4.55mi, 48:59, 19 DEC 17, Springfield, Virginia

iThink:
"Shenandoah" (the traditional American chanty)
New Model Army, "Young, Gifted, Skint"

WX at Noon (17) Dec 19 58.3 (14.6) 40.3 (4.6) 29.95 (1014) S 5 RH 51

Odometer 17B: 300.9mi

Z3. Average/max heart rate = 143/162

Legs are still dead, but they are recovering. I took this slow to burn lard, and running almost entirely in zone 3 probably did the trick. The Younger is starting to sing the first of the two iThinks today, and it always brings me to tears.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:01 13:01 10:51 10:51 1.20
1.25 26:13 13:13 10:34 10:42 2.45
0.89 36:27 10:14 11:30 10:55 3.34
1.21 48:59 12:32 10:21 10:46 4.55