DCRRC SLR, 7:10am, light rain. Iwo Jima, Rock Creek Parkway, loop thru DC past Nat. Cathedral, Naval Observatory & Dumbarton Oaks. back via Rock Creek. Only 2 miles on dirt trail.
Warmup: Iwo Jima to GU (2860m) 15:47
Cooldown: GU to Iwo Jima (2860m) 21:42
track43:20 [4] 9.79 km (4:26 / km)
DCRRC Wed track workout. Georgetown U track, 7pm. 5 x 1000m at 5k pace(3:40.6) with 630m jog rest (rest time near run time). 4 x 200m strides with 210m jog rest.
3:37.2 (3:16) 3:40.7 (3:28) 3:38.2 (329) 3:37.6 (3:37) 3:41.2 (3:40)
38.1 (75) 38.8 (82) 38.3 (74) 38.2 (72)
orienteering (blue) 2:20:05 [4] 11.9 km (11:46 / km)
CNYO US Champs, TT, day 2 blue. Not much better today although I could see. Never felt comfortable with map. Could not seem to run in a straight line. Lots of small mistakes, big ones at 7 & 11. Did not feel to tired from yesterdays 3hr tour so at least part of my training was successful.