3.5mi, 33:09, 2 FEB 20, Quantico, Virginia

iThink:
Jane Siberry, "One More Colour"

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

Odometer 20: 25.0mi

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

Hex bar deadlift 8/8/6 @230
Dumbbell bench press 7/6*/5 iso hold @50 (premature finish before end of 6)
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @85
Plate Loaded Leg Press 15/12/10 @290
Seated Leg Curl 12/10/8 @90
Seated Calf 15/12/10 @50
Iso Situp 25/20 @BW
Deadbug 2x20 @BW

Surprisingly quicker than I expected on the dreadmill but today was an experiment in heavier working loads. First increase and the reps reflected.  Deadlift and dumbbell exercises were ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:47 04:47 09:34 09:34 0.50
1.00 14:28 09:41 09:41 09:39 1.50
1.00 23:59 09:31 09:31 09:36 2.50
1.00 33:08 09:09 09:09 09:28 3.50