Distance 4.00 mi
Duration 30:00 @ 7:30 min/mi
Comments run
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Sunday, January 31, 2010
Mon January 30th - 7mi
Distance 7.00 mi
Comments brenden, stenuf, and mike anderson
lifted
no pain today
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Comments brenden, stenuf, and mike anderson
lifted
no pain today
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Thu January 26th - 13mi
Distance 13.00 mi
Duration 1:38:00 @ 7:32 min/mi
Comments pitsford/mendon HS + toby + knickerbocker and extra on cmapus
hammy is fine. arch hurt, though.
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Duration 1:38:00 @ 7:32 min/mi
Comments pitsford/mendon HS + toby + knickerbocker and extra on cmapus
hammy is fine. arch hurt, though.
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Sat January 30th - 10mi
Time of day 9:00 AM
Distance 10.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 19°F
Wind Significant
Conditions Snowing
Intensity Easy
Overall Feeling Good
Comments Zoo loop with the GRC crew. Started snowing as soon as we started, and as we finished there was already an inch of snow on the ground. There was a truck that ran into and knocked over the fire hydrant on 34th next to the store and a woman crying because her jeep went up onto the sidewalk. They just can't handle their snow down here.
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Distance 10.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 19°F
Wind Significant
Conditions Snowing
Intensity Easy
Overall Feeling Good
Comments Zoo loop with the GRC crew. Started snowing as soon as we started, and as we finished there was already an inch of snow on the ground. There was a truck that ran into and knocked over the fire hydrant on 34th next to the store and a woman crying because her jeep went up onto the sidewalk. They just can't handle their snow down here.
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Friday, January 29, 2010
Fri January 29th - 7mi
Time of day 11:45 AM
Distance 7.00 mi
Duration 50:18 @ 7:11 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 74°F
Conditions Indoors
Intensity Easy
Overall Feeling Good
Comments Treadmill at work. Got in as many miles as I could before I had to get ready for a meeting. Started off at 7:30, then dropped the pace to 6:58 (no 7:00 pace option). Felt pretty good.
Abs, pushups, and foam roller.
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Distance 7.00 mi
Duration 50:18 @ 7:11 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 74°F
Conditions Indoors
Intensity Easy
Overall Feeling Good
Comments Treadmill at work. Got in as many miles as I could before I had to get ready for a meeting. Started off at 7:30, then dropped the pace to 6:58 (no 7:00 pace option). Felt pretty good.
Abs, pushups, and foam roller.
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Thursday, January 28, 2010
Thu January 28th - 7mi
Time of day 11:30 AM
Distance 5.00 mi
Duration 29:52 @ 5:58 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Duration WU/CD 15:30 @ 7:45 min/mi
Temperature 74°F
Conditions Indoors
Intensity Moderate
Overall Feeling Good
Heart Rate Max HR: 168
Comments Tempo run on the 'mill at work. Started out at 6:00 pace, then cranked it down a little bit in the last mile. Felt pretty good, but it's always sort of warm in the gym. HR was at 168 in the last quarter mile of the tempo. 1m wu and 1m cd.
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Distance 5.00 mi
Duration 29:52 @ 5:58 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Duration WU/CD 15:30 @ 7:45 min/mi
Temperature 74°F
Conditions Indoors
Intensity Moderate
Overall Feeling Good
Heart Rate Max HR: 168
Comments Tempo run on the 'mill at work. Started out at 6:00 pace, then cranked it down a little bit in the last mile. Felt pretty good, but it's always sort of warm in the gym. HR was at 168 in the last quarter mile of the tempo. 1m wu and 1m cd.
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Wed January 27th - 6mi
Distance 6.00 mi
Comments Biked a little longer than I normally do, since I went to the grocery store to buy beer for the State of the Union, in addition to riding to work, which I normally do. I've often thought about logging my bike commute, which is 2.5 miles a day, but have decided that it's not really "exercise," so much as transportation. If I get any physical benefits from it, that's cool, but that's not the point.
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Comments Biked a little longer than I normally do, since I went to the grocery store to buy beer for the State of the Union, in addition to riding to work, which I normally do. I've often thought about logging my bike commute, which is 2.5 miles a day, but have decided that it's not really "exercise," so much as transportation. If I get any physical benefits from it, that's cool, but that's not the point.
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Tuesday, January 26, 2010
Tue January 26th - 12mi
Time of day 6:40 PM
Distance 12.00 mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
Temperature 38°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Average
Comments Pretty good run after work. Ran up Massachusetts to AU, then down to Georgetown and back along the Potomac to the Mall then back up 14th. The Potomac was really high and muddy, and was running just about as fast as I was running. Must be from the rain yesterday. Stopped at the volleyball courts for a second, then stepped up the pace a bit.
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Distance 12.00 mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
Temperature 38°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Average
Comments Pretty good run after work. Ran up Massachusetts to AU, then down to Georgetown and back along the Potomac to the Mall then back up 14th. The Potomac was really high and muddy, and was running just about as fast as I was running. Must be from the rain yesterday. Stopped at the volleyball courts for a second, then stepped up the pace a bit.
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Saturday, January 23, 2010
Sat January 23rd - 12mi
Distance 12.00 mi
Duration 1:17:47
Pace 6:28 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 40°F
Wind None
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments Good run with the GRC crew from the store. Ernst loop out the Cap Crescent past American University. Quick on the trails on the way back to Georgetown. Trails were a little muddy, but not too bad. I got pretty warm on the run because I was overdressed. Ended up being very nice weather. Post-run GRC 8k planning meeting at Dean & Deluca.
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Duration 1:17:47
Pace 6:28 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 40°F
Wind None
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments Good run with the GRC crew from the store. Ernst loop out the Cap Crescent past American University. Quick on the trails on the way back to Georgetown. Trails were a little muddy, but not too bad. I got pretty warm on the run because I was overdressed. Ended up being very nice weather. Post-run GRC 8k planning meeting at Dean & Deluca.
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Fri January 22nd - 4mi
Distance 4.00 mi
Duration 31:00
Pace 7:45 min/mi
Shoe Adrenaline Gts 9 (15)
Intensity Easy
Overall Feeling Bad
Comments Easy run to the buffalo and back. Hail/sleet/wintry mix. Felt very sluggish.
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Duration 31:00
Pace 7:45 min/mi
Shoe Adrenaline Gts 9 (15)
Intensity Easy
Overall Feeling Bad
Comments Easy run to the buffalo and back. Hail/sleet/wintry mix. Felt very sluggish.
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Wednesday, January 20, 2010
Wed January 20th - 10mi
Time of day 5:45 PM
Distance 10.00 mi
Duration 1:12:19
Pace 7:13 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 40°F
Conditions Night
Intensity Easy
Overall Feeling Average
Comments Same loop as yesterday, only a little slower. Legs felt a little better. Had jury duty today, so ran after that.
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Distance 10.00 mi
Duration 1:12:19
Pace 7:13 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 40°F
Conditions Night
Intensity Easy
Overall Feeling Average
Comments Same loop as yesterday, only a little slower. Legs felt a little better. Had jury duty today, so ran after that.
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Tue January 19th - 10mi
Time of day 7:00 PM
Distance 10.00 mi
Duration 1:10:00
Pace 7:00 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 55°F
Overall Feeling Good
Comments New loop with PMurph. Felt pretty good, but right calf muscle cramped up.
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Distance 10.00 mi
Duration 1:10:00
Pace 7:00 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 55°F
Overall Feeling Good
Comments New loop with PMurph. Felt pretty good, but right calf muscle cramped up.
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Monday, January 18, 2010
Mon January 18th - 21.04mi
Time of day 12:00 PM
Distance 21.04 mi
Duration 2:26:26
Pace 6:57 min/mi
Shoe Adrenaline Gts 9 (15)
Route Monster Loop (aka Cap Crescent Long Run)
Temperature 52°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments New long run loop out on the Capitol Crescent trail to River Road, then looping around and heading back down to the Mall, then up 14th. 21 miles total. Felt pretty good, although my right Achilles was a little tender. A little sore from the race, but not too bad. Very nice day today; I ran in a t-shirt and shorts.
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Distance 21.04 mi
Duration 2:26:26
Pace 6:57 min/mi
Shoe Adrenaline Gts 9 (15)
Route Monster Loop (aka Cap Crescent Long Run)
Temperature 52°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments New long run loop out on the Capitol Crescent trail to River Road, then looping around and heading back down to the Mall, then up 14th. 21 miles total. Felt pretty good, although my right Achilles was a little tender. A little sore from the race, but not too bad. Very nice day today; I ran in a t-shirt and shorts.
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Saturday, January 16, 2010
Sat January 16th - 14.43mi
Time of day 9:10 AM
Distance 12.43 mi
Duration 1:10:42
Pace 5:41 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Duration WU/CD 15:00
Pace WU/CD 7:30 min/mi
Temperature 35°F
Wind None
Conditions Cloudy and Dry
Intensity Hard
Overall Feeling Good
Comments Good little race to hop in. The Lusticle is in town, so I wanted to find a decent race in the ares. This was a no frills out and back on the Capitol Crescent trail. The competition was pretty good for a small race (about 150 in the 20k). Joe and I went out with the lead pack for the first 5 miles or so, then the leaders began to put a significant gap on us. At the turnaround (slightly more than 10k) I was in 5th place, about 10m behind Joe and someone in a red singlet. Almost immediately after the turnaround Joe pulled up with a knee issue. He slowed to stretch it out while I went ahead. I kept my eyes locked on the guy with the red singlet, but he was a strong dude. He had me by about 50m at the 8 mile mark and only increased that lead. Luckily just as I was losing the red singlet guy, Joe pulled up and we ran together for the last 5k. We closed sub-17 minutes. Splits:
1 - 5:36
2 - 5:36
3 - 5:36
4 - 5:42
5 - 5:40
6 - ? (10k was sub-36)
7 - ?
8 - 5:38
9 - 5:36
10 - 5:35
11 - 5:30
12 - 5:32
I negative split, which was a little surprising to me. There is a slight grade going out on the course, and a slight downhill coming back, but the emphasis is on slight. Even so, I'm in better shape than I thought. I ended up tied with Joe for 4th place. Colin Fishwick was second, and Matt Straughn was 6th or 7th.
https://www.dcroadrunners.org/sign-up/jfk20k
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Distance 12.43 mi
Duration 1:10:42
Pace 5:41 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Duration WU/CD 15:00
Pace WU/CD 7:30 min/mi
Temperature 35°F
Wind None
Conditions Cloudy and Dry
Intensity Hard
Overall Feeling Good
Comments Good little race to hop in. The Lusticle is in town, so I wanted to find a decent race in the ares. This was a no frills out and back on the Capitol Crescent trail. The competition was pretty good for a small race (about 150 in the 20k). Joe and I went out with the lead pack for the first 5 miles or so, then the leaders began to put a significant gap on us. At the turnaround (slightly more than 10k) I was in 5th place, about 10m behind Joe and someone in a red singlet. Almost immediately after the turnaround Joe pulled up with a knee issue. He slowed to stretch it out while I went ahead. I kept my eyes locked on the guy with the red singlet, but he was a strong dude. He had me by about 50m at the 8 mile mark and only increased that lead. Luckily just as I was losing the red singlet guy, Joe pulled up and we ran together for the last 5k. We closed sub-17 minutes. Splits:
1 - 5:36
2 - 5:36
3 - 5:36
4 - 5:42
5 - 5:40
6 - ? (10k was sub-36)
7 - ?
8 - 5:38
9 - 5:36
10 - 5:35
11 - 5:30
12 - 5:32
I negative split, which was a little surprising to me. There is a slight grade going out on the course, and a slight downhill coming back, but the emphasis is on slight. Even so, I'm in better shape than I thought. I ended up tied with Joe for 4th place. Colin Fishwick was second, and Matt Straughn was 6th or 7th.
https://www.dcroadrunners.org/sign-up/jfk20k
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Friday, January 15, 2010
Fri January 15th - 4mi
Time of day 6:00 PM
Distance 4.00 mi
Duration 30:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 52°F
Conditions Night
Intensity Easy
Overall Feeling Average
Comments out to the buffalo and back
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Distance 4.00 mi
Duration 30:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 52°F
Conditions Night
Intensity Easy
Overall Feeling Average
Comments out to the buffalo and back
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Thursday, January 14, 2010
Thu January 14th - 6mi
Time of day 1:00 PM
Distance 6.00 mi
Duration 39:55
Pace 6:39 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Indoors
Intensity Moderate
Overall Feeling Good
Comments Ran on the treadmill at work. Started out at 7:30 pace and cut down to 6:00 pace. Core and upper body strength work after.
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Distance 6.00 mi
Duration 39:55
Pace 6:39 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Indoors
Intensity Moderate
Overall Feeling Good
Comments Ran on the treadmill at work. Started out at 7:30 pace and cut down to 6:00 pace. Core and upper body strength work after.
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Thu January 14th - 8.5mi
Time of day 6:30 AM
Distance 8.50 mi
Duration 1:01:00
Pace 7:10 min/mi
Shoe Adrenaline Gts 9 (15)
Comments Morning run with PMurph. Ran up Connecticut to Nebraska to Wisco, then back down "Massachusettes."
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4YgEnpgSxm1t6ghj6qAwxK3BhB8PqTY1LzXbG8DQg-IEV1IculEtfYAJyEp6qZ8GNCTSV7LNXwj_By2DJECU0SUCysVc_MO5Rs9kRjc8Br94H_vfvnMAOqcHH5LczxzaH-ZGNPoiP1pA/s1600-h/coakleyscreencap.jpg
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Distance 8.50 mi
Duration 1:01:00
Pace 7:10 min/mi
Shoe Adrenaline Gts 9 (15)
Comments Morning run with PMurph. Ran up Connecticut to Nebraska to Wisco, then back down "Massachusettes."
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4YgEnpgSxm1t6ghj6qAwxK3BhB8PqTY1LzXbG8DQg-IEV1IculEtfYAJyEp6qZ8GNCTSV7LNXwj_By2DJECU0SUCysVc_MO5Rs9kRjc8Br94H_vfvnMAOqcHH5LczxzaH-ZGNPoiP1pA/s1600-h/coakleyscreencap.jpg
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Tuesday, January 12, 2010
Tue January 12th - 9mi
Time of day 6:30 AM
Distance 9.00 mi
Duration 1:00:00
Pace 6:40 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Ran in the morning (still dark) with Colin Fishwick. Sort of just made up a loop that took us from U Street to Connecticut to Woodley to Wisco then back on Q Street. Felt good.
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Distance 9.00 mi
Duration 1:00:00
Pace 6:40 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Ran in the morning (still dark) with Colin Fishwick. Sort of just made up a loop that took us from U Street to Connecticut to Woodley to Wisco then back on Q Street. Felt good.
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Mon January 11th - 8.5mi
Time of day 7:45 PM
Distance 8.50 mi
Duration 55:00
Pace 6:28 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Ran with Patrick Murphy. Good paced loop that went south through Rock Creek Park to the Potomac, then back up 14th Street. Felt good.
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Distance 8.50 mi
Duration 55:00
Pace 6:28 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Ran with Patrick Murphy. Good paced loop that went south through Rock Creek Park to the Potomac, then back up 14th Street. Felt good.
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Friday, January 8, 2010
Fri January 8th - 6mi
Time of day 12:00 PM
Distance 2.00 mi
Duration 11:09
Pace 5:34 min/mi
Shoe Adrenaline Gts 9 (15)
Distance WU/CD 4.00 mi
Duration WU/CD 27:03
Pace WU/CD 6:45 min/mi
Temperature 72°F
Conditions Indoors
Intensity Moderate
Overall Feeling Excellent
Heart Rate Max HR: 173
Comments 2x1 mile with 800m rest
5:39
5:30
Ran on the treadmill during my lunch break at work. I felt pretty good, so I decided to pick it up and get a little tempo work in. Rest in between was at 6:40 pace, as was the warmup. Cooldown was 7:30 pace or somewhere around there. Heartrate for the first mile was 169 and 173 for the second mile, according to the hand sensors on the treadmill.
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Distance 2.00 mi
Duration 11:09
Pace 5:34 min/mi
Shoe Adrenaline Gts 9 (15)
Distance WU/CD 4.00 mi
Duration WU/CD 27:03
Pace WU/CD 6:45 min/mi
Temperature 72°F
Conditions Indoors
Intensity Moderate
Overall Feeling Excellent
Heart Rate Max HR: 173
Comments 2x1 mile with 800m rest
5:39
5:30
Ran on the treadmill during my lunch break at work. I felt pretty good, so I decided to pick it up and get a little tempo work in. Rest in between was at 6:40 pace, as was the warmup. Cooldown was 7:30 pace or somewhere around there. Heartrate for the first mile was 169 and 173 for the second mile, according to the hand sensors on the treadmill.
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Thursday, January 7, 2010
Thu January 7th - 6mi
Time of day 5:30 PM
Distance 6.00 mi
Duration 43:13
Pace 7:12 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 35°F
Wind None
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Out to Wisco and back. Easy for most of the run, but I raced a bike for the last mile or so, which dropped down the overall pace.
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Distance 6.00 mi
Duration 43:13
Pace 7:12 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 35°F
Wind None
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Out to Wisco and back. Easy for most of the run, but I raced a bike for the last mile or so, which dropped down the overall pace.
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Wednesday, January 6, 2010
Wed January 6th - 9mi
Time of day 6:30 AM
Distance 9.00 mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 30°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Short morning loop with PMurph. Not quite as cold or windy as it has been recently.
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Distance 9.00 mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 30°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Short morning loop with PMurph. Not quite as cold or windy as it has been recently.
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Sat January 2nd - 0.5mi
Distance 0.50 mi
Temperature 20°F
Wind Strong
Intensity Easy
Overall Feeling Excellent
Comments Raced to the bar to get there before 10pm ($10 cover after 10pm).
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Temperature 20°F
Wind Strong
Intensity Easy
Overall Feeling Excellent
Comments Raced to the bar to get there before 10pm ($10 cover after 10pm).
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