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