6.2mi+lift, 78:16, 13 SEP 24, Marine Corps Base Quantico and Springfield, Virginia

iThink:
Alvvays "After the Earthquake"
Chvrches, "Gun"

WX at Noon (16) Sep 13 75 (24) 66 (19) 30.22 (1023) Calm
WX at 8 PM (0) Sep 13 72.9 (22.7) 64.8 (18.2) 30.15 (1020) Calm RH 76

Odometer 24B: 78.6mi

TE 3.3/0.0. Average/max heart rate = 138/154

First lift in a while, although today marked the first leg extensions and leg curls in a long while. This is my attempt to do some remedy for my patellar pain syndrome, which has really flared up the last two weeks. Easy running today seven hours later, although not as easy as I probably should've gone.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Leg press 15/12/10 @368
Leg Extensions 10/10/10 @70
Leg Curl 10/10/10 @80
Alternating Dumbbell Chest Press 10/8/6 @115
GHD Situp 15/12/10
Overhead Row 10 @90 10/10 @140

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.33 15:34 15:34 11:42 11:42 1.33
0.53 22:02 06:28 12:12 11:51 1.86
1.74 43:52 21:50 12:33 12:11 3.60
0.56 51:20 07:28 13:19 12:20 4.16
0.89 63:36 12:16 13:47 12:36 5.05
1.15 78:16 14:40 12:45 12:37 6.20