Notes
Temp 34, DP 28. Really nice weather, though I could have done without the bit of ice on the MV trail.
Started at 34th and M, and ran a loop really easy through GWU down to the mall, and then back up Rock Creek to M. Then picked up the MV trail, and took that down to the stop sign at Gravelly Point, picking up the pace slightly at MM 17 (about 6 miles in). Then to MV trail back to 14th st bridge, and took Ohio Drive/Rock Creek back to Georgetown, shifting to MP just after the Rock Creek overpass (about 11 miles in). Then took Cap Crescent out to Fletchers, and returned back via towpath (slightly muddy).
Split as 8:33 for first 6 miles, 7:36 for next 5, last 6 at 7:00. Average 7:43 overall. Used Garmin to keep MP part under control, though I let myself pick up a bit for last mile or two.
Took one gel at about mile 10, and carried water bottle throughout.
HRM not working. Felt good - right adductor pulling very slightly at times, but not really a big deal. Left hamstring slightly twingy. Wore tights and long sleeves, and felt a bit overheated at times.
Skipped squats etc since I'm racing on Monday (and also had no time)
Route here: http://www.gmap-pedometer.com/?r=5769817