5.0mi+lift, 53:17, 4 DEC 24, Fort Belvoir, Virginia

iThink:
Alvvays, After the Earthquake (166 bpm)
The Get Up Kids, Ten Minutes (170 bpm)
The Killers, Run For Cover (165bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at Noon (17) Nov 26 68.0 (20.0) 46.0 (7.8) 29.91 (1012) Calm RH 45
Odometer 24B: 390.5mi
Lift TE 2.2/1.1. Exercise Load 51 Average/max heart rate = 113/147
Run TE 3.9/0.0. Exercise Load 169 Average/max heart rate = 142/157

Not as far on the dreadmill, but mostly maintenance work for strength. Deadlift is a bit more, though. Weighted side step is part of my actual physical therapy routine.

Watch says today was tempo but that was most definitely not true for the part I did well into zone 4. The Philip Glass might only be 100bpm but it's done in double time, so it's effectively 200bpm and that was just about perfect for the hardest parts of the run.

Lifting today:
Barbell Deadlift 10/10 @135, 10 @145
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @393
Alternating Dumbbell Chest Press 7/6/6 @35
Landmine Squat 10/10/10/10 @50
Weighted side step 10/10/10/10 @15
Lat Pulldown 10/10/10 @120

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:38 11:38 11:38 11:38 1.00
1.00 22:48 11:10 11:10 11:24 2.00
1.00 32:40 09:52 09:52 10:53 3.00
1.00 41:55 09:15 09:15 10:29 4.00
1.00 53:17 11:22 11:22 10:39 5.00