steady run hills 3:20:00 
Long run with S, Glen Muick car park (well half a mile along the road due to car park being overflowing), along Loch Muick, past the Dubh Loch, up onto Carn a' Coire Bhoidheach then back avoiding going over Lochnagar to top of Ladder and down tourist track.
Struggling from the start, legs heavy. Had some food after an hour but didn't really help - leg muscles just shot from previous week - too many hard sessions. Really struggled up the rough path past the Dubh Loch and walked up to the hill top. Struggling to run at all from there, jogging on flats and downs. The tourist track has been improved from the meltwater gully back down - thank goodness because it had become a horrible bouldery mess. Shuffling a bit by the end.
Still glad to have done it and still been running at finish - should manage the RuTH last this month - with a bit of appropriate recovery beforehand!
orienteering 25:00 
No rest for the wicked! Had to help hang controls in Dalliefour for club training tomorrow. Walked for 30 mins - in the flat heathery forest, then had track controls from there so managed to get legs shuffle;ing along in a jog. out for 55 mins total - for about 4 km with max of 20m climb!