7.12mi, 72:38, 1 NOV 20, Springfield, Virginia

iThink:
Chvrches, "Gun"
The Cure, "A Forest"

WX at 6 PM (23) Nov 01 56.5 (13.6) 51.6 (10.9) 29.8 (1009) NW 9 RH 83

Odometer 20B: 307.0mi

Z4.6. Average/max heart rate = 149/163

First run in almost a week, which I hadn't really intended on taking off. Today wasn't intended to be hard, but I was running about threshold pace but the last half was a bit harder. I was trying to not beat up my knees too much, so tomorrow I'll probably do a recovery run of similar distance as I'm trying to work off some lard that I've managed to re-accumulate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 18:27 18:27 10:15 10:15 1.80
1.01 29:23 10:56 10:50 10:28 2.81
1.55 44:39 15:16 09:51 10:14 4.36
1.55 60:50 16:11 10:27 10:18 5.91
1.21 72:38 11:48 09:45 10:12 7.12