Running intervals 16:34  4.8 km (3:27 / km) shoes: R-NB-Gray-460's
4x1200, w/ 400m rest
4:09, 4:09, 4:09, 4:07 - working pretty hard to keep up this pace, descending pace on each with typically 84-85 at the 400, and 2:47-49 at the 800.
Felt quite hot, may get a headache tonight... but a good workout.
Keith Straw announced my return from WOC so I got to tell a few stories. Couldn't really tempt anyone into coming to the event this Sunday. My orienteering evangelism skills have deteriorated substantially since HS & College.
Don was back - apparently his knees were sore. He was running ~4:25-30's at 2nd place in Group 1.
Orienteering long 1:10:00 10.0 km (7:00 / km) +120m6:36 / km shoes: O-VJ-Grey-Spikes
Streamering VF Fatlands for event on Sunday, checking control locations, adjusting a few, doing control descriptions..
Running warm up/down 33:36  5.6 km (6:00 / km) shoes: R-NB-Gray-460's