3.97mi+lift, 20:52+24:42, 3 SEP 22, Carlisle, Pennsylvania

iThink:
Sugar,"Fortune Teller"

WX at Noon (16) Sep 03 79.0 (26.1) 64.9 (18.3) 30.25 (1024) E 5 RH 60

Odometer 21B: 268.5mi

Z2.9 in. Average/max heart rate = 138/157. This was deceptive as I wasn't wearing a chest strap. Z4.3 out. Average/max heart rate = 151/172

Strength work as my back was bothering me in a big way. I fear this will have to become the norm. At least I have a more consistent 2mi in, 2mi out route so I'm not getting chumped my lard burnage.

Lifting today:
Barbell deadlift 10/10/10 @165
Incline Overhead dumbbell press 10/10/10 @25
Dumbbell row 10/8/6 @40 Plate-loaded leg press 20/18/15 @230
Lat Pulldown 10/8/6 @85


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 20:52 20:52 10:26 10:26 2.00
1.97 24:42 24:42 12:32 12:32 1.97