Approaching jnats, I dropped most upper-body workouts to focus just on running, legs, and cardio. However, I learned that having arm strength can be beneficial, too, so I'm going to return to the machine workouts I had been doing and try to not forget about overall fitness and strength. It ain't all in the legs (but that doesn't mean I'm dropping the wall sits).
running warm up/down 10:00 
.75 miles + stretching and dynamic warm-up
running intervals (track) 11:20  1.0 mi (11:20 / mi)
Haven't done much running training with intention. First time doing intervals in a while, trying out a new set suggested to me. Conclusion: I am v e r y slow. Only did 3 reps: 1 lap full out (full out to ME at least) 2 minutes recovery (jog)
We're working on it, okay?
(also last 2 minute recovery was a walk to finish the lap, rounding out an even mile)
orienteering race (night-o aka very dark) 48:09  *** 1.9 mi (25:20 / mi) 15c
I could see practically nothing with my evidently horrible headlamp, so thank you to anyone who ran by me and lit up my path momentarily. Still super fun, though, and I still can get a lot out of the run despite having been so blind that I bushwacked off-trail down into a little valley.