When I ran college cross country and at a different time period after it (many years ago)
I did doubles for all the reasons you listed. They are definitely a good thing to be doing if your nutrition is on point and you're in otherwise great running shape to do so. I also agree it is almost pointless if you are training for anything <5k
Great post, resteemed
PS - your gps creature isn't too scary ;-)
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Thank you @chelsea88