Running51:39 4.34 mi (11:54 / mi) +15m11:47 / mi ahr:134 max:150 weight:179lbs
Stopped to run at Genesee Valley Park after work. Tough to find parking due to a ton of kickball games going on. Looped past the boathouse/launch, then across E River Rd for a loop of the old service road on the south side. Went longer than the planned 4 miles. 30s walking after each song, but 45s after a couple longer songs and when I realized I was going over 4.
Coaching26:28 1.35 mi (19:34 / mi) +23m18:35 / mi ahr:99 max:136
Cheering for Luke (with Christine) at the Jungle Jog, where he placed 2nd in 19:02!
11 AM
Orienteering race 55:32 3.58 mi (15:30 / mi) +97m14:18 / mi ahr:139 max:163
BFLO Meet at Emery Park - Orange course
Pretty clean navigation. Struggled physically on the uphill sections - climb out of 3, then 7 and 8.
Walt and Christine did the first 6 controls, then came in, per the plan to not stay out too long. Former HS track teammate (a hurdler) was there and did quite well for walking the whole thing.