2.4mi + 5,000m on Concept2 Model E, 21:11+21:47.7, 29 MAR 12, Fort Leavenworth, Kansas

iThink: Motley Crüe, "Kickstart My Heart"

WX at 07:53 E 17 G 25 10.00 Overcast OVC021 57 54 29.91 1012.1

Odometer 11B: 334.0mi equivalency.

Z4. Average/max heart rate = 154/177

140 (60/50/30) pushups, 140 situps (50/50/40) before start.

Much faster run than expected, then 5,000m at Z4 solid on the erg, then slower run (but still at Z4) back.

I will feel the suck later...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 10:21 10:21 08:42 08:33 1.21

Distance: 5000
Time: 21:47.7
Avg/500m: 02:10.8
Drag Factor: 105
Per Mile: 00:07:01

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 21:11 10:50 09:06 08:45 2.42

3.91mi, 36:53, 27 MAR 12, Fort Leavenworth, Kansas

iThink: Dos Gringos, "Going In For Guns"

WX at 06:53 S 17 G 25 10.00 Mostly Cloudy BKN050 BKN100 64 57 70 64 29.92 1012.5

Odometer 11B: 329.9mi

Z3. Average/max heart rate = 142/163

My legs are still beat. Easy run with some hard parts. I felt better in the last mile. Not much more to say than that.

60 pushups, 70 situps before start.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 09:30 09:30 1.00
1.00 18:52 09:22 09:22 09:26 2.00
1.00 28:33 09:41 09:41 09:31 3.00
0.91 36:53 08:20 09:09 09:26 3.91

2.39mi+2,000m on Concept2 Model E, 23:17+8:50.8, 26 MAR 12, Fort Leavenworth, Kansas

iThink: "Johnny Hopkins On to Victory"

WX at 08:53 SE 12 10.00 Mostly Cloudy FEW110 BKN250 64 54 30.08 1017.8

Odometer 11C: 234.5mi equivalency

Z3 low. Average/max heart rate = 141/157

Started with 100 pushups and 120 situps. Pushups went uncharacteristically poorly.

Today had to be a recovery day, and the way my legs felt starting out that only confirmed that resolution. I decided to switch it up and row 2,000 on the Concept2 instead of running longer. That was probably a good idea, and rowing on the Model E gave me a good idea of controlled effort so I didn't exceed 150bpm, although the HRM says I did by a max rate of 152.

Tomorrow will be an easy day too for the legs.

Johns Hopkins beat Virginia on Saturday, so they are almost certainly the new #1 team in NCAA Division 1 lacrosse. Hence, the iThink today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:35 11:35 09:39 09:34 1.21

Distance: 2000
Time: 08:50.8
Avg/500m: 02:12.7
Drag Factor: 105
Per Mile: 00:07:07

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 23:17 11:42 09:50 09:37 2.42

6.03+2.50mi, 54:09+25:05, 25 MAR 12, Fort Leavenworth, Kansas

iThink:
The Bats, "Courage"
The Bats, "Dancing as the Boat Goes Down"

WX at 08:53 N 3 10.00 Partly Cloudy SCT250 60 49 30.11 1019.0
WX at 09:53 Calm 10.00 Partly Cloudy SCT250 64 49 30.11 1018.9

Odometer 11B: 326.0mi

Z4 mine, Z1 afterwards. Average/max heart rate = 142/173

It took me a while to warm up, so rather than the usual 25-minute gear-up, mine happened today around 38 minutes. I did not sleep well, although killing off a Hamm's and a triple-shot equivalent of Glenmorangie 12-year old last night might've had something to do with it. I celebrated my anniversary with that and a few lines in the dissertation.

The second part turned into a hard gut check on my older daughter's ambitions to run a 5k. She is discovering that there is more to running than just putting one foot in front of the other and that nobody will do it for her. I am not sure if she is learning how to run through adversity, but I've never claimed to be a motivational speaker. I freely claim to be one of the most starkly realist people you will probably ever meet - which is why my younger daughter can watch Mamma Mia (on the ABC Family Network) and that movie makes me think vaguely about footage of guys getting mowed down by 40mm and 105mm fire from an AC-130 Spectre gunship. I remain defiantly unrepentant.

Splits for last run show progressively worse positive splits.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 17:59 09:10 09:10 09:00 2.00
1.00 27:27 09:28 09:28 09:09 3.00
1.00 36:47 09:20 09:20 09:12 4.00
1.00 45:29 08:42 08:42 09:06 5.00
1.03 54:09 08:40 08:25 08:59 6.03

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:27 11:27 11:27 11:27 1.00
1.00 25:05 13:38 13:38 12:32 2.00
0.50 32:43 07:38 15:16 13:05 2.50

2.35mi + 5,000m on Concept2 Model E, 21:53+21:46.9, 23 MAR 12, Fort Leavenworth, Kansas

iThink: The Lemonheads, "Tenderfoot"

WX at 09:53 NE 7 10.00 Mostly Cloudy FEW025 BKN080 BKN250 53 50 29.90 1012.3

Odometer 11B: 317.5mi equivalency

Z3 run in + first 3,000m erg, Z4 last 2,000m and run back. Average/max heart rate = 150/177

I was thinking about doing a 666 run today, but realized my legs were too beat after yesterday (and walking with the kids thru the Titanic exhibit at Union Station to do that. So I decided to go to the gym in the hopes that I'd be able to hop onto the Concept2 Model E (which is the only one there with a PM4 computer that can read my Garmin heart rate monitor chest strap).

I rowed surprisingly quickly for not having done much, although I had low expectations since I was feeling pretty tired. Quicker than I expected, that was for sure. There is good and bad to erging when you are surrounded by CrossFitters.

As an aside, the gratuitous use of Trajan in all the Titanic packaging was a fucking shameless attempt to cash in on the James Cameron film. Predictable, but lame.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.17 10:43 10:43 09:10 09:10 1.17

Distance: 5000
Time: 21:46.9
Avg/500m: 02:10.7
Drag Factor: 102
Per Mile: 00:07:01

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.18 21:53 11:10 09:28 09:19 2.35

5.37mi, 53:47, 22 MAR 12, Fort Leavenworth, Kansas

iThink: 50Foot Wave, "Hot, Pink, Distorted"

WX at 08:53 SE 8 1.00 Light Drizzle Fog/Mist BKN002 OVC007 50 49 29.96 1014.1

Odometer 11B: 313.5mi

Z3. Average/max heart rate = 140/154

The ridiculously bizarre timings come from the last 1.25 mi (last two splits), when I was running with the elder munchkin, who is training for a 5km race.

Today was the day of recovery, but it was also the day I started teaching her about running into max vO2 effort. The issue is partly mental toughness more so than physical training as well.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:50 09:39 09:39 09:25 2.00
1.00 28:45 09:55 09:55 09:35 3.00
1.00 38:11 09:26 09:26 09:33 4.00
0.13 39:28 01:17 09:52 09:33 4.13

0.62 46:31 07:03 11:22 09:48 4.75
0.62 53:47 07:16 11:43 10:01 5.37

"Lazy Iraqi Police get motivational speech"

Can't tell from the video, but it sounds like a sergeant. And he is highly pissed off. Glorious.

5.19mi, 45:58, 21 MAR 12, Fort Leavenworth, Kansas

iThink: Jackson Browne, "In the Shape of A Heart"

WX at 08:53 E 7 8.00 Light Drizzle OVC018 58 57 29.89 1011.8

Odometer 11B: 308.1mi

Z3 high. Average/max heart rate = 149/177

I surprisingly felt a lot better than I expected. I'm not sure why. Yesterday's rest day coupled with more regular sleep might be a factor. I also don't have to wake up early, and that helps.

For these times, I was not working anywhere near as hard as I felt like I was on Sunday.

Dissertation is sucking the life out of me.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:38 08:48 08:48 08:49 2.00
1.00 26:33 08:55 08:55 08:51 3.00
1.00 35:23 08:50 08:50 08:51 4.00
1.00 44:14 08:51 08:51 08:51 5.00
0.19 45:58 01:44 09:07 08:51 5.19

I will never look at MREs the same way again.

The presenter is exceedingly cute. Alas, plays for the other team. The drunk part is reportedly not an act. Although it doesn't happen on this one, alcohol + MRE heater = potential Death by Misadventure.

5.08mi, 44:19, 18 MAR 12, Fort Leavenworth, Kansas

iThink: MxPx, "I Will Follow"

WX at 09:53 S 24 G 30 10.00 Mostly Cloudy and Breezy BKN030 72 59 29.87 1010.5

Odometer 11B: 302.9mi

Z4. Average/max heart rate = 159/179

This also accounts for 2.5mi of Z1 junk miles yesterday.

I needed to get my older daughter out on the road since she is supposedly training for a 5K. I had her ride her bike rather than running a mile. For myself, this was an opportunity to push a hard run, which didn't seem that way for time, but sure felt that way for relative effort.

Negative splits last 2 miles.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:28 08:38 08:38 08:44 2.00
1.00 26:19 08:51 08:51 08:46 3.00
1.00 35:05 08:46 08:46 08:46 4.00
1.00 43:38 08:33 08:33 08:44 5.00
0.08 44:19 00:41 08:33 08:43 5.08

Your Favorite Team Doesn't Give a Damn About You.

"Not really, because he was a stupid sonofabitch. What he failed to recognize — that any sane human being would — is that a stripper is always gonna be just nice enough to you to keep you coming back, but at the end of the day, she doesn't give a fuck about you. You're just a hard-on she rubs up on for money. That's her job. And guess what? That's the same goddamn way the San Diego Chargers and any other team feels about you. So the next time you want to get up and kick something, remember this: Your favorite team don't give a fuck about you, so why the hell should you let them ruin your day? Or, more important, destroy a sacred bottle of bourbon?"

Awesome.

4.6mi, 39:54, 16 MAR 12, Fort Leavenworth, Kansas

iThink:
Jackson Browne, "The Barricades of Heaven"
Suicidal Tendencies, "War In My Head"
Dead Kennedys, "This Could Be Anywhere"

WX at 08:53 S 13 10.00 A Few Clouds FEW060 66 62 29.99 1014.9

Odometer 11B: 295.3mi

Z3 high-Z4. Average/max heart rate = 154/173

Today started fast, but yesterday was a rest day.

Lots of bizarritude at today's iThink. It's all good. The ST song I haven't thought about since 10th grade in high school. The DK song I was actually playing in the car while I was coming back from my older daughter's guitar lesson.

Pacing was surprisingly consistent today. Groovy.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:39 08:39 08:39 08:39 1.00
1.00 17:19 08:40 08:40 08:39 2.00
1.00 26:07 08:48 08:48 08:42 3.00
1.00 34:43 08:36 08:36 08:41 4.00
0.60 39:54 05:11 08:38 08:40 4.60

4.17mi, 39:11, 14 MAR 12, Fort Leavenworth, Kansas

iThink: Iron Maiden, "Aces High"

WX at 07:53 S 17 G 26 10.00 Overcast OVC016 64 60 29.90 1011.9

Odometer 11C: 231.5mi

Z3. Average/max heart rate = 149/164

My legs are still beat after running twice on Monday. Running over 6 was not so much the problem as much as the level of intensity involved. Oops.

Now my legs are pretty much toast. The other factor is that I also started off with 125 situps, so that was another contributor.

Must work harder.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:10 09:28 09:28 09:35 2.00
1.00 28:12 09:02 09:02 09:24 3.00
1.00 37:33 09:21 09:21 09:23 4.00
0.17 39:11 01:38 09:36 09:24 4.17

4.6mi, 40:20, 12 MAR 12, Fort Leavenworth, Kansas

iThink: Iron Maiden, "Aces High"

WX at 08:53 SW 15 10.00 Overcast OVC015 52 49 29.77 1007.9

Odometer 11B: 290.7mi

Z4. Average/max heart rate = 161/173

Rough start, smooth finish. Not much to say that I'm back at home. Mostly.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 17:41 08:47 08:47 08:50 2.00
1.00 26:35 08:54 08:54 08:52 3.00
1.00 35:10 08:35 08:35 08:47 4.00
0.60 40:20 05:10 08:37 08:46 4.60

6.8mi, 57:11, 9 MAR 12, Maxwell AFB, Alabama

iThink: The Sisters of Mercy, "Temple of Love '92"

WX at 18:53 N 7 10.00 Fair CLR 55 39 55% 53 30.31 1026.3

Odometer 11C: 227.3mi

Z4. Average/max heart rate = 158/174

Like this research trip, this run went out on a high note. The weather was absolutely perfect for a hard run at max vO2 effort. I paid attention to pacing and stride length and tempo, and the last two miles were particularly productive.

I now have enough information to write the next two chapters of the dissertation. There is nothing quite like the kind of high momentum on writing that you get after a good research trip, and this was invaluable as I got stuff that I am pretty sure I never would've gotten anywhere else.

The best part was the feeling that I wasn't having to kill myself to get stuff in on the last day of research and I'm not waiting on any declassification or review for the stuff I'm bringing back.

I cannot say enough good things about the Air Force Historical Research Activity. All hail.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:31 08:31 08:31 08:31 1.00
1.00 17:04 08:33 08:33 08:32 2.00
1.00 25:34 08:30 08:30 08:31 3.00
1.00 33:55 08:21 08:21 08:29 4.00
1.00 42:24 08:29 08:29 08:29 5.00
1.00 50:50 08:26 08:26 08:28 6.00
0.80 57:11 06:21 07:56 08:25 6.80

some heavy lifting, 9 MAR 12

Slept thru my alarm this morning. Oops. No Concept2 as I am short on time before an 8:00am meeting.

4.0mi, 37:30, 8 MAR 12, Maxwell AFB, Alabama

iThink:
Liz Story, "Escape of the Circus Ponies"
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 18:53 S 6 10.00 Fair CLR 73 59 62% 75 30.13 1020.2

Odometer 11C: 220.5mi

Z3. Average/max heart rate = 149/187 (I think 187 is a fluke.)

Nothing hard, and my legs weren't up to much, as my quads told me. Maybe I need to spin on the erg more since if I'm feeling that kind of kinks at the start of a run, then running would work even better in conjunction with the erg.

The pace is deliberate - I don't want to be overtraining right now. Writing for the dissertation is hard enough without beating myself physically into the ground.

Oh well. Time to get back at it when I return to Kansas.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 18:56 09:28 09:28 09:28 2.00
1.00 28:15 09:19 09:19 09:25 3.00
1.00 37:30 09:15 09:15 09:22 4.00

For my lost youth

Here dead we lie
Because we did not choose
To live and shame the land
From which we sprung.

Life, to be sure,
Is nothing much to lose,
But young men think it is,
And we were young.

-- A. E. Housman, "Here Dead We Lie"

10,000m on Concept2 Model E, 45:54.4, 7 MAR 12, Maxwell AFB, Alabama

iThink: Hilary Duff, "Wake Up"

WX at 18:53 SE 7 10.00 Fair CLR 65 50 59% 65 30.30 1025.9

Odometer 11C: 216.5mi equivalency.

Z3. Average/max heart rate = 145/150

Today was a controlled pace erg. I didn't want to go hard since I'd run 6.6 yesterday. Parameters were within 46:00 and MHR no higher than 80%, both of which I achieved today. Works for me.

Haven't thought about today's iThink in a long, long time.

Dissertation research is starting to wind down. True to form, I always find the most golden nuggets on the last two days of the trip. Happened with the Harry A. Summers' Vietnam Lessons Learned files at Carlisle Barracks in October, and happened today with the Gulf War Air Power Survey Task Force V files - which finally yielded the USCENTCOM documents for which I was so desperately searching. Woot.

Splits
Distance: 10000
Time: 00:45:54
Avg/500m: 02:18
Drag Factor: 108
Per Mile: 00:07:23

some heavy lifting, 7 MAR 12

Not much to say beyond that. It's been a few days, but I slept in because I felt like complete toast when I woke up yesterday morning. Long run ensued last night after I got done researching.

6.61mi, 58:41, 6 MAR 12, Maxwell AFB, Alabama

iThink: Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace

WX at 18:53 SE 7 10.00 Fair CLR 58 35 42% 57 30.40 1029.3

Odometer 11C: 213.4mi

Z3 start, Z4 finish. Average/max heart rate = 152/163

Today was a remarkably controlled, smooth run. It was not particularly fast, nor was it intended as such. I don't think my knees could take a lot of really hard running right now.

However, with one minor exception, I ran negative splits almost the entire run through. That's pretty good, actually. Some of it was that I deliberately held back the start so I didn't jackrabbit right away.

Weather was just about perfect too. I was treated to the sight of seeing two C-130s flying overhead in trail formation, running lights on. I almost felt like a paratrooper again! Almost.

Back to research as I did two oral interviews today, and I need to catch up on a few other things.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.00 18:02 08:57 08:57 09:01 2.00
1.00 27:02 09:00 09:00 09:01 3.00
1.00 36:00 08:58 08:58 09:00 4.00
1.00 44:47 08:47 08:47 08:57 5.00
1.00 53:29 08:42 08:42 08:55 6.00
0.61 58:41 05:12 08:31 08:53 6.61

4.0mi, 37:15, 5 MAR 12, Maxwell AFB, Alabama

iThink: The Smiths, "There Is A Light That Never Goes Out"

WX at 06:53 SW 7 10.00 Fair CLR 50 34 54% 47 30.26 1024.7

Odometer 11C: 206.8mi

Z3. Average/max heart rate = 152/177

My legs were pretty beat, so maybe that's an indicator that I should lay off running a bit. I guess I'll see in the next day or two.

I wasn't going particularly hard today, but I could also feel that going much below 9:00/mi for any substantial length of time was going to be at redline intensity and I should never be going that hard for going that slow.

Negative splits past mile 2 aside, it's still an indicator.

I could also chalk some of it up to some of the residual suck from erging on the Concept2. That, or I'm just out of shape, which is also possible.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 18:43 09:46 09:46 09:21 2.00
1.00 28:10 09:27 09:27 09:23 3.00
1.00 37:15 09:05 09:05 09:19 4.00

5.75mi, 52:31, 4 MAR 12, Maxwell AFB, Alabama

iThink: Liz Story, "Escape of the Circus Ponies"

WX at 08:53 W 9 10.00 Fair CLR 50 27 41% 46 30.13 1020.1

Odometer 11C: 202.8mi

Z4. Average/max heart rate = 159/176

Today went hard, most likely because of yesterday's erg session. It was almost inevitable as beat as I felt yesterday after I was done.

The weather was so awesome as to be criminal if I didn't try to get something in today. It was Sunday morning in Alabama, so there was not much scenery, although there was a lot of high water on the banks of the Alabama river where the rains and severe weather from the north of the state had come down.

It's also worth noting that this is one of the few periods I can think of where I have not taken a rest day, but the opportunities for training unmolested by any other obligations is one I can't pass up and I will almost certainly get my Day of Nothing But Eat next Saturday when I fly back to Kansas.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:21 09:13 09:13 09:11 2.00
1.00 27:34 09:13 09:13 09:11 3.00
1.00 36:51 09:17 09:17 09:13 4.00
1.00 45:59 09:08 09:08 09:12 5.00
0.75 52:31 06:32 08:43 09:08 5.75

8,000m on Concept2 Model E, 35:53.3, 3 MAR 12, Maxwell AFB, Alabama

iThink: Ultravox, "Vienna"

WX at 18:53 N 6 10.00 Overcast OVC085 53 35 51% 51 29.87 1011.4
Odometer 11C: 197.0mi equivalency.

Z4. Average/max heart rate = about 155, max 161

It feels a lot harder going 80% on the Concept2 than it does running. Not sure why, although I bet it has something to do with working everything rather than just running.

I entered the aerobics room (where the Concept2 is located) and there was a stationary bicycle spinning class in progress. Fortunately, the instructor was really nice about letting me erg in the back of the room while she and her students were at her class.

Not 10,000, but enough for today. I was also thinking about the flat-out most unsettling nightmare I'd had in a while, which was of being with my younger daughter at night in a bombed out hospital after a nuclear attack, not knowing where my wife or other daughter was, and trying to avoid getting rounded up by some group because we would be detained and probably die. Not sure where that came from, but it sure bothered me in a big, big way when I woke up this morning. Still does this evening.

iThink did not take in until after the spin class was done. I attribute it to watching a little bit of Ashes to Ashes this afternoon while I was processing through the 2GB worth of digital photos (over 2,000) I took at the AFHRA archives this past week, PDFing them, and OCRing them. The Core2Duo P8700 in my laptop was running hard all day after I started those batch jobs in Acrobat Professional.

Splits
Distance: 8000
Time: 00:35:53
Avg/500m: 02:15
Drag Factor: 107
Per Mile: 00:07:13

Lifting + 5,000m on Concept2 Model E, 22:37.7, 2 MAR 12, Maxwell AFB, Alabama

iThink: none

WX at 18:53 S 7 10.00 Thunderstorm Light Rain SCT025 71 66 84% 72 29.77 1007.7 0.18

Odometer 11C: 195.0mi equivalency

Z3. Average/max heart rate = about 152/160

I was on the Concept2 and someone had turned on the yoga video in the gym (this is, after all, an Air Force base) and as I was cranking away on the erg, I noticed that someone had riffed Brad Fiedel's theme from The Terminator into the background of the yoga video. I had to resist my head trying to explode in a pink mist after seeing that.

The C2 seems slow, but I was concentrating on heart rate, not speed.

Splits
Distance: 5000
Time: 00:22:38
Avg/500m: 02:16
Drag Factor: 110
Per Mile: 00:07:17

4.3mi, 45:09, 1 MAR 12, Maxwell AFB, Alabama

iThink:
British Sea Power, "A Forest"
Maritime, "Pearl"
Iron Maiden, "Aces High"

WX at 17:53 S 3 10.00 A Few Clouds FEW055 71 65 81% 73 29.90 1012.3

Odometer 11C: 193.9mi

Z2. Average/max heart rate = 143/157

How the hell can it be 71F at 6:00pm on 1 March? How the hell does it hit 75F today and 79F yesterday?

I don't know, but it looks like Kansas isn't much different.

Day of light wogging. Nothing hard after yesterday, especially with the throbbing pain in the knees characteristic of reverse patellar pain syndrome. Yay. I made it a point to stay around 145bpm, which I think mostly successful based on what the computer says. The 157 mhr today was because of the uphill. It didn't last much more than a minute.

Running is still less painful than getting on the Concept2, although I might get in a 10,000m session this weekend just on principle.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:44 10:44 10:44 10:44 1.00
1.00 20:56 10:12 10:12 10:28 2.00
1.00 31:30 10:34 10:34 10:30 3.00
1.00 42:02 10:32 10:32 10:30 4.00
0.30 45:09 03:07 10:23 10:30 4.30