Orienteering (Map-dog-walking) 59:00  *** 4.9 km (12:02 / km)
I have been feeling some improvement in my back the last two weeks, so I took Barney for a brisk walk around the Orange course at QOC's event at Clopper Lake. It was a beautiful cool, sunny morning, and we had a great time on Nadim's very well-designed and fun Orange.
We did just about 12 min/km, which seems like about the highest speed I can achieve while map-dog-walking. Unfortunately, my back definitely feels worse the day after as I write this, so I am not sure if even this little orienteering is a good idea for me. :(
Cross-Training 1:00:00 
Some easy rolling on the recumbent bike in the evening after a fun afternoon of games with Hannah and Kevin.