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8:04 AM

16 mi


7:40 mi


110.2 lb
164 bpm
179 bpm


70 F
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Starting temp/DP 70, ending temp 74, DP 73. Pollen of 8.7.

Did 2x5 at marathon pace around West Potomac Park and the Tidal Basin (Hains Point was closed due to flooding).

Knew the humidity would be tough, so ran this intending to back off the pace as much as I needed to in order to keep the proper effort. Also planned to do 2x5, but was open to swapping to 4-3-2-1 if I needed to.

Was very pleasantly surprised that I didn't need to back off as much as I had expected. Didn't get hard until the last 2 miles, when I think I got a bit dehydrated. Felt in control the whole time, never straining. This was a huge confidence boost.

First 5 was in 35:14 (7:06//7:05/7:00/7:04/6:59 - average pace 7:03)

Second 5 was in 35:12 (7:02/7:06/7:01/7:06/6:57 - average pace 7:02)

Test drove my Sugoi "arm-coolers" and was pleasantly surprised by how well they worked.

Carried a water bottle and refilled it halfway through.

Breakfast was rice, hemp powder, maple bacon and smore's Gus and coconut stroopwafel, plus some watermelon Sport beans. Ate Chipotle the day before, with Ucan for dinner - UCAN did not sit well - I got nauseous after drinking it. Energy levels were good for the run, though. Took half a Blueberry Pomegranite Rocktane after the first 5.

Breathing was very good: Advair 250/50 plus Qvar.