3.0mi, 36:37, 11 JAN 20, Quantico, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (16) Jan 10 42.1 (5.6) 34.0 (1.1) 30.6 (1036) S 7

Odometer 19: 245.5mi

Z4. Average/max heart rate = 165/183 inaccurate

First full new workout and this is different. Pushups, slow, very close together, to get ready for the Army's new PT test. I realize some of my lower back woes are coming from bad form and as I started to watch form, my back has hurt a lot less. I'll pay close attention to that.

What I'm not happy about is my knees hurting from the kneeling landmine press and other knee-intensive activities. Also, my left arm tendonitis refuses to go away. Still, better than nothing, and followed by three miles on the dreadmill at zone 4.

I retired the NB880s today and tossed them. I've traded them in for ASICS GT-4000s to see how they fare. Should be an improvement, I hope.

Hex Bar deadlift 10/8/6@200
Hammer Row 12@50, 10@70, 8@100
Pushups 12/10@very slow cadence
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10@25

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:31 09:15 09:15 09:15 2.00
1.00 27:39 09:08 09:08 09:13 3.00