4.11mi, 47:55, 10 OCT 20, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"

WX at 9 PM (1) Oct 10 66.9 (19.4) 62.6 (17.0) 30 (1015) S 3 RH 86

Odometer 20B: 268.7mi

Z3.4. Average/max heart rate = 139/151

Easy recovery run after lifting today and yesterday's hard run.

Hex bar deadlift 10/10/8 @150
Standing barbell press 10/8/6 @75 shaky
Dumbbell bench press 7/6/5 iso hold @35 shaky
Dumbbell row 10/8/6 @35
Plate-loaded leg press 15/15/15 @180
Seated leg curl 10/10/8 @70
Leg extension 10/10/10 @55
GHD situp 15/15/15 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:39 14:39 12:07 12:07 1.21
0.84 24:07 09:27 11:15 11:46 2.05
0.85 34:35 10:29 12:20 11:56 2.90
1.21 47:55 13:20 11:01 11:40 4.11