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5:55 AM

10.9 mi


8:19 mi


108.2 lb
149 bpm
183 bpm


62 F
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Temp 62, DP 61. Ran a 5K tempo in 19:56 (6:37/6:19/6:16/0:44). Soloed this one, with Chris Mills ahead and Juan and Lisa behind me. Held up a lot on the first 3 laps because I wasn't sure if Juan wanted to pair up, but he wasn't feeling well and apparently wanted to hang back so I just went on.

Felt controlled - probably the most controlled a 5K tempo has been in a while. Didn't want to hammer because a) I'm trying not to overdo the final workouts and b) my stomach was off - had to sprint for the bathroom right after.

Breathing was good - Advair 250/50 and Qvar.

Breakfast was rice, hemp powder, smores and birthday cake GUs and berry stroopwafel. Stomach off, but I don't think it was breakfast - was also off the day before. Drank Pepto to get through workout.

Did 4 hill sprints after.