4.0mi on dreadmill, 36:36, 6 OCT 19, Quantico, Virginia

iThink:
The Bats, "Courage"

WX at 11 AM (15) Oct 06 68.0 (20.0) 57.9 (14.4) 30.3 (1026) SSW 6

Odometer 19B: 45.0mi

Z3. Average/max heart rate = supposedly 167/177, but probably not

First workout after a radio frequency ablation this past wednesday of my L4, L5, and S1 nerve clusters. The pain relief is still apparent after going to the gym and I had forgotten to take my daily meds so I was working off no NSAIDS beforehand. I am mildly encouraged that things that would've induced crippling back pain didn't. So there's that.

Dreadmill went okay once I got it programmed. Weight work preceding was just where I left off last week!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 18:40 09:07 09:07 09:20 2.00
1.00 27:45 09:05 09:05 09:15 3.00
1.00 36:36 08:51 08:51 09:09 4.00