4.44mi, 43:35, 29 OCT 14, Kabul, Afghanistan

Today is day 341 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix)
Neko Case, "This Tornado Loves You"

WX at 6 AM (10) Oct 29 60 (16) 35 (2) 30.12 (1020) NNW 12 RH 38

Odometer 14A: 403.6mi

Z3. Average/max heart rate = 148/155

50/40/40/30 pushups, 50/45/40/35 situps, 25/25/25/25 flutter kick, 4x15@290 leg press.

Probably not the recovery run it should be, but certainly an exercise in forcing myself to get at it after a PT test. The usual workout, followed by the usual easy run to work both strength and endurance. But my legs should feel beat after what I did yesterday and today. Tomorrow needs to be easy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:45 10:45 ----- ----- 1.00
0.11 10:57 00:13 09:52 09:52 1.11
1.00 21:20 10:22 ----- ----- 2.11
0.11 21:48 00:28 09:46 09:49 2.22
1.00 32:23 10:35 ----- ----- 3.22
0.11 32:37 00:14 09:45 09:48 3.33
1.00 43:11 10:34 ----- ----- 4.33
0.11 43:35 00:24 09:53 09:49 4.44