4.0mi, 37:56, 8 DEC 19, Quantico, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2

WX at 11 AM (16) Dec 08 37 (3) 30.53 (1033) Calm

Odometer 19: 223.2mi

Z4. Average/max heart rate = 155/182 inaccurate

First run in a while, with some lifting. I managed to set back all the progress I'd made in trying to fix my left forearm when I did pullups two days ago. Today I substituted rope pulldowns for the lat pulldowns but I'm being judicious now, since I managed to fuck up three weeks worth of rehab work. Goddammit.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75/80
Rope lat pulldown 10/10/8 @ 50
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 15/15
Deadbug 20/20
ACFT leg tuck 8

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:19 09:27 09:27 09:40 2.00
1.00 28:41 09:22 09:22 09:34 3.00
1.00 37:56 09:14 09:14 09:29 4.00