Running warm up/down 10:48 [2] 2.0 km (5:24 / km) slept:4.0
Orienteering race 26:47 [4] ** 5.6 km (4:47 / km) spiked:13/14c
long sprint at QOC lake fairfax event. nice new map, although park rules kept us mostly on trails, so I wore my old running shoes (had them in the car) instead of o-shoes. got a nice blister from a worn part on one heel, now I remember why I had retired those shoes in the first place. didn't have time to stick around to do the other sprints, though with the blister I didn't really even want to do a cooldown.
Running30:25 [3] 4.0 mi (7:36 / mi) ahr:165 shoes: Asics Gel Nimbus VII #2
outside at lunch. remeasured the regular route, since I changed it slightly a while ago, and feared that made it shorter. I think it was 3.9 before, now I don't have to feel bad about rounding that to 4.
Running (treadmill) 33:22 [2] 4.0 mi (8:21 / mi) slept:6.0 shoes: Asics Gel Nimbus VII #2
finished slightly faster, @7:30 pace, which seemed to bother my back slightly. too bad, after 6 weeks without problems I thought maybe I was done with that.