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6:17 AM

14 mi


7:56 mi


106.3 lb
149 bpm
173 bpm


45 F
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Temp 45, DP 36; wind of 9 MPH from North.

Parked at Iwo Jima and ran over to Hains Point, where I did 3x2 miles in 12:50 (6:28/6:22), 12:37 (6:18/6:19), and 12:35 (6:17/6:18).

A bit sluggish at first - much of which was because visibility was lousy in the dark. Legs also a bit tired from the 12 miles the day before. Was faster and smoother (and easier to see) as the workout progressed. Felt good - could have added another 2 mile set, but I was running out of time and it's also better to do too few intervals than too many, Ran the intervals completely off of feel - aiming for about 10 mile race pace feel or slightly faster, so was nice to see that I was hitting the right pace.

Breakfast was rice, hemp powder, tri-berry and smores gus, and coconut stroopwafel - sat well.

Breathing was Advair 250/50, Qvar, and a puff of the inhaler to be careful (felt like some of the construction dust on the memorial bridge made me a bit raspy.