2.0mi, 17:56, 31 DEC 19, Arlington, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 10:52 S 6 9.00 Overcast BKN013 BKN022 OVC070 47 43 86% 44 NA 29.76 1007.6

Odometer 19B: 105.0mi

Z4. Average/max heart rate = 167/177 inaccurate

First day lifting in almost five days. This was a killer as my back was seriously starting to hurt, even after hitting it with the foam roller.  Back pain went all kinds of out of control after this, which I think is partly deadlift intensity and not lifting the last few days.

Left arm is improving, thankfully.

Hex bar deadlift 5/5/5 @220
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @80
Lat Pulldown 12/10/8@100
Plate Loaded Leg Press 15/12/10 @280
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-up 25/20
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:23 02:23 09:31 09:31 0.25
0.25 04:39 02:17 09:06 09:19 0.50
0.25 06:53 02:14 08:54 09:11 0.75
0.25 09:04 02:11 08:44 09:04 1.00
0.25 11:18 02:14 08:56 09:02 1.25
0.25 13:30 02:12 08:48 09:00 1.50
0.25 15:43 02:13 08:50 08:59 1.75
0.25 17:56 02:13 08:52 08:58 2.00

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 20:41 02:46 11:03 09:12 2.25