6.66mi, 58:44, 30 SEP 14, Kabul, Afghanistan

Today is day 312 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix, then Daniel Kandi remix)

WX at 4 PM (20) Sep 30 68 (20) 17 (-8) 30.18 (1022) NW 6 RH 14

Odometer 14B: 62.5mi

Z3, last two laps Z4. Average/max heart rate = 152/165

40/40/40/30/20 pushups, 50/45/40/35 situps. 4x15@290 leg presses, 3x10@400 horizontal calf press yesterday. 40/40/30/20/20 pushups, 50/40/30/20/20 situps alternating with 30/25/20/20/20 flutter kicks. 3x10@290 leg presses.

I didn't run yesterday. I had to run today, but I'm continuing to work the usual pre-PT test workout with some leg presses added in today. Today marked a little more controlled leg presses, concentrating on slow, controlled power. That's about all I felt like doing. That is all.

What made today's run somewhat productive was the deliberately slow start, running progressive more negative splits as I got progressively faster and faster. That was okay, and by the last two laps, I was fully warmed up and going. Only then did I really break zone three and go a bit harder, which was the other remarkable thing about this run. Now the challenge is gearing down enough to go to sleep since it's after 1:00am.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 ----- 09:31 1.00
0.11 10:10 00:39 09:10 09:10 1.11
1.00 19:54 09:44 ----- 09:26 2.11
0.11 20:13 00:19 09:03 09:06 2.22
1.00 29:55 09:42 ----- 09:17 3.22
0.11 30:10 00:15 08:58 09:04 3.33
1.00 39:33 09:23 ----- 09:08 4.33
0.11 39:56 00:23 08:48 09:00 4.44
1.00 49:06 09:10 ----- 09:02 5.44
0.11 49:25 00:19 08:33 08:54 5.55
1.00 58:19 08:54 ----- 08:54 6.55
0.11 58:44 00:25 08:24 08:49 6.66