10,000m on Concept2 Model D, 44:57.6, 2 APR 25, Lorton, Virginia

 iThink: none as I was watching the 1982 (silly) action film The Soldier.

WX at      9 PM (1) Apr 02     54.7 (12.6)     40.6 (4.8)     30.25 (1024)     ESE 9     

Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 122  Avg/Max Power 143/224W  Avg/Max HR 139/155

Wasn't sure how hard I was going to go, but it was harder than I thought I might pull, which is good, because I didn't feel very ambitious, and today was not supposed to be a recovery day.

Splits
Distance:    10000
Time:    44:57.6
Avg/500m:    02:14.9
Drag Factor:    105
Per Mile:    00:07:14

4.44mi+lift, 56:17, 1 APR 25, Lorton, Virginia

iThink:
For Against, "The Pennines" (165bpm)

WX at 6 PM (22) Apr 01 57.7 (14.3) 24.8 (-4.0) 30.11 (1019) NNW 7 RH 27
Odometer 25A: 247.1mi
Run TE 2.7/0.0. Exercise Load 57 Average/max heart rate = 126/133


Easy, easy recovery after yesterday's long and surprisingly challenging run. The goal was to run in zone 2 and for once, I think I actually did it. Anything more than that would've been unwise.

Negative splits were consistent with warming up in the first two laps. I was trying to not go too hard on the last lap.

Lifting today after run:
Dumbbell Deadlift 10/10/10 @50+50
Dumbbell Overhead Press 10/10/10 @25+25
Dumbbell Chest Press 10/10/10 @25+25
Dumbbell Squat 10/10/10 @50+50

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 14:29 14:29 13:03 13:03 1.11
1.11 28:38 14:09 12:45 12:54 2.22
1.11 42:26 13:48 12:26 12:45 3.33
1.11 56:17 13:51 12:29 12:41 4.44