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7:48 AM

12.4 mi


7:39 mi


107 lb
159 bpm
174 bpm


42 F
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Starting temp 43, DP 34; ending temp 51, DP 35. Wind of 7 MPH from south; pollen of 10.3.

Parked in Georgetown and ran out and back towards Hains Point. Ran 12 progressive (instead of 14) since I started late. In retrospect, I should have done two loops of Hains so I could have done all of the marathon effort work there, and then done a longer cooldown to Georgetown. It was challenging to run at marathon pace while maintaining enough space between me and others in the areas between East Potomac Park and Georgetown - a lot of jumping into the grass, swerving, up on curbs, etc.

Split this as first 3 averaging 9:00, next 3 averaging 7:36; next 6 averaging 6:55 (with the traffic free miles averaging 6:47 and the social distance dodging miles averaging 7:01); then a half mile cooldown.

Breakfast was rice, hemp powder, a smores GU and half a expresso gu - sat well.

Breathing was Advair 250/50, Qvar, and 1 puff of rescue inhaler.