2.5mi+lift, 30:00, 9 DEC 24, Marine Corps Base Quantico, Virginia

iThink:
The Killers, Run For Cover (165bpm)
Belly, Super-Connected (152bpm)

WX at 3 PM (20) Dec 09 60.1 (15.6) 48.9 (9.4) 29.88 (1011) SSW 10
Odometer 24B: 403.4mi
Lift TE 2.1/1.7. Exercise Load 60 Average/max heart rate = 115/144
Run TE 3.1/0.0. Exercise Load 100 Average/max heart rate = 138/143

Short run as I was pressed for time. Making some strength improvements as my chest press and squat improved this time around.

Lifting today:
Barbell Deadlift 10/10/10 @155
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Smith Machine Squat 10 @100, 10/10 @110
Lat Pulldown 10/10/10 @120
Leg press 15/15/15 @398
Alternating Dumbbell Chest Press 7/6/5 @40
GHD Situp 18/15/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.50 30:00 30:00 12:00 12:00 2.50