3.0mi on dreadmill, 27:50, 22 DEC 19, Quantico, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 11 AM (16) Dec 22 35 (2) 30.46 (1031) S 5 haze

Odometer 19: 235.5mi

Z4. Average/max heart rate = 170/196 inaccurate

Abbreviated strength work since I did some yesterday, but ran 3 on the dreadmill somewhat hard, or at least an anaerobic pace. First mile was bumpy as usual but after halfway it was much easier.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6 iso hold @40
Dumbbell row 10/8 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @260
Landmine squat 12/10/8 @25
Single leg deadlift 12/10/8 @15
GHD sit-up 20
Iso sit-up on bench 20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:46 09:21 09:21 09:23 2.00
1.00 27:50 09:04 09:04 09:17 3.00