8.02mi, 89:05, 4 APR 20, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 4 PM (20) Apr 04 59.4 (15.2) 42.3 (5.7) 30 (1015) E 3 RH 53

Odometer 19B: 191.5mi

Z3. Average/max heart rate = 143/156

Long slow distance, a deliberately paced, very disciplined run at just under anaerobic threshold. Goal was to burn as much lard as possible and try to raise max VO2, which did increase by 1 to 42. What I didn't realize was that running hard and slow lowers max VO2. This run was all to build base.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 16:07 16:07 11:30 11:30 1.40
1.62 35:11 19:04 11:46 11:39 3.02
0.98 46:11 11:00 11:13 11:33 4.00
0.97 56:57 10:47 11:07 11:28 4.97
1.63 73:46 16:49 10:19 11:11 6.60
1.42 89:05 15:19 10:47 11:06 8.02