4.48mi+lift, 42:14, 20 JUL 12, Fort Leavenworth, Kansas

iThink: Bear McCreary, "Battlestar Sonatica" (no shit.)

WX at 07:53 E 8 10.00 A Few Clouds FEW250 75 66 74% NA NA 30.08 1017.2
WX at 06:53 E 7 10.00 Partly Cloudy SCT200 73 65 76% NA NA 30.07 1017.0

Odometer 12A: 155.6mi

Z3 high-Z4. Average/max heart rate = 153/174

I felt surprisingly better today even after yesterday's longer run and working in the garage most of the day sweeping it out and breaking down shelves in yesterday 100F weather.

WX at 16:53 yesterday N 12 G 18 10.00 A Few Clouds FEW080 102 65 30% NA 106 29.94 1012.3

Productive day in the gym today!
- jerk and split clean 15x2 @75#
- GHD situp 20x2
- bench press 30x2 @95#
- GHD back extension 15x2
- multidirectional lunge 6x2 @10+10#
- row 500m on Concept2 Model D (2:05/2:02 @ drag factor 140)
- unilat roman deadlift with reverse fly 8x2 @5+5@

The run even felt okay going back, although it was hard as usual after such a workout.

I do not understand why I felt better today because it can't be just the weather.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:31 09:14 09:14 09:15 2.00
1.00 27:51 09:20 09:20 09:17 3.00
0.28 30:21 02:30 08:56 09:15 3.28

1.00 40:18 09:57 09:57 09:25 4.28
0.20 42:14 01:56 09:40 09:26 4.48