Running - Road / Track (dirt road) 11:00 [2] 1.52 mi (7:14 / mi) +40m 6:41 / mi
ahr:150 max:163
Brisk warm-up for the middle distance day of the Team Trials.
Orienteering (race) 42:11 [3] 6.23 km (6:46 / km) +245m 5:40 / km
ahr:161 max:174
Ran the Middle Distance day of the U.S. World Champs Team Trails. I had a good run, except for control number 13, where I lost contact with the map in the space of about 30 meters and lost 2-3 minutes.
Running - Trail / Grass (grass) 8:00 [2] 0.84 mi (9:31 / mi) +30m 8:34 / mi
Warm down jog.
Paddling / Rowing (kayaking) 2:13:00 [1] 10.04 mi (13:15 / mi)
ahr:104
Kayaking at Hattie Lake with Dave Miner. It was a beautiful day. We had a stiff headwind on the way out, but the wind had died down on our way back, so we had less of a tailwind. We circled the lake and did a little extra loop at the end (about 15-20 minutes).