Jan 22 - PHT Run

Activity Route: -- Elev. Avg: 15 ft Location: Arlington, VA Elev. Gain: +4 ft Date: 01/22/08 Up/Downhill: [+328/-324] Time: 06:24 AM Difficulty: 3.0 / 5.0 Weather: Partly Cloudy 28 F temp; 52% humidity 28 F heat index; winds S 14 Performance Distance: 3.92 miles Time: 0:47:46 Speed: 4.9 mph Pace: 12' 11 /mi Calories: 542 Notes Very slow, no flow. Right leg/knee had a dull ache and tight in the shins. Tried to run with foot warmers - didn't work. Nice frozen waterfall. Pretty morning.

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Update: Core performance Prehab/Move Prep