6.0mi on dreadmill+lift, 67:43, 23 SEP 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Touché Amoré, "Lament"

WX at 10 PM (2) Sep 17 71 (22) 68 (20) 30.04 (1017) Calm light rain

Odometer 24B: 116.7mi

TE 3.3/0.0. Average/max heart rate = 139/147

My knees informed me in no uncertain terms that I need to be careful with leg extensions and leg presses. It also looks like the path to less pain if I can develop those a bit better. Easy run tonight as I was running for base after yesterday's tempo run.

Lifting today:
Leg Extensions 10/10/10 @60
Leg Curl 10/10/10 @60
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Barbell Deadlift 10/10/10 @135

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:50 11:20 11:20 11:25 2.00
1.00 34:09 11:19 11:19 11:23 3.00
1.00 45:29 11:20 11:20 11:22 4.00
1.00 56:36 11:07 11:07 11:19 5.00
1.00 67:43 11:07 11:07 11:17 6.00