6.67mi, 69:11, 6 AUG 20, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 9 PM (1) Aug 06 71 (22) 69 (21) 30.06 (1017) Calm light drizzle RH 93

Odometer 20: 309.7mi

Z3 start, Z4 finish. Average/max heart rate = 148/164

Yesterday's day off running probably helped, but I also am starting to regain some strength:
Hex bar deadlift 10/8/6 @200
Standing barbell press 10/8 @85
ACFT leg tuck 5/4/3/2 better form
GHD situp 15/12/10 @BW
Leg Extension 12/10/8 @85
Leg Curl 12/10/8 @85
Seated leg press 15/12/10 @210
Dumbbell bench press 7/6/5 iso hold @35 acceptable form
Dumbbell row 10/8/6 @35 good form

Note no lat pulldowns yesterday.

Weather made a big difference today. 75F according to the temp meter at Hunt Valley elementary, and light drizzle, on top of strength work I've been doing, seems to be well worth the investment! A good run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:39 12:39 10:33 10:33 1.20
2.13 34:30 21:51 10:16 10:22 3.33
2.14 57:16 22:46 10:38 10:28 5.47
1.21 69:11 11:55 09:51 10:21 6.68