Did another 4-miler today, nothing terribly exciting to report on this venture. I repeated the canal loop with the intention of keeping to 5mph. Things went well with pace bouncing between 4.8 and 5.3 mph!! No downers aside from seeing a poor flattened frog on my path (eww!) and getting a rotten cramp behind my knee that I managed to stride through.
Turns out. . . that 'cramp' doesn't seem to be fading so the knee is elevated and I'm keeping my fingers crossed that I haven't strained it.
4 miles - 6942 steps - 47.42.58
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