3.1mi+lift, 16:50+18:24, 22 AUG 22, Carlisle, Pennsylvania

iThink:
Austin Millz, "Butterfly"
Touché Amoré, "I'll Be Your Host"

WX at 9 PM (1) Aug 23 78.1 (25.6) 62.1 (16.7) 29.92 (1013) WNW 6 RH 58

Odometer 21B: 255.2mi

Z3.7 in. Average/max heart rate = 146/158 Z4.4 out. Average/max heart rate = 152/161

Easier run as I'm tapering for an ACFT. More lifting to promote lard burnage though.

Lifting today:
Hex bar deadlift 10/10/10 @165
Overhead dumbbell press 10/10/10 @25
Plate-loaded leg press 15/15/15 @230
Dumbbell bench iso press 7/6/5 @30
Dumbbell row 10/10/10 @30
Lat Pulldown 10/8/6 @90


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:50 16:50 10:52 10:52 1.55
1.55 35:14 18:24 11:52 11:22 3.10