4.1mi, 40;15.3, 26 JAN 20, Quantico, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 26 12:56 NW 7 10.00 Overcast OVC050 48 NA 50 32 NA 45 NA 29.90 1012.6

Odometer 20: 21.0mi

Z4. Average/max heart rate = 161/178 inaccurate

I realize I can work out more but I need to not squander that work through overeating, which is not good.  I'm not sure why my last mile was so fast, but I'll take it.


Hex bar deadlift 10/8/6 @220
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @85
Lat pulldown 12/10/8@120
Linear Leg Press 15/12/10 @280
Seated Leg Curl 12/10/8 @85
Leg Extension 12/10/8 @85
Deadbug 2x20 @BW
ACFT Leg tuck 8 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.000 10:00 10:00 10:00 10:00 1.00
1.000 19:58 09:57 09:57 09:59 2.00
1.010 29:54 09:57 09:51 09:56 3.01
0.990 39:01 09:07 09:12 09:45 4.00
0.097 40:15 01:14 12:43 09:49 4.10