5.56mi on dreadmill+lift, 60:04, 4 JUL 24, Fort Belvoir, Virginia

iThink:
Velocity Girl, "Labrador"
Illusive Mind, "Digital Revolution"

WX at 4 PM (20) Jul 04 86.0 (30.0) 73.0 (22.8) 29.88 (1011) ESE 9

Odometer 24: 275.7mi

TE 2.1/0.0 out. Average/max heart rate = 140/155

First time on a dreadmill in a long while but it was 92 degrees outside and I wasn't going to run in that kind of heat and humidity. I need to leave my HRM chest strap off as the running mechanics are all wrong. There is absolutely no way I'm running 8:34/mi like it was saying I was. Lifting is getting stronger, but I can really feel a lot of tightness in the right IT band and back, so lifting today was a must.

Lifting today:
Barbell Deadlift 10/10/10 @145
Military Press 10/10/10 @75
Linear Leg press 15 @240 15/15 @250
Lat Pulldown 10/10/10 @120
Alternating dumbbell bench press 8/7/6 @30
Alternating dumbbell row 10/10/10 @35


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:26 11:26 11:26 11:26 1.00
1.00 22:44 11:18 11:18 11:22 2.00
1.00 33:34 10:50 10:50 11:11 3.00
2.00 54:59 21:25 10:42 11:00 5.00
0.56 00:04 05:05 09:05 10:48 5.56