DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (11.88)mi. Pace-avg: (16:54). Speed-avg: (3.5)mph. Speed-max: (4.9)mph. Burned: (1302) Calories.
Plan: Run (10) mi. @ a (17:39) pace for a total time of (2:56:30) hrs.
Actual: Walk/Jog (10) mi. @ (16:46) avg. pace, total time of (2:47:41.84) hrs. Preceded by a (1) mi. warm-up walk, and followed by a (0.88) mile cool-down walk.
Fuel: Pre-run: PowerBar Energy Bites, Chocolate. Mid-run: (2x) PowerBar Energy Gels, Strawberry-Banana.
Feeling mighty whipped right now. Need to rehydrate and refuel, stretch and shower. A tall glass of orange Gatorade, followed by a glass of water hit the spot.
Weekly Mileage: Target: (20) mi. Actual: (22.43) miles.
Today's Weight: (199.0) lbs. post-run.
Other News: I did not go to the gym on Saturday. :-/