6.5mi, 57:30, 3 JUN 09, Fort Leavenworth, Kansas

iThink:
Hilary Duff, "Wake Up"
Morrissey, "Suedehead"

WX at 0600: 57.0 (13.9) DP 50.0 (10.0) BP 30.1 (1019) NNE 10 RH 77

Odometer 4: 247.6mi

Z3 high.
Average/max heart rate = 153/170

I almost slept in. I figured I'd get in a 20 minute nap, which helped a lot, but I'm finding that waking up early on six hours of sleep just doesn't work for me. If I wake up that early, I need more sleep.

Today was a fairly straightforward run on progressively negative splits (accounting for elevation and slope). As expected, things smoothed out around 27 minutes, when I felt fully warmed up. Depending on days, this is as early as 24 minutes, sometimes as late as 35. It's the tipping point where I start running more efficiently and more importantly for me, I start exchanging heat much better than at the start. The hardest part of most short-to-middle distance runs is between the first 5 and 25 minutes where I'm still shaking things out.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 17:52 08:56 08:56 08:56 2.00
1.00 26:49 08:57 08:57 08:56 3.00
1.00 35:28 08:39 08:39 08:52 4.00
1.00 44:05 08:37 08:37 08:49 5.00
1.00 52:54 08:49 08:49 08:49 6.00
0.54 57:30 04:36 08:31 08:48 6.54