3.2mi, 30:00, 20 OCT 19, Quantico, Virginia

iThink:
Sacha Collisson, "Ablaze"

WX at Noon (16) Oct 20 57.9 (14.4) 55.0 (12.8) 29.86 (1011) NE 18 rain; mist

Odometer 19: 183.1mi

Z3-Z4. Average/max heart rate = 157/176

Heavy lifting this morning, with some added running at the back side to continue burning lard. Weight is at its lowest in a while, 194.6, so I've been getting leaner and I am pretty happy with that. I was completely smoked this afternoon, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:14 09:24 09:24 09:37 2.00
1.00 28:13 08:59 08:59 09:24 3.00
0.20 30:00 01:47 08:55 09:23 3.20