4.6mi, 38:59, 4 OCT 11, Fort Leavenworth, Kansas

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Michael Kamen, "Band of Brothers Suite No. 2"

WX at 0800: 55.9 (13.3)     DP 46.9 (8.3)     BP 30.21 (1023)     S 9 RH 71

Odometer 11A: 420.5mi

Z4.  Average/max heart rate = 156/177

Yesterday was a day off since I had to be in Lawrence for some school-related responsibilities.  I slept about 6 hours last night.  I need to level that back up to 7 so I don't feel so crap in the mornings.

Today was hard, but didn't start intending to go that way.  I'll call this one a tempo run.  Oh, and 100 pushups, 100 situps.

Splits
SGMT    AGGRG    SEGMT    PERMI    AVGPC    DIST
1.00    08:22    08:22    08:22    08:22    1.00
1.00    17:08    08:46    08:46    08:34    2.00
1.00    25:27    08:19    08:19    08:29    3.00
1.00    33:59    08:32    08:32    08:30    4.00
0.59    38:59    05:00    08:28    08:30    4.59