10,000m on Concept2 Model D, 44:27.2, 19 DEC 16, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at      9 AM (14) Dec 19     32.0 (0.0)     17.1 (-8.3)     30.73 (1040)     NNE 15 RH 53 WC 21 (-6)

Odometer 14B: 410.2mi

Z3-Z4.  Average/max heart rate = 150/164

Nothing hard, but something to follow on the long run from yesterday.

Splits
Distance:    10000
Time:    44:27.2
Avg/500m:    02:13.4
Drag Factor:    106
Per Mile:    00:07:09