10.0mi, 1:43:41, 14 JUN 20, Springfield, Virginia

iThink:
Turboslash, "Rush!"
Max, "Aim" from Age of Aquarius: Blue Planet
The Northern Pikes, "Wait For Me"

WX at 9 PM (1) Jun 14 70.7 (21.5) 52.7 (11.5) 30.3 (1026) ESE 3 RH 52
WX at 8 PM (0) Jun 14 72.5 (22.5) 53.2 (11.8) 30.29 (1025) E 3 RH 51

Odometer 20B: 10.0mi

Z3 start, Z4 finish. Average/max heart rate = 147/166

New shoes to replace the old ones from last year. I decided to take advantage of the weather as it was cooling off and my first real haircut in over three months to get in a tempo run. I was experimenting with faster turnover since the last two weeks I've been able to run about the same speed at lower effort; what I haven't been really able to do is markedly speed up at the same level of effort. I'm going to continue to burn lard so I can get back down to fighting trim, but I hope the weight loss will help. I suspect it will, but it's not a substitute for strength work.

Splits

SGMT  AGGRG SEGMT PERMI AVGPC DIST
2.34  25:19 25:19 10:49 10:49 2.34
0.64  32:35 07:16 11:22 10:56 2.98
2.15  54:06 21:31 10:01 10:33 5.13
1.94  73:52 19:45 10:11 10:27 7.07
1.41  88:49 14:57 10:36 10:28 8.48
1.52 103:41 14:52 09:47 10:22 10.00