3.02mi+lifting, 32:54, 10 OCT 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"

WX at 20:56 E 7 8.00 Overcast OVC010 71 63 76% NA NA 30.28 1025.4

Odometer 21: 269.7mi

Z3.5. Average/max heart rate = 144/157

Shorter run, but lifting interspersed as my back was hurting earlier today. Not great, but definitely worth it to get it in.

Lifting:

Deadlift 10/10/10 @145
Overhead barbell press 10/10/10 @80
Dumbbell bench iso press 7/6/5 @35
Dumbbell row 10/10/10 @35
Linear leg press 15/12/10 @245
Nautilus abodminal machine 15/15/2 @70


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 15:48 15:48 10:32 10:32 1.50
1.52 32:54 17:06 11:15 10:54 3.02