Running58:06 13.05 km (4:27 / km) +168m4:11 / km ahr:137 max:181 shoes: Reebok Floatride
15x90/30 on some lovely trails at Rock Creek Park with Ralph and Matthias. A lovely attackpoint occasion as I'm uploading this from Ken's (Mr Attackpoint) house.
6 PM
Running34:40 7.74 km (4:29 / km) +63m4:18 / km ahr:128 max:149 shoes: Reebok Floatride
Easy with a nice swim in the rive after an exciting afternoon at a monster truck rally.
Orienteering1:36:00 11.93 km (8:03 / km) +380m6:57 / km ahr:137 max:173 shoes: X-Talon 255 2
Part of the WOC 93 course. Fun area, some bits very overgrown but in general pretty runnable and a cool area. After nearly treading on a couple of snakes got quite paranoid, no bears though despite only being about 200m away from Ralph when he saw one. Retrospectively jealous.
2 PM
Orienteering50:27 7.15 km (7:03 / km) +239m6:03 / km ahr:148 max:168 shoes: X-Talon 255 2
More training at a slightly more runnable spot. Joined by GSwede and Timo.