3.51mi, 33:13, 4 NOV 13, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "Satellite"
Hybrid, "Theme From Wide Angle"

WX at 05:58 N 2 10.00 Fair CLR 34 22 61% NA NA 30.58 1035.9

Odometer 13A: 305.2mi

Z3. Average/max heart rate = 148/163

I had no expectations of anything other than a lackluster run, but was warmed up after two miles and actually had a reasonably pleasant last mile. Better today than doing nothing but eating, although my plantar fascitis is back with a vengeance.

At least today was all negative splits.  That's probably more a factor of starting slow than actually being in some veneer of shape.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:17 09:25 09:25 09:39 2.00
1.00 28:41 09:24 09:24 09:34 3.00
0.51 33:13 04:32 08:53 09:28 3.51