Run (no dog) tempo (squire elatia wrenfield) 22:50  2.53 mi (9:01 / mi)
shoes: Defyance 1 #4 (Screws)
10 striders in middle 7 for 15 sec, 3 for 30 sec. Still need to watch the heel/plantar f. - tight, but not altering stride.
Wanted to get some up-tempo work in- need to train myself into being able to move faster than 6:45 miles.
Sunday - Orienteering (fast, then standing around feeling lost)
~Wednesday - something faster. 6 Quarters? 2 1 miles?
Saturday (July 4) - 5K race. Would love to hit 6:30 pace. Doubtful. Also, need to watch injuries, as I've increased intensity lately.
Indoor bike (slower pace) 20:00 
weight:170.4lbs shoes: Bare feet
Sweating like a madman in the humidity. Lowest weight (all water loss)
Walk (campus visit) 40:00 
Visit Geneseo - 1.5 hr tour, but slow - we'll call it 40 min
walk dog 45:00  2.5 mi (18:00 / mi)
shoes: Defyance 2 #1- work walk