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Finally a workout

September 6, 2014 (Morning)

Exercise Type: Run

Weather: hot, very humid and unpleasant, 80s

Comments:
Convinced myself to do a workout, and pleased that I actually stayed fairly disciplined throughout and got myself to work. Ran out Dorsett, left onto the Crescent to River, 180 degree turn and took Crescent to Ourisman Honda. Then reversed the loop exactly.
Paused for leg swings along Dorsett after 7 minute warm-up. Then ran 3:00 at what felt like 6:00 mile pace up and over the Dorset hill, finishing just across Little Falls. Cooled down to River Road Mile marker (2:18). Ran the next half mile up towards the pool at 3:01. Looped for 1:42. Ran up towards Bethesda for a 2:52 half mile. Looped and sipped water for 1:41. Ran back downhill past the pool for a 2:53 half mile. Looped for 1:45. Then another half mile at 2:50 to the River Rd mile marker. Recovered for2:29 until Dorsett and Little Falls. Then ran 3:02 back over the Dorestt hill and down the other side to where I'd started the intervals. Then a slow and exhausted 7 min back to the house (pausing in Aidan's park to put my head in the fountains... Did avoid Aidan's corner.) All in all, this was 6x800m with the first and last having up and down hills. Very wiped out by the end, some of which was surely due to the heat. Satisfied. Taking into account the slope of the trail, I think most of these were done at 6:00 mile pace except the third on which I did decidedly push myself more. I also played an hour of Tennis with David in the mid afternoon (Still hot!) and beat him 7-5. PS. Caught first leaf of the season on warm-up.