7.13mi, 67:29, 19 NOV 20, Springfield, Virginia

iThink:
Dance With The Dead, "Robeast"
Chvrches, "Gun"

WX at 5 PM (22) Nov 19 51.3 (10.7) 26.6 (-3.0) 30.47 (1031) S 6 RH 38

Odometer 20C: 130.2mi

Z4.4. Average/max heart rate = 156/172

First run after coming off beta blockers and I felt pretty goddamn awesome. Fast and the weather was absolutely perfect. I was holding a sizeably harder pace than usual but the weather more than helped. Just a great run today.

One big difference was, of course, that I haven't done anything since Sunday. I did lift on Tuesday, and that was pretty good as I felt good in spite of being careful. It was also the first time I had done standard (not hex-bar) deadlifts and I will probably work those a little more intensively because of their general benefit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:09 17:09 09:29 09:29 1.81
1.01 27:03 09:54 09:48 09:35 2.82
1.55 41:28 14:25 09:18 09:29 4.37
1.55 56:25 14:57 09:38 09:32 5.92
1.21 67:29 11:04 09:09 09:28 7.13