12.33mi, 2:00:56, 26 SEP 15, Annandale/Fairfax, Virginia

iThink:
Courage My Love, "Bridges"
Bill Conti, "Yeager's Triumph"

WX at 07:58 Vrbl 2 10.00 Fair CLR 65 54 66 65 68% NA NA 30.31 1026.7

Odometer 15B: 138.3mi

Z3. Average/max heart rate = 151/173

My guideline for this run, which I actually thought was going to be closer to 13 miles, was to run at a pace that still enabled glycogen regenesis later on. That was for the most part the case, and I ran a generally disciplined run that was neither too fast nor too slow. I was very happy to find that I could run almost 9:00/mi at the end, since this is the longest run I've done in a few years.

What I didn't count on was the absence of any water fountains along the way. What I drank before I started is what I finished with at the end. Take the pain. My run was shorter because as it turns out, I made a wrong turn and came off the Cross-County Trail by mistake. First time going that far. That was probably unintentionally prudent.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:36 10:36 10:36 10:36 1.00
1.00 0:20:37 10:01 10:01 10:19 2.00
1.00 0:30:44 10:06 10:06 10:15 3.00
1.00 0:40:38 09:54 09:54 10:10 4.00
1.00 0:50:33 09:54 09:54 10:07 5.00
1.00 1:00:49 10:16 10:16 10:08 6.00
1.00 1:10:22 09:33 09:33 10:03 7.00
1.00 1:20:01 09:39 09:39 10:00 8.00
1.00 1:29:42 09:41 09:41 09:58 9.00
1.00 1:39:19 09:37 09:37 09:56 10.00
1.00 1:48:45 09:26 09:26 09:53 11.00
1.00 1:57:53 09:07 09:07 09:49 12.00
0.33 2:00:56 03:04 09:16 09:49 12.33