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7:02 AM

17.1 mi


7:24 mi


107.7 lb
161 bpm
172 bpm


47 F
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Temp/DP 47, and no wind.

Parked at Hains Point and did loops of Hains Point. Did the 4-3-2-1, paced as:

4 miles in 27:34 (7:01/6:53/6:53/6:47 - 6:54 pace); 7:42 float;

3 miles in 20:15 (6:47/6:47/6:41 - 6:45 pace); 7:45 float;

2 miles in 13:27 (6:44/6:43 - 6:44 pace); 7:51 float;

1 mile in 6:36.

My legs were tired at the end, but this felt aerobically good. The paces were so fast that I find myself wondering if the footpod was off? But even if it was, and you add 5 seconds per mile to this, I'm still pretty happy with it.

Breakfast was rice, hemp powder, Maurten and Salted Caramel GUs; also took most of expresso GU after 4 mile. Carried water but didn't need it. All sat well in stomach.

Breathing was Advair 250/50 and Qvar - breathing good.

Wore ankle braces but no tape; L/R balance skewed to right, but better as run progressed.

Wore sports bra, shorts, and gloves - perfect for the temperatures.