15.2mi, 2:15:33, 13 FEB 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin’ (rap remix)”
Anberlin, “Cold War Transmissions”
Anberlin, “Change the World” (the song that would not depart no matter how hard I tried)
Hilary Duff, “Wake Up”
John Williams, “Duel of the Fates”

WX at 0700: 48, DP 43, BP 30.01, 2@140 mist

Odometer 4: 295.1mi

Z2 with some Z3 segments.

Today as the long day was supposed to be easy. The start was certainly that, although I was going easy to make sure I didn’t derail any glycogen regenesis on this run. As it turns out, this was an EXTREMELY undisciplined run for pacing. The huge variance in segment paces (PERMI column) makes no sense when considering that today was supposed to be 30-45 seconds slower than planned marathon pace. By the end I was running planned pace or even a few seconds per mile faster. While this is fine for later on, it was too fast for what I really needed to be doing at this point in my training.

SGMT AGGREGT SEGMT PERMI AVGPC DIST 15 miles in two legs
0.38 0:03:28 03:28 09:07 09:07 0.38 Hardball
0.87 0:11:30 08:02 09:14 09:12 1.25 101 Hwy
1.34 0:24:19 12:49 09:34 09:23 2.59 Pax Turnoff
1.34 0:37:09 12:50 09:35 09:27 3.93 Corner
0.77 0:44:02 06:53 08:56 09:22 4.70 LSA South
0.77 0:50:36 06:34 08:32 09:15 5.47 Corner
1.34 1:02:27 11:51 08:51 09:10 6.81 Pax Turnoff
1.34 1:14:34 12:07 09:03 09:09 8.15 101 Hwy
0.87 1:22:06 07:32 08:40 09:06 9.02 Dirtball
0.38 1:25:07 03:01 07:56 09:03 9.40 Start
0.38 1:28:13 03:06 08:09 09:01 9.78 Hardball to Bastogne
0.29 1:30:42 02:29 08:34 09:00 10.07 to Barricade Rd
1.39 1:43:06 12:24 08:55 09:00 11.46 Crackhouse Y-split
1.66 1:58:04 14:58 09:01 09:00 13.12 Around Crackhouses
1.40 2:10:05 12:01 08:35 08:58 14.52 Back to Intersection
0.30 2:12:33 02:28 08:13 08:57 14.82 Dirtball
0.38 2:15:33 03:00 07:54 08:55 15.20 Start