Temp 51, DP 48; wind of 9 MPH from south, pollen of 10.3.
Parked on 34th and ran down to Hains. Did 3:00 at HM effort and 4x30 seconds as a warm-up, and then 2x2 miles at tempo effort with half mile recovery in 12:49 (6:29/6:20) and 12:48 (6:27/6:21). Long cooldown back to Georgetown (including a break to reset my SI joint) and then 2 short hill reps up TJ street.
Doing repeats this long was mentally challenging, but the effort felt good. And I'm happy with where I am, fitness wise.
Breakfast was rice, hemp powder, and smores and salted watermelon GUs - sat well.
Breathing was good - Advair 250/50 and Qvar.