Hilary Duff, "Wake Up"
Lillis à Laoire, "Wander my Friends"
The Legion of Doom, "Dangerous Business Since 1979"
Aly & AJ, "Slow Down" (which I tried to purge in vain)
WX at 1100: 84.0 (28.9) 64.0 (17.8) 30.04 (1017) NNE 7 RH 51
WX at 1000: 80.1 (26.7) 66.0 (18.9) 30.03 (1016) NNE 8 RH 62
WX at 0900: 73.9 (23.3) 66.0 (18.9) 30.04 (1017) N 8 RH 76
Odometer 1: 30.0mi
Z3, Z4 high going uphill.
Today was a day to work off the last two days of "do nothing but eat." I decided to take a slightly different take on running multiple loops of Dunbar Cave State Park's recovery trail (the 1.7mi loop), and concentrated on not going out too fast, which appears to have worked. I ended up taking breaks after laps 2, 3, and 4, which probably helped. While I need to keep working upper body, I realize that I need to start working lower body for raw power. Either that, or I need to start roadmarching again, which I need to do in any event, but may hold off until I get back to Fort Leavenworth to do.
In the meantime, I've become stronger, thinner, and perhaps a bit faster, and bizarrely enough, I'm running less. I think this is transitory, though. Still, a 220 pound bench press is encouraging.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 19:38 19:38 11:33 11:33 1.70
1.70 39:10 19:32 11:29 11:31 3.40
1.70 58:51 19:41 11:35 11:32 5.10
1.70 78:20 19:29 11:28 11:31 6.80
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