6.66mi+lift, 83:24, 27 OCT 24, Fort Belvoir, Virginia

iThink:
(some song that I forgot that is not one of my usual standbys)
New Model Army, "My Country" (98bpm)
Aram Khachaturian, Adagio from Gayane Ballet suite

WX at 3 PM (19) Oct 27 59.4 (15.2) 27.9 (-2.3) 30.35 (1027) Calm RH 30
Odometer 24B: 228.8mi
TE 3.1/0.0. Average/max heart rate = 135/142 Exercise Load 84

My back hurt last night, so I needed to lift, so I did. Instead of running the dreadmill, however, I did 6.66mi on the track. First mile was a bit shaky, but it got easier after a mile or two. I seriously thought about bagging it off, but there was some scenery that made it easier to run the intended distance.

Lifting today:
Barbell Deadlift 10/10/8 @135
Overhead Press 10/10/10 @65
Barbell Row 10/10/10 @95
Smith Machine Squat 5@120, 8/10/8 @110
Leg press 12/10/10 @388
Lat Pulldown 10/10/10 @100
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:02 13:02 13:02 13:02 1.00
1.00 25:52 12:50 12:50 12:56 2.00
1.00 38:27 12:35 12:35 12:49 3.00
1.00 50:43 12:16 12:16 12:41 4.00
1.00 62:51 12:08 12:08 12:34 5.00
1.02 75:29 12:38 12:23 12:32 6.02
0.64 83:24 07:55 12:22 12:31 6.66