Tehran is the capital of....

4.0 miles in 37:21 on real outdoor pavement, not the treadmill. That’s the farthest I’ve ever run outdoors. I was thinking about going for the fifth lap to make it five miles, but after my pace dropped dramatically in the fourth mile after running three steady 8:45 miles, so I figured that was a good sign that it was about time to call it a day.

I’m a little concerned because I feel like I’m going so damn slow, and yet my heart rate is through the roof. I did almost 40 minutes of activity at right around 190bpm. That’s way too high, isn’t it?

I also swam 225 meters in 10 minutes. Don’t anyone drown near me, OK? I’m the wrong guy to come rescue you.

I gots blisters on my arches. And my legs hurt so I can barely walk. I guess today was a good day.