5.52mi, 64:29, 3 AUG 20, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 9 PM (1) Aug 03 72.5 (22.5) 70.9 (21.6) 30.03 (1016) SE 3 light rain RH 94

Odometer 20B: 126.9mi

Z3 easy. Average/max heart rate = 138/150

Hex bar deadlift 10/8/6 @200
Standing barbell press 10/8 @75
ACFT leg tuck 3/3/2/2 abysmal form
GHD situp 20/18/15 @BW
Leg Extension 12/10/8 @60
Leg Curl 12/10/8 @80
Seated leg press 15/12/10 @200
Lat Pulldown 12@75, 10/8 @85
Dumbbell bench press 7/6/5 iso hold @30 good form
Dumbbell row 10/8/6 @35 good form

My legs were pretty destroyed, but I also lifted pretty hard today, relatively speaking. As a result, tonight's run was only for lard burnage and I kept pretty disciplined pace to include not blowing anaerobic threshold on the uphills. The weather helped, as did the light rain.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:18 14:18 11:55 11:55 1.20
1.54 32:01 17:42 11:30 11:41 2.74
1.56 50:55 18:54 12:07 11:50 4.30
1.22 64:29 13:34 11:07 11:41 5.52