biking 1:40:00 [3] 8.5 mi (11:46 / mi)
Fountainhead loop, after paddling. Stopped for broken chain.
Also some road hill climbing and sprint-pace effort on the first loop of the MTB trail to end the long training day.
orienteering 2:50:00 [3] 11.5 mi (14:47 / mi)
shoes: Salomon XA pro, gray
Bull run trail from Wolf run shoals to Yates Ford road. Tried to go cross-country on the way back, but lost 20 minutes going up the wrong ridge and being blocked by houses. Would not have saved much time versus the trail.
Then did the DO loop, with a side trip to hampton road to look at a house for sale.
paddling 1:10:00 [3] 5.0 mi (14:00 / mi)
NV racing big training session.
Kayaking at fountainhead, to and from Wolf Run shoals beach.
Fog on the water in the early morning.