Physio overall:
2 x 3 min ball rolling
2 x 2 min calf massage
2 x 1 min calf stretch
2 x 1 min foot stretch
8 AM
cycling35:26 [3] 12.1 km (2:56 / km)
Cycled to work. Still a little stiff from the weekend. Took 2 minutes off for stopping to chat with a co-worker (her house is on my bike route!)
5 PM
cycling49:20 [3] 12.1 km (4:05 / km)
Ugg... slow going home. Legs are still tired, and protested up hills. Plus half the bike lanes aren't lit, so navigating is fun. Next time remember head lamp!
2 x 2 mins calf massage
2 x 2 min calf stretch
13 mins rolling frozen bottle on right foot
10 mins rolling frozen bottle on left foot
11 AM
Orienteering1:44:00 [3]
Northshore long event... and it was long. Wish that I had had the foresight to remember to bring the gel with me rather than leave it in the car....
Orienteering wasn't too bad. I managed to spike some of the controls. Hills were hard going, and I should really remove the 5 minutes I spent arguing with a lady who thought we were going through her property....
Fun course, and it didn't rain ~ bonus!
7 PM
Note
Physio overall
2 x 10 mins ball rolling
2 x 2 mins calf massage
4 x 1 min calf stretch
4 x 30 sec foot stretch