Run 30:00 [3] 7.0 km (4:17 / km)
day of testing - how does stuff feel being work a bit harder.
Test 1 - parkrun
got to 2.5km and hip tightened up very slightly, it didn't go away so just stepped off at 3km
2.56, 2.55, 3.09
some satisfying speed still there, somehow
Orienteering 1:09:38 [4] 8.0 km (8:42 / km)
Test 2 - Trossachs long race
Hip complained a bit on the hills but never got worse than a complain.
I got tired on the hills but always managed to keep moving, until the climb straight on the long leg where some walking was required