4.31mi, 45:13 in three parts, 15 APR 21, Al Udeid AB, Qatar

iThink:
Farius, "Miami Love"

WX at 4 PM (20) Apr 15 75 (24) 55 (13) 29.89 (1012) NW 9 RH 41

Odometer 20C: 300mi

Z3. Average/max heart rate = 145/152

Somewhat desultory run, but I was just burning lard. I don't want to get injured, so I'm deliberately going easy.

Lifted yesterday, but was being judicious as my hamstrings were acting up in a big way. My shoes are starting to grind down, which is kind of expected, but not as significantly as I just saw tonight. Big cramps in the abs, and I didn't want to strain anything.

Deadlift 10/8/6 @165lbs
Overhead barbell press 10/8/6 @75lbs
Bench Press 10/8/6 @135lbs
Situps 35/25


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:50 04:50 09:40 09:40 0.50

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.58 39:00 39:00 10:54 10:54 3.58

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.23 02:23 02:23 10:23 10:23 0.23