Orienteering1:07:51 [3] 10.03 km (6:46 / km) +205m6:08 / km ahr:147 max:167
Long Red course from PNWOF. Started 3 minutes behind Jan and caught him at 4. We went back and forth for a while before he got away over the last few controls.
Running57:13 [2] 5.19 mi (11:02 / mi) +324m9:14 / mi ahr:129 max:153
Morning run up the back side of Barmeyer with five of the Lauensteins and two dogs. Very impressed with the youngest two, 11-year-old Eric and 14-year-old Wilma. Fun times. They left shortly after the run, leaving Jan behind with us.
Running15:10 [2] 1.72 mi (8:49 / mi) ahr:133 max:147
Jogging down to the track.
Running28:44 2.81 mi (10:14 / mi) ahr:155 max:179
I took Jan to intervals with RWM. It was hot - about 99F when we left the house. The workout was 200's, which we ran in three sets of six. The first set started on the minute, the second one had 45s rest, and the third one had 60s rest.
I was pretty nervous about my hamstrings and back holding up, so started quite conservatively, running around 42 for the first set. The second set was around 40, and the third closer to 38.
Jan was the second-fastest person there and seemed happy to have someone to chase.
Running14:51 [2] 1.21 mi (12:16 / mi) +82m10:09 / mi ahr:146 max:179
Squat and deadlift workout, followed by a shorter upper body workout at the lake house.
6 PM
Orienteering48:42 [3] 6.94 km (7:01 / km) +94m6:35 / km ahr:149 max:165
Most of Jan's family went to see a rodeo, but I took Stefan and the dogs to Lubrecht to rerun the Blue middle distance from the Lubrecht NRE. We ran together and took turns leading legs. Lots of fun! One uneasy moment when as herd of cows began charging us but then backed off after a bit.