Activity: off-road cycling
Location: Dupont Circle > Glen Echo, MD > Dupont Circle (C&O Canal Towpath)
Distance: 12.9 miles (flat)
Duration: 1:24
Weather: sunny, 81 degrees
Avg HR: 100 (max 115)
Type: aerobic

A leisurely ride on the C&O Canal Towpath with sprite. It was great to ride together, a nice cool-down ride compared to Saturday’s century. At Lock 5, we stopped for a rest and a young cyclist turfed it on the gravel. I gave her an alcohol wipe to clean up her bleeding knee. We continued on, and stopped at Little Falls Dam, where we watched blue herons fish, trout and perch feeding in the shallows, and swallows feast on the swarming insects. We also saw a bald eagle soar over the Potomac, landing on a rock in the middle to get a drink – very cool. We stayed until dusk, and we arrived back in DC as it got dark.