7.3mi, 61:58, 18 JUL 09, Fort Leavenworth, Kansas

iThink:
Henry Mancini, theme to The Magnificent Seven
Chris Cornell, "You Know My Name"
Asia, "Only Time Will Tell"
Dos Gringos, "Going In For Guns"

WX at 0800: 62.1 (16.7) DP 55.9 (13.3) BP 30.18 (1022) WNW 6 RH 80

Odometer 4: 306.2mi

Z3 high.
Average/max heart rate = 160/175

Today was too good a day to pass up, and in spite of my chronic runner's knee, I figured I'd get in a long run before this weekend, where I expect to do...nothing but eat.

The price I'll pay for going as hard as I did (and it's about as fast as I've run in a long while) was that my knees are going to hurt like a motherfucker later today. This is where better living through chemicals comes in.

The perennial value of "Going In For Guns" makes it an ideal running mantra.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:41 08:41 08:41 08:41 1.00
1.00 17:13 08:32 08:32 08:36 2.00
1.00 25:49 08:36 08:36 08:36 3.00
1.00 34:20 08:31 08:31 08:35 4.00
1.00 42:43 08:23 08:23 08:33 5.00
1.00 51:01 08:18 08:18 08:30 6.00
1.00 59:06 08:05 08:05 08:27 7.00
0.27 01:58 02:52 10:37 08:31 7.27