biking (commute) 35:00 [3] 7.0 mi (5:00 / mi)
cross training 30:00 [3]
Shuttle run test, core, lots of foam rolling
running warm up/down 14:10 [2] 1.5 mi (9:27 / mi)
track workout 9:33 [4] 1.5 mi (6:22 / mi)
3 x 800 in 3:10, 3:12, 3:13. Wasn't going very hard because of hamstring, and my legs felt like rubber.
orienteering (armchair) 10:00 [0]