6.66mi, 72:19, 28 OCT 24, Chantilly, Virginia

iThink:
Alvvays, "Alimony" (156bpm)
The Killers, "Run For Cover" (165bpm)

WX at 10 AM (14) Oct 29 55.0 (12.8) 44.1 (6.7) 30.45 (1031) S 7 RH 67
Odometer 24B: 228.4mi
TE 4.5/0.1. Average/max heart rate = 144/158. Exercise Load 216

I had to take yesterday off as I was pretty beat.

The recommendation for was a threshold run. I was a bit pressed for time, but on the return, I had a sense of more speed and I pushed it hard - at which point I pushed into zone 4 and concentrated on turnover even going uphill. Wasn't intending on a time trial type event, but the last two miles certainly felt like it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.23 25:13 25:13 11:18 11:18 2.23
0.98 36:07 10:54 11:07 11:15 3.21
0.98 46:51 10:44 10:57 11:11 4.19
2.47 72:19 25:28 10:19 10:52 6.66