Tuesday- Ridge Road- 8.75 miles in 2:21:53 for a 16:12 minute per mile pace with an average heart rate of 155 bpm with an elevation gain of 172 feet at an average cadence of 127 spm at 59 damp degrees.
Wednesday- Medford/Randall- 8.96 miles in 2:26:26 for a 16:06 minute per mile pace at an average heart rate of 158 bpm with an elevation gain of 162 feet with an average cadence of 127 spm at 57 bright and clear degrees.
It has been a good little stretch of training. The physical therapy is helping my knees feel better and my weight is slowly moving down to my low normal. God is good. I am looking forward to our mission trip to the DR next week!
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