5.77mi, 60:19, 5 APR 21, Al Udeid AB, Qatar

iThink:
Touché Amoré, "I'll Be Your Host"
Michael Manvelyan, "No More No Less"

WX at 10 AM (14) Apr 05 77.7 (25.4) 40.1 (4.5) 29.99 (1015) NNW 23 RH 25

Odometer 20C: 273.8mi

Z3.6. Average/max heart rate = 146/165

Today was windier than yesterday in spite of the reading. The conditions were pleasant and I ran unexpectedly fast in ways I didn't anticipate. I also had to stop twice, once for a pit stop and another for a temperature check. Big difference from yesterday, a good day.

Morning lifting was good today, with an emphasis on increasing working load, while being careful not to strain my left elbow. The one exception was the overhead press and the standing row, so I could concentrate on form.

Deadlift 10/10/10 @70kg
Overhead barbell press 10/10/6 @14.5kg
Standing barbell row 12/10/8 @14.5kg
Barbell curl 10/10/10 @24.5kg

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 15:17 15:17 10:32 10:32 1.45
1.45 30:32 15:15 10:31 10:32 2.90
1.44 45:42 15:10 10:32 10:32 4.34
1.43 60:19 14:37 10:13 10:27 5.77