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last LSR of 2013

Sunday, December 29, 2013

15 miles along the river, through 2 parks at almost opposite ends of Paris. 43°F (39 with the wind chill factor), relatively nice.
(for some reason i do not get, spark does not want to upload the map. to be honest, it's a fair amount like the last one, except that i also ran through the jardin des plantes, and i did not run through the tuileries this time. so you're not missing much).
30/30 run/walk intervals except for mile 12-13, which was 60/30, and i definitely had the strength left for it, but that used it all up. the next mile was way slow, due to pedestrians and traffic lights, and the final mile not too bad. otherwise, i never felt like it was hard, and my average heart rate seems to confirm that.
1 13:37 117
2 14:42 125
3 13:42 129
4 14:33 132
5 14:29 124
6 15:07 121
7 13:14 124
8 13:47 127
9 13:29 127
10 14:15 128
11 14:06 129
12 13:45 132
13 12:33 141
14 15:17 133
15 14:23 134
13 14.04 128 (69% max)

3 for enjoyment. and no sore calves, and minimal sore shoulders. gorgeous winter blue sky.
listened to Austin/Memphis country/folk (Guy Clark, Jerry Jeff Walker, Townes Van Zandt and Steve Earle). it was enjoyable. til the phone battery died at 14.5 miles. also thought some about my goals for next year. might blog about them too.
a tree that flowers in December and/or January, in the Jardin des Plantes

and my new Oesh la vida wonderful evidence-based running/walking/working/living shoes designed by a woman MD with a ph.D in biomechanics. these purple ones are for running; i have a black pair for walking/working/living

wishing everyone a healthy happy and productive 2014!
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