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7:50 AM

10.6 mi


8:03 mi


106.5 lb
158 bpm
185 bpm


82 F
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Temp 82, DP 68; wind of 5 MPH from north; pollen of 4.9

Jogged around Georgetown. Then alternated two hill reps (60-70 seconds each) up TJ street with ~10 minutes at tempo effort around the waterfront (stopping by Fiola Mare the second loop, so not quite two full loops of the waterfront). 2:30 recovery between hill reps; 3:00 recovery between hill rep and tempo interval; 1:30 recovery between tempo and hills.

Tempo portion felt better than last week (probably the difference between a dew point of 77 and one of 68...). Still don't like the Floatrides that much, but they did OK here.

Did four very short hill sprints up 34th street with full walking recovery at end.

Breathing was OK - Advair 250/50, Qvar, and 2 puffs rescue.

Breakfast was rice, hemp powder, smores and lemonade GUs, and berry stroopwafel - sat well.