6.66mi, 58:44, 30 SEP 14, Kabul, Afghanistan

Today is day 312 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix, then Daniel Kandi remix)

WX at 4 PM (20) Sep 30 68 (20) 17 (-8) 30.18 (1022) NW 6 RH 14

Odometer 14B: 62.5mi

Z3, last two laps Z4. Average/max heart rate = 152/165

40/40/40/30/20 pushups, 50/45/40/35 situps. 4x15@290 leg presses, 3x10@400 horizontal calf press yesterday. 40/40/30/20/20 pushups, 50/40/30/20/20 situps alternating with 30/25/20/20/20 flutter kicks. 3x10@290 leg presses.

I didn't run yesterday. I had to run today, but I'm continuing to work the usual pre-PT test workout with some leg presses added in today. Today marked a little more controlled leg presses, concentrating on slow, controlled power. That's about all I felt like doing. That is all.

What made today's run somewhat productive was the deliberately slow start, running progressive more negative splits as I got progressively faster and faster. That was okay, and by the last two laps, I was fully warmed up and going. Only then did I really break zone three and go a bit harder, which was the other remarkable thing about this run. Now the challenge is gearing down enough to go to sleep since it's after 1:00am.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 ----- 09:31 1.00
0.11 10:10 00:39 09:10 09:10 1.11
1.00 19:54 09:44 ----- 09:26 2.11
0.11 20:13 00:19 09:03 09:06 2.22
1.00 29:55 09:42 ----- 09:17 3.22
0.11 30:10 00:15 08:58 09:04 3.33
1.00 39:33 09:23 ----- 09:08 4.33
0.11 39:56 00:23 08:48 09:00 4.44
1.00 49:06 09:10 ----- 09:02 5.44
0.11 49:25 00:19 08:33 08:54 5.55
1.00 58:19 08:54 ----- 08:54 6.55
0.11 58:44 00:25 08:24 08:49 6.66

4.44mi, 44:41, 28 SEP 14, Kabul, Afghanistan

Today is day 311 of the campaign.

iThink:
Peter Gabriel, "Games Without Frontiers"
New Order, "Shell Shock"
New Order "Dream Attack"

WX at 4 PM (20) Sep 28 68 (20) 55 (13) 30.15 (1021) SSE 3 RH 64

Odometer 14B: 54.9mi

Z3. Average/max heart rate = 141/148

Four and a half easy miles of wogging. My legs were not up to much else. I also missed out on going to the gym, mostly because I didn't carve out the opportunity to get it in or to get it done. I'll fix that tomorrow. My legs are still pretty beat from yesterday's fast one, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.44 44:41 44:41 10:04 10:04 4.44

6.66mi, 56:07, 27 SEP 14, Kabul, Afghanistan

Today is day 309 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 4 PM (20) Sep 27 69 (21) 37 (3) 30.15 (1021) NW 7 RH 30

Odometer 14A: 356.7mi

Z3 start, Z4 midpoint to VO2 max pace, Z3 easy finish. Average/max heart rate = 161/177

Today was a surprisingly fast run. Of course, it's Saturday, and after taking the last day and a half off (due to the persistent case of the runs that I've had most of the last week), I decided to get at it tonight, even if I had to start at 11:00pm, which I did. Today was surprisingly fast. I don't know if it was rest, if it was just a good day, if it was because of the weather, but I milked it for all it was worth. Today was a good run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 ----- 08:56 1.00
0.11 09:13 00:17 08:18 08:18 1.11
1.00 18:15 09:02 ----- 08:39 2.11
0.11 18:30 00:15 08:22 08:20 2.22
1.00 27:13 08:43 ----- 08:27 3.22
0.11 27:40 00:27 08:15 08:18 3.33
1.00 36:05 08:25 ----- 08:20 4.33
0.11 36:30 00:25 07:57 08:13 4.44
1.00 45:01 08:31 ----- 08:17 5.44
0.11 45:16 00:15 07:54 08:09 5.55
1.00 55:53 10:37 ----- 08:32 6.55
0.11 56:07 00:14 09:46 08:26 6.66

5.55mi, 48:38, 25 SEP 14, Kabul, Afghanistan

Today is day 307 of the campaign.

iThink:
Deadmau5 vs. Porter Robinson, "The Veldt Language" (Project 46 Edit)
Porter Robinson, "Lionhearted" (Arty Remix)

WX at 6 AM (10) Sep 25 80 (27) 37 (3) 30.03 (1017) SSE 6 RH 21

Odometer 14A: 349.5mi

Z3 high-Z4. Average/max heart rate = 159/167

I still feel like crap, but if I don't run, I'll feel worse. I was starting to feel the afternoon doldrums of what I used to call the Hour of Death when I was an instructor.

My gastrointestinal system remains obstinately disobedient. That is all. I can also add on some runny nose brought by some bug that's going around Camp Cupcake. The first few miles were okay, but the last one was pretty rough as I started to run out of gas.  It is, however, a promising indicator that I think I feel like crap and I still ran faster than just every other run at this distance recently.  I'm not going back to the gym until I feel more normal, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 ----- 09:13 1.00
0.11 09:48 00:35 08:50 08:50 1.11
1.00 18:53 09:05 ----- 08:57 2.11
0.11 19:24 00:31 08:39 08:44 2.22
1.00 28:35 09:11 ----- 08:53 3.22
0.11 29:02 00:27 08:41 08:43 3.33
1.00 38:11 09:09 ----- 08:49 4.33
0.11 38:35 00:24 08:36 08:41 4.44
1.00 48:13 09:38 ----- 08:52 5.44
0.11 48:38 00:25 09:03 08:46 5.55

4.44mi, 39:39, 24 SEP 14, Kabul, Afghanistan

Today is day 306 of the campaign.

iThink:
Seal, "Crazy"

WX at 6 AM (10) Sep 24 87 (31) 17 (-8) 29.94 (1014) SE 6 RH 7

Odometer 14A: 343.9mi

Z3. Average/max heart rate = 156/165

No gym work today because I have a persistent and bothersome case of the runs. Today's workout was no exception. The first mile was rough, the second mile involved a pit stop, and the rest was better, especially the last lap when I was fully warmed up. At least I felt better. What occurs later today remains to be seen. Yay me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 ----- 09:15 1.00
0.11 10:05 00:50 09:05 09:05 1.11
1.00 19:32 09:27 ----- 09:15 2.11
0.11 19:55 00:23 08:52 08:58 2.22
1.00 29:31 09:36 ----- 09:10 3.22
0.11 29:51 00:20 08:57 08:58 3.33
1.00 39:14 09:23 ----- 09:04 4.33
0.11 39:39 00:25 08:50 08:56 4.44

6.66mi, 57:37, 22 SEP 14, Kabul, Afghanistan

Today is day 304 of the campaign.

iThink:
50Foot Wave, "Hot Pink, Distorted"
Toto, "Dune (Desert Theme)"

WX at 3 PM (19) Sep 22 71 (22) 19 (-7) 30.06 (1018) S 3 RH 13

Odometer 14A: 339.5mi

Z4. Average/max heart rate = 160/174

40/40/40/40 pushups, 50/45/40/35 situps. 4x15@65 squat, 3x15@125kg seated leg press.

Today was a surprisingly pleasant, and fast-feeling run. I attribute that to taking yesterday off (less 2,000m on the erg at drag factor 110 in 8:30) because I accidentally did something (later corrected) that made me so blindingly angry that I didn't do anything. I also attribute that to pleasant weather, as nice as I've felt lately, and the distinct possibility that after a month of doing pushups, situps, leg presses, squats, some hip flexor exercises, and some calf raises to address my nagging plantar fascitis, that I'm actually getting stronger. The tough part once I get home is keeping up this momentum. That presumes I want to do pushups and situps when I get home (doubtful) from work, or that I'll get up earlier and do them (even more doubtful).

I took the first four laps at what I felt to be just about, then just above, anaerobic threshold pace. The last two laps were done hard, well inside zone 4 to see how I might feel as I get ready for a PT test. I could definitely feel my legs stronger than they have been since I've been here. That's encouraging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 ----- 09:33 1.00
0.11 09:54 00:21 08:55 08:55 1.11
1.00 19:17 09:23 ----- 09:08 2.11
0.11 19:39 00:22 08:47 08:51 2.22
1.00 29:09 09:30 ----- 09:03 3.22
0.11 29:30 00:21 08:52 08:52 3.33
1.00 38:43 09:13 ----- 08:56 4.33
0.11 39:12 00:29 08:44 08:50 4.44
1.00 48:03 08:51 ----- 08:50 5.44
0.11 48:30 00:27 08:23 08:44 5.55
1.00 57:10 08:40 ----- 08:44 6.55
0.11 57:37 00:27 08:13 08:39 6.66

10.0mi, 87:33, 19 SEP 14, Kabul, Afghanistan

Today is day 301 of the campaign.

iThink:
R.E.M., "Driver 8"
The Cure, "A Forest" (Tree Mix)
Michael Kamen, Band of Brothers Suite No. 2
Michael Kamen, Opening credits to From the Earth to the Moon
Los Campesinos, "Sweet Dreams Sweet Cheeks"

WX at 1 PM (17) Sep 19 73 (23) 19 (-7) 30.06 (1018) N 22G31 RH 12

Odometer 14B: 50.4mi

Z3 high.  Average/max heart rate = 165/168

Took two days off and the price I pay is going to be later on, but I was making up for yesterday. I was partly thinking about running a half marathon, in no small part because of the Beat the Blerch race, but I didn't think I was up for a half marathon and I definitely wasn't going to run just 10km. So I figured 10mi was a reasonable compromise since it's about midway between those two distances. I felt surprisingly good, but that might be from two days of rest. I need to get back in the saddle and back into the gym.

I will pay for this run tomorrow, but at least I can still crank out 10.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 ----- 09:30 1.00
0.11 10:02 00:32 09:02 09:02 1.11
1.00 19:41 09:39 ----- 09:20 2.11
0.11 20:02 00:21 09:01 09:01 2.22
1.00 29:19 09:17 ----- 09:06 3.22
0.11 29:52 00:33 08:52 08:58 3.33
1.00 39:02 09:10 ----- 09:01 4.33
0.11 39:28 00:26 08:39 08:53 4.44
1.00 48:36 09:08 ----- 08:56 5.44
0.11 49:04 00:28 08:39 08:50 5.55
1.00 58:21 09:17 ----- 08:55 6.55
0.11 58:42 00:21 08:41 08:49 6.66
1.00 67:51 09:09 ----- 08:51 7.66
0.11 68:15 00:24 08:36 08:47 7.77
1.00 77:25 09:10 ----- 08:50 8.77
0.11 77:50 00:25 08:38 08:46 8.88
1.00 87:06 09:16 ----- 08:49 9.88
0.12 87:33 00:27 08:41 08:45 10.00

5.55mi, 49:25, 17 SEP 14, Kabul, Afghanistan

Today is day 299 of the campaign.

iThink:
Los Campesinos, "Sweet Dreams Sweet Cheeks"

WX at 3 PM (19) Sep 17 69 (21) 42 (6) 30.00 (1016) WNW 3 RH 37

Odometer 14B: 40.4mi

Z3 high-Z4. Average/max heart rate = 154/166

I'd skipped dinner because I was thinking I'd get in a long run today. Today turned out not to be the case, partly because a request for information came in that required me to turn on it in the office, and because I have to be up an hour earlier than I usually get up - so I was going to curtail it. I was thinking I was going to run seven laps, but as beat as my legs felt (and they felt pretty beat in lap one) I decided discretion was the better part of valor. If I still felt like crap by the fourth lap, I'd call it. Instead, I felt even better, so I put in another one.

All this is offset by the fact that I turned the end of the run fast enough where I was still able to stroll into midrats, and stuffed my face. Because I was hungry. On the bright side, I was pretty loosened up by lap 4 and the last one felt quite nice. I was still hungry.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 ----- 09:33 1.00
0.11 10:10 00:37 09:10 09:10 1.11
1.00 19:51 09:41 ----- 09:24 2.11
0.11 20:13 00:22 09:03 09:06 2.22
1.00 29:49 09:36 ----- 09:16 3.22
0.11 30:06 00:17 08:54 09:02 3.33
1.00 39:38 09:32 ----- 09:09 4.33
0.11 39:51 00:13 08:47 08:59 4.44
1.00 49:19 09:28 ----- 09:04 5.44
0.11 49:25 00:06 08:37 08:54 5.55

4.44mi, 42:51, 16 SEP 14, Kabul, Afghanistan

Today is day 298 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 3 PM (19) Sep 16 66 (19) 17 (-8) 29.97 (1015) WNW 7 RH 15

Odometer 14A: 332.8mi

Z3 low-mid. Average/max heart rate = 143/149

40/40/30/20/10 pushups, 50 situps, 3x15@65 squats, 3x15@290 leg presses, 3x10@400 horizontal leg presses.

Nothing but wogging at zone 3 low after doing leg work. I'll consider something longer tomorrow. Maybe.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.44 42:51 42:51 09:39 09:39 4.44

4.44mi, 38:04, 15 SEP 14, Kabul, Afghanistan

Today is day 297 of the campaign.

iThink:
ATB, "Ecstasy"

WX at 4 PM (20) Sep 15 73 (23) 12 (-11) 30.03 (1017) N 17 RH 9

Odometer 14A: 328.3mi

Z3-Z4. Average/max heart rate = 158/171

This deployment continues at its usual fast clip. It's hard to believe I've already marked off half of September.

40/35/30/25/20/15 pushups. 50/40/35/30/25/20 situps. Also 60 flutter kicks.

The average heart rate is a little misleading as the last lap and a half was an exercise in feeling a little lighter, stronger, and faster. It's been a while since I've done so marked a set of negative splits.

I attribute this mostly increased core strength and some of the raw strength work I've been doing for leg presses. As to be expected, there is some return on investment, but it's about a week delayed. In the meantime, I'll continue to work this, but not to excess, which sounds like leg presses are an every-other-day thing.

Today felt pretty good, although the weather is quite pleasant and only getting nicer - although every day I get closer to winter is a day closer to vaporized particulates in the air.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 ----- 09:15 1.00
0.11 09:45 00:30 08:47 08:47 1.11
1.00 19:13 09:28 ----- 09:06 2.11
0.11 19:28 00:15 08:45 08:46 2.22
1.00 28:17 08:49 ----- 08:47 3.22
0.11 28:57 00:40 08:33 08:42 3.33
1.00 37:42 08:45 ----- 08:42 4.33
0.11 38:04 00:22 08:13 08:34 4.44

3.33mi, 35:18, 14 SEP 14, Kabul, Afghanistan

Today is day 296 of the campaign.

iThink:
Erik Voeks, "Hester A.Fish"

WX at 4 PM (20) Sep 13 69 (21) 12 (-11) 29.97 (1015) SW 6 RH 10

Odometer 14B: 34.8mi

Z2-Z3 low. Average/max heart rate = 139/147

Pushups: 30/30/25/20/15/15, Situps: 40/35/30/25/20/15/10, Leg presses, 4x15@290.

Light, andI mean LIGHT wogging tonight. I started late because I was on the phone with the OPFOR Cdr and the Spetsnaz. But after leg presses and how beat up my legs felt this morning, I needed to get in an easy run to work off lactate. This normally would've been day 295, but I started AFTER midnight, so I'm logging day of actual start.

The Erik Voeks song would never factor into any run other than a recovery run.  It is that tranquil.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.33 35:18 35:18 10:36 10:36 3.33

9.0mi, 82:02, 12 SEP 14, Kabul, Afghanistan

Today is day 294 of the campaign.

iThink:
Above and Beyond, "Home" (Club Mix)
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin mix)

WX at 4 PM (20) Sep 12 66 (19) 51 (11) 30.03 (1017) WSW 5 RH 58

Odometer 14A: 323.8mi

Z3. Average/max heart rate = 154/161

I slept in, but I went to sleep too late last night. No pushups or situps today, although yesterday was a standard overload day to try to build some more strength. I also did flutter kicks for the first time in a while, so I was definitely feeling them this morning and at the beginning of this run. The first two laps were pretty gritty.

Since I didn't do anything this afternoon, it was going to be a long run, although I didn't feel up to much more than LSD. That was the case, although getting stretched out for laps 4 through 7 was actually kind of pleasant.

Time for rack.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 ----- 09:59 1.00
0.11 10:16 00:17 09:15 09:15 1.11
1.00 20:10 09:54 ----- 09:33 2.11
0.11 20:27 00:17 09:10 09:13 2.22
1.00 30:29 10:02 ----- 09:28 3.22
0.11 30:45 00:16 09:17 09:14 3.33
1.00 40:26 09:41 ----- 09:20 4.33
0.11 40:49 00:23 09:04 09:12 4.44
1.00 50:16 09:27 ----- 09:14 5.44
0.11 50:38 00:22 08:51 09:07 5.55
1.00 60:08 09:30 ----- 09:11 6.55
0.11 60:30 00:22 08:53 09:05 6.66
1.00 70:04 09:34 ----- 09:09 7.66
0.22 71:34 01:30 09:04 09:05 7.88
1.00 81:48 10:14 ----- 09:13 8.88
0.12 82:02 00:14 09:20 09:07 9.00

4.44mi, 38:53, 10 SEP 14, Kabul, Afghanistan

Today is day 292 of the campaign.

iThink:
Alex Armes, "Anywhere You Go"

WX at 2 PM (18) Sep 10 75 (24) 42 (6) 30.00 (1016) WSW 6 RH 31

Odometer 14A: 314.8mi

Z3 high. Average/max heart rate = 158/166

30/30/20/20/15/15 pushups, 40/35/30/25/20/15/15 situps, 4x15@290 leg press, 3x15@65 squat in the afternoon. Then this run, which felt quite nice...but recognizing that I took yesterday off. I'll see if I can stick with splitting between two parts and seeing what I get. I felt better in the afternoon after going to the gym, which I guess is a good thing. The gratifying thing about the run was how much lighter I felt after doing the strength work in the gym.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 ----- 09:18 1.00
0.11 10:01 00:43 09:01 09:01 1.11
1.00 19:23 09:22 ----- 09:11 2.11
0.11 19:45 00:22 08:46 08:54 2.22
1.00 29:05 09:20 ----- 09:02 3.22
0.11 29:29 00:24 08:46 08:51 3.33
1.00 38:41 09:12 ----- 08:56 4.33
0.11 38:52 00:11 08:27 08:45 4.44

8.88mi, 78:34, 8 SEP 14, Kabul, Afghanistan

Today is day 290 of the campaign.

iThink:
The Sisters of Mercy (with Ofra Haza), "Temple of Love"
Corner Stone Cues, "Ten Years (Kashmir II)" (yes, I'm a little embarrassed to admit this)

WX at 3 PM (19) Sep 08 69 (21) 41 (5) 30.06 (1018) Variable 3 RH 35

Odometer 14A: 310.0mi

Z4. Average/max heart rate = 158/172

First fucking workout of any kind in three days. THREE DAYS! That is how bad work has been. Not for any good reason, but my incipient crankiness has gone into overdrive the last week because of the fucking insane workload lately.

This run was a check of proof to see how I felt after a few days of not lifting. I need to get back at that, though.

This will eventually pass, but at some point, things have to slow down.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 ----- 09:16 1.00
0.11 09:50 00:34 08:51 08:51 1.11
1.00 19:08 09:19 ----- 09:04 2.11
0.11 19:35 00:27 08:47 08:49 2.22
1.00 28:55 09:20 ----- 08:59 3.22
0.11 29:20 00:25 08:47 08:48 3.33
1.00 38:13 08:54 ----- 08:50 4.33
0.11 38:50 00:37 08:34 08:45 4.44
1.00 47:47 08:57 ----- 08:47 5.44
0.11 48:12 00:25 08:26 08:41 5.55
1.00 57:07 08:56 ----- 08:43 6.55
0.11 57:30 00:23 08:23 08:38 6.66
1.00 66:21 08:51 ----- 08:40 7.66
0.11 66:44 00:22 08:19 08:35 7.77
1.00 78:00 11:16 ----- 08:54 8.77
0.11 78:34 00:34 10:40 08:51 8.88

5.55mi, 49:23, 5 SEP 14, Kabul, Afghanistan

Today is day 287 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Philip Glass, "Pruitt Igoe"
The Sisters of Mercy, "The Temple of Love" (1992 remix)


WX at 3 PM (19) Sep 05 68 (20) 53 (12) 29.88 (1012) E 8 RH 56

Odometer 14A: 301.0mi

Z4. Average/max heart rate = 158/168

Today was an almost missed day. I dashed off to the gym with 20 minutes to spare and cranked out 20x5 pushups, all progressively worse, then a somewhat frenzied spate of 4x15 standard leg press@290 with 2x15 calf extensions@290 and another 20 pushups before I ran 5.55mi. What made the run somewhat surprising was the degree to which I was running negative splits, although I'd admit my legs were tired, especially on the first two laps. Still, today was a good day. Tomorrow needs to be a little more deliberate. At least I'm getting stronger.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 ----- 09:43 1.00
0.11 10:20 00:37 09:19 09:19 1.11
1.00 19:51 09:31 ----- 09:24 2.11
0.11 20:27 00:36 09:07 09:13 2.22
1.00 29:32 09:05 ----- 09:10 3.22
0.11 30:06 00:34 08:42 09:02 3.33
1.00 39:29 09:23 ----- 09:07 4.33
0.11 39:49 00:20 08:45 08:58 4.44
1.00 48:59 09:10 ----- 09:00 5.44
0.11 49:23 00:24 08:37 08:54 5.55

4.44mi, 42:01, 3 SEP 14, Kabul, Afghanistan

Today is day 285 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 3 PM (19) Sep 03 73 (23) 28 (-2) 29.97 (1015) N 12 RH 18

Odometer 14B: 31.5mi

Z3. Average/max heart rate = 149/157

Slow run as recovery from yesterday's longer run and lifting. Also, I'm really tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 ----- 10:05 1.00
0.11 10:48 00:43 09:44 09:44 1.11
1.00 20:55 10:07 ----- 09:55 2.11
0.11 21:22 00:27 09:31 09:37 2.22
1.00 31:14 09:52 ----- 09:42 3.22
0.11 31:43 00:29 09:19 09:31 3.33
1.00 41:36 09:53 ----- 09:36 4.33
0.11 42:01 00:25 09:17 09:28 4.44

6.66mi, 58:07, 2 SEP 14, Kabul, Afghanistan

Today is day 284 of the campaign.

iThink:
Tanya Donnelly, "Human"

WX at 2 PM (18) Sep 02 71 (22) 39 (4) 30.06 (1018) NNW 10 RH 30

Odometer 14A: 295.3mi

Z3 first three laps, Z4 high for two laps, Z3 low finish. Average/max heart rate = 161/174

Before I started: 20x3, 15x4, 10x2 pushups, 20x2, 15x3 GHD situps, 4x15@290# leg press, 3x15@67# squats.

Then I ran after about a 30 minute break, and I didn't know how I'd feel, but surprisingly, I felt pretty good, especially after the first three, which I ran at mostly aerobic pace.

The next two were a little faster, to see if I had more speed in me, and the last lap was recovery. I'm actually encouraged, strangely enough.

Today's iThink was absolutely apropos.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 ----- 09:30 1.00
0.11 09:53 00:23 08:54 08:54 1.11
1.00 19:28 09:35 ----- 09:14 2.11
0.11 19:34 00:06 08:43 08:49 2.22
1.00 28:50 09:16 ----- 08:57 3.22
0.11 29:01 00:11 08:31 08:43 3.33
1.00 38:10 09:09 ----- 08:49 4.33
0.11 38:27 00:17 08:30 08:40 4.44
1.00 47:20 08:53 ----- 08:42 5.44
0.11 47:37 00:17 08:15 08:35 5.55
1.00 57:46 10:09 ----- 08:49 6.55
0.11 58:07 00:21 09:28 08:44 6.66