4.0mi on dreadmill, 38:05, 1 MAR 20, Quantico, Virginia

iThink:
Alvvays, "He's On The Beach"

WX at 01 12:56 S 6 10.00 Fair CLR 45 NA 44 23 NA 42 NA 30.25 1024.3

Odometer 20:51.2mi

Z4. Average/max heart rate = 155/168

First run in a bit, but also first lifting in over a week. Lower working loads but still worth it.

Hex bar deadlift 10@200/8@210/6@220
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8/6 @85
Kneeling landmine press 10/8/6@25
Plate Loaded Leg Press 15/12/10 @290
GHD situp 25 @BW
Deadbug 20 @BW
ACFT leg tuck 6 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 09:32 09:32 1.00
1.00 19:11 09:39 09:39 09:35 2.00
1.00 28:43 09:32 09:32 09:34 3.00
1.00 38:05 09:22 09:22 09:31 4.00