6.11mi, 70:18, 24 JUL 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Jul 24 80.8 (27.1) 77.2 (25.1) 30.06 (1017) Calm RH 88

Odometer 20: 276.5mi

Z3 high. Average/max heart rate = 139/161

Hex bar deadlift 10/8/6 @180
Standing barbell press 10/8 @75
ACFT leg tuck 4/3/2 with poor form
GHD situp 15/12/10
Dumbbell bench press 7/6/5 iso hold @30 max effort
Dumbbell row 10/8/6 @30
Leg press machine 15/12/10 @220
MTS Front Pulldown 12/10/8 @60 each side
MTS Leg Extension 12/10/8 @30 each side

My legs were dead, dead, dead. Admittedly, I did lift today and I traded off a little working load for better form, which is the way to go. I was still having problems with the leg tuck, and that's when I realized my triceps were still sore from earlier this week and I was having a hard time hanging onto the bar. In unrelated news, the Army's upcoming PT test pretty much licks my ass raw.


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.23 13:48 13:48 11:13 11:13 1.23
1.53 30:53 17:04 11:09 11:11 2.76
2.14 56:27 25:34 11:57 11:31 4.90
1.21 70:18 13:52 11:27 11:30 6.11