4.12mi, 45:27, 23 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "Eight Seconds"
Title Fight, "Loud and Clear"
Title Fight, "Evander"

WX at 10 PM (3) Dec 23 41.5 (5.3) 33.8 (1.0) 30.25 (1024) SE 3 RH 74

Odometer 20B: 341.7mi

Z3.6. Average/max heart rate = 144/155

Significant lifting going into the x-moose weekend, but also I needed to get an easy run in to complement my strength work. Also, to burn lard. I am sleep deprived and am sleeping in tomorrow, which is just as well since it's supposed to be very wet and windy tomorrow.

Lifting earlier today:
Hex Bar Deadlift 6 @200, 10/10/10 @180
Overhead barbell press 10/8/6 @75
Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Forearm curl 10/10/10 @15 alternating overhand underhand
Lat Pulldown 10/10/10 @70
GHD situp 15/12/10 @BW to horizontal
Leg press machine 15 @190, 12/10 @210


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:37 13:37 11:15 11:15 1.21
0.84 22:27 08:50 10:31 10:57 2.05
0.85 32:23 09:56 11:41 11:10 2.90
1.22 45:27 13:04 10:42 11:02 4.12