4.11mi, 42:26, 13 MAR 21, Springfield, Virginia

iThink:
Title Fight, "Evander"
Title Fight, "You Can't Say Kingston Doesn't Love You"
Sabaton, "Into the Fire"

WX at 7 PM (0) Mar 13 47.8 (8.8) 18.0 (-7.8) 30.21 (1023) Calm RH 30

Odometer 20C: 230.2mi

Z3.6. Average/max heart rate = 146/159

Not intending to go fast, but today felt quicker than expected. First real lifting in a long while, and the after-run felt pretty good.

Lifting earlier today:

Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Overhead barbell press 10/8/6 @75
Gravitron pullup 10/10/10 @85 interleaved
Gravitron dip 10/10/10 @85 interleaved
Deadlift 10/10/10 @135
Plate-loaded leg press 15/12/10 @240
Leg curl 10/10/10 @85
Leg extension 10/10/10 @85
GHD Situp 20/18/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:57 12:57 10:47 10:47 1.20
0.85 21:28 08:31 10:01 10:28 2.05
0.85 30:41 09:12 10:50 10:35 2.90
1.22 42:27 11:46 09:39 10:18 4.12