Orienteering race 1:16:21 [3] 4.17 mi (18:19 / mi) +3m18:17 / mi
Belmont Shores Urban Discovery. Took Winkie on a little jaunt through Long Beach. What a nice dog friendly area. Many of the businesses had a dog bowl out. Harvey manned the start/finish while I was on the course, but I went short so I could be back to talk to finishers. The pace was leisurely - a combination of slow running and walking.
Intervals51:28 3.64 mi (14:08 / mi) +1m14:07 / mi shoes: Barefoot
HDR Track workout. This week the coach brought a deck of cards. You had to choose a card and then do that many 100's. Then you would walk or jog back to the start and pull another card to find the length of your next interval. We kept going for about 35 minutes of this. I pulled Jack, Jack, 5, 3, 10 for a total of 4000 meters at fast pace.