Syring, Albany Turnpike to the gas pipeline and back (uphill out, downhill back). 60 and clear. Negative split by about 2 minutes, more because I was sluggish on the way out rather than fast on the way back.
Orienteering1:00:00 [1] *** 3.0 mi (20:00 / mi) shoes: NB 809
Hanging white and yellow course controls at Grafton plus pickup of several controls afterwards. Nice day weatherwise and a good turnout, including several who ventured across the border from New England.
Orienteering1:30:00 [1] *** 5.0 mi (18:00 / mi) shoes: NB 809
Hanging the remote flags at Grafton for tomorrow's meet. Found a big cliff near one control that I need to add to the maps (by hand since they're already printed) since it's just outside the control circle and is bigger than the actual feature. I've found this cliff before but somehow it's never made it onto the map. Very nice day - 60's and sunny. Actual time was about 3 hours.
Road Run intervals 41:25 4.99 mi (8:18 / mi) shoes: NB878 - #8
Road Intervals. 8 x 400m with 1:30 recovery (2:30 recovery between 7 and 8 to avoid a hill). Cooler than it's been so I was a bit faster (~60F). Spent more time walking during the recoveries than I usually do. All the fast stuff was on relatively flat areas of either Shaker Museum Rd or Albany Turnpike. Splits: 133, 131, 130, 136, 131, 133, 132, 133. Average 1:32.4 (6:10 pace).