5.51mi, 59:36, 8 JAN 21, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 10 PM (3) Jan 08 34.0 (1.1) 22.6 (-5.2) 29.91 (1012) NW 6 RH 62 WC 28 (-2)

Odometer 20B: 373.5mi

Z3.6. Average/max heart rate = 146/158

First legitimate run in a while. This was not particularly fast, but I didn't expect it was going to be if I had just doing weight work earlier this afternoon.

Deadlift 10/10/10 @175
Overhead barbell press 10/8/4 @85 SHAKY
Dumbbell bench press 7/6/5 @40
Dumbbell row 10/8/6 @40
Forearm dumbbell curl 10/10/10 @15
Linear leg press 15/12/10 @295
Lat pulldown 10/10/10 @85
GHD Situp 20/18/15 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:07 13:07 10:51 10:51 1.21
1.54 29:32 16:25 10:40 10:45 2.75
1.55 47:00 17:28 11:16 10:56 4.30
1.21 59:37 12:36 10:25 10:49 5.51