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8:05 AM

16.5 mi


7:48 mi


109.3 lb
152 bpm
173 bpm


43 F
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Starting temp 43, DP 35; ending temp 51, DP 37; wind of 8 MPH from SW.

From Fletchers, ran down towards Hains Point, adding a loop around the mall before doing a loop around Hains Point. Ran with Carolyn the whole time - we are a good pair right now, though that may change as she gets fitter.

Ran this progressive - first 5 averaged 8:53; next 5 averaged 7:45; last 6 averaged 6:53 (and then a cooldown at 8:15 pace). Two bathroom breaks - one during mile 3, and the other right at mile 8.

Breakfast was rice, hemp powder, salted watermelon and smores GUs, and a chocolate sunflower seed ball - sat well. Took about 2/3rds of a Chai Latte Rocktane during the second half of the run. Carried water, but didn't need much.

Breathing was Advair 250/50, Qvar, and 2 puffs of rescue at mile 8. Tight until I used the rescue.