2.4mi + 5,000m on Concept2 Model E, 21:11+21:47.7, 29 MAR 12, Fort Leavenworth, Kansas

iThink: Motley Crüe, "Kickstart My Heart"

WX at 07:53 E 17 G 25 10.00 Overcast OVC021 57 54 29.91 1012.1

Odometer 11B: 334.0mi equivalency.

Z4. Average/max heart rate = 154/177

140 (60/50/30) pushups, 140 situps (50/50/40) before start.

Much faster run than expected, then 5,000m at Z4 solid on the erg, then slower run (but still at Z4) back.

I will feel the suck later...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 10:21 10:21 08:42 08:33 1.21

Distance: 5000
Time: 21:47.7
Avg/500m: 02:10.8
Drag Factor: 105
Per Mile: 00:07:01

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 21:11 10:50 09:06 08:45 2.42