Activity	Stats
Running -	17 miles 00:00:00

Drove to a parking lot next to DCA, and adjacent to the Mt. Vernon trail.

4 mile warm up
Fartlek: 1,2,3,4,5,5,4,3,2,1 (equal rest to previous ON)
4 mile cool down

1st 3 min ON was 3:45 since I got slowed up behind some people on the Key Bridge. Then, the 2nd 5 min ON was accidentally 5:30. Oh well, ha. Probably closer to threshold pace today? Tried to keep the OFFs at a good clip. Stuck to the Mt. Vernon trail, then the C&O cow path once crossing the Key Bridge into Georgetown. Also did a loop around Teddy Roosevelt Island during the warm up/beginning of the fartlek. 4 miles cool down was SLOW and dark. Couldn't wait for the cool down to end, ha. Glad I drove out here for the workout though. Might park in the same spot and run down near the National Mall and monuments tomorrow. Warm today (80s), and supposed to be HOT (90s) tomorrow. Solid effort today.

(Nike Waffle Rival XC flats)

Activity	Stats
Running - Regular run	1 miles 00:00:00

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Activity	Stats
Running - Aerobic Benkelman country roads 4:40pm Weather: 50s	8 miles 00:55:40 (6:57 min/mile)	Shoe: Asics Lyteracer 0 miles on shoe Height: 6 ft

Activity	Stats
Running - Aerobic Home 6:20am Weather: 73 degrees	5 miles 00:00:00	Shoe: Nike Pegasus 34 0 miles on shoe Height: 6' 3 Weight: 177

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 58 degrees ne 13 cloudy light rain	5.1 miles 00:00:00	Shoe: ASICS GT2000 5 Grey 4 0 miles on shoe Height: 6.0

Activity	Stats
Running - Aerobic treadmill 4:30am	4 miles 00:00:00	Shoe: Kinvara9 Purple 0 miles on shoe