5.5mi, 57:07, 17 JUL 19, Springfield, Virginia

iThink:
Darude, "Sandstorm"

WX at 8 AM (12) Jul 17 81.9 (27.7) 74.7 (23.7) 30 (1015) SSW 5 RH 78

Odometer 19: 60.5mi

Z4 high. Average/max heart rate = 164/181

Slowest, hardest run I have done in a long while. It is not a good sign when I'm going recovery pace and I'm still running well in zone 4. Goddamn it was hot. Also, I'm out of shape. I lifted on the 14th, but didn't row, and didn't really do much the last two days.

Will try to get in another run on Friday.  I sure need it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:17 12:17 10:09 10:09 1.21
1.54 27:27 15:10 09:51 09:59 2.75
1.53 44:04 16:37 10:52 10:18 4.28
1.21 57:07 13:03 10:47 10:24 5.49