Focus: foundation (whatever that is supposed to mean). It involved a lot of lunges, tightening muscles, and a bit of balance (tree). I threw in my own warrior 3s at the end. Sore shoulder now (still, at 6pm) from the down dogs.
Walking (paved) 52:52  2.67 mi (19:48 / mi) +23m19:18 / mi
A wander around on the walking paths and then behind the elementary school and up into the Bowood-Aberdeen neighborhood across W Hopewell.
Forgot to note interesting AOWN from our walk... Three cedar waxwings, a male bluebird, and various doves and robins and swallows (and a red-winged blackbird).
For anyone reading my log who is planning on heading to the Two-day Classic Champs in QOC-land in November, the USChamps.org website mentions the Hampton Inn in Dumfries/Quantico as the meet hotel, where they have a block of rooms set aside for $109/night. BUT if you are a Hilton Honors member and use the MVP link given on the OUSA website, you might be able to reserve a room for less (as I did).
Running (dirt) (and walking) 1:15:33 4.48 mi (16:52 / mi) +116m15:37 / mi ahr:133 max:154 shoes: Sauc TriumphISO-silver/gr/blue
At Green Lane County Park. Low 70s, not humid, and a breeze at times (wind picked up later). We haven't located our O maps of the park so took trail maps printed off Open Street Map which showed multiuse trails with much better detail than the park's own map. We parked off Green Lane Rd near the reservoir and I headed south (crossing the water first) and ran trails from there as best I could. Some trails on the map had "trail closed" signs and others I never got back to, but I managed to make a pretty good sized loop.
Trails were also used by bikes and horses (whose imprints I saw in places), and there were areas of roots and rocks which were slow going, but other places I managed to go a bit faster.
Most intriguiging thing I saw was a line of 2+m boulders near the northern-most part of my track (before I did an out-and-back to the Perkiomen Trail). We'll have to go back and check it out sometime (and also see if it's on the O map).
Finished by climbing the hill from parking to the Perkiomen Trail along Green Lane Rd, and running back down.