Orienteering race 1:04:13 4.39 mi (14:38 / mi) +49m14:08 / mi ahr:138 max:178
Fun race at Webster Park to make it worth it for the out-of-towners that came for yesterday's NRE. It was a mass start race with a similar flow for all courses, so you would merge with other courses, then separate again throughout the course.
I made a 3+ min error on #6 because I saw the circle, ran to the spot that I thought it represented without reading the map, and found out that I was wrong.
Made a good choice to the go control, taking the main trail out to the road, due to running the area during so many XC practices over the years, and I beat Don to the control, but then he destroyed me going up the hill to the finish. I really need to improve my fitness.
Running27:56 2.03 mi (13:46 / mi) +1m13:44 / mi ahr:125 max:145 weight:180lbs
My left knee was a little sore from jumping over the third mini-hurdle yesterday, but I was able to jog a bit and then pull off 4x200m with the last once at a post-surgery PR of 43 seconds (others were 51,43 (about 4 seconds short), and 48).
Running5:40 0.51 mi (11:12 / mi) ahr:129 max:137
Hard Core15:00 
Did the first row of core exercises a little better than last week, with 2 sets of push-ups interspersed.