4.93mi, 53:53, 4 NOV 19, Arlington, Virginia

iThink:
(none.)

WX at 4 PM (21) Nov 04 60.1 (15.6) 39.9 (4.4) 30.25 (1024) S 12 RH 47

Odometer 19B: 74.1mi

Z3. Average/max heart rate = 145/164

No lifting today. I was running artificially slowly as I was running with an old friend and our pace was conversational. This is actually not a bad thing as I needed to probably do some less stressful running today.

Adding about 1:09 of walking at the back end. I resisted the urge to pull away - that's for a solo run, not a run talking with a friend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 22:32 22:32 10:56 10:56 2.06
0.44 27:10 04:38 10:32 10:52 2.50
1.46 42:43 15:33 10:39 10:47 3.96
0.90 52:44 10:01 11:08 10:51 4.86