Time of day 10:30 PM
Distance 10.00 mi
Duration 1:15:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 59°F
Conditions Light Rain
Intensity Easy
Overall Feeling Bad
Comments Easy Georgetown loop in the rain after the Syracuse game. Ran in to PMurph doing his own pouting run. Stomach hurt, probably from all the beer and nachos I had at the bar.
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Friday, March 26, 2010
Wednesday, March 24, 2010
Wed March 24th - 5mi
Time of day 1:00 PM
Distance 3.00 mi
Duration 17:25 @ 5:48 min/mi
Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Temperature 74°F
Wind None
Conditions Indoors
Intensity Moderate
Overall Feeling Good
Comments Easy tempo. Took a break at work, but didn't have much time to run. Mile warmup, 3 mile tempo (6:00, 6:00, 5:25), mile cooldown. Felt good, wish I had had more time to do a longer tempo. I'll get a good workout in on Friday or Saturday. Maybe some 1ks.
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Distance 3.00 mi
Duration 17:25 @ 5:48 min/mi
Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Temperature 74°F
Wind None
Conditions Indoors
Intensity Moderate
Overall Feeling Good
Comments Easy tempo. Took a break at work, but didn't have much time to run. Mile warmup, 3 mile tempo (6:00, 6:00, 5:25), mile cooldown. Felt good, wish I had had more time to do a longer tempo. I'll get a good workout in on Friday or Saturday. Maybe some 1ks.
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Monday, March 22, 2010
Mon March 22nd - 9mi
Time of day 7:00 PM
Distance 3.25 mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 5.75 mi
Temperature 63°F
Wind Light
Conditions Night
Intensity Hard
Overall Feeling Good
Comments Fartlek 400s. Ran 13 x ~400m with ~200m jog recovery. No watch, so I just ran for what felt like 500 meters, and assumed it was about 400 meters. Hilly loop, so the reps went like this:
1 - flat
2 - uphill
3 - uphill
4 - uphill
5 - downhill
6 - uphill
7 - flat then downhill
8 - downhill
9 - uphill
10 - flat then downhill
11 - downhill
12 - downhill
13 - flat
The last one I went balls out, but most of these got me breathing hard. I was probably running somewhere between 2k-3k race pace on average.
Nighttime, but it was really humid because it rained earlier today.
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Distance 3.25 mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 5.75 mi
Temperature 63°F
Wind Light
Conditions Night
Intensity Hard
Overall Feeling Good
Comments Fartlek 400s. Ran 13 x ~400m with ~200m jog recovery. No watch, so I just ran for what felt like 500 meters, and assumed it was about 400 meters. Hilly loop, so the reps went like this:
1 - flat
2 - uphill
3 - uphill
4 - uphill
5 - downhill
6 - uphill
7 - flat then downhill
8 - downhill
9 - uphill
10 - flat then downhill
11 - downhill
12 - downhill
13 - flat
The last one I went balls out, but most of these got me breathing hard. I was probably running somewhere between 2k-3k race pace on average.
Nighttime, but it was really humid because it rained earlier today.
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Sunday, March 21, 2010
Sun March 21st - 10mi
Time of day 4:00 PM
Distance 10.00 mi
Duration 1:13:31 @ 7:21 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 75°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Ran through Rock Creek Park after the SU-Gonzaga game. Great day to be outside. Trails were actually sort of busy, and I ran in to a few horses. It's too bad that there have to be domesticated horses that just get to walk around, when I'm sure they would rather be running across Wyoming, just hanging out with their horse buddies.
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Distance 10.00 mi
Duration 1:13:31 @ 7:21 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 75°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Ran through Rock Creek Park after the SU-Gonzaga game. Great day to be outside. Trails were actually sort of busy, and I ran in to a few horses. It's too bad that there have to be domesticated horses that just get to walk around, when I'm sure they would rather be running across Wyoming, just hanging out with their horse buddies.
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Sat March 20th - 12mi
Time of day 7:30 AM
Distance 12.00 mi
Duration 1:28:42 @ 7:23 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 60°F
Wind Light
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments Ran the National Marathon from miles 15-23 with Dan, who was running the full marathon, and PMurph, who I met up with in the morning to watch Dirk and Chicken Tender run through for the half. PMurph and I rode out bikes down to Eastern Market, and ran the course from there. After finishing up, PMurph and I ran around the Capitol where there were a few racist Tea Baggers hanging out ( http://tinyurl.com/ygflhv6 ).
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Distance 12.00 mi
Duration 1:28:42 @ 7:23 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 60°F
Wind Light
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments Ran the National Marathon from miles 15-23 with Dan, who was running the full marathon, and PMurph, who I met up with in the morning to watch Dirk and Chicken Tender run through for the half. PMurph and I rode out bikes down to Eastern Market, and ran the course from there. After finishing up, PMurph and I ran around the Capitol where there were a few racist Tea Baggers hanging out ( http://tinyurl.com/ygflhv6 ).
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Thu March 18th - 6mi
Distance 6.00 mi
Shoe Adrenaline Gts 9 (15)
Route Van Ness Loop
Comments Van Ness loop after work.
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Shoe Adrenaline Gts 9 (15)
Route Van Ness Loop
Comments Van Ness loop after work.
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Fri March 19th - 4mi
Distance 4.00 mi
Shoe Adrenaline Gts 9 (15)
Comments Buffalo out and back after work before the Syracuse game.
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Shoe Adrenaline Gts 9 (15)
Comments Buffalo out and back after work before the Syracuse game.
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Monday, March 15, 2010
Mon March 15th - 12mi
Time of day 7:30 PM
Distance 12.00 mi
Duration 1:23:11 @ 6:55 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 50°F
Wind None
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Ran the first part of the Georgetown loop, then ran up Wisco to Military Road, over to Connecticut, and back home through Adams Morgan. Felt good and quick. We'll see if the delayed onset soreness kicks in tomorrow.
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Distance 12.00 mi
Duration 1:23:11 @ 6:55 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 50°F
Wind None
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Ran the first part of the Georgetown loop, then ran up Wisco to Military Road, over to Connecticut, and back home through Adams Morgan. Felt good and quick. We'll see if the delayed onset soreness kicks in tomorrow.
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Sunday, March 14, 2010
Sun March 14th - 9.11mi
Time of day 1:15 PM
Distance 3.11 mi
Duration 15:52 @ 5:06 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 6.00 mi
Temperature 51°F
Wind Light
Conditions Cloudy and Humid
Intensity Very Hard
Overall Feeling Average
Comments Pretty good race today. Went into it knowing I would break 16, but I wasn't sure by how much. I have some work to do before the showdown in Rochester on April 10. The race was in Baltimore, and I went up with Charlotte and met PMurph, Jake, and Christiam there. Jake ended up running a PR in 14:48, which was good for 2nd, PMurph came in 4th running a 15:32, and I came in 6th, running a 15:52.
My first mile was really fast (4:46), then I sort of struggled in the second mile (5:22), but pulled it together at the end (~5:07). I had forgotten how fast a 5k feels. The next four weeks will see me doing a few 1k repeats and some 400s.
Weather was overcast, but thankfully not raining. It was warmish and humid.
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Sun March 14th - 9.11mi
Distance 3.11 mi
Duration 15:52 @ 5:06 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 6.00 mi
Temperature 51°F
Wind Light
Conditions Cloudy and Humid
Intensity Very Hard
Overall Feeling Average
Comments Pretty good race today. Went into it knowing I would break 16, but I wasn't sure by how much. I have some work to do before the showdown in Rochester on April 10. The race was in Baltimore, and I went up with Charlotte and met PMurph, Jake, and Christiam there. Jake ended up running a PR in 14:48, which was good for 2nd, PMurph came in 4th running a 15:32, and I came in 6th, running a 15:52.
My first mile was really fast (4:46), then I sort of struggled in the second mile (5:22), but pulled it together at the end (~5:07). I had forgotten how fast a 5k feels. The next four weeks will see me doing a few 1k repeats and some 400s.
Weather was overcast, but thankfully not raining. It was warmish and humid.
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Duration 15:52 @ 5:06 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 6.00 mi
Temperature 51°F
Wind Light
Conditions Cloudy and Humid
Intensity Very Hard
Overall Feeling Average
Comments Pretty good race today. Went into it knowing I would break 16, but I wasn't sure by how much. I have some work to do before the showdown in Rochester on April 10. The race was in Baltimore, and I went up with Charlotte and met PMurph, Jake, and Christiam there. Jake ended up running a PR in 14:48, which was good for 2nd, PMurph came in 4th running a 15:32, and I came in 6th, running a 15:52.
My first mile was really fast (4:46), then I sort of struggled in the second mile (5:22), but pulled it together at the end (~5:07). I had forgotten how fast a 5k feels. The next four weeks will see me doing a few 1k repeats and some 400s.
Weather was overcast, but thankfully not raining. It was warmish and humid.
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Saturday, March 13, 2010
Sat March 13th - 9mi
Time of day 9:00 AM
Distance 9.00 mi
Duration 1:07:00 @ 7:26 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 55°F
Wind None
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Easy run with the GRC crew. Met a few new runners today, including the famous Chicken Tender Runner. We went out to the Capitol, then back along the Potomac. A few of us added on a little extra on the canal. I did a couple of easy strides on my way back to my car. Rain was coming down hard before the run, but luckily we ran in a good window where it was just drizzling.
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Distance 9.00 mi
Duration 1:07:00 @ 7:26 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 55°F
Wind None
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Easy run with the GRC crew. Met a few new runners today, including the famous Chicken Tender Runner. We went out to the Capitol, then back along the Potomac. A few of us added on a little extra on the canal. I did a couple of easy strides on my way back to my car. Rain was coming down hard before the run, but luckily we ran in a good window where it was just drizzling.
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Fri March 12th - 4mi
Time of day 6:30 PM
Distance 4.00 mi
Duration 30:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 55°F
Wind Significant
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Out to the Buffalo and back. Drizzly. Did a few longer, uphill striders in the last mile.
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Distance 4.00 mi
Duration 30:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 55°F
Wind Significant
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Out to the Buffalo and back. Drizzly. Did a few longer, uphill striders in the last mile.
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Thursday, March 11, 2010
Thu March 11th - 10mi
Time of day 9:20 PM
Distance 10.00 mi
Duration 1:10:00 @ 7:00 min/mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 58°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Excellent
Comments Quick run after the WCEE Women of the Year Gala. Former FERC Commissioner Suedeen Kelly was one of the recipients, and she also happens to be a fellow Rochester grad. I talked to her after the ceremony for a little bit and gave her my card. It's cool how both she and Secretary Chu have these high-level roles in energy in DC and were Rochester undergrads.
The run was great, despite having just finished dinner and a few glasses of wine. It's still nice and warm out, so I ran in shorts.
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Distance 10.00 mi
Duration 1:10:00 @ 7:00 min/mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 58°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Excellent
Comments Quick run after the WCEE Women of the Year Gala. Former FERC Commissioner Suedeen Kelly was one of the recipients, and she also happens to be a fellow Rochester grad. I talked to her after the ceremony for a little bit and gave her my card. It's cool how both she and Secretary Chu have these high-level roles in energy in DC and were Rochester undergrads.
The run was great, despite having just finished dinner and a few glasses of wine. It's still nice and warm out, so I ran in shorts.
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Wednesday, March 10, 2010
Wed March 10th - 6mi
Time of day 11:40 AM
Distance 3.00 mi
Duration 18:00 @ 6:00 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 3.00 mi
Duration WU/CD 23:00 @ 7:40 min/mi
Temperature 74°F
Conditions Indoors
Intensity Moderate
Overall Feeling Average
Comments Good, easy tempo on the treadmill. Felt dehydrated. Feeling cautiously optimistic about the race on Sunday.
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Distance 3.00 mi
Duration 18:00 @ 6:00 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 3.00 mi
Duration WU/CD 23:00 @ 7:40 min/mi
Temperature 74°F
Conditions Indoors
Intensity Moderate
Overall Feeling Average
Comments Good, easy tempo on the treadmill. Felt dehydrated. Feeling cautiously optimistic about the race on Sunday.
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Tuesday, March 9, 2010
Tue March 9th - 10mi
Time of day 5:30 PM
Distance 10.00 mi
Duration 1:11:28 @ 7:08 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 64°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments good run on trails in rock creek park. warm and sunny today.
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Distance 10.00 mi
Duration 1:11:28 @ 7:08 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 64°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments good run on trails in rock creek park. warm and sunny today.
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Sunday, March 7, 2010
Sun March 7th - 11mi
Distance 3.00 mi
Shoe Adrenaline Gts 9 (15)
Route Tilden Hill Reps
Distance WU/CD 8.00 mi
Temperature 60°F
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments 6x700m hill reps
The times seemed a little fast for a full half mile, so I think it might be a little short. Felt pretty good. Nice and warm out.
2:31
2:24
2:25
2:25
2:22
2:12
Ran on the trails in RCP for wu/cd.
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Shoe Adrenaline Gts 9 (15)
Route Tilden Hill Reps
Distance WU/CD 8.00 mi
Temperature 60°F
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments 6x700m hill reps
The times seemed a little fast for a full half mile, so I think it might be a little short. Felt pretty good. Nice and warm out.
2:31
2:24
2:25
2:25
2:22
2:12
Ran on the trails in RCP for wu/cd.
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Sat March 6th - 4mi
Distance 4.00 mi
Shoe Adrenaline Gts 9 (15)
Comments very easy 4 out around dupont and back
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Shoe Adrenaline Gts 9 (15)
Comments very easy 4 out around dupont and back
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Friday, March 5, 2010
Fri March 5th - 6mi
Distance 6.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 37°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Might have been more than six, but I didn't have a watch on the run. I'll have to check PMurph's log to see what he records it as. Good morning run, and it was nice to wake up and run in daylight. Pretty soon we'll get some sunshine after work, too.
Felt a little stiff. Left Achilles tendon was slightly sore towards the end of the run.
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Shoe Adrenaline Gts 9 (15)
Temperature 37°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Might have been more than six, but I didn't have a watch on the run. I'll have to check PMurph's log to see what he records it as. Good morning run, and it was nice to wake up and run in daylight. Pretty soon we'll get some sunshine after work, too.
Felt a little stiff. Left Achilles tendon was slightly sore towards the end of the run.
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Thursday, March 4, 2010
Thu March 4th - 10mi
Time of day 6:20 PM
Distance 10.00 mi
Duration 1:14:00 @ 7:24 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 45°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Good run with PMurph.
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Distance 10.00 mi
Duration 1:14:00 @ 7:24 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 45°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Good run with PMurph.
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Wed March 3rd - 6mi
Time of day 12:15 PM
Distance 4.00 mi
Duration 21:51 @ 5:27 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Temperature 74°F
Intensity Hard
Overall Feeling Good
Comments Tempo run. This is a good base point for a 4 mile tempo going into spring training. Felt ok, not great, but pushed through it. 5:30 pace for most of the run, but I pushed it down to 5:15 gradually over the last mile. Quick warmup and cooldown because I had to get back to work.
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Distance 4.00 mi
Duration 21:51 @ 5:27 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Temperature 74°F
Intensity Hard
Overall Feeling Good
Comments Tempo run. This is a good base point for a 4 mile tempo going into spring training. Felt ok, not great, but pushed through it. 5:30 pace for most of the run, but I pushed it down to 5:15 gradually over the last mile. Quick warmup and cooldown because I had to get back to work.
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Tuesday, March 2, 2010
Tue March 2nd - 6mi
Time of day 8:00 PM
Distance 6.00 mi
Duration 46:00 @ 7:40 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 37°F
Wind Light
Conditions Showers
Intensity Easy
Overall Feeling Good
Comments Easy run up to Wisco and around the neighborhoods in Georgetown. Ran pretty slowly for the most part, but I picked it up on the way home. I ate a Chipotle burrito around 7pm, but experienced no negative side effects. Kind of cold and drizzly out. We might get some snow, but I think it's too warm.
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Distance 6.00 mi
Duration 46:00 @ 7:40 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 37°F
Wind Light
Conditions Showers
Intensity Easy
Overall Feeling Good
Comments Easy run up to Wisco and around the neighborhoods in Georgetown. Ran pretty slowly for the most part, but I picked it up on the way home. I ate a Chipotle burrito around 7pm, but experienced no negative side effects. Kind of cold and drizzly out. We might get some snow, but I think it's too warm.
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Mon March 1st - 10mi
Time of day 7:00 PM
Distance 10.00 mi
Duration 1:12:00 @ 7:12 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 40°F
Conditions Night
Intensity Easy
Overall Feeling Excellent
Comments New route with PMurph. Ran the Nebraska loop, but ran up to Military Road instead of turning at Nebraska. Took us up to Friendship Heights, then ran back along Wisco. Felt much better today. Should have this cold or whatever it is kicked by tomorrow.
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Distance 10.00 mi
Duration 1:12:00 @ 7:12 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 40°F
Conditions Night
Intensity Easy
Overall Feeling Excellent
Comments New route with PMurph. Ran the Nebraska loop, but ran up to Military Road instead of turning at Nebraska. Took us up to Friendship Heights, then ran back along Wisco. Felt much better today. Should have this cold or whatever it is kicked by tomorrow.
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