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