Orienteering54:53  7.43 km (7:23 / km) +116m6:51 / km 24c shoes: 201304 Inov-8 Oroc 280s
Great Brook Farm, Red course. My warmup of a mapping committee meeting ran a bit late, but because I was helping Tim pick up controls, I didn't feel too guilty. I think I finished a few minutes after course closing time at 2:00 PM, though I wasn't the last to finish. I had some bobbles and poor execution, and in places (e.g. control 21), running fast around thick, vague green can be faster than slogging through it.
Orienteering45:00  5.14 km (8:46 / km) +81m8:07 / km 21c shoes: 201304 Inov-8 Oroc 280s
Running36:34  7.14 km (5:07 / km) +42m4:58 / km shoes: 201507 Mizuno Wave Inspire 11
Because I'm only a crack in this castle of glass.
Running56:02 10.05 km (5:34 / km) +4m5:34 / km shoes: 201505 Inov-8 Flite 230
10x400m intervals. I ran around MIT for twenty minutes to warmup, then did 8 minutes of drills - explosive leaps, high knees, butt kicks, grapevines, and backwards running. I then ran 10x400m in groups of 4 with 1 minute rest between each bout and 2 minutes between each group. My target pace was about 1:24 - not particularly fast, but quick enough given my shoddy recent speedwork. It started to burn at around the 6th bout.
89, 83, 83, 81; 86, 84, 83, 83; 84, 79
Running5:46  0.87 km (6:40 / km) +1m6:38 / km shoes: 201505 Inov-8 Flite 230
A little cool down before my recovery burrito. I also biked home afterwards.