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DC LONG RUN

October 2, 2010 (Morning)

Exercise Type: Run

Weather: 59 degree, felt amazing

Comments:
took the metro to some school, where they have a 3.1 mile corse, started with a 2.375 mile warm up in the track the, my cusen took me to the trail, it was sick mostly on grass with steep hills every once in a while probably 4 but there was no flat parts, so basicly it was all on a hill we went through the bushes and a bridge , the time flew by , the 3.1 trail ended back on the track, were i did 3 miles at faster pace and finished it off with a 2 lap cooldown

Distance Duration Pace Interval Type Shoes
8.97 Miles 1:12:36
2.37 Miles 18:38 7:51 / Mile Warmup nike zoom
3.1 Miles 26:01 8:23 / Mile Cruise nike zoom
1.0 Miles 7:40 7:40 / Mile   nike zoom
1.0 Miles 7:24 7:24 / Mile   nike zoom
1.0 Miles 6:58 6:58 / Mile   nike zoom
0.5 Miles 5:55 11:50 / Mile Cooldown nike zoom