4.6mi, 40:08, 23 AUG 11, Fort Leavenworth, Kansas

iThink:
James Dunne, "Doom, Episode 1, Mission 1" (a real speed metal cover of the background music from the first mission of the first episode of That Game)
Elvis Costello, "Everyday I Write the Book" (I have no idea where this came from.)

WX at 0700: 73.9 (23.3) DP 66.9 (19.4) BP 29.86 (1011) S 13 RH 78

Odometer 11A: 336.2mi

Z4. Average/max heart rate = 155/172

I wanted to sleep in, but didn't. I didn't think I was going balls to the wall, but after running in sufficient numbers of people who were running about the same speed as me, I did, against my better judgment. Fortunately, I'd had two rest days, so I could afford this indiscretion.

That said, it felt good to burn people on the run. I am totally at peace with my schadenfreude.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 17:34 08:32 08:32 08:47 2.00
1.00 26:23 08:49 08:49 08:48 3.00
1.00 34:53 08:30 08:30 08:43 4.00
0.60 40:08 05:15 08:45 08:43 4.60