4.1mi, 46:59, 3 OCT 20, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"


WX at 9 PM (1) Oct 03 48.9 (9.4) 46.8 (8.2) 30.25 (1024) Calm RH 90

Odometer 20B: 250.0mi

Z3.4. Average/max heart rate = 140/154

First time in the gym in weeks. Maybe months. I was deliberately conservative, but I think I might've jacked up my tendonitis again doing leg tucks. Fuck. Today's run was fast. That was not the intent, but the weather was so awesome as to be almost dangerous.

Dumbbell bench press 7/6/5 iso hold @30
Dumbbell row 10/8/6 @30
Hex bar deadlift 10/8/6@140
Standing barbell press 10/8/6 @65
Lat Pulldown 10/10/8 @75
Leg curl 10/10/8 @40
Leg tuck 5/4/3 @BW
Extensive stretch afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:20 14:20 11:51 11:51 1.21
0.85 24:03 09:43 11:26 11:41 2.06
0.85 34:03 10:00 11:46 11:42 2.91
1.21 46:59 12:57 10:42 11:24 4.12