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8:03 AM

12.1 mi


7:50 mi


115 lb
155 bpm
175 bpm


54 F
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Temp and DP 54. Wind from the south, which ended up providing a lot of resistance on the way back down (and a lot of help on the way up). Ran with big group, including Marvin, Daryle, Jamie, Gustavo and some others (blanking). Continued on with Daryle and Marvin when others turned at 5; hung with them until I picked it up with 4 to go.

Mild progression - 8:57 pace for first two miles, then 8:18 for 6, and then 6:38 for last 4. I'd like to run around 6:40 pace for my (downhill) half in a month, so I'm hoping being able to hold 4 miles at that pace on a downhill route without straining at the end of a 12 miler is a good sign.

One puff Foradil in the morning. Had a bit of asthma pop up right after I stopped - I think because I pushed it hard for the last .2 miles into Fletchers to practice kicking.