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11/20/2011

8:00 AM

18.1 mi

2:17:48

7:37 mi

Health

116 lb
158 bpm
6648

Weather

55 F
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Notes

Started at 52 degrees, ended at 57. Nice long run - did first 11 with Jessica, Aaron, and Jon, final 7 by myself. Ran out from Fletchers on towpath to Pierce Mill, then back down Rock Creek (parted ways with others at Georgetown). Continued on to MLK memorial, then did the "Lincoln loop" before back up Rock Creek to the towpath.

8:29 pace for first 3.5 miles, 7:53 for next 3.5, 7:35 for next four, 7:14 for next five, then final two at 6:46 and 6:25. Overall was 18 miles at 7:37 pace

Felt good - pleasantly tired at end. Lungs still a bit sore from Friday's tempo - that'll teach me to forget my inhaler.

Followed with squats (3x8 at 105, 125, 135) and good mornings (2x10 at 85)

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