Run: Tempo Previous Next


6:48 AM

12.4 mi


8:21 mi


108.1 lb
135 bpm
168 bpm


49 F
  • Splits
  • Graphs

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Temp/DP 47, misting rain, wind of 9 MPH from north.

Both my foot-pod and my heart rate strap didn't sync to my watch for this workout, so I have very little data. The paces/distances were likely off, since the GPS measures short on this watch.

Did 2x~2 miles at tempo effort out and back on the Capital Crescent, spliting 6:47/6:55 for the first and 6:45/6:34 for the second. Took full recovery and then did 2x~.25 miles hard in 91 and 90 with 60 seconds jog in between.

Felt pretty good - wish I knew what my exact paces were. The Cap Crescent was quite slippery in places with wet leaves and branches on the ground.

Breakfast was rice, hemp powder, smores and berry GUs, and a black cherry shot blok - sat well.

Breathing was very good - Advair 250/50, Qvar, and 1 puff of rescue.

Wore ankle braces. No idea what L/R balance was since the HRM didn't sync.