5.78mi, 63:45, 4 APR 21, Al Udeid AB, Qatar

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Away From It All"

WX at 10 AM (14) Apr 04 77 (25) 48 (9) 29.93 (1013) NNW 24 RH 31

Odometer 20C: 273.8mi

Z3.4. Average/max heart rate = 144/151

Easy recovery run today. I deliberately did not go above anaerobic threshold and I was just burning lard. Pleasant but windy.

Some lifting, but deliberately not ambitious. I realize based on the weights I'm working, the overhead press is going to be shaky because it's markedly more than what I'm doing at home so far.

Deadlift 10/10/10 @60kg
Overhead barbell press 10/8/6 @40kg
Standing barbell row 10/10/10 @40kg
Barbell curl 10/10/10 @20kg
Squat 10/10 @20kg


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 16:13 16:13 11:11 11:11 1.45
1.45 32:13 16:00 11:02 11:06 2.90
1.44 48:00 15:48 10:58 11:04 4.34
1.44 63:45 15:44 10:56 11:02 5.78