speed (hurdles) 30:00 [3] 2.5 mi (12:00 / mi)
shoes: track spikes
A few hurdles @ Kettering track.
road run 42:00 [3] 5.0 mi (8:24 / mi)
shoes: 205s
Flats w/ Mark and Joey, then some. Build-ups, a few hurdles.
orienteering race (urban sprint) 1:00:00 [5] 4.5 mi (13:20 / mi)
@ Indian Riffle East, 3 sprints, then first one again.