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Played Ultimate Frisbee for 2 hours. Maybe I should get a pedometer for ***** and giggles.
20 uphill sprints- 50 degree incline, 75 yards, 100% effort.
How often do you incorporate that into your runs? Will you jog later?
From my apartment in Logan Circle passing the White House, around the Lincoln Memorial, Jefferson Memorial, along the water for a bit, up around the Capitol and back. Forerunner 305 says exactly 8 miles.