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5:45 AM

13.9 mi


8:04 mi


105.3 lb
148 bpm
179 bpm


58 F
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Temp 58, DP 57, wind of 6 mph from north, pollen of 4.2 (but seemed stronger).

Did an 8K tempo on the track, working with or trailing Chris Carney. Ran 32:02, splitting as 6:28/6:24/6:29/6:25/6:16.

Held a comfortable steady pace for most pace, just eased off a bit too much in the middle to get some space between Chris and myself. This felt very comfortable and controlled - could have stretched it out to 10K.

Did 4 hill sprints after near Golds Ballston

Breakfast was rice, hemp powder, and smores and salted caramel GUs - sat well.

Breathing was Advair 250/50, Qvar, and 2 puffs of rescue pre-workout. Breathing slightly tight before rescue and fine after.