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6:52 AM

16.1 mi


8:33 mi


106.6 lb
153 bpm
168 bpm


45 F
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Starting temp 44, DP 41, ending temp 46, DP 45, wind of 7 MPH from N.

Parked at Fletchers, ran to Georgetown then back up to Bethesda, looping around, before running back down to MM 9.0 and then jogging in. Ran this progressive, split as first 5 miles averaging 9:29, next 5 averaging 8:24, last 5 averaging 7:34 and then jogged back to Fletchers.

Both aerobically and leg strengthwise, this felt fine. I think my mechanics are a bit off, which is why I wasn't faster - I have to rebuild that skill. I think I'm also uncomfortable with a high level of aerobic effort, and need to rebuild that. But this was very good progress, and I'm happy with it.

Left leg a bit awkward at first, then fine. Used footpod for distance; had to keep adjusting the calibration down. Even after, still had to correct some. Finished at a calibration factor of 102, but 101.5 might be better.

Breakfast was rice, hemp powder, Maurten gel, and berry GU, plus berry stroopwafel. Sat well. Half expresso GU during run.

Breathing was very good - Advair 250/50 and Qvar.