6.0mi, 54:15, 13 JUL 11, Fort Leavenworth, Kansas

iThink:
Tommy Keene, "A Secret Life of Stories"
The Connells, "Fun and Games"
Mason Daring, "Spider"
Body Count, "Bowels of the Devil"

WX at 0800: 73.0 (22.8) DP 70.0 (21.1) BP 30 (1015) ENE 9 RH 90

Odometer 11A: 218.5mi

Z4. Average/max heart rate = 156/175

Today started out inconsistent but I felt better after yesterday's recovery run. It was still slower than I would've liked, but it was acceptable, mostly.

Tomorrow will be long slow distance, with emphasis on trying to be disciplined about going slow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:42 08:43 08:43 08:51 2.00
1.00 26:43 09:01 09:01 08:54 3.00
1.00 36:03 09:20 09:20 09:01 4.00
1.00 45:01 08:58 08:58 09:00 5.00
1.00 54:15 09:14 09:14 09:02 6.00