7.13mi, 73:36, 16 JAN 21, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers on A Hotel Bed"
Chvrches, "Gun"
The Smiths, "Some Girls Are Bigger Than Others"

WX at 6 PM (23) Jan 16 40.1 (4.5) 29.3 (-1.5) 29.6 (1002) W 7 RH 65

Odometer 20B: 384.6mi

Z3.9. Average/max heart rate = 150/170

Not a particularly hard start but a hard midpoint and a easier finish. I had taken a cardiac stress test but was cut off at 166bpm, which I think is too low to be 95% of MHR. Not if I was maxing out at 170 today and still felt like I had just a little bit left. It is VERY rare that I run a negative split on the 4th lap as it is mostly uphill, which is an indicator of just how hard I was grinding up the hill.

Lifting today: Deadlift 10/10/10 @165
Overhead press 10/8/6 @85
Landmine squat 15/12/10 @35
Dumbbell iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Standing cable curl 10/10/10 @12.5
Lat Pulldown 10/10/10 @85/95/100


Time to retire these shoes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:02 19:02 10:28 10:28 1.82
1.01 30:28 11:26 11:19 10:46 2.83
1.56 45:58 15:30 09:56 10:28 4.39
1.52 61:11 15:13 10:00 10:21 5.91
1.21 73:36 12:26 10:16 10:20 7.12