6.07mi, 54:45, 22 OCT 12, Norfolk, Virginia

iThink:
Bear McCreary, "One Year Later"
Iron Maiden, "Aces High"

WX at 05:59 Calm 7.00 Fair CLR 55 46 72% NA NA 30.18 1022.0

Odometer 12A: 311.0mi

Z3 low first half, Z4 up to max VO2 pace second half. Average/max heart rate = 153/173

I woke up surprisingly alert, but was slow this morning. My first lap of the NSA was a primer leg, but slow even by my standards. I took it ridiculously slow, after which I had to take a brief stop. After that stop, I went back out and ran the second lap with a vengeance. I ran out a bit to make sure I got in 6mi, and wogged the remainder back.

Average HR for the first 3 miles was 147, for the last 3 miles was 165. Probably could've gone harder, but I wasn't quite up to that level of intensity until the very end.

I was meaning to run this weekend, but was so exhausted that I didn't do anything but sleep in. I think the accumulated sleep loss finally came to a head this weekend.

I occasionally wonder if I'm still up to the physical challenges I once faced almost two decades ago and I'm pretty sure the answer is "not anymore."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 19:57 09:56 09:56 09:58 2.00
1.00 29:28 09:31 09:31 09:49 3.00
1.00 37:44 08:16 08:16 09:26 4.00
1.00 46:06 08:22 08:22 09:13 5.00
1.00 54:04 07:58 07:58 09:01 6.00
0.07 54:45 00:41 09:46 09:01 6.07