2.0mi on dreadmill+lift, 23:38, 12 NOV 24, Marine Corps Base Quantico, Virginia

iThink:
The Killers, "Run For Cover" (165bpm)

WX at 1 PM (18) Nov 12 62 (17) UNK 30.14 (1020) NW 14 RH UNK
Odometer 24B: 283.0mi
Lift TE 2.2/1.8. Exercise Load 60 Average/max heart rate = 118/156
Run TE 2.9/0.0. Exercise Load 72 Average/max heart rate = 137/144

First lifting in a bit. Today was a good day of lifting, more weight than before, and definitely felt markedly stronger than usual. Easy two miles on the dreadmill to continue lard expenditure.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10 @70, 10/8 @75
Barbell Row 10/10/10 @115
Leg press 15/12/10 @373
Lat Pulldown 10/10 @120, 10 @100
Smith Machine Squat 10 @110, 10/10 @100
Cable Row Standing 10/10 @30, 10 @35
GHD Situp 15/12/10
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:51 11:51 11:51 11:51 1.00
1.00 23:38 11:47 11:47 11:49 2.00