2.97mi, 30:06, 7 FEB 20, Arlington, Virginia

iThink:
The Bats, "Courage"
Hilary Duff, "Wake Up"

WX at 1 PM (18) Feb 02 45.0 (7.2) 37.0 (2.8) 29.63 (1003) S 9

Odometer 20: 28.0mi

Z3 threshold/Z4. Average/max heart rate = 154/170 inaccurate


Made it to the gym. Minor, incremental progress, but my knees hurt. On the brighter side, my back hurts much less these days.  I was a little tired from last night's 15k erg.

Hex bar deadlift 10/8/6 @220
Pushups 12/10/8 @4-count slow cadence
Hammer MTS Row 12/10/8 @65
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10 @35
Rope Face Pull 12/10 @42.5

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.246 02:21 02:21 09:34 09:34 0.25
0.246 04:42 02:21 09:33 09:34 0.49
0.246 07:00 02:17 09:17 09:28 0.74
0.246 09:26 02:27 09:56 09:35 0.98
0.246 11:37 02:10 08:50 09:26 1.23
0.246 13:53 02:16 09:13 09:24 1.48
0.246 16:05 02:13 08:59 09:20 1.72
0.246 18:17 02:11 08:52 09:17 1.97
0.246 20:27 02:11 08:50 09:14 2.22
0.246 22:36 02:09 08:45 09:11 2.46
0.246 24:39 02:03 08:19 09:06 2.71
0.246 27:42 03:03 12:23 09:23 2.95