run warm up/down (shoulder) 16:34  1.8 mi (9:12 / mi)
Warmup before QOC meet. Limited parking so I parked at Great Falls since I have a pass and ran to the meet site. 8:11 uphill before the meet, 8:23 downhill afterwards.
orienteering (brown) 34:55  *** 3.5 km (9:59 / km) +120m 8:31 / km
spiked:4/8c shoes: Integrator05-studs
QOC: Great Falls VA. Last minute permit problems reduced the meet to just a White and Brown course. Bad day navigationally. Considering all the times I have run at Great Falls one might expect me to do better. Relocated well but should not have had to. Worst mistake was when I spotted #5 from a long way off and got there only to find it was #6.
other (cleaning) 30:00 
8 hours cleaning at my mothers. Excercise came mostly from carrying out 4 old cabinets and getting them in the dumpster. The time came from vacuming and mopping. Back is sore today from all the bending, should have used an extension on the vacuum.
Contractors start the remodeling work monday