6.68mi, 58:18, 28 NOV 11, Fort Leavenworth, Kansas

iThink:
The Bats, "Flowers and Trees"
The Loud Family, "The Second Grade Applauds"

WX at 0900: 28.9 (-1.7) DP 24.1 (-4.4) BP 30.16 (1021) Calm RH 81

Odometer 11B: 220.7mi

Z4. Average/max heart rate = 162/180

Today started fairly quickly, but I think that was a reaction to it being below freezing. Second lap was the make-or-break as to whether I would go on for a third, and I felt good enough by the end of lap two (after my usual transition point of about 25-35 minutes) that I decided to go for a third.

Around the 6-mile mark is where I think I am hitting the second of the transition points around the 50 minute mark, or I'm just tired by that point. Maybe.

I finished smoother than I thought, but average heart rate is regularly higher than it should be for a run of this perceived intensity. I didn't think I was going particularly anaerobic, but I could be wrong, based on heart rate. My 80% MHR is around 153, so by that measure, I'm going too hard.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:33 08:33 08:33 08:33 1.00
1.00 17:13 08:40 08:40 08:36 2.00
1.00 25:59 08:46 08:46 08:40 3.00
1.00 34:35 08:36 08:36 08:39 4.00
1.00 43:21 08:46 08:46 08:40 5.00
1.00 52:17 08:56 08:56 08:43 6.00
0.68 58:18 06:01 08:51 08:44 6.68