Orienteering (Sprint (mass start)) 14:10 [4] 2.2 km (6:26 / km) +30m6:02 / km
30th birthday - Angelica (& Eric W.) set up a 2km mass-start sprint as a surprise part of my birthday - very cool :)
L-achilles and R-calf a little sore after (no warmup/cooldown...)
Last long run before US Champs. R-foot sore on very first step, but warmed up for 10 minutes and after stretch it hurt little for rest of run... Just a little sore in evening after. R-calf sore during after-run stretch, but not bad. L-achilles a tiny bit sore during after-run stretch, and later in day.
Running (Trails, Warmup/Cooldown/I) 35:00 [3] 3.89 mi (9:00 / mi)
Foot pretty good throughout. A little sore at times, but not bad at all compared after the Night-O' champs. 65 deg & drizzle - nice to be cool!
Running (Intervals) 15:20 [5] 2.0 km (7:40 / km) +260m4:39 / km
Hill intervals, 4x 500m/65m climb, trails. McKaig central trail/bridge SE-end to Sign at E outlet from park. 3:56, 3:52, 3:52, 3:40. L-achilles a little sore later in day.