Speed work 1:10:00  12.0 km (5:50 / km)
shoes: Adrenaline 14
Intervals at Einstein HS track. 4x1000, goal was 4:20. Times were 4:19, 4:16, 4:21, 4:18. Pretty steady, but what was best about today's workout was the intervals actually felt good. This time I took a lap and a half between the intervals, instead of the usual 1 lap. 1 lap is about 3 min rest, 1.5 is about 4.5 min. I want about 4:00 between.
Two years ago I was doing these in 4:08. That seems completely unreachable now.
Orienteering 2:00:00  7.0 km (17:09 / km)
shoes: Adrenaline 3
Summer series event on the Univ. of Maryland campus. This was a great map when it was made, butt there has been continuous construction on campus and it's hard to keep the thing updated.
That said, the memory-O was a really good use of the map. Every control showed the route to the next control, and really, that was all you needed.
Three loops, approx. 2k each, but only the start had all 3 choices. After that, you had to get to your control to see the next leg. I was glad I had a compass. I used it to orient the map at each control. I think I could have done it without a compass, but it would definitely have added an element of randomness (in other words, panic) to some of the situations.
I did the loops in order, A-B-C. In retrospect, I think C-B-A would have been better. A was the most technical, and C had the longest legs. It seems like there was a learning curve (my navigation got better as I went along), but it could be that the navigation just got easier. In any event, I was pretty tired of the long easy legs on the C loop at the end.
Good fun, and the first time I've done double workouts in many years. A lot of running on one day.
Actually, I had been intending to do the bike-O event all along. I brought my bike, but before I loaded it in the van I noticed that one of the tires was flat. The tube had ruptured at the valve stem, and I replaced it in about 5 minutes. Everything looked good, but by the time I got to the meet, the other tire had collapsed. Fuggeddaboutit, I'll just run instead.