road run 18:55  4.8 km (3:56 / km)
ahr:177 shoes: Asics 2130
Threshold run around Stoney Lea. Times: 4:37, 4:55, 4:47, 4:36
Orienteering 28:26  3.1 km (9:10 / km)
shoes: Teva Trail Shoes
Park - o in Franklin Park. Ran through stinging nettles and my legs are still crawling. Heart not quite in it today, which I sort of knew, but having Ross beat me by 10 minutes is discouraging.
Note: I entered the wrong split for #1, since I had this workout tacked on the back of the workout from earlier and I got a bit confused. That makes my time look better :)