6.66mi, 76:03, 22 JUL 20, Springfield, Virginia

iThink:
Green Day, "Holiday"
The Calling, "Wherever You Will Go"

WX at 10 PM (2) Jul 22 75 (24) 73 (23) 30.05 (1017) NW 5 RH 94

Odometer 20B: 96.5mi

Z3 threshold. Average/max heart rate = 144/155

Easy recovery run as my legs were really tired after lifting. I almost bagged it off, but by the time I was going to commit to 5 or 6.66, I decided to go the longer distance because I was more loosened up. I probably need to take tomorrow off, though.

I need to be more judicious about working load.  I am probably being too ambitious.

Hex bar deadlift 10/8/6 @180
Standing barbell press 10/8 @75
ACFT leg tuck 5/3/2 with poor form
Dumbbell bench press 7/6/3 iso hold @35 max effort
Dumbbell row 10/8/6 @35
Leg press machine 15/12/10 @210
Lat Pulldown 10/10/8 @100

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:00 14:00 11:34 11:34 1.21
2.10 37:27 23:27 11:10 11:19 3.31
2.13 62:25 24:58 11:43 11:28 5.44
1.22 76:03 13:38 11:10 11:25 6.66