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7:00 AM

14.3 mi


8:06 mi


107.3 lb
158 bpm
175 bpm


76 F
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Starting temp 76, DP 73; ending temp 82, DP 75. Wind of 5 mph from south.

Parked at Peirce Mill and ran out on Beach Drive to Meadowbrook, then up to East-West Highway before taking Beach drive back down. Did the marathon pace segment between the DC/Maryland line and the bridge between Peirce Mill and Porter Street. Then cooled down by jogging down Porter and up Williamsburg land before heading back.

Ran the first 12 progressive, split as the first 3 miles averaging 9:22, the next 4 averaging 7:49, and the next 5 averaging 7:08. Then a 2 mile cooldown (9:10 pace).

Felt decent. Right leg was dominant, though. Carried small handheld bottle and drained it. Also took half an expresso GU during the marathon effort segment.

Breakfast was rice, hemp powder, and smores and salted caramel GUs - sat well.

Breathing much better - Advair 250/50 and Qvar.

Wore arm-coolers.

Saw Tisha and Matteo at the beginning, which was nice.