3.5mi, 30:50, 16 FEB 20, Quantico, Virginia

iThink:
Iron Maiden, "Aces High"
Aly & AJ, "Chemicals React"

WX at Noon (17) Feb 16 42.1 (5.6) 27.0 (-2.8) 30.21 (1023) Calm

Odometer 20: 46.2mi

Z4. Average/max heart rate = 152/158

A good day of lifting, increased weight in almost every category today.Easy run afterwards to work off my waffle from Waffle House this morning.

The second iThink is one of my guiltiest of guilty pleasures. It has significance that I won't go into here.


Hex bar deadlift 10@230, 8/6 @240
Dumbbell bench press 7/6/5 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @90
Seated Leg Curl 12/10/8 @100
Leg Extension 12/10/8 @85
Plate Loaded Leg Press 15/12/10 @300
Iso-situp 25/20 @BW
ACFT leg tuck 8/4 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.50 33:46 33:46 09:39 09:39 3.50