8,000m on Concept2 Model D, time, 4 OCT 21, Carlisle, Pennsylvania

 iThink: none as I was watching the pilot of the Amazon Prime TV show Hanna.

WX at 21:56    Calm    10.00    Fair    CLR    70    65             84%    NA    NA    30.01    1016.2

Odometer 14B: 411.0mi

Z4.3.  Average/max heart rate = 154/166

Goddamn today was hard. Of course, I haven't erged in a while, so I guess that makes sense, but I needed to do something after yesterday before I lift again.  Tomorrow I need to lift again. I felt a lot better today after yesterday's strength work, so stick with a good thing. Next time I need to add ab work, but there is no GHD situp bench where I was.

Yesterday's strength work:
10/10/10 barbell deadlift @135
10/10/8 overhead press @75
10/10/10 30-degree lat pulldown @45 each
15/12/10 linear leg press @245
7/6/5 alternating dumbbell press @35
10/10/10 dumbbell row @35
10/10/10 alternating leg extension@60 and leg curl @80

Splits
Distance:    8000
Time:    36:39.7
Avg/500m:    02:17.5
Drag Factor:    109
Per Mile:    00:07:23