Quads, hamstrings, and hip flexor was too sore to go running this morning, so decided not to risk overdoing it and just went for a brisk long walk to find some good bike shops.
Orienteering race (Why Just Run?) 38:45 [5] 9.1 km (4:15 / km)
Toronto islands - had a win here by 8 seconds. Very similar to a Perth sumer series event, except there were 9 "scrambles" of controls that you could visit at anytime. Another 14 controls made up the rest of the course.
I was really suffering at the end from the humidity, and my right hip flexor gave me a sharp pain for the rest of the day.
Back in "real" training mode today. Sort of, still have a cough, but energy levels are back!
Today was a good session, we did lot's of long "virtual" hills. Surprising, normally this instructor never has a clue and he takes us on ridiculous 2 second up and down hill climbs...