4.0mi on dreadmill+lift, 46:59, 20 JUL 24, Marine Corps Base Quantico, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Crystal Castles, "Not In Love"
Chvrches, "Forever"

WX at 4 PM (20) Jul 20 77.0 (25.0) 70.0 (21.1) 30.07 (1018) Calm

Odometer 24: 352.2mi

TE 3.6/0.6. Average/max heart rate = 140/148

Easier run today but had to switch treadmills as the first was shaky. Lifting was an experiment in lifting heavier, which was touchy for the deadlifts and potentially catastrophic for the military press. I need to be more judicious. Run was straightforward, though, but I went too hard for heart rate. I was being backed up to when the gym closed, so speed mattered.

Lifting today:
Military Press 10 @75, 10 @80, 9 @75
Barbell Row 10/10/10 @85
Barbell Deadlift 10/10/10 @155
Leg extension 10/10/10 @70
Leg curl 10/10/10 @70
Leg press 15/12/10 @255
Lat Pulldown 10/10/10 @120
GHD Situp 15/12/10


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:39 11:39 11:39 11:39 1.00
1.00 23:26 11:47 11:47 11:43 2.00
1.00 35:12 11:46 11:46 11:44 3.00
1.00 46:59 11:47 11:47 11:45 4.00