4.44mi, 37:52, 13 OCT 14, Kabul, Afghanistan

Today is day 325 of the campaign.

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

WX at 5 AM (9) Oct 13 60 (16) 33 (1) 30.18 (1022) E 16 RH 36

Odometer 14B: 95.1mi

Z3 first 3/4, Z4 to Z5 finish. Average/max heart rate = 156/173

40/40/40/40 pushups - stronger today. 50/45/40/35 situps - weaker today- interspersed with 25/25/25/25 flutter kicks. 3x15@290 leg presses, kind of rough.

Today felt better, but yesterday's day off probably had something to do with it. So did the weather, which is the first really pleasant day I've been out. Runs will probably shift to daylight as night gets more sporty for air quality. The first lap was rough, but today was all negative splits. I felt surprisingly good at the end and really decided to see how far I could run anaerobically. I was pretty gratified, even though the iThink was entirely more mellow than was warranted for a finish of that intensity. I also have a meeting in 25 minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 ----- 09:32 1.00
0.11 09:58 00:26 08:59 08:59 1.11
1.00 19:14 09:16 ----- 09:07 2.11
0.11 19:36 00:22 08:41 08:50 2.22
1.00 28:42 09:05 ----- 08:55 3.22
0.11 29:04 00:22 08:31 08:44 3.33
1.00 37:37 08:33 ----- 08:41 4.33
0.11 37:52 00:16 07:56 08:32 4.44