8.0mi, 72:22, 25 NOV 12, Springfield, Virginia

iThink:
MxPx, "I Will Follow"
Rush, "Middletown Dreams"

WX at 09:55 W 3 10.00 Mostly Cloudy BKN100 BKN120 38 18 44% NA NA 30.11 1019.9

Odometer 12A: 396.9mi

Z3. Average/max heart rate = 153/169

I was in the mood for a long run but I wasn't sure how my body was going to feel. I was definitely a bit tight at the beginning as I think I'm still recovering from the concentrated running of the last few days, but by the time I got to mile 3, things were pretty good.

Today, while a long run, was not a day for redlining the run, so I ran just above aerobic threshold, and the average HR was pretty representative of most of the run.

I don't think there would've been any benefit gained from going hard beyond the distance today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 18:33 09:31 09:31 09:16 2.00
1.00 28:03 09:30 09:30 09:21 3.00
1.00 36:54 08:51 08:51 09:13 4.00
1.00 46:01 09:07 09:07 09:12 5.00
1.00 54:34 08:33 08:33 09:06 6.00
1.00 63:02 08:28 08:28 09:00 7.00
1.00 72:22 09:20 09:20 09:03 8.00