4.1mi, 42:17, 28 AUG 19, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Sugarcult, "Dead Living"

WX at 6 AM (10) Aug 28 66 (19) 64 (18) 29.91 (1012) Calm RH 93

Odometer 19: 143.0mi

Z3 high-Z4. Average/max heart rate = 145/166

I almost slept in. I did a fair amount of ab and upper body work yesterday with some additional legs, but didn't run or row.

I'm glad I didn't weenie out, though. My hips flexors are tired, probably to be expected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:02 13:02 10:47 10:47 1.21
0.84 21:44 08:41 10:21 10:36 2.05
0.84 30:46 09:02 10:46 10:39 2.89
1.21 42:17 11:31 09:31 10:19 4.10