7.0mi, 67:08, 21 SEP 15, Washington, District of Columbia

iThink: None.

WX at 21 06:52 NE 10 10.00 Overcast FEW080 BKN130 OVC250 64 50 60% NA NA 30.11 1019.5

Odometer 15A: 379.0mi

Z3 high. Average/max heart rate = 151/168

I had to roll in early for a late-breaking urinalysis. First time I've come up for one in years. I literally don't remember the last time I had to do one since I was a captain. I went for a run in the District as a result, and it wasn't fast, but not slow either. I ran with one of my coworkers, who'd done it before.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:07 09:27 09:27 09:33 2.00
1.00 28:38 09:32 09:32 09:33 3.00
1.00 38:36 09:58 09:58 09:39 4.00
1.00 48:15 09:39 09:39 09:39 5.00
1.00 57:29 09:13 09:13 09:35 6.00
1.00 07:08 09:39 09:39 09:35 7.00