orienteering1:31:27 3.86 mi (23:42 / mi) +167m20:53 / mi ahr:141 max:182
QOC event. Went down and stayed with Valerie last night and then went to the QOC event today at Patapsco. Beautiful weather and the woods were pretty nice. Navigated pretty cleanly but wasn't able to run at all. But then I haven't been doing any running training so shouldn't surprise me.
Having fun dot-watching Expedition India and my favorite AR team Rootstock Racing. Funny since I ran into Joel Ford, another Rootstocker, today at the QOC event.
cardio55:00 0.85 mi (1:04:42 / mi) ahr:108 max:155
Class. Felt really sore and heavy. Not sure why. Maybe just the weather (rainy). Forgot to wear my knee brace as I was rushing out the door but it wasn't a problem. I had thought about staying and doing some treadmill or stairs or something after class but nixed that. I wasn't really in the mood in any case.
Just saw that BAOC has a potential US Champs event. I was already thinking of going to the Deschutes Daze and these together would make a great combo. It will conflict with the Hickory Run Training weekend unfortunately. So it goes.
Warmup on the treadmill after walking to the gym. Did 10% incline at 3mph.
strength & stretching30:00 
Session with trainer, mostly back and shoulder stuff. At one point she wanted me to jump up on a step and then raise a medicine ball overhead and I could not make myself jump with my bad knee. Every time I tried to jump, no matter how much we lowered the step, I would do all of the work with my left leg. The one time I tried really hard to make myself use my right leg it was a huge mental battle and it hurt when I actually used the leg. What was weird was that it was almost impossible to make myself even try.
I can't decide if I should start making myself do little baby hops on my right leg along with all my other exercises I do in the mornings. Maybe use the kitchen counters the way I do for the single leg squats.