Notes
Starting temp 61, DP 56; ending temp 67, DP 61. Not too bad.
Did the 4-3-2-1 workout. Splits were:
4 - 28:20 (7:20/6:57/7:00/7:03) (from Rock Creek/Towpath intersection to just after Pierce Mill);
3 - 20:49 (6:56/6:59/6:54) (from a mile north of Pierce Mill to just before Calvert Crossing)
2 - 13:51 (6:52/6:59) (from a bit before Rock Creek and P to start of Cap Crescent) I think the Garmin may have screwed the signal some on the second mile under the Whitehurst)
1 - 6:49 (on Capital Crescent; ending near Fletchers)
Overall, 89:49 over the 10 miles, which means I averaged 6:59 pace, so just about what George ordered (he told me to shoot for 7)
Used Dulera in the morning; also a puff of albuterol pre-run