Marcy: gym in the morning - 40 min cardio/ 10 min lifting
Bob: This was my longest run ever today - ran from the house, down Delridge Way, along Alki, beach drive, through lincoln park, past Coleman pool, past south playground, and met Marcy and Sadie at the northern playground. Perfect temp between 50 and 55 degrees. A strong headwind along alki. Looks like the best spot to windsurf on a sw - s wind would be the sw corner of alki. Dont know why I went to Loman park in the past when I could have driven 5 more minutes to here?
15.2 miles in 2h17:24, 9:03 min/ mile average. Average HR was 153 bpm. I didnt really run by HR, just tried to stay around 9 min miles so I wouldnt be running all day. HR seemed to be about 150~155 for most of the run. Seemed really comfortable. Chirunning focuses: with 2 hrs I think I went through them all. Mainly to relax lower legs and ankles.
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