rowing machine10:00  2.25 km (4:27 / km) slept:8.0
Exercises (PT) 14:00 
plus 30pushups, 30situps. mostly leg lift pt's.
paved running39:37 2.81 mi (14:06 / mi) +60m13:14 / mi ahr:104 max:118
orienteering1:22:42 3.7 mi (22:21 / mi) +283m18:04 / mi ahr:92 max:145 shoes: Columbia Master Fly
Putting out 8 controls. A bit of a fiasco after the 3, I was on a trail which was mapped incorrectly on my poor usgs map, but I was sure of where it went, but when in veered off in the wrong direction I decided to bushwack down the hill. Bad idea, thick , rocky, but I made it to the trail I wanted, but then, as I checked the next control...NO MAP. I had dropped it back somewhere. After a bit of exploring, i found it. Running in the woods and trails is showing how out of shape I am.