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8:04 AM

16.5 mi


7:39 mi


112 lb
159 bpm
169 bpm


53 F
  • Splits
  • Graphs

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Temp and DP 53. Misting rain. Brisk wind from north at times. Did 4-3-2-1 workout from Fletchers down Cap Crescent to Haines Point and back. Splits were:

4 mile: 29:05 (7:28/7:16/7:11/7:10) - average pace of 7:16

3 mile: 21:33 (7:10/7:11/7:12) - average pace of 7:11

2 mile: 14:17 (7:12/7:05) - average pace of 7:09

1 mile: 6:56

Was targeting 7:15 pace for these - so slightly fast for most of them, but not too bad (except for last mile). What's weird is that 7:15-ish feels much less comfortable to me than 6:55. And the more tired I got, the more I wanted to default to that faster pace. Which is why it was much better for me to force the slower pace (I had to stare at my Garmin a lot)

Breathing good (used new Dulera inhaler). Took half of a Strawberry Kiwi Roctane after the 4 mile intervals. Took Vanilla Bean GU pre-run.