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Date: July 20th, 2008
Time: 6:00am
Temp: 29C
Humidity: 34%
Weather: Overcast
Nevada Weather Service: Thunderstorm and Flash Flood warnings
Crew support member: 大人
Supplement: water and Powerade (with no calories)
Distance: 13 miles (~ 21.5km)
Route: neighbourhood streets
Shoes: Asics GT 2120 (forgot to try my NB 903 )
An uneventful morning run. It was overcast and no sun. Brought my camera and shot some pictures along the route. My 大人 volunteered to be my support crew, so I didn't have to hide my bottles along the route. A little faster pace than I wanted to. My pf (*plantar fasciitis 根膜炎) tried to attack me at around mile 10, so I stopped and stretched and stretched. Finished the run in 2 hours 7 minutes with a 9.51 min. per mile pace. What was I doing ~ too fast for a training run! I need to slow my pace down to avoid future injury. Home before 8:15am, showered, took a couple of pain pills, iced and stretched my left heel more. Then we both went out for morning tea in Chinatown!
Pace = 9:08, 9:30, 9:56, 9:23, 9:45, 9:51, 9:22, 10:52, 9:11, 11.22*, 10:00, 9:55, 10:05
Average HR= 158, Max. HR=167
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