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8:05 AM

16.5 mi


7:40 mi


109 lb
155 bpm
173 bpm


42 F
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Great weather - Starting temp/DP 42, ending temp/DP 47. A bit of wind.

Ran 16 progressive, split as first 5 at 8:30 pace, next 5 at 7:39, next 6 at 6:57, then .5 mile cooldown at 8:32 pace. Ran and chatted with Jamey B. for first 4, then soloed the rest - looped to Washington Monument and then did a loop of Haines Point.

Felt really good (prednisone). My breathing felt good for this one, so I'll taper off the pred now. Breating was rescue, plus Advair 250/50 plus two puffs of Qvar. Plus Pred.

Breakfast was rice, hemp powder, vanilla and strawberry banana GUs, and chocolate stroopwafel. No gels during run (dropped my Lemon gel in the toilet on Haines Point - seriously?)