4.0mi, 37:50, 31 JUL 19, Arlington, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 3 PM (19) Jul 31 88.3 (31.3) 66.7 (19.3) 30.02 (1016) Calm

Odometer 19: 84.5mi

Z4-Z5 finish. Average/max heart rate = 154/172

A little bit of dumbbell incline presses and cable pulldowns before running four on the indoor track. I'm taking tomorrow off since my back is feeling it, but I'm still working on lard. Or getting rid of thereof.

Quarter mile splits ended up being consistently around 2:22-2:24 in the first half, then I started to speed up to about 2:20/quarter mile, then finished on a 2:13 last quarter, which might've been undisciplined, but no matter. Still better than a day off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 37:50 37:50 09:28 09:28 4.00