Song of the Day

The movers are here, there is ambiguity, and this is the only goddamn song that comes to mind.

4.5mi+lift, 43:51, 23 JUL 12, Fort Leavenworth, Kansas

iThink:
Dan Latarski and Kim Nagel, title music to the 1990 computer game Stellar 7
Kernkraft 500, "Zombie Nation"

WX at 08:53 SW 9 10.00 A Few Clouds FEW250 88 63 43% NA 89 30.07 1016.8

Odometer 12A: 160.1mi

Z3 HRM, Z4 effort. Average/max heart rate = 149/164

My legs were absolutely dead. I wasn't going very hard for heart rate but my legs were complete and utter toast.

Hang clean to split jerk 15/15/10 @65#
GHD situp 20/20/15
Bench press 30/30/30 @95#
GHD back extension 15/15/15
TRX Row 10/10/10
Unilateral Romanian Deadlift 8/8/8 each leg

The only saving grace was that the return was slightly faster (or at least felt that way) than other times I've gone.

Last real workout for a while. Movers are coming tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:55 09:56 09:56 09:58 2.00
1.00 29:20 09:25 09:25 09:47 3.00
0.28 31:55 02:35 09:14 09:44 3.28

1.00 41:43 09:48 09:48 09:45 4.28
0.22 43:51 02:08 09:42 09:45 4.50

6.68mi, 62:48, 21 JUL 12, Fort Leavenworth, Kansas

iThink: Rush, "Middletown Dreams"

WX at 07:53 S 7 10.00 Partly Cloudy SCT250 75 65 71% NA NA 30.10 1018.1

Odometer 12B: 66.3mi

Z3 high/Z4. Average/max heart rate = 153/168

Somehow, today felt like a Z4 run for relative effort, even though the HRM says I only averaged 153bpm, which this run absolutely did not feel like at all. 153bpm is supposedly my 80% MHR threshold, although I don't think I feel that way at all.

Last 666 run before I move. Tomorrow is a day of rest as I will be packing out parts of the house in earnest tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:06 09:33 09:33 09:33 2.00
1.00 28:28 09:22 09:22 09:29 3.00
1.00 37:38 09:10 09:10 09:24 4.00
1.00 47:01 09:23 09:23 09:24 5.00
1.00 56:25 09:24 09:24 09:24 6.00
0.68 62:48 06:23 09:23 09:24 6.68

4.48mi+lift, 42:14, 20 JUL 12, Fort Leavenworth, Kansas

iThink: Bear McCreary, "Battlestar Sonatica" (no shit.)

WX at 07:53 E 8 10.00 A Few Clouds FEW250 75 66 74% NA NA 30.08 1017.2
WX at 06:53 E 7 10.00 Partly Cloudy SCT200 73 65 76% NA NA 30.07 1017.0

Odometer 12A: 155.6mi

Z3 high-Z4. Average/max heart rate = 153/174

I felt surprisingly better today even after yesterday's longer run and working in the garage most of the day sweeping it out and breaking down shelves in yesterday 100F weather.

WX at 16:53 yesterday N 12 G 18 10.00 A Few Clouds FEW080 102 65 30% NA 106 29.94 1012.3

Productive day in the gym today!
- jerk and split clean 15x2 @75#
- GHD situp 20x2
- bench press 30x2 @95#
- GHD back extension 15x2
- multidirectional lunge 6x2 @10+10#
- row 500m on Concept2 Model D (2:05/2:02 @ drag factor 140)
- unilat roman deadlift with reverse fly 8x2 @5+5@

The run even felt okay going back, although it was hard as usual after such a workout.

I do not understand why I felt better today because it can't be just the weather.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:31 09:14 09:14 09:15 2.00
1.00 27:51 09:20 09:20 09:17 3.00
0.28 30:21 02:30 08:56 09:15 3.28

1.00 40:18 09:57 09:57 09:25 4.28
0.20 42:14 01:56 09:40 09:26 4.48

5.56mi, 57:36, 19 JUL 12, Fort Leavenworth, Kansas

iThink:
ATB, "Ecstasy"
Hüsker Dü, "Eight Miles High"

WX at 07:53 W 6 10.00 Mostly Cloudy FEW050 SCT110 BKN250 83 67 59% NA 86 29.97 1013.5

Odometer 12B: 59.6mi

Z3. Average/max heart rate = 147/171

Good god today was fucking hot. Not so much because of the air temperature (which is a bit higher than usual) but the direct sunlight through much of the run.

My legs were also pretty beat after yesterday, so I decided to turn today into a recovery run, which I think was generally disciplined enough to do.

I probably had too much salt last night at dinner between my onion soup and macaroni and cheese. That's some bad eating, but it was a desperation dinner.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:23 10:23 10:23 10:23 1.00
1.00 20:39 10:16 10:16 10:19 2.00
1.00 31:28 10:49 10:49 10:29 3.00
1.00 41:40 10:12 10:12 10:25 4.00
1.00 51:57 10:17 10:17 10:23 5.00
0.56 57:36 05:39 10:05 10:22 5.56

Frak. It's. Hot.

4.49mi, 42:26, 18 JUL 12, Fort Leavenworth, Kansas

iThink:
Carly Rae Jepsen, "Call Me Maybe"
MaX, "Aim"

WX at 08:53 SW 14 10.00 Partly Cloudy FEW100 SCT250 87 65 48% NA 89 29.93 1012.2

Odometer 12A: 151.1mi

Z3 high. Average/max heart rate = 153/173

I may not have been working that hard, but my legs are very, very tired, as I am.

Standard 3-something warmup, then the following:

clean and split jerk 15x2
GHD situp 20x2
bench press 95# 30x2
multidirectional lunge 6x2
GHD back extension 15x2
unilat roman deadlift and reverse fly 8x2

Run back was slow and very painful. I was experimenting with faster foot tempo but it still sucked monkey balls.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:58 09:29 09:29 09:29 2.00
1.00 28:05 09:07 09:07 09:22 3.00
0.29 30:38 02:33 08:48 09:19 3.29
1.00 40:32 09:54 09:54 09:27 4.29
0.20 42:26 01:54 09:30 09:27 4.49

Um, woot.

Probably not something the Xtians out there will want to read..."God's total kill count is 2,476,633..."

Oh, chortle.

http://imgur.com/a/BvlRy

4.89, 44:17, 16 JUL 12, Fort Leavenworth, Kansas

iThink: Immediate Music, "Lacrimosa Dominae"

WX at 05:53 S 8 10.00 Fair CLR 70 64 82% NA NA 29.99 1014.2

Odometer 12A: 146.6mi

Z3 start, Z4 finish. Average/max heart rate = 153/173

Bumpy start at the front, but after a quick pit stop and a few miles, today felt better. Still not warmed up until about mile 3.

Still not as fast as I'd like, but I think I probably need to do more base mileage.

Thought about gym work but realized I didn't have the time.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
0.21 11:11 01:58 09:22 09:15 1.21
1.00 20:11 09:00 09:00 09:08 2.21
1.00 29:27 09:16 09:16 09:10 3.21
1.00 38:24 08:57 08:57 09:07 4.21
0.67 44:17 05:53 08:47 09:04 4.88

6.06mi, 57:28, 14 JUL 12, Fort Leavenworth, Kansas

iThink:
R.E.M., "Driver 8"
Die Mannequin, "Orson Welles & 2012"

WX at 08:53 SW 5 10.00 A Few Clouds FEW200 78 66 67% NA 80 30.07 1017.1

Odometer 12B: 54.0mi

Z3. Average/max heart rate = 151/170

I woke up later than I wanted to for a run, but I needed to get one in. I spent most of yesterday afternoon at LegoLand and then walking around the Crown Center in uptown Kansas City. (Uptown enough where there's a car wash in the parking garage.)

My legs were undoubtedly tired from yesterday's gym work but also from the walking. Also probably just in general since combining nontraditional gym work with running makes me run very slowly. Still, I'll give this a few more weeks before I decide to go one way or the other.

To be honest, I would rather run faster than pursue the generalized fitness that I associate with the CrossFit crowd. I also have no illusions about going back to the tactical force and recognize that I frankly don't give two shits about that lifestyle, especially after the last few years.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 18:58 09:11 09:11 09:29 2.00
1.00 28:36 09:38 09:38 09:32 3.00
1.00 38:25 09:49 09:49 09:36 4.00
1.00 47:46 09:21 09:21 09:33 5.00
1.06 57:28 09:42 09:09 09:29 6.06

2.4mi+gym, 23:14, 13 JUL 12, Fort Leavenworth, Kansas

iThink: Carly Jepsen, "Call Me Maybe" (stop snickering.)

WX at 07:53 S 8 10.00 Overcast BKN090 OVC250 77 64 64% NA 79 30.03 1015.8 0.01

Odometer 12A: 141.7mi

Z3. Average/max heart rate = 147/172

Gym is closed tomorrow, so I chumped running for gym work: Clean and split jerk 10x2 (2d+30#), multidir lunge 6+5, GHD situp 20x2, unilat rom deadlift/reverse fly combo 10x2, bench press 30x2@95#, 500m row on Concept2 at drag factor 140 (2:02/2:00), GHD back extension 15x2

I am pretty sure my nagging back pain was soreness from the back extensions three days ago. I'll see what I feel like tomorrow.

Life goes on after the dissertation. Woot.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:32 11:32 09:37 09:37 1.20
1.20 23:14 11:42 09:45 09:41 2.40

Songs of the dissertation

I defended my dissertation today. It is, for the most part, less some administrivia, over. Now to get the rest of the queep out of the way, and that's it.

These are the songs that got me through what ended up being 452 pages of writing:

Above and Beyond feat. Oceanlab, “On A Good Day” (Original mix, Daniel Kandi remix, Jer Martin remix, Above and Beyond Club Mix, Original Extended Mix)

Above and Beyond, “Alone Tonight”

Archers of Loaf, “Backwash”

ATB, “Ecstasy”

Axis of Awesome, “Can You Hear the F---ing Music Coming Out of My Car”

Axis of Awesome, “Four Chord Song”

Basil Poledouris, “Care Package”

Bear McCreary, “The Differently Sentient”

Better than Ezra, “In The Blood”

Björk, “All Is Full of Love”

Bob Mould, “MM 17”

Body Count, “Killing Floor”

Carly Rae Jepsen, “Call Me Maybe”

Chikita Violenta, “Some Girls Are Bigger Than Others”

Chris Richards and the Subtractions, “Don’t Do Anything Tonight”

Daft Punk, “Derezzed”

Daft Punk, “End of Line”

Death Cab For Cutie, “Doors Unlocked and Open”

Death Cab For Cutie, “What Sarah Said”

Deep Forest with Peter Gabriel, “While The Earth Sleeps” (original mix and Junior Vasquez remix)

Dum Dum Girls, “There Is A Light That Never Goes Out”

Hüsker Dü, “Eight Miles High”

Hüsker Dü, “New Day Rising”

Jackson Browne, “The Barricades of Heaven”

Jackson Browne, “For America”

Jackson Browne, “Fountain of Sorrow”

Journey, “Only The Young”

Liz Longley, “Unraveling”

Maritime, “For Science Fiction”

Maritime, “German Engineering”

Maritime, “It’s Casual”

Maritime, “Pearl”

Maritime, “Tearing Up The Oxygen”

Mason Daring, “Spider”

Metallica, "St. Anger"

Michael Nyman, “The Heart Asks Pleasure First”

Motley Crüe, “Kickstart My Heart”

MxPx, “I Will Follow”

Peter Gabriel, “Red Rain”

R.E.M., “Driver 8”

Rob Zombie, “Feel So Numb”

Sarge, “Clearer”

Sugar, “Gift”

Sugar, “Tilted”

The Bats, “Courage”

The Bats, “Flowers and Trees”

The Calling, “Wherever You Will Go”

The Chills, “Heavenly Pop Hit”

The dB’s, “She Won’t Drive in the Rain Anymore”

The Killers, “When You Were Young”

The Lemonheads, “Steve’s Boy”

The Sisters of Mercy, “In the Temple of Love” (’93 remake with Ofra Haza singing)

The Smiths, “The Draize Train”

The Smiths, “There Is A Light That Never Goes Out”

The XX, “Intro” (Deep Focus remix, Dubstep Go Jane Go remix, DJ Eco Bootleg)

Tommy Keene, “Running For Your Life”

4.6mi, 45:26, 11 JUL 12, Fort Leavenworth, Kansas

iThink: The Cure, "Object"

WX at 07:53 NE 8 10.00 A Few Clouds FEW080 73 63 71% NA NA 30.07 1017.2

Odometer 12A: 139.2mi

Z3 mid. Average/max heart rate = 147/161

Easy run because my legs were pretty much toast. Discretion prevailed over stupidity.

Chanced across video from the Cure's Royal Albert Hall show where they played Three Imaginary Boys, Seventeen Seconds, Faith, and some other stuff. That would've been one to see. I haven't really listened to "Object" since I was in high school.

Dissertation defense tomorrow. Time to get my head screwed on tight.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:55 09:55 09:55 09:55 1.00
1.00 19:47 09:52 09:52 09:54 2.00
1.00 29:42 09:55 09:55 09:54 3.00
1.00 39:32 09:50 09:50 09:53 4.00
0.60 45:26 05:54 09:50 09:53 4.60

4.47mi, 43:02, 10 JUL 12, Fort Leavenworth, Kansas

iThink:
Jane Siberry, "One More Colour"
The Connells, "Fun & Games"

WX at 08:53 NE 7 10.00 Fair CLR 77 64 64% NA 79 30.10 1018.0
WX at 07:53 NE 9 10.00 Fair CLR 73 64 74% NA NA 30.09 1017.8

Odometer 12B: 47.9mi

Z3 high. Average/max heart rate = 151/171

Gymwork. Didn't realize I was using a much lighter bar than previously thought: clean and split jerk 10x2, unilat rom deadlift/reverse fly combo 8x2, GHD situp 20x2, GHD back extension 20x2, benchpress 45x2, pull-up/burpee combo 8x2

The run was ugly...in spite of the pleasant weather, relatively speaking.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:43 09:25 09:25 09:21 2.00
1.00 28:20 09:37 09:37 09:27 3.00
0.28 30:59 02:39 09:28 09:27 3.28
1.00 41:11 10:12 10:12 09:37 4.28
0.19 43:02 01:51 09:44 09:38 4.47

4.6mi, 41:01, 9 JUL 12, Fort Leavenworth, Kansas

iThink: The Go-Go's, "My Heart Will Go On/Johnny, Are You Queer"

WX at 07:53 NE 14 10.00 Mostly Cloudy FEW100 BKN250 73 64 74% NA NA 30.07 1017.2

Odometer 12B: 43.4mi

Z4. Average/max heart rate = 156/173

This morning went hard because I had to be back quickly. I'll get in some alternate work after I get in the shower.

My legs were tired, but nowhere as dead as yesterday. I felt significantly better by the 4-mile mark, just in time to finish. The uphills are killing me, worse than usual. At least the weather was passable, a break from last week.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:48 08:49 08:49 08:54 2.00
1.00 26:39 08:51 08:51 08:53 3.00
1.00 35:39 09:00 09:00 08:55 4.00
0.60 41:01 05:22 08:57 08:55 4.60

6.4mi, 63:01, 8 JUL 12, Fort Leavenworth, Kansas

iThink:
The Smiths, "Unhappy Birthday"
The Boo Radleys, "There She Goes"
MxPx, "I Will Follow"
Bear McCreary, "Passacaglia"

WX at 07:53 Calm 10.00 Mostly Cloudy FEW060 SCT150 BKN250 80 67 64% NA 82 30.03 1015.4
WX at 08:53 NE 6 10.00 Mostly Cloudy FEW060 SCT150 BKN250 83 67 59% NA 86 30.04 1016.0

Odometer 12A: 134.6mi

Z3. Average/max heart rate = 149/168

I wasn't planning on going as relatively easy as I did today, but the real reason was a colossal set of dead legs. I can point that squarely to doing the gym work (mostly on hamstrings and quads) that I've done this past week. I'll continue to do this through the end of the month to see if it'll work for me. One of the reasons I stopped doing Crossfit in Afghanistan was because my legs were dead, all the time, and it took away from my running. The other reason I stopped doing it was because it added to my already considerable rage at that point in my life, so I didn't need to add to the rage meter.

If not, I guess I'll see what else works in August.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 19:57 09:37 09:37 09:58 2.00
1.00 29:39 09:42 09:42 09:53 3.00
1.00 39:46 10:07 10:07 09:56 4.00
1.00 49:39 09:53 09:53 09:56 5.00
1.00 59:20 09:41 09:41 09:53 6.00
0.40 63:01 03:41 09:12 09:51 6.40

4.48mi, 43:31, 6 JUL 12, Fort Leavenworth, Kansas

iThink:
Katy Perry, "Part of Me" (stop laughing.)
Death Cab for Cutie, "Soul Meets Body"

WX at 08:53 SW 9 10.00 Fair CLR 86 64 48% NA 87 30.03 1015.4
WX at 07:53 S 8 10.00 A Few Clouds FEW250 83 64 53% NA 84 30.02 1015.1

Odometer 12B: 38.8mi

Z3. Average/max heart rate = 143/166

Normally I don't go to the gym two days in a row, but I figured since it was closed on the weekend I'd go today. Two sets Hang clean+split jerk x10, Multidirectional lunge x4 all around, 500m TT on Concept2 at drag factor 115 (1:56/2:00), 20x GHD situps, bench press@95# x25, unilat romanian deadlift/reverse fly combo x8 each leg.

Return run was painful, as usual.

The road to recovery is long, I suspect.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:13 09:37 09:37 09:36 2.00
1.00 29:01 09:48 09:48 09:40 3.00
0.28 31:33 02:32 09:03 09:37 3.28
1.00 41:37 10:04 10:04 09:43 4.28
0.20 43:31 01:54 09:30 09:43 4.48

4.46mi, 42:06, 5 JUL 12, Fort Leavenworth, Kansas

iThink:
The Connells, "Upside Down"
Björk, "All Is Full of Love"

WX at 08:53 SW 12 10.00 Fair CLR 85 64 50% NA 86 30.01 1014.8
WX at 07:53 S 7 10.00 Fair CLR 81 63 54% NA 82 30.00 1014.3

Odometer 12A: 128.2mi

Z3 high/Z4. Average/max heart rate = 151/174

First part felt easier than before, and I was fully warmed up by the time I got to the bubble gym.

Still working through form on some of these exercises, particularly Unilateral romanian deadlift with reverse fly combination. I may have to leave the reverse fly out because I can't get the form right.

No doubt I will pay for it later. Run back was painful, the way it always is after such a workout.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:30 09:18 09:18 09:15 2.00
1.00 27:48 09:18 09:18 09:16 3.00
0.27 30:13 02:25 08:57 09:14 3.27
1.00 40:14 10:01 10:01 09:25 4.27
0.19 42:06 01:52 09:49 09:26 4.46

5.56mi, 51:07, 4 JUL 12, Fort Leavenworth, Kansas

iThink:
Lush, "Outdoor Miner"
Chris Stamey, "14 Shades of Green"

WX at 07:53 S 12 10.00 Fair CLR 81 60 49% NA 82 29.93 1012.3

Odometer 12B: 33.3mi

Z4. Average/max heart rate = 158/176

So much for alternative workout this morning - all the gyms were closed. Holiday hours don't apply to July 4.

Better start, but ugly finish. It was hot.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 18:04 09:08 09:08 09:02 2.00
1.00 27:05 09:01 09:01 09:02 3.00
0.77 33:57 06:52 08:55 09:00 3.77
1.00 43:34 09:37 09:37 09:08 4.77
0.79 51:07 07:33 09:33 09:12 5.56

4.62mi, 45:00, 3 JUL 12, Fort Leavenworth, Kansas

iThink: The dB's, "Rains Around Here"

WX at 06:53 S 10 10.00 Mostly Cloudy BKN250 78 67 82 77 69% NA 80 29.94 1012.3

Odometer 12A: 123.7mi

Z3. Average/max heart rate = 151/170

Jesus fucking airborne christ my legs were sore as shit. I still have to work them again tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 19:33 09:48 09:48 09:46 2.00
1.00 29:21 09:48 09:48 09:47 3.00
1.00 39:01 09:40 09:40 09:45 4.00
0.62 45:00 05:59 09:39 09:44 4.62

3.27 + 1.17mi, 30:40+11:40, 2 JUL 12, Fort Leavenworth, Kansas

iThink: Gnarls Barkley, "Gone Daddy Done"

WX at 07:53 S 9 10.00 Fair CLR 79 67 67% NA 81 29.99 1014.2
WX at 08:53 S 10 10.00 Fair CLR 83 68 61% NA 86 30.00 1014.6

Odometer 12B: 27.7mi

Z3/4. Average/max heart rate = 154/177

Relatively easy run, and I felt better today than I would've expected, but I decided to go do some of the exercises in this article (as well as some glute-hamstring developer situps) at mile 3.

I should do that more often. It was difficult, but I know I need to do it. Maybe Wednesday. I should also probably write down what I'm supposed to do so I'm not winging it as much as I did.

Today's iThink was because of killing two wasps nests that had taken root in the guardrails of my front porch. One of them stung Household6 yesterday, so it was on. I was going to kill every single last one of those motherfuckers. And I did. And so the song I hadn't thought of in a very long while became the earwig for today's run.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 18:43 09:20 09:20 09:21 2.00
1.00 28:13 09:30 09:30 09:24 3.00
0.27 30:40 02:27 09:04 09:23 3.27

TRX Row 3x12
Hang Clean to Split Jerk 3x10
Lunges 2x15
Unilateral Romanian Deadlift and Reverse Fly 2x10
GHD situps 3x20

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 40:36 09:56 09:56 09:30 4.27
0.17 42:20 01:44 10:12 09:32 4.44

6.67mi, 62:55 1 JUL 12, Fort Leavenworth, Kansas

iThink:
Bailter Space, "Glimmer Dot"
Bailter Space, "Return to Zero"
The Connells, "Fun & Games"
Cub, "Tomorrow Go Away"

WX at 08:53 SW 10 10.00 Partly Cloudy SCT150 82 66 58% NA 84 29.96 1013.2
WX at 07:53 S 9 10.00 Mostly Cloudy BKN140 78 66 67% NA 80 29.96 1013.0

Odometer 12A: 119.1mi

Z4. Average/max heart rate = 160/176

Today started rough and didn't get much better until about the 24-25 minute mark.

Shoes were too loose, but it is hard to find the exact spot with the Gel-Neo33s. I am thinking I will go back to the GT-series because these shoes fit differently than what I think I need.

Today was generally consistent but I am still not running as fast as I'd like.

I also recognize that I don't think I care enough about working out (or much of anything lately) to work out to that level of intensity or duration.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:48 09:21 09:21 09:24 2.00
1.00 28:18 09:30 09:30 09:26 3.00
1.00 37:44 09:26 09:26 09:26 4.00
1.00 47:07 09:23 09:23 09:25 5.00
1.00 56:38 09:31 09:31 09:26 6.00
0.67 62:55 06:17 09:23 09:26 6.67