Running (W/ Map) 25:00 
Some light running to test out the ankle before the US Champs. Everything went quite well, and I feel like my ankle is in much better shape, and it will definetly improve with 2 more nights before I race. I have been doing my map exercises with the telemark maps exclusively, and am begining to get confortable with the terrain (if thats possible without actually going to Wisc.).
Speed Work (Get the Blood Flowin') 2:00 
2x300m sprint with 5 min (route planning training) rest in between, just to keep the blood a flowin. My legs still might be a little tired from the Highlander.
Running (Cool Down) 7:00 
Running with the telemark map!