Notes
Temp 61, DP 60. A bit sticky.
Planned a 5 mile tempo on the Cap Crescent, but ended up doing 2x~3 miles instead, with an impromptu emergency portapottie break between the two. (really should have hit the portapottie before the start, but oh well)
First 3 was from start of Cap Crescent to end of fence line before the bridge over the canal, and then back to Fletchers (where I had to stop). Second 3 just reversed the route of the first.
6:33 pace for first 3 (uphill), 6:26 for second 3 (downhill). Average 6:30 pace for the total, which was a bit less than 6 miles. Felt very perky during cool-down jog.
Followed with injury prevention work, including squats (3x8 at 125, 145, 165) and single leg deadlifts (4x5 at 30).