cross training warm up/down 10:00 [2]
track workout tempo 20:05 [4] 3.0 mi (6:42 / mi)
shoes: Zealot
6 x 800 at around tempo pace, very controlled. Between 3 and 4 effort.
3:19 3:20 3:22 3:22 3:23 3:19
running 17:05 [2] 2.0 mi (8:32 / mi)
shoes: Zealot
With map
cross training 5:00 [5]
Pushups. Lots of them. Had to discipline team.
orienteering (armchair) 25:00 [0]