6.66mi, 72:09, 2 AUG 20, Springfield, Virginia

iThink:
Rob Zombie, "Feel So Numb"

WX at 10 PM (2) Aug 02 82.4 (28.0) 74.8 (23.8) 29.92 (1013) SSE 5 RH 77

Odometer 20: 296.5mi

Z4 threshold. Average/max heart rate = 147/159

Abnormally faster start and first half, but slower second half, not the least of which because I had gone out a bit fast. Also, yesterday marked some lifting, which might've had some effect on how I felt today:

Hex bar deadlift 10/8/6 @180
Standing barbell press 10/8 @75
Dumbbell bench press 7/6/5 iso hold @30 improving form
Dumbbell row 10/9/8 @35 good form
Plate loaded leg press 15/12/10 @250
Lat Pulldown 12/10/8 @120
Leg Extension 12/10/8 @55
Leg Curl 12/10/8 @75
ACFT leg tuck 5/3/2 with poor form

My left forearm is not ready for that lat pulldown - I could feel the inklings of a reinjury in the making, so I won't do that again for a bit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:18 13:18 11:05 11:05 1.20
2.11 35:52 22:33 10:41 10:50 3.31
2.14 59:24 23:32 11:00 10:54 5.45
1.21 72:09 12:45 10:32 10:50 6.66