4.0mi+lift, 52:50, 26 NOV 24, Marine Corps Base Quantico, Virginia

iThink:
Bad Moves, "Same Bad Friends" (146 bpm)
For Against, "The Pennines" (165bpm)

WX at Noon (17) Nov 26 68.0 (20.0) 46.0 (7.8) 29.91 (1012) Calm RH 45
Odometer 24B: 350.0mi
Lift TE 2.2/1.0. Exercise Load 48 Average/max heart rate = 113/144
Run TE 2.6/0.0. Exercise Load 60 Average/max heart rate = 133/145

I'm getting stronger. Anaerobic work was probably lower because I forgot to set breaks at the end of two sets. I also have started a new round of PT, this one for the hips and knees. Yay. Proper easy run outside on the track so I wasn't tempted to go too hard on the dreadmill. Also, the weather was really good today. Not sure I buy the max heart rate, although it was in the last 200m which was mostly uphill. Relative effort was bumpy in the first mile and got easier 30 minutes in, even more so by 50 minutes. That's a good sign for a proper run to burn lard. These shoes will likely get retired come first week of December at this rate as I expect to hit 400mi in these shoes by then.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @373
Alternating Dumbbell Chest Press 7/6/5 @35
GHD Situp 15/15/15
Lat Pulldown 10/10/10 @100
Landmine Squat 10/10/10 @45

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:11 13:11 13:11 13:11 1.00
1.00 25:41 12:30 12:30 12:50 2.00
1.00 38:19 12:38 12:38 12:46 3.00
1.00 50:46 12:27 12:27 12:41 4.00
0.17 52:49 02:03 12:06 12:40 4.17