run warm up/down 13:44  2.02 km (6:47 / km) +77m 5:42 / km
orienteering 45:17  *** 4.7 km (9:38 / km) +195m 7:59 / km
Fun course! Did well on the first 8 controls(!). Saw Erin & Joe on and off, they started 2 & 1 min ahead of me. Tough climb up to 9, maybe I was exhausted, didn't realize I was standing right by the control reading my map. Did an extra loop right, in the green before catching 10. With Erin & Joe again to 11. More people. Chose to go by the brook but there wasn't really any white next to it so ended up wading in it. Favorite leg: 12-13 beautiful! Could have done better going to 14. 15 & 16, nice (forgot to hit the FR lap on 15). Messed up 17, Erin caught me again. Running out of 18 I was planing to go to the trail, but it was too nice to run up there, I kept going oops.. missed the trail and did a long turn before getting to 19.
FR 5.496 km
walk warm up/down (hike) 30:00 
Up up, up. Gorgeous terrain. Realized I have a thing for bare rock, those grey spots on the map, don't know just like them.
orienteering (C) 17:15  *** 2.14 km (8:03 / km) +87m 6:41 / km
Got teamed up with Ken.
Started out with the "hard" loop C. Tough finding a good way down those cliffs, pretty soon Ethan & Joe were catching up, E navigating, J a bit behind, E would point out the control to J (I didn't know but they were on the same team).
orienteering (B) 20:19  *** 2.15 km (9:28 / km) +60m 8:18 / km
Major problems with 3rd. Fast down the hill. Think I was pretty close, just looking in the reentrant though. Went back and forth. After a while Ethan saved me.
orienteering (A) 17:36  *** 2.24 km (7:51 / km) +66m 6:51 / km
Saved the "easy" loop for last. But while I was pretty tired by now it didn't seem all that easy, a lot of climb, a lot of rocks, a lot of brush..
We finished 3rd :-)
Again, an awesome training session! Lots of fun.
trail run warm up/down 12:45  1.85 km (6:53 / km) +20m 6:32 / km
Down the hill with Becky
Guess I didn't fuel my body properly for this kind of work. By the end of the relay legs started cramping. And on my way home in the car I was feeling a bit nauseous, really weak by the time we were home.. Mike & I managed to whip up a delicious dinner in about 15min after we walked in the door; grilled chicken patties & pasta salad - that's what I needed, felt much better after eating!