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  1. Didn't run much this past week but did do a lot of walking in Philadelphia and Washington, D.C., plus hiking and rafting in West Virginia.

  2. RUN
    good MC XC Course 3.1 mi 00:25 08:02 pace

    Sunny, 84* & slightly humid: Fastest run on a grass course in awhile. All the walking and hiking of the last week must've paid off.

  3. RUN
    The Mall in Washington, D.C. ... 4.2 mi 00:36 08:30 pace

    Got off the Metro at the Smithsonian stop, ran past the Washington Monument, the World War II Memorial, up & down the steps of the Lincoln Memorial, all the way down to the Capital reflective p... read more

  4. RUN
    alright MC XC Course 2.5 mi 00:21 08:26 pace

    Cut this a little short because I just wasn't feeling it.

  5. VELO
    good To MC & Back 4.9 mi

    Biked to the school to do my run, then the same course in reverse.

  6. VELO
    good Afternoon MC Country Block 6.63 mi

    Decided my run wasn't enough... especially for how much I wanted to eat at the cookout.

  7. RUN
    alright A-town 5k Course 3.1 mi 00:26 08:24 pace

    Hot & humid: Ran this after watching my sons finish the race.

  8. VELO
    good All Around P-town 7.91 mi

    Day off from running but got a nice spin in.

  9. RUN
    alright SportsPlex Course 4.2 mi 00:35 08:24 pace

    Sunny, 81* & humid: Did 5k course in 26:06 (8:25), then did the last 1.1 miles in 9:12 (8:21).

  10. RUN
    alright Around P-town 3.3 mi 00:27 08:13 pace

    Mostly sunny, 90* & S wind (which felt great) - An enjoyable run but the shade was extra special

  11. RUN
    alright Tree St. Out & Back + Frankli... 3.67 mi 00:31 08:23 pace

    Sunny, 84-85* & nice SSW breeze: It was a little warm but the heat was glorious

  12. walk
    good MC Track 0.75 mi

    Walked this after my run

  13. RUN
    alright MC XC Course 3.7 mi

    Sunny, 89* & S breeze: Did .5 warmup, then ran 3.2 miles in 26:46 (8:21). Also did some jump rope.

  14. VELO
    good MC Country Block 5.98 mi

    Biked to MC to run, then biked on around the country block afterward.

  15. VELO
    good MC Block 6.15 mi

    My youngest son & I biked together after my run.

  16. RUN
    good Tree Street Out & Back 2.88 mi 00:23 08:03 pace

    My youngest son biked with me.

  17. RUN
    good P-town Short Loop 4.11 mi

    Did .59 mile warmup, then ran 3.52 miles in 28:34 (8:06)

  18. RUN
    good MC XC Course + 4.6 mi

    Did .5 mile warmup, ran the 5k course in 25:35 (8:15), then did the first mile again in 8:12.

  19. walk
    good MC Track 0.5 mi

    Part of my cool down