6.66mi, 57:37, 22 SEP 14, Kabul, Afghanistan

Today is day 304 of the campaign.

iThink:
50Foot Wave, "Hot Pink, Distorted"
Toto, "Dune (Desert Theme)"

WX at 3 PM (19) Sep 22 71 (22) 19 (-7) 30.06 (1018) S 3 RH 13

Odometer 14A: 339.5mi

Z4. Average/max heart rate = 160/174

40/40/40/40 pushups, 50/45/40/35 situps. 4x15@65 squat, 3x15@125kg seated leg press.

Today was a surprisingly pleasant, and fast-feeling run. I attribute that to taking yesterday off (less 2,000m on the erg at drag factor 110 in 8:30) because I accidentally did something (later corrected) that made me so blindingly angry that I didn't do anything. I also attribute that to pleasant weather, as nice as I've felt lately, and the distinct possibility that after a month of doing pushups, situps, leg presses, squats, some hip flexor exercises, and some calf raises to address my nagging plantar fascitis, that I'm actually getting stronger. The tough part once I get home is keeping up this momentum. That presumes I want to do pushups and situps when I get home (doubtful) from work, or that I'll get up earlier and do them (even more doubtful).

I took the first four laps at what I felt to be just about, then just above, anaerobic threshold pace. The last two laps were done hard, well inside zone 4 to see how I might feel as I get ready for a PT test. I could definitely feel my legs stronger than they have been since I've been here. That's encouraging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 ----- 09:33 1.00
0.11 09:54 00:21 08:55 08:55 1.11
1.00 19:17 09:23 ----- 09:08 2.11
0.11 19:39 00:22 08:47 08:51 2.22
1.00 29:09 09:30 ----- 09:03 3.22
0.11 29:30 00:21 08:52 08:52 3.33
1.00 38:43 09:13 ----- 08:56 4.33
0.11 39:12 00:29 08:44 08:50 4.44
1.00 48:03 08:51 ----- 08:50 5.44
0.11 48:30 00:27 08:23 08:44 5.55
1.00 57:10 08:40 ----- 08:44 6.55
0.11 57:37 00:27 08:13 08:39 6.66