run 12:53  3.0 km (4:18 / km)
Yah! Faster than the beginning of last year! By 20 seconds. Good start even with a sore back. Actually felt fine so should have gone for a 48/50 lap rate.
run 35:00 
Warm up and down
Mental note did recovery today
2min jogging normal heat
Repeat x 2
Then did stretches.
I am doing my physio stretches religiously and I am feeling better already.
10x push-ups three times a day
Hamstring raises flexed and I flexed x10 three times a day
orienteering 15:50  2.99 km (5:18 / km)
Orana school sprint. Goals for today was plan ahead. WAs tricky to do because of the short little controls and the one I stuffed up was 10 because I couldn’t find the little corridor and ran into the wrong spot. So next time I need to be more obersvant.
I think my goal was 90% successful but I did get a bit rushed in the head with the short controls.
Tomorrow’s goals in observation and best routes.