Orienteering race 56:37 [3] 3.6 km (15:44 / km) shoes: Inov8 X Talon 212
H4 at Malmalling, jogging/walking, gps 5.29. Did reasonably well on 2 controls out of 10, absolute crap on the other 8. Worst were 1, 6, 8, and 10, absolute worst was 9 which must have cost me 10 minutes.
Road cycling1:04:00 [3] 20.0 km (3:12 / km) shoes: Bike: GT Avalanche
Dr's advice to use mtb for more upright position. Intended to ride to Swanbourne to meet the girls for coffee, but shoulder started to hurt after a couple of km, very painful by 10km so turned around and went home.
Saw Dr today, not much change in prognosis. Next step is to consider cortisone injection directly into the area, but has to be done under MRI. Will think about it for a while.