3.0mi on the dreadmill, 28:54, 15 MAR 20, Quantico, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 1 PM (17) Mar 15 44 (7) 30.49 (1032) NE 10

Odometer 20: 64.0mi

Z4. Average/max heart rate = 162/179 accurate

Definitely zone 4, but it was coming on the tail of some lifting. My left arm is starting to get some more overuse injuries.

Hex bar deadlift 10@220/8@230/6@240
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @95
Landmime squat 15/12/10 @25
Landmime press each arm 10/8/6 @20
ACFT leg tuck 9/7 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:20 09:33 09:33 09:40 2.00
1.00 28:54 09:34 09:34 09:38 3.00