5.0mi, 54:16, 27 DEC 18, Springfield, Virginia

iThink:
Randy Edelman, "Armistead Is Hit"
The Smiths, "Bigmouth Strikes Again" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986
Cobalt 60, "Darwin Was Right"

WX at 6 AM (11) Dec 27 27 (-3) 25 (-4) 30.43 (1030) Calm RH 92

Odometer 18B: 163.8mi

Z3. Average/max heart rate = 141/158

After hitting the GHD situp bench for the first time in years, I was gauging how my back would feel. Today was an easy run after the last two days, mostly to see how I'd go. I was loosened up by the end, so not bad. But not fast at all.

Running progressive negative splits was particularly encouraging, though, so today was a good day in that respect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:01 14:01 11:35 11:35 1.21
1.29 28:12 14:11 11:00 11:17 2.50
1.29 42:18 14:06 10:56 11:10 3.79
1.21 54:16 11:58 09:53 10:51 5.00