Run: Long Previous Next

5/9/2021

6:40 AM

21.4 mi

2:51:48

8:01 mi

Health

107.7 lb
156 bpm
175 bpm
7311

Weather

48 F
  • Splits
  • Graphs

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Notes

Starting temp 47, DP 45; ending temp 55, DP 46. Wind from south at 7 MPH.

From Fletchers, ran the Mount Vernon/14th St bridge loop then ran up to MM 3.5 on the Capital Crescent and back.

First 7 miles averaged 9:05 pace, next 7 averaged 7:46 pace; last 7 averaged 7:07 pace. Legs conked out for the MP section. I think the SL20s are not a good long run shoe.

Breathing was good - Advair 250/50 and Qvar

Breakfast was rice, hemp powder, birthday cake, smores, and salted Caramel GUs. Sat well. Took a Chai Latte GU at M 6 and half an expresso GU around mile 13.

L/R balance was 47.3/52.7. Wore ankle braces.

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