10,000m on Concept2 Model D, 45:29.0, 14 AUG 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Can't Stand It"
James Horner, "Battle in the Mutara Nebula"
James Horner, "Enterprise Attacks Reliant"
Zolof the Rock and Roll Destroyer, "Death or Radio"

WX at 6 AM (10) Aug 14     64 (18)     64 (18)     30.02 (1016)     Calm RH 100

Odometer 14B: 411.0mi

Z3 high.  Max heart rate = 155

First time on the erg in a long while.  I needed to give my knees a break because they were hurting after the last two weeks.

I got to hear my left knee popping quite a bit.  Not a good sign, regrettably.

Splits
Distance:    10000
Time:    45:29.0
Avg/500m:    02:16.4
Drag Factor:    110
Per Mile:    00:07:19