6.66mi on dreadmill+lift, 68:43, 25 SEP 24, Fort Belvoir, Virginia

iThink:
The Killers, "Run For Cover"

WX at 9 PM (1) Sep 25 71.6 (22.0) 69.4 (20.8) 30.03 (1016) ESE 5

Odometer 24B: 123.4mi

TE 4.4/0.0. Average/max heart rate = 150/167

The watch told me to do max VO2 work. I wasn't feeling intervals, so today was a tempo run that was actually anaerobic threshold, so this will do. I was taking off about 10-20 seconds per mile pace every mile, and the negative splits bear out. Today was hard, but rewarding.

Today's iThink was selected for its pace - "Run For Cover" is 165 bpm. Touché Amoré's "Lament" is 167, another good choice. My cadence ranges from around 163 to 166 based on what I've seen so far. That is driving the iThink choices for sure.

Lifting today:
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Lat Pulldown 10 @100, 10/10 @110
Barbell Deadlift 10/10/10 @135

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:59 10:59 10:59 10:59 1.00
1.01 21:41 10:42 10:36 10:47 2.01
0.99 31:57 10:16 10:22 10:39 3.00
1.00 42:13 10:16 10:16 10:33 4.00
1.00 52:20 10:07 10:07 10:28 5.00
1.00 62:16 09:56 09:56 10:23 6.00
0.66 68:43 06:27 09:46 10:19 6.66