4.11mi, 44:31, 19 OCT 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan KS"

WX at Noon (16) Oct 19 64 (18) 57 (14) 30.3 (1026) S 8 RH 77

Odometer 20B: 284.4mi

Z3.4. Average/max heart rate = 139/153

Recovery run, with the goal of not exceeding threshold intensity (150bpm) or 12:00/mi, neither of which I did, but I didn't exceed by much. Admitted, they were also on long uphills.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:40 13:40 11:18 11:18 1.21
0.84 22:23 08:43 10:22 10:55 2.05
0.84 32:00 09:37 11:27 11:04 2.89
1.22 44:31 12:32 10:16 10:50 4.11