5.52mi, 63:32, 6 FEB 21, Springfield, Virginia

iThink:
Goo Goo Dolls, "Stop the World" (Demo)

WX at 9 PM (2) Feb 06 39.6 (4.2) 24.3 (-4.3) 30.12 (1019) SE 3 RH 53

Odometer 21: 25.4mi

Z2.9. Average/max heart rate = 138/156

Slow start after lifting today. My legs were predictably tired, but after about 40 minutes, they were warmed up and I effectively ran a significant negative split on the return leg.

Hex Bar Deadlift 10/10/10 @200 slow and ugly start.
Plate-loaded leg press 15/12/10 @295
Dumbbell bench press 7/6/5 @40
Dumbbell row 10/8/6 @40
Overhead barbell press 10/6/6 @80 shaky
Lat pulldown 10/10/10 @100
Leg curl 10/10/10 @100
GHD Situp 20/18/15 @BW
Leg extension 10/10/10 @85

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:57 14:57 12:21 12:21 1.21
1.54 32:39 17:42 11:30 11:53 2.75
1.55 50:34 17:54 11:33 11:45 4.30
1.22 63:31 12:58 10:38 11:30 5.52