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