5.21mi, 55:32, 5 FEB 20, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
The Connells, "Take A Bow"

WX at 7 AM (12) Feb 05 50.2 (10.1) 44.2 (6.8) 29.92 (1013) NNE 7 RH 79

Odometer 20: 30.2mi

Z3. Average/max heart rate = 141/157

First lap was inauspicious, but after a quick stop, the second was much better. Still nothing to really be proud of, but I didn't get in any mileage yesterday and I needed something after some heavy lifting yesterday. So this is what it is.

Speaking of which, yesterday's work:
Hex bar deadlift 10/8/6 @230
Dumbbell bench press 7/6/5 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/6 @90
Plate Loaded Leg Press 15/12/10 @280

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:37 13:37 11:15 11:15 1.21
1.40 29:14 15:37 11:10 11:12 2.61
1.20 41:46 12:32 10:27 10:58 3.81
1.40 55:32 13:46 09:50 10:40 5.21