7.14mi+lift, 91:10, 27 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 7 PM (23) Apr 27 70.7 (21.5) 25.2 (-3.8) 30.11 (1019) NW 10 RH 17
Odometer 25A: 319.8mi
Lift TE 1.3/0.7. Exercise Load 24 Average/max heart rate = 106/145
Run TE 3.4/0.0. Exercise Load 103 Average/max heart rate = 134/148

Lifting, but no leg extensions as the machine was out of order. Lat pulldowns are a bit harder (and I don't want to strain my elbow tendons in doing so either) and the leg press I'm getting stronger. Overhead press was at the limits of ability.

Run was a predictable slow start. Return leg was much faster, mostly from downhill, but also from being warmed up full on the return leg, which I most definitely was not on the outbound.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10/10/10 @70
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Leg press 10 @230 on machine, 15 @348, 15/15 @368
Dumbbell Bench Press 12/10/10 @35

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 27:24 27:24 13:22 13:22 2.05
1.53 47:10 19:46 12:55 13:11 3.58
1.52 66:22 19:12 12:38 13:01 5.10
2.04 91:09 24:47 12:09 12:46 7.14