Notes
Starting temp 45, DP 42, ended at temp 56, DP 42. A bit breezy, with the direction of the wind shifting.
Did the 4-3-2-1 workout from Fletchers. Since my knee had been a bit achy yesterday afternoon, I stuck to the Capital Crescent, mostly between miles 8 and 10, so I could bail if I needed to (never felt knee once, though, so yay). Warmed up by jogging Fletchers to 34th and Water, and then back to MM 10.
4 miles in 27:52 (7:03, 6:56, 6:56, 6:57) - MM 10-8 and back to 10, (jog to MM 9 in 8:09) (did have to pause briefly to tie shoe that came undone)
3 miles in 20:42 (6:56, 6:54, 6:52) - MM 9-8 and back to 10 (jog to 33rd st and back to 10 in 8:37)
2 miles in 13:45 (6:56, 6:49) - MM 10-8 (jog to MM 9 in 8:33)
1 mile in 6:40 - MM 9-10
Cooldown was back on towpath to Fletchers, because I was sick of the Capital Crescent.
Took one gel after the 3 mile pick-up; carried water bottle and drank throughout. One puff Foradil in the morning; didn't need to use the inhaler, though I carried it. HRM being glitchy at times, due to inhaler contacting it.