3.0mi+lift, 37:12, 23 APR 24, Carlisle, Pennsylvania

iThink:
MxPx, "I Will Follow"
Jacqueline Schwab, "The Minstrel Boy"

WX at 7 PM (23) Apr 23 70.0 (21.1) 30.0 (-1.1) 29.89 (1012) S 13 RH 23

Odometer 24: 50.2mi

TE 2.5/0.0 in. Average/max heart rate = 137/152
TE 2.1/0.0 in. Average/max heart rate = 138/150

After a few days, repeating the workout, while adding in a bit more. I felt a lot better afterwards than I did the first time. Legs are pretty tired, more so than usual, although yesterday's long run is undoubtedly also a contributor.

Lifting today:
Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Landmine squat 10/10/10/10 @70
Alternating dummbell row 10/10/10 @35
Alternating dumbbell press 7@35, 6/5 @30
Lat Pulldown 10@70, 10/10 @90
GHD situp 15/12/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 17:34 17:34 11:38 11:38 1.51
1.51 37:12 19:38 13:00 12:19 3.02