4.48mi, 39:36, 26 JUN 13, Springfield, Virginia

iThink:
The Bats, "Flowers and Trees"

WX at 05:58 Calm 10.00 Fair CLR 71 65 83% NA NA 29.92 1013.4

Odometer 13A: 60.3mi

Z4. Average/max heart rate = 152/172

In spite of the average HR, this was a hard run. I started later than I wanted to, and compensated by going much, much harder than I otherwise would after a day that was also zone 4. It wasn't fast, but it wasn't slow, and it certainly wasn't easy.

It was worth it, but I will definitely need to back off tomorrow lest I risk not getting enough rest. I'm still not getting enough rest otherwise.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:37 08:37 08:37 08:37 1.00
1.00 17:57 09:20 09:20 08:58 2.00
1.00 26:58 09:01 09:01 08:59 3.00
1.00 35:28 08:30 08:30 08:52 4.00
0.48 39:36 04:08 08:37 08:50 4.48