2mi, 21:32, 30 NOV 19, Quantico, Virginia

iThink:
John Waite, "Change"

WX at Noon (17) Nov 30 44 (7) 30.1 (1019) ENE 5

Odometer 19: 218.2mi

Z3. Average/max heart rate = 146/supposedly 179 but not likely

Slow recovery run on the dreadmill after doing some lifting. I felt like I was going harder than I should've, but it certainly wasn't very fast, by design.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75
Gravitron pullup 12/10/8 @60
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 20/15
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:32 10:44 10:44 10:46 2.00