4.0mi on dreadmill+lift, 46:50, 21 NOV 24, Marine Corps Base Quantico, Virginia

iThink:
Velocity Girl, "Sorry Again" (166 bpm)
ABBA, "Angeleyes" (132 bpm)

WX at Noon (17) Nov 21 54.0 (12.2) 30.9 (-0.6) 29.64 (1003) WSW 9
Odometer 24B: 324.5mi
Lift TE 2.4/1.8. Exercise Load 72 Average/max heart rate = 122/150
Run TE 3.7/0.0. Exercise Load 146 Average/max heart rate = 141/145

Was a little rushed getting the lifting in but I was also pressed for time at the back end. I was thinking about bagging it for 3 miles instead of four but by the 25-minute mark, I realized I was okay with going 4. It was faster than I intended, though.

I have no rational explanation for the second iThink.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10/10/8 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @373
Lat Pulldown 10/10/8 @120
Smith Machine Squat 10/10/10 @100
GHD Situp 15/15/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.99 11:34 11:34 11:41 11:41 0.99
1.00 23:19 11:45 11:45 11:43 1.99
1.01 35:09 11:50 11:43 11:43 3.00
1.00 46:50 11:41 11:41 11:43 4.00