.