Running 9:54  1.81 km (5:28 / km) +2m 5:27 / km
ahr:133 max:143 shoes: Nike Air Pegasus+ 27 Trail WR
6:47 AM. Hamline Midway/Como Park. Burned 162 calories.
Did a warm-up loop with Mellie, also to checkif the Hamline U stadion was unlocked. It was not, so I returned home, switched to cleats and rode my bike to SPA.
Bicycle Commuting 15:11  5.87 km (2:35 / km) +1m 2:35 / km
ahr:123 max:142 shoes: Schwinn Super Le Tour II
7:02 AM. Hamline Midway/Como Park. Burned 275 calories.
Running tempo 57:42  11.67 km (4:57 / km) +16m 4:55 / km
ahr:156 max:174 shoes: Nike Air Pegasus+ 27 Trail WR
7:19 AM. SPA Track. Burned 1054 calories.
Make-up session because I missed the Wednesday workout due to overdistance on Tuesday. Did OK, even without my pacemakers. Went a little faster, though. I also switched from counter-clockwise to clockwise after four Yassos.
Bicycle Commuting 15:50  5.86 km (2:42 / km) +1m 2:42 / km
ahr:133 max:146 shoes: Schwinn Super Le Tour II
8:21 AM. Hamline Midway/Como Park. Burned 251 calories.
Just as I was done with my track workout it started raining ...
Flexibility 23:00 
8:40 AM. Home.
Orienteering race 54:38  *** 6.28 km (8:42 / km) +30m 8:30 / km
ahr:153 max:168 shoes: Inov-8 Mudclaws
2:29 PM. Cleary Lake Regional Park. Burned 509 calories.
Laura from Denmark introduced herself, she had taken Lynn's International Health Systems class and she and Michael had been at a party at our house and she remembered me. First hot an muggy, then heavy rain. Got really turned around looking for 228, which took me 11 minutes to locate. By that time it was ready to make my way back and I picked up a few mor CPs. Ended up with 140 pts, sufficient for 8th, with more than 5' to spare. I should have been able to pick up another one. In hindsight I might have been able to clean up some of the CPs in the open farther S. But with the mistakes at 228 and the rain I probably made the right choice.