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8:08 AM

16.4 mi


7:30 mi


114 lb
160 bpm
174 bpm


58 F
  • Splits
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Temp and DP 58, though DP dropped towards end. Fairly windy. Got a bit warm during the 4 mile segment, though better for the others.

Did the 4-3-2-1 on the Cap Crescent between mile markers 8 and 10, after warming up by jogging with the team from Fletchers to MM 6.5. Splits were:

4 miles: 27:32 (6:53/6:58/6:53/6:48) - from MM 8 to 10 and back to 8; recovery by jogging to 7.5 and back

3 miles: 20:40 (6:56/6:54/6:50) - from MM 8 to 10 and back to 9; recovery by jogging to 8

2 miles: 13:26 (6:47/6:39) - from MM 8 to 10; recovery by jogging to 9

1 mile: 6:34 - from MM 9 to 8

total - 10 miles in 1:08:12

Then jogged to Fletchers.

Very surprised at how fast this was - granted, a lot of it was on a mildly downhill section of the Cap Crescent, but I was also running into a strong headwind for that part. To be honest, this was slightly harder than marathon effort (though I wasn't pushing it into tempo effort) so that explains part of it. I also wore my Adios Boosts rather than my normal marathon shoe, since I wear the Adios for halves. I also was feeling pretty jumpy from the combo of my Dulera inhaler and a Caramel Macchiato GU.

Also interesting that my ground contact time balance was off more for the easy segments ( 48.4/51.6) and more even for the fast segments, even when I felt like I was tiring (49.5/50.5)