6.66mi+lift, 74:19, 14 DEC 24, Fort Belvoir, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Illusive Mind, "Digital Revolution" (140bpm)
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)

WX at 8 PM (1) Dec 14 32.0 (0.0) 21.0 (-6.1) 30.84 (1044) E 6
Odometer 25A: 20.0mi
Lift TE 0.9/0.2. Exercise Load 16 Average/max heart rate = 105/128
Run TE 3.6/0.0. Exercise Load 136 Average/max heart rate = 136/141

First workout since moving to Lorton yesterday. I have been doing a lot of stairs as I've been going up and down my new digs.

I was a little surprised at how little credit I got for lifting today. I needed the mobility work, though, but forgot to squat or do leg presses as I wanted to knock out a run first. Controlled run trying not to go above 140bpm. There were splits but it didn't matter based on the objective today, which was controlled level of effort.

Lifting today:
Barbell Deadlift 10/10/10 @155
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Alternating Dumbbell Chest Press 7/6/5 @40

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 74:19 74:19 11:09 11:09 6.66