Run: Interval Previous Next


5:45 AM

12.2 mi


8:19 mi


106 lb
151 bpm
177 bpm


50 F
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Temp and DP 50, no wind. Moderate rain for warm-up that eased off during the workout.

Did 1600, 4x800 at a relaxed effort, splitting 6:08, 2:57, 2:56, 2:56, 2:52. Recoveries of 5:03 after the 1600, and 2:29, 2:28, 2:34 between the 800s. Worked with a big group, including David K, David M, Barrett, Lindsay, Rihana, Matteo, Dave Lett, and new woman whose name I can't remember.

This was a pleasant surprise - my plan was to keep these restrained and just fall off the back of the pack, so I was surprised when my restrained effort kept me right in the group. This workout didn't feel hard at all.

Breathing was Advair 250/50, Qvar, and one puff of rescue before workout to be safe. Breathing good.

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

Wore shorts, hat, and thin longsleeve for workout. Wore rain coat for warm-up. Was a real struggle to change clothes during workout.