Orienteering2:08:48 10.97 km (11:44 / km) +562m9:21 / km ahr:161 max:187
Ultra long at hogs back. A bit lame because my knee was sore so I didn't run hard. Again the running didn't seem to make it any worse, just hurt while running. Done some stretching which might be helping.
Road cycling33:47 12.08 km (2:48 / km) +87m2:42 / km ahr:140 max:180
Ride to rogaine with Pat
Rogaine1:08:33 9.61 km (7:08 / km) +321m6:07 / km ahr:166 max:184 (injured)
Richmond rogaine. Knee still sore but didn't get any worse during the run. Self diagnosis would be some random swelling. Hope it settles down. Will take next two days off running but do want to run ultra long in the weekend!