3.1mi, 30:24, 19 JAN 20, Quantico, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 11:56 N 16 G 24 10.00 A Few Clouds FEW060 45 NA NA 38 NA 29.90 1012.6

Odometer 20: 10.0mi

Z4. Average/max heart rate = 163/180 inaccurate

Hex bar deadlift 10/8/6 @210
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @85
Lat Pulldown 12/10/8@120
Plate Loaded Leg Press 15/12/10 @280
Single leg deadlift 12/10/8@15
GHD situp 20/15/12

Mostly middle-effort run to sustain lard burn after lifting. I have tapped out at 200 lbs and really need to get disciplined about diet and stuff again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 19:16 09:41 09:41 09:38 2.00
1.00 29:01 09:45 09:45 09:40 3.00
0.11 30:24 01:23 12:35 09:46 3.11