5000+5000m on Concept2 Model D, 23:30+23:47, 21 FEB 16, Springfield, Virginia

iThink:
Courage My Love, "The River"

WX at 16:58    Calm    0.50    Fog    OVC010    52    50             95%    NA    NA    29.86    1011.5       

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 136/141

Recovery day, enforced low speed, and trying not to exceed 140bpm.  The hard standard was not to depart zone 3, which I didn't.

Splits
Distance:    5000
Time:    23:30.0
Avg/500m:    02:21.0
Drag Factor:    123
Per Mile:    00:07:34

Distance:    5000
Time:    23:47.9
Avg/500m:    02:22.8
Drag Factor:    123
Per Mile:    00:07:40