6.66mi, 73:15, 20 JUL 20, Springfield, Virginia

iThink:
New Model Army, "Running in the Rain"
Sugarcult, "Dead Living"

WX at 9 PM (1) Jul 20 77 (25) 73 (23) 29.93 (1013) S 3 thunder RH 88

Odometer 20: 263.4mi

Z3/Z4 threshold. Average/max heart rate = 147/177

Today was another day of lifting, followed by a run later that night. The premise was that I might get more weight loss if I ran and lifted. It would probably work better back to back, but it was not to be.

Hex bar deadlift 10/8/6 @180
Standing barbell press 10/8 @65
Dumbbell bench press 7/6/4 iso hold @35
Dumbbell row 10/8/6 @35
Landmine squat 15/12/10 @20
Landmine single arm press 10/8/6 @10
Gravitron pullups 12/12/9 @75
ACFT leg tuck 1 @BW with poor form

I'm hoping the weight work will help a bit with back pain but I need to be attentive to quad and hip flexors. The run was indistinguished but at least there was driving rain for the first quarter of the run. The run length took a little adjustment, but it was perfect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:55 12:55 10:46 10:46 1.20
2.10 35:48 22:53 10:54 10:51 3.30
2.13 59:54 24:06 11:19 11:02 5.43
1.23 73:15 13:22 10:52 11:00 6.66