3.27mi+lift, 17:15+19:48, 21 AUG 22, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Smiling"
Blur, "Song 2"

WX at 7 PM (0) Mar 13 47.8 (8.8) 18.0 (-7.8) 30.21 (1023) Calm RH 30

Odometer 21B: 252.1mi

Z4 or so. Average/max heart rate = 152/169

First real workout in three weeks. Holy crap, it's been a while and did I ever suck. The road to recovery has started from scratch. Fuck.

Lifting today:
Hex bar deadlift 10/10/10 @155
Overhead dumbbell press 10/10/10 @20
Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
High row 10/10/10 @50 interleaved
Plate-loaded leg press 15/15/15 @225


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:16 17:16 10:35 10:35 1.63

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:48 19:48 12:02 12:02 1.64