4 x 9 flights of bjc stairs, 30 sec rest at top, and jog down.
started slower w pause at floor 7, worked down to less than 2 min nonstop for the whole thing. Most amazing thing was that my knees didn't hurt at all.
running (gravel path, grass) 1:03:00 shoes: adidas boston boost #4
warmup w drills barefoot at home then later sort of crazy run w/ sis from hospital into forest park. super slow w her w a set of 8 x 200 where I would suddenly take off like a madman and circle back to her. also 4 x 20 hill sprints
orienteering (woods) 55:00 [2] shoes: adidas boston boost
old brown course at cuivre river. all briars. not what I was looking forward to. not worth the long drive.
3 PM
orienteering (woods) 43:00 [2] shoes: adidas boston boost
so i moved to the south of the park where it looked more clear and ran the hills. well, that cured me of cuivre river jones, but it was a nice warm sunny day.