7.21mi, 83:59, 27 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 27 72.0 (22.2) 66.6 (19.2) 29.88 (1011) NNW 5 RH 83

Odometer 17: 373.3mi

Z4 ingress and return, Z3 midleg. Average/max heart rate = no reading.

Forced recovery run for me and for the Running Partner, who is not familiar with pacing on recovery runs. The challenge for inexperienced runners is that they want to push all the time. The hardest thing to do, then, is to take recovery days properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:52 15:52 10:30 10:30 1.51
4.19 68:05 52:13 12:28 11:57 5.70
1.51 83:59 15:54 10:32 11:39 7.21