Orienteering1:15:22 [3] 4.8 km (15:42 / km) +160m13:27 / km
Backpack orienteering at Pendreich - rough going and we missed a couple out which needed crawling to get to!
1 PM
Off Road Biking (Tommy) 2:33:27 [3] 54.1 km (21.2 kph) +940m shoes: Specialized Comp MTB
A sunny and peaceful ride: Doune, windfarm, Braco, climb to Sheriffmuir and back via Cocksburn. Getting pretty rough on the descent into Braco but rest of it was lovely.
Back on the Canyon on a glorious afternoon. Went out reasonably hard and kept it going to Aberfoyle into the headwind and up Dukes Pass, cruised along to Callander then a bit harder again back to Thornhill and super fast finish into Stirling from Kippen.
Right knee has been a little sore in recent days - below patella and inside a little. Sunday morning got worse with some sharp pain but eased off during orienteering, an awareness of something on Monday walking, one sharp pain during strength yesterday but ok this morning.
5x3/2 @ 330w. Also did a 1min @ 400w but could feel my knee a little bit. 156a, 170m, 99c 160a, 173m, 95c 164a, 175m, 96c 161a, 175m, 96c (2min extra rest after app crashed) 164a, 177m, 96c
3 PM
Walking1:29:02 [3] 6.8 km (13:06 / km) +220m11:16 / km