Notes
Starting temp of 64, dp 55, ending point of 71, DP of 60. Kept this one easy - ran with group (Phillipe, Mike S, Geller, Ann, plus Tim, Jessica M, Karina, Romain, and Sharon for first part) down around Haines Point and back before tacking on two more miles with Ann on the towpath.
First 3 miles at 8:29 pace, 7:49 for next 3, 7:27 for next 7 miles, 7:11 pace for last 3.
Followed with injury prevention work at gym, including squats (4x8 at 115, 135, 145, 155), good mornings (3x10 at 105) and single leg deadlifts (4x5 at 25).
Took one gel at tip of Haines Point; breathing tough at first but loosened.