running warm up/down 6:49 [2] 0.82 mi (8:19 / mi) shoes: Liberty
running intervals 39:19 7.0 km (5:37 / km) shoes: Liberty
4x(3x400) at the track at HMR, 10K, 5K, and 3K paces. 200m recovery between each 400. Had to run in lanes 7 and 8 because the track team wouldn't let us share any extra space even though they were really only using lanes 1 and 2... nice...
Splits (some wonky because of lanes): 1:45/1:55/1:50 (goal 1:50) 1:45/1:45/1:44 (goal 1:44) 1:36/1:43/1:40 (goal 1:40) 1:37/1:27/1:27 (goal 1:35, speed felt fun though)
orienteering1:45:00 [3] *** 9.32 km (11:16 / km) +210m10:08 / km 16c shoes: Speedcross 5
Took advantage of cancelled SAMI to go out and train at Blue Mountain with Alex and Corri. Great course, went slow but was very precise and made few mistakes. Also skipped 5.
4 PM
cross training50:00 [4]
1. Back squat, 4x5 incr to 165#, 1x3 @ 195#, 1x8 @145# 2. Bench, 4x5 incr to 125#, 1x3 @ 140#, 1x8@105# 3. Row, same rep and weight scheme as bench