Starting temp/DP 71; ending temp/DP 72; wind of 5 MPH from east; pollen of 8.2
Did the 4-3-2-1 from Fletchers, doing 2 loops of Hains Point. Split it as:
4 miles in 27:37 (7:01/6:58/6:49/6:49; average 6:54)
3 miles in 20:12 (6:46/6:44/6:42; average 6:44)
2 miles in 13:27 (6:40/6:47; average 6:44)
1 mile in 6:45
Felt controlled and steady. First part of the 4 was a bit slow - I think that was part warming up and part dealing with traffic and some turns on the route (my Garmin seems to short change me with the turns near the construction areas). Also seemed like there was a headwind on that part going out.
Heart rate got high near the end, but I think that was just cardiac drift from dehydration.
Breakfast was rice, hemp powder, Maurten and Lemonade GUs, and berry stroopwafel.
Breathing was good - Advair 250/50 and Qvar.
Took a Chai Latte Rocktane after the 4 mile.