4.5mi+lift, 43:51, 23 JUL 12, Fort Leavenworth, Kansas

iThink:
Dan Latarski and Kim Nagel, title music to the 1990 computer game Stellar 7
Kernkraft 500, "Zombie Nation"

WX at 08:53 SW 9 10.00 A Few Clouds FEW250 88 63 43% NA 89 30.07 1016.8

Odometer 12A: 160.1mi

Z3 HRM, Z4 effort. Average/max heart rate = 149/164

My legs were absolutely dead. I wasn't going very hard for heart rate but my legs were complete and utter toast.

Hang clean to split jerk 15/15/10 @65#
GHD situp 20/20/15
Bench press 30/30/30 @95#
GHD back extension 15/15/15
TRX Row 10/10/10
Unilateral Romanian Deadlift 8/8/8 each leg

The only saving grace was that the return was slightly faster (or at least felt that way) than other times I've gone.

Last real workout for a while. Movers are coming tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:55 09:56 09:56 09:58 2.00
1.00 29:20 09:25 09:25 09:47 3.00
0.28 31:55 02:35 09:14 09:44 3.28

1.00 41:43 09:48 09:48 09:45 4.28
0.22 43:51 02:08 09:42 09:45 4.50