4.0mi, 45:04, 9 JAN 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "The Story Ends"

WX at 7 PM (0) Jan 09 39.0 (3.9) 23.0 (-5.0) 30.01 (1016) W 9 RH 52

Odometer 22: 110.6mi

TE 3.5/0.0. Average/max heart rate = 144/160

Yesterday's recovery run was probably prudent. I wasn't sure how I was going to feel, but I decided to experiment with turnover and tempo and ended up running a pretty substantial negative split. So I'm happy, although I know my legs will pay in spades for it tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:53 22:53 11:26 11:26 2.00
2.00 45:04 22:11 11:05 11:16 4.00