Weight training 20:00 
Upper and lower
Bike 30:00 
On a new to me machine -- something like Tectrix? Really nice; much better than LifeFitness. No slack in the drive train when you crank and the resistance came on smoothly and convincingly. Got HR upto 159 which is tough on a recumbent. But couldn't get it up on the 2nd interval because the legs realized how hard I was pushing.
Cross Training 15:00 
More sweet Precor.
Going to try to run after dinner tomorrow. There is a narrow window to run here... it gets dark early -- not much after 8. But with temps to reach 114 tomorrow, running before 8 would be crazy. I really do want to get out on the golf course. I suppose I'll try to get dinner as close to 6 as possible and run at 7:30 ish. Intention is 45 minutes slow -- should be survivable.
So it looks like I'll be running middle and long at WOC.
I'm very happy to have the chance to run 2 races. These are not the 2 I might have thought were best, but that's debatable. I definitely feel physically and technically equipped to realize my potential in the long. So, that's fine.
But the middle. It has been my foe for years. Occasionally tantalizing me with promise, but more often mocking my dilletantish efforts. However, I do feel physically equipped to do that as well; for the technical side of things I think I need to extend my sprint focus for 35 minutes.
As for the sprint. Not slated to do that one. For this one, in many terrain types, I feel very confident in all aspects of the orienteering. But, I don't know if I am equipped physically. I haven't done speed work -- but was planning to -- so I suppose I can now instead concentrate on refining the approach that has gotten me to where I am (for better or worse.) Some speed work will be involved, but maybe more tempo/fartlek instead.