4x400 rep, 1 mi tempo, 4x400 rep.
Erased splits, but first 400s were around 78, the mile was 6:10ish, and the second 400s were a bit slower than the first set (79?).
Race in Emery park, my stomach was bothering me and I ended up throwing up between 7 and 8 of 12 controls. It was only an orange course tho, so not very difficult.
Orienteering race 1:02:44 [3] 6.4 km (9:48 / km)
Back in Rochester at Webster park, my stomach was still bothering me so I decided to take it easier this time. Also I made one 5-6 minute mistake when I misread the small re-entrants near 15.
Running warm up/down 20:00 [3] 2.67 mi (7:29 / mi)