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4/14/2013

8:00 AM

14.2 mi

1:49:55

7:46 mi

Health

115 lb
155 bpm
5156

Weather

44 F
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Notes

Start at temp 44, DP 41, end at temp 57, DP 41. Started at Carderock, ran out with group that ended up dwindling to Jessica M and Robin (who turned at 6 miles out) then back. Felt a bit crappy - pollen definitely getting to me. Really nice day, though.

Split as first 2.5 at 8:56, next 4 at 8:05, next 3 at 7:33, last 4.5 at 7:00 pace (plus jog back to car). Overall pace 7:46. Definitely out of shape - 7:00 feels like 6:50 used to. But, that's totally to be expected.

Took one gel around 7 miles, also used a handheld water bottle. Left hammy a bit tight at times.

Followed up with injury prevention work at gym, including squats (4x6 at 115, 145, 165, 175) and single leg deadlifts (4x5 at 30).

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