I woke up at 3:45 hoping to get back in plenty of time to help my wife and daughter and grandson get out in time for the ferry and trip to Maine. I decided to do the warm-up, cool-down with 9 x .3 mile hill sprints on upper Raynor Road. Here are the final stats for the above workout—- 7.35 miles in 1:31:34 for a 12:27 minute per mile pace with an elevation gain of 344 feet with an average heartrate of 131 bpm at a temp of 31 degrees at a dry 46 percent humidity. My workout was all walking except for the 9 hill sprints with the warm-ups and recoveries all walking. Home in plenty of time. Good to be back at work after a great time with family. God is good!
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