4+1mi, 35:20+10:23, 16 OCT 19, Arlington, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (16) Oct 16 61.0 (16.1) 59.0 (15.0) 29.67 (1004) W 7 heavy rain; mist

Odometer 19B: 59.0mi

Z3-Z4. Average/max heart rate = 155/177

Some lifting to attack some nagging back pain, followed by four miles at just above threshold pace, then an easier recovery mile, then some work with the foam roller, for which it's been a while (and I felt it for sure). Still, some athletic catharsis is a good thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:04 08:49 08:49 09:02 2.00
1.00 26:51 08:47 08:47 08:57 3.00
1.00 35:20 08:30 08:30 08:50 4.00
1.00 45:44 10:23 10:23 09:09 5.00