5.0mi+lift, 66:05, 28 APR 24, Carlisle, Pennsylvania

iThink:
Deadmau5, "There Might Be Coffee"
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi Remix)
The Cure, "A Forest"

WX at 2 PM (18) Apr 28 71.1 (21.7) 55.9 (13.3) 30.13 (1020) N 6

Odometer 24: 69.0mi

TE 3.7/0.0. Average/max heart rate = 149/155

Some quality time lifting, followed by five miles on the indoor track. Running indoors is always more effort, but I was looking for more intensity, rather than speed, so this is fine.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/8 @70
Landmine squat 10/10/10/10 @35
Landmine t-bar row 10/10/10/10 @50
Lat Pulldown 10@90, 10/10 @95
Rope handle 30-degree pulldown 10/10/10 @39
Iso dumbbell chest press 7/6/5 @30
GHD situp 15/15/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:56 12:56 12:56 12:56 1.00
1.00 25:46 12:50 12:50 12:53 2.00
1.00 38:40 12:54 12:54 12:53 3.00
1.00 51:25 12:45 12:45 12:51 4.00
1.00 64:13 12:48 12:48 12:51 5.00