4.16mi, 44:04, 7 JUL 21, Carlisle, Pennsylvania

iThink:
Chvrches, "Forever"

WX at 8 PM (0) Jul 07 90.0 (32.2) 68.0 (20.0) 29.91 (1012) SSW 10 RH 49

Odometer 21B: 4.1mi

Z4.1. Average/max heart rate = 152/164

A threshold pace run but what made it unusual was its being stacked with lifting. Today was still hot, and I am pleasantly surprised at what pace I'm running in the heat. I need to eventually start ramping up mileage again.

Lifting earlier today:

Bench press 10/10/10 @115
Dumbbell row 10/10/10 @40
Overhead barbell press 10/8 @80
Deadlift 10/10/10 @155
Dumbbell arm curl 10/10 @15
Dumbbell arm curl 10/10 @15

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 23:21 23:21 10:40 10:40 2.19
1.97 44:04 20:43 10:31 10:36 4.16