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