Running warm up/down (road) 23:00  2.3 mi (10:00 / mi)
ahr:159 max:172 shoes: Gus (Asics 2120)
Ran from home to Reid Park for the Tucson 5000. This was a good warmup, but I left too early - it only took about 18 minutes to get there and I arrived a whopping 42 minutes before the start. Hung around, chatted, then ran a few more minutes closer to the gun with some light strides.
Strength/Core (stretching) 10:00 
Stretching before the start, especially hips. They felt tight on the run over and definitely while stretching.
Running race (road) 22:22  5.0 km (4:28 / km)
ahr:189 max:196 shoes: Gus (Asics 2120)
Tucson 5000. A flat road course around Reid Park, starting at 7am. It probably wasn't even 80 yet, but it felt pretty hot out there in the sun.
First mile: For the first time ever in a road race I didn't start out too fast. Steady for the whole mile, and the hoards of people who screamed by me in the first couple hundred meters didn't look so good as I passed them along the way. Still feeling pretty good for the second mile, thought maybe I'd be able to go a bit faster for the last mile+. Picked it up for the first half of the third mile only to crash for the last bit. Ended up with a 7:15, but that's deceptive, as the last half was certainly much slower. Finished with :47 for a 22:22.
A PR on a warm day, so I am happy about that. However, all signs point to the idea that I should be able to run this distance significantly faster right now (under 22?). I dunno. Not much to do about it except work harder towards anti-slow.
Also second in my age group, behind (probably way behind) Jess. This was totally and completely unexpected, but quite cool, especially since the prize (a tile) was unique and displayable.
Orienteering 1:15:00  *** 4.5 km (16:40 / km) +380m 11:43 / km
ahr:172 max:186 spiked:7/9c shoes: Paul (inov8 Mudclaw 270)
Green course at Bear Wallow. Steep. High altitude. Slippery. Lots of climb. Pretty fun anyway. Too bad the map stinks.
Since it's a really slow area and there's not much to the map, you don't have to think very fast. So not much to screw up, except I did. Minor goof in not seeing the left route choice on the third leg. I'm sure I would have taken that route had I considered it, but I don't think it would be that much better. Then muffed up six - a parallel confusion based on an amazing assortment of cliffs and boulders that are not on the map. I felt like I hadn't gone far enough to be at the feature, but there was my visual attackpoint: a cliff on the edge of a little spur, with a collection of boulder fields below. I wouldn't have put controls down there without adding a few dozen 2m+ rock features to the map, but that's just me. No other problems, and it was fun to be orienteering in the coolness of the top of the mountain.
Orienteering 25:00 
ahr:144 max:173 shoes: Paul (inov8 Mudclaw 270)
Control retrieval. Seabass and I picked up a control on the top of a hill, then I ran down the hill to pick up 5 more and she picked me up on the bottom. That's the way to do it...