iThink:
Bear McCreary, "All Along the Watchtower"
AC/DC, "Thunderstruck"
WX at 0600: 64.9 (18.3) DP 57.9 (14.4) BP 29.88 (1011) SW 6 RH 77
Odometer 4: 278.6mi
Z3-4.
Average/max heart rate = no reading
Today was pleasantly faster, in spite of yesterday's run. I attribute some of that to weather (a sizeable improvement over The Previous Week of Craptactular Heat).
I'm levelling off most of my weight loadings, although I did increase my incline bench to 40 pounds from its previous 30. Between that and increasing the amount I do for lat pulldowns, I'm concentrating on repetition and form now more so than weight.
Part of my improved speed on the way back may also have been my desire to burn a few folks who were of almost the same speed going the same direction. Do not underestimate the power of the Dark Side...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:39 12:39 09:06 09:06 1.39
1.39 24:50 12:11 08:46 08:56 2.78
Monday, June 29, 2009
Sunday, June 28, 2009
8.9mi, 83:15, 28 JUN 09, Fort Leavenworth, Kansas
iThink:
Suicidal Tendencies, "Possessed to Skate"
Johnny Rivers, "Secret Agent Man"
WX at 0800: 72.0 (22.2) DP 64.0 (17.8) BP 30.06 (1017) NNW 7 RH 76
Odometer 1: 56.9mi
Z3 high.
Average/max heart rate = 153/179
First iteration of the Nine Miles of Suck in a while. It took significantly more effort and my knees hurt more, but I think some of that is from getting bigger. Some of it's also from the heat from the last few days, and I haven't run as much lately as I probably should.
On the other hand, some uphill work was easier because I've gotten stronger, so I need to figure out the balance between the two, preferably sooner than later.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 19:16 08:57 08:57 09:38 2.00
1.00 28:04 08:48 08:48 09:21 3.00
1.00 37:12 09:08 09:08 09:18 4.00
1.00 46:39 09:27 09:27 09:20 5.00
1.00 55:45 09:06 09:06 09:18 6.00
1.00 64:46 09:01 09:01 09:15 7.00
1.00 74:47 10:01 10:01 09:21 8.00
0.93 83:15 08:28 09:06 09:19 8.93
Suicidal Tendencies, "Possessed to Skate"
Johnny Rivers, "Secret Agent Man"
WX at 0800: 72.0 (22.2) DP 64.0 (17.8) BP 30.06 (1017) NNW 7 RH 76
Odometer 1: 56.9mi
Z3 high.
Average/max heart rate = 153/179
First iteration of the Nine Miles of Suck in a while. It took significantly more effort and my knees hurt more, but I think some of that is from getting bigger. Some of it's also from the heat from the last few days, and I haven't run as much lately as I probably should.
On the other hand, some uphill work was easier because I've gotten stronger, so I need to figure out the balance between the two, preferably sooner than later.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 19:16 08:57 08:57 09:38 2.00
1.00 28:04 08:48 08:48 09:21 3.00
1.00 37:12 09:08 09:08 09:18 4.00
1.00 46:39 09:27 09:27 09:20 5.00
1.00 55:45 09:06 09:06 09:18 6.00
1.00 64:46 09:01 09:01 09:15 7.00
1.00 74:47 10:01 10:01 09:21 8.00
0.93 83:15 08:28 09:06 09:19 8.93
Saturday, June 27, 2009
Thursday, June 25, 2009
2.8 + lift, 25:53, 25 JUN 09, Fort Leavenworth, Kansas
iThink:
The Bats, "Courage"
The Connells, "Hey You"
WX at 0700: 72.0 (22.2) DP 70.0 (21.1) BP 29.96 (1014) ENE 6 RH 93
Odometer 4: 273.3mi
Z3.
Average/max heart rate = no reading.
Today was just suck. No good way around the basic fact that it was unpleasantly sticky, and it took me longer to rest than usual between sets. It was either hotter than it usually is in the gym, or I was more beat than I thought (and probably didn't drink enough water yesterday afternoon either).
As my focus of effort shifts, certain things get harder, but the bench presses and angle bench presses have remained largely constant, which I guess bodes well for pushups later on.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:28 12:28 08:58 08:58 1.39
1.39 25:53 13:25 09:39 09:19 2.78
The Bats, "Courage"
The Connells, "Hey You"
WX at 0700: 72.0 (22.2) DP 70.0 (21.1) BP 29.96 (1014) ENE 6 RH 93
Odometer 4: 273.3mi
Z3.
Average/max heart rate = no reading.
Today was just suck. No good way around the basic fact that it was unpleasantly sticky, and it took me longer to rest than usual between sets. It was either hotter than it usually is in the gym, or I was more beat than I thought (and probably didn't drink enough water yesterday afternoon either).
As my focus of effort shifts, certain things get harder, but the bench presses and angle bench presses have remained largely constant, which I guess bodes well for pushups later on.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:28 12:28 08:58 08:58 1.39
1.39 25:53 13:25 09:39 09:19 2.78
Wednesday, June 24, 2009
6.27mi, 56:00, 24 JUN 09, Fort Leavenworth, Kansas
iThink:
Corrosion of Conformity, "What(?)"
Corrosion of Conformity, "Positive Outlook"
Suicidal Tendencies, "Possessed to Skate"
WX at 0700: 71.1 (21.7) DP 69.1 (20.6) BP 29.95 (1014) WSW 10 RH 93
Odometer 1: 48.0mi
Z3-4.
Average/max heart rate = 150/174
Mostly negative splits today, as I progressively woke up during the first two miles and then cooled off at the end as I was pretty spent by the return quarter mile running uphill.
Not as hot as yesterday, which was gratifying, but I also got my first high-and-tight haircut in two years, which was a direct function of the heat being so ridiculously bad that I decided to relent and get the sides and back of my head clippered as far as it would go.
I used to do that when I was at Fort Bragg, but I was younger and I could afford to look more like the Hitler Youth then. Not so much now.
Today's still going to be crazy hot.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:24 09:24 09:24 09:24 1.00
1.00 18:19 08:55 08:55 09:09 2.00
1.00 27:16 08:57 08:57 09:05 3.00
1.00 36:01 08:45 08:45 09:00 4.00
1.00 44:43 08:42 08:42 08:57 5.00
1.00 53:20 08:37 08:37 08:53 6.00
0.27 56:00 02:40 09:53 08:56 6.27
Corrosion of Conformity, "What(?)"
Corrosion of Conformity, "Positive Outlook"
Suicidal Tendencies, "Possessed to Skate"
WX at 0700: 71.1 (21.7) DP 69.1 (20.6) BP 29.95 (1014) WSW 10 RH 93
Odometer 1: 48.0mi
Z3-4.
Average/max heart rate = 150/174
Mostly negative splits today, as I progressively woke up during the first two miles and then cooled off at the end as I was pretty spent by the return quarter mile running uphill.
Not as hot as yesterday, which was gratifying, but I also got my first high-and-tight haircut in two years, which was a direct function of the heat being so ridiculously bad that I decided to relent and get the sides and back of my head clippered as far as it would go.
I used to do that when I was at Fort Bragg, but I was younger and I could afford to look more like the Hitler Youth then. Not so much now.
Today's still going to be crazy hot.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:24 09:24 09:24 09:24 1.00
1.00 18:19 08:55 08:55 09:09 2.00
1.00 27:16 08:57 08:57 09:05 3.00
1.00 36:01 08:45 08:45 09:00 4.00
1.00 44:43 08:42 08:42 08:57 5.00
1.00 53:20 08:37 08:37 08:53 6.00
0.27 56:00 02:40 09:53 08:56 6.27
Tuesday, June 23, 2009
3.6mi, 29:47, 23 JUN 09, Fort Leavenworth, Kansas
iThink: Toad the Wet Sprocket, "Rings"
WX at 0600: 75.0 (23.9) DP 73.9 (23.3) BP 29.86 (1011) S 5 RH 96
WX at 0500: 77.0 (25.0) DP 75.0 (23.9) BP 29.85 (1010) SSW 6 RH 94
Odometer 4: 270.5mi
Z3 high.
Average/max heart rate = 148/171
To quote one of my erstwhile colleagues from downrange: Frak. It's. Hot.
Not in the same way that his neck of the woods was hot, but when it's 77 flipping degrees and it's sticky enough to cut with a knife at damn 5 in the morning, it's not going to be a good run.
That, and trying to hang on looking for a latrine didn't help either. (Didn't find one before I got home.)
At least I went out and did SOMETHING today, even if it was mostly wogging for speed but working much harder for pace (if the heart rate readings are any indicator).
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 05:01 10:30 10:30 05:01 1.00
1.00 17:53 09:44 09:44 08:56 2.00
1.00 24:17 09:46 09:46 08:06 3.00
0.60 29:47 05:27 09:05 08:16 3.60
WX at 0600: 75.0 (23.9) DP 73.9 (23.3) BP 29.86 (1011) S 5 RH 96
WX at 0500: 77.0 (25.0) DP 75.0 (23.9) BP 29.85 (1010) SSW 6 RH 94
Odometer 4: 270.5mi
Z3 high.
Average/max heart rate = 148/171
To quote one of my erstwhile colleagues from downrange: Frak. It's. Hot.
Not in the same way that his neck of the woods was hot, but when it's 77 flipping degrees and it's sticky enough to cut with a knife at damn 5 in the morning, it's not going to be a good run.
That, and trying to hang on looking for a latrine didn't help either. (Didn't find one before I got home.)
At least I went out and did SOMETHING today, even if it was mostly wogging for speed but working much harder for pace (if the heart rate readings are any indicator).
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 05:01 10:30 10:30 05:01 1.00
1.00 17:53 09:44 09:44 08:56 2.00
1.00 24:17 09:46 09:46 08:06 3.00
0.60 29:47 05:27 09:05 08:16 3.60
Monday, June 22, 2009
7.1mi, 63:54, 22 JUN 09, Fort Leavenworth, Kansas
iThink: Toad the Wet Sprocket, "Rings"
WX at 0700: 80.1 (26.7) DP 77.0 (25.0) BP 29.78 (1008) SSW 8 RH 90
Odometer 1: 41.7mi
Z3-4.
Average/max heart rate = 155/175
Today was very, very sticky, to the point of almost not being able to breathe well when I started. It could also have been a function of going to Em Chamas, a Brazilian Churrascaria, for dinner last night (thanks to Household6 for a great Father's Day gift), and I think I was still burping up meat from that meal. A little more than what I normally fork up for, but it was worth it. Of course, I'm not going back anytime soon as I need to burn off all the lard I accumulated there...
I didn't feel like I was warmed up until about 45 minutes into it, and the brief surge at the 45-60 minute mark is indicative, but I needed to get this run in, especially after not going far yesterday.
Also, so says the National Weather Service:
Today: A 20 percent chance of showers and thunderstorms before 10am. Partly cloudy, with a high near 96. Heat index values as high as 108. South southwest wind between 7 and 9 mph.
To quote Boston, "smokin'..."
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:07 08:52 08:52 09:03 2.00
1.00 27:04 08:57 08:57 09:01 3.00
1.00 36:01 08:57 08:57 09:00 4.00
1.00 44:49 08:48 08:48 08:58 5.00
1.00 53:29 08:40 08:40 08:55 6.00
1.00 62:29 09:00 09:00 08:56 7.00
0.12 63:54 01:25 11:48 08:58 7.12
WX at 0700: 80.1 (26.7) DP 77.0 (25.0) BP 29.78 (1008) SSW 8 RH 90
Odometer 1: 41.7mi
Z3-4.
Average/max heart rate = 155/175
Today was very, very sticky, to the point of almost not being able to breathe well when I started. It could also have been a function of going to Em Chamas, a Brazilian Churrascaria, for dinner last night (thanks to Household6 for a great Father's Day gift), and I think I was still burping up meat from that meal. A little more than what I normally fork up for, but it was worth it. Of course, I'm not going back anytime soon as I need to burn off all the lard I accumulated there...
I didn't feel like I was warmed up until about 45 minutes into it, and the brief surge at the 45-60 minute mark is indicative, but I needed to get this run in, especially after not going far yesterday.
Also, so says the National Weather Service:
Today: A 20 percent chance of showers and thunderstorms before 10am. Partly cloudy, with a high near 96. Heat index values as high as 108. South southwest wind between 7 and 9 mph.
To quote Boston, "smokin'..."
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:07 08:52 08:52 09:03 2.00
1.00 27:04 08:57 08:57 09:01 3.00
1.00 36:01 08:57 08:57 09:00 4.00
1.00 44:49 08:48 08:48 08:58 5.00
1.00 53:29 08:40 08:40 08:55 6.00
1.00 62:29 09:00 09:00 08:56 7.00
0.12 63:54 01:25 11:48 08:58 7.12
Sunday, June 21, 2009
2.8mi + lift, 26:02, 21 JUN 09, Fort Leavenworth, Kansas
iThink:
The Smiths, "That Joke Isn't Funny Anymore"
2 Unlimited, "Are You Ready For This?"
WX at 0900: 81.0 (27.2) DP 73.0 (22.8) BP 29.78 (1008) SSW 17 RH 77
Odometer 4: 266.9mi
Z4.
Average/max heart rate = no reading
The forecast for today's weather has heat indices exceeding 100F. Awesome. I started too late this morning to get in a run, so I decided to go for a session of lifting instead. Not running was probably smart as I was dying going uphill. My speed has really slacked lately, but I haven't done as much running as I must.
I'm backing off max weights and going for more extension - I realized I'm probably too big for what I should be and it's time to start levelling off.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:37 12:37 09:05 09:05 1.39
1.39 26:02 13:25 09:39 09:22 2.78
The Smiths, "That Joke Isn't Funny Anymore"
2 Unlimited, "Are You Ready For This?"
WX at 0900: 81.0 (27.2) DP 73.0 (22.8) BP 29.78 (1008) SSW 17 RH 77
Odometer 4: 266.9mi
Z4.
Average/max heart rate = no reading
The forecast for today's weather has heat indices exceeding 100F. Awesome. I started too late this morning to get in a run, so I decided to go for a session of lifting instead. Not running was probably smart as I was dying going uphill. My speed has really slacked lately, but I haven't done as much running as I must.
I'm backing off max weights and going for more extension - I realized I'm probably too big for what I should be and it's time to start levelling off.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:37 12:37 09:05 09:05 1.39
1.39 26:02 13:25 09:39 09:22 2.78
Thursday, June 18, 2009
7.2mi, 63:04, 18 JUN 09, Fort Leavenworth, Kansas
iThink:
The Smiths, "I Want the One I Can't Have"
The Smiths, "The Headmaster Ritual"
The Smiths, "That Joke Isn't Funny Anymore"
WX at 0600: 75.9 (24.4) DP 73.0 (22.8) BP 29.77 (1008) S 9 RH 90
Odometer 4: 264.1mi
Z3 mid-high.
Average/max heart rate = 155/176
For it being only 75F, it was muggy as shit. What's dismaying are the listings from the last few hours:
05 AM (10Z)Jun 18 78.1 (25.6) 73.0 (22.8) 29.76 (1007) SSW 12
04 AM (9Z) Jun 18 78.1 (25.6) 73.0 (22.8) 29.75 (1007) SSW 14
03 AM (8Z) Jun 18 79.0 (26.1) 73.9 (23.3) 29.71 (1006) S 18
02 AM (7Z) Jun 18 80.1 (26.7) 73.9 (23.3) 29.72 (1006) S 17
01 AM (6Z) Jun 18 81.0 (27.2) 73.9 (23.3) 29.76 (1007) S 18
12 AM (5Z) Jun 18 80.1 (26.7) 73.9 (23.3) 29.79 (1008) S 17
Also, not particularly encouraging is today's forecast, courtesy of the National Weather Service:
Today: Mostly sunny, with a high near 94. Heat index values as high as 102. South southwest wind between 10 and 17 mph, with gusts as high as 25 mph.
Based on that, I figured it wasn't going to get any better and I came to the conclusion that pumping aluminum without moderating what I eat (duh) and not running as much is making me fat. So it's time to start running again. Given my usual aversion to doing speedwork unless absolutely necessary, it's looking like the summer of LSD...long, slow, distance, that is.
On a side note, I have no idea where the random Smiths attack was - the last time I listened to that much of Meat Is Murder was literally twenty years ago, to the month. I recall this since I was a participant in the US Military Academy's Invitational Academic Workshop, where that institution attempts to woo students into applying there (successful) and eventually attending (decided to go instead to Hopkins). I was beating the crap out of that album in repeat play in the summer of 1989.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 17:33 08:32 08:32 08:47 2.00
1.00 26:19 08:46 08:46 08:46 3.00
1.00 34:59 08:40 08:40 08:45 4.00
1.00 43:34 08:35 08:35 08:43 5.00
1.00 52:14 08:40 08:40 08:42 6.00
1.00 61:23 09:09 09:09 08:46 7.00
0.18 63:04 01:41 09:21 08:47 7.18
The Smiths, "I Want the One I Can't Have"
The Smiths, "The Headmaster Ritual"
The Smiths, "That Joke Isn't Funny Anymore"
WX at 0600: 75.9 (24.4) DP 73.0 (22.8) BP 29.77 (1008) S 9 RH 90
Odometer 4: 264.1mi
Z3 mid-high.
Average/max heart rate = 155/176
For it being only 75F, it was muggy as shit. What's dismaying are the listings from the last few hours:
05 AM (10Z)Jun 18 78.1 (25.6) 73.0 (22.8) 29.76 (1007) SSW 12
04 AM (9Z) Jun 18 78.1 (25.6) 73.0 (22.8) 29.75 (1007) SSW 14
03 AM (8Z) Jun 18 79.0 (26.1) 73.9 (23.3) 29.71 (1006) S 18
02 AM (7Z) Jun 18 80.1 (26.7) 73.9 (23.3) 29.72 (1006) S 17
01 AM (6Z) Jun 18 81.0 (27.2) 73.9 (23.3) 29.76 (1007) S 18
12 AM (5Z) Jun 18 80.1 (26.7) 73.9 (23.3) 29.79 (1008) S 17
Also, not particularly encouraging is today's forecast, courtesy of the National Weather Service:
Today: Mostly sunny, with a high near 94. Heat index values as high as 102. South southwest wind between 10 and 17 mph, with gusts as high as 25 mph.
Based on that, I figured it wasn't going to get any better and I came to the conclusion that pumping aluminum without moderating what I eat (duh) and not running as much is making me fat. So it's time to start running again. Given my usual aversion to doing speedwork unless absolutely necessary, it's looking like the summer of LSD...long, slow, distance, that is.
On a side note, I have no idea where the random Smiths attack was - the last time I listened to that much of Meat Is Murder was literally twenty years ago, to the month. I recall this since I was a participant in the US Military Academy's Invitational Academic Workshop, where that institution attempts to woo students into applying there (successful) and eventually attending (decided to go instead to Hopkins). I was beating the crap out of that album in repeat play in the summer of 1989.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 17:33 08:32 08:32 08:47 2.00
1.00 26:19 08:46 08:46 08:46 3.00
1.00 34:59 08:40 08:40 08:45 4.00
1.00 43:34 08:35 08:35 08:43 5.00
1.00 52:14 08:40 08:40 08:42 6.00
1.00 61:23 09:09 09:09 08:46 7.00
0.18 63:04 01:41 09:21 08:47 7.18
Wednesday, June 17, 2009
2.8mi + lift, 25:33, 17 JUN 09, Fort Leavenworth, Kansas
iThink:
The Cure, "One Hundred Years"
R.E.M., "Driver 8"
WX at 0600: 70.0 (21.1) DP 69.1 (20.6) BP 29.88 (1011) SSE 5 RH 96
Odometer 1: 34.6mi
Z4 out and back.
Average/max heart rate = no reading
It's been almost two weeks since I last lifted, and it showed this morning. Not so much for my bench press or incline bench, which was mostly the same, but my military press was noticeably weaker than usual, as was lat pulldowns. That said, I don't routinely work either of those outside of the Rehab Workout, as Gunny called it.
I'm approaching the crossroads of whether I want to stay doing this or to shift back to running, as I'm not sure about whether I want to remain this weight or not. My knees hurt more lately, and I haven't been running as much.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:43 12:43 09:09 09:09 1.39
1.39 25:33 12:50 09:14 09:11 2.78
The Cure, "One Hundred Years"
R.E.M., "Driver 8"
WX at 0600: 70.0 (21.1) DP 69.1 (20.6) BP 29.88 (1011) SSE 5 RH 96
Odometer 1: 34.6mi
Z4 out and back.
Average/max heart rate = no reading
It's been almost two weeks since I last lifted, and it showed this morning. Not so much for my bench press or incline bench, which was mostly the same, but my military press was noticeably weaker than usual, as was lat pulldowns. That said, I don't routinely work either of those outside of the Rehab Workout, as Gunny called it.
I'm approaching the crossroads of whether I want to stay doing this or to shift back to running, as I'm not sure about whether I want to remain this weight or not. My knees hurt more lately, and I haven't been running as much.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:43 12:43 09:09 09:09 1.39
1.39 25:33 12:50 09:14 09:11 2.78
Tuesday, June 16, 2009
6.5mi, 57:44, 16 JUN 09, Fort Leavenworth, Kansas
iThink:
One of the background dogfight music selections from the game Descent: Freespace (yes, that ancient game.)
L'Oreille, "The Goal Song"
WX at 0700: 66.0 (18.9) DP 66.0 (18.9) BP 29.7 (1005) ESE 10 RH 100
Odometer 4: 256.9mi
Z3-4.
Average/max heart rate = 156/174
Today was an indistinguished run - but the first PT I've done since Friday. That's too long, but it's harder and harder to wake up in the mornings.
That, and my knees hurt. That may very well be a function of weighing 10 pounds more than I usually do. It makes my legs stronger, maybe, but it also does a fair more wear and tear on my joints.
I was sorely tempted to sleep in. But I didn't.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:33 08:33 08:33 08:33 1.00
1.00 17:20 08:47 08:47 08:40 2.00
1.00 26:12 08:52 08:52 08:44 3.00
1.00 34:59 08:47 08:47 08:45 4.00
1.00 43:51 08:52 08:52 08:46 5.00
1.00 52:53 09:02 09:02 08:49 6.00
0.54 57:44 04:51 08:59 08:50 6.54
One of the background dogfight music selections from the game Descent: Freespace (yes, that ancient game.)
L'Oreille, "The Goal Song"
WX at 0700: 66.0 (18.9) DP 66.0 (18.9) BP 29.7 (1005) ESE 10 RH 100
Odometer 4: 256.9mi
Z3-4.
Average/max heart rate = 156/174
Today was an indistinguished run - but the first PT I've done since Friday. That's too long, but it's harder and harder to wake up in the mornings.
That, and my knees hurt. That may very well be a function of weighing 10 pounds more than I usually do. It makes my legs stronger, maybe, but it also does a fair more wear and tear on my joints.
I was sorely tempted to sleep in. But I didn't.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:33 08:33 08:33 08:33 1.00
1.00 17:20 08:47 08:47 08:40 2.00
1.00 26:12 08:52 08:52 08:44 3.00
1.00 34:59 08:47 08:47 08:45 4.00
1.00 43:51 08:52 08:52 08:46 5.00
1.00 52:53 09:02 09:02 08:49 6.00
0.54 57:44 04:51 08:59 08:50 6.54
Friday, June 12, 2009
2.8mi + 6,000m on Concept2 Model D, 25:48.4, 12 JUN 09, Fort Leavenworth, Kansas
iThink: Unsensored, opening credits to "Life with Derek" (yes, the Canadian children's TV show.)
WX at 0700: 63.0 (17.2) DP 60.1 (15.6) BP 29.93 (1013) SE 6 RH 90
Odometer 4: 250.4mi
Z3-5.
Average/max heart rate = no reading
I totally wanted to sleep in this morning. I'm not sure where my lack of energy or general malaise is coming from, but it's bothersome.
It didn't stop me from cranking out the absolutely fastest session I've done in a long, long time. I honestly think this is a product of the lifting I've been doing as the first 2000 meters was done at around 2:03/500m, which is a significant increase in speed over what I've done in the past.
I was able to hold a finishing pace around 2:05-2:07, with a finishing sprint around 1:50/500m, although whenever I do hard finishing sprints, I feel like I'm going to woof when I get done. I very nearly did today...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:30 12:30 09:00 09:00 1.39
1.39 25:41 13:11 09:29 09:14 2.78
Distance: 6000
Time: 00:24:58
Per 500m: 02:05
Drag Factor : 186
Per Mile: 00:06:42
WX at 0700: 63.0 (17.2) DP 60.1 (15.6) BP 29.93 (1013) SE 6 RH 90
Odometer 4: 250.4mi
Z3-5.
Average/max heart rate = no reading
I totally wanted to sleep in this morning. I'm not sure where my lack of energy or general malaise is coming from, but it's bothersome.
It didn't stop me from cranking out the absolutely fastest session I've done in a long, long time. I honestly think this is a product of the lifting I've been doing as the first 2000 meters was done at around 2:03/500m, which is a significant increase in speed over what I've done in the past.
I was able to hold a finishing pace around 2:05-2:07, with a finishing sprint around 1:50/500m, although whenever I do hard finishing sprints, I feel like I'm going to woof when I get done. I very nearly did today...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:30 12:30 09:00 09:00 1.39
1.39 25:41 13:11 09:29 09:14 2.78
Distance: 6000
Time: 00:24:58
Per 500m: 02:05
Drag Factor : 186
Per Mile: 00:06:42
Tuesday, June 09, 2009
6.5mi, 55:30, 9 JUN 09, Fort Leavenworth, Kansas
iThink:
Killing Zone, "All Along the Watchtower"
Bear McCreary, "All Along the Watchtower"
Jimi Hendrix, "All Along the Watchtower"
WX at 0600: 57.0 (13.9) DP 54.0 (12.2) BP 29.97 (1014) SE 7 RH 89
Odometer 1: 31.8mi
Z3-4.
Average/max heart rate = 160/178
First run in a while, but the weather was good and the opportunity was too good to pass up. So I ran, and for being 191 pounds (the most I've weighed, ever), surprisingly quickly.
I'm still debating whether I want to remain bigger and heavier - the extra strength is useful, I'm not sure if the extra weight is.
There are a variety of reasons why "All Along The Watchtower" stuck in my head, none of which I care to explore here right now.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:13 08:13 08:13 08:13 1.00
1.00 16:40 08:27 08:27 08:20 2.00
1.00 25:23 08:43 08:43 08:28 3.00
1.00 33:54 08:31 08:31 08:28 4.00
1.00 42:28 08:34 08:34 08:30 5.00
1.00 51:03 08:35 08:35 08:30 6.00
0.52 55:30 04:27 08:33 08:31 6.52
Killing Zone, "All Along the Watchtower"
Bear McCreary, "All Along the Watchtower"
Jimi Hendrix, "All Along the Watchtower"
WX at 0600: 57.0 (13.9) DP 54.0 (12.2) BP 29.97 (1014) SE 7 RH 89
Odometer 1: 31.8mi
Z3-4.
Average/max heart rate = 160/178
First run in a while, but the weather was good and the opportunity was too good to pass up. So I ran, and for being 191 pounds (the most I've weighed, ever), surprisingly quickly.
I'm still debating whether I want to remain bigger and heavier - the extra strength is useful, I'm not sure if the extra weight is.
There are a variety of reasons why "All Along The Watchtower" stuck in my head, none of which I care to explore here right now.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:13 08:13 08:13 08:13 1.00
1.00 16:40 08:27 08:27 08:20 2.00
1.00 25:23 08:43 08:43 08:28 3.00
1.00 33:54 08:31 08:31 08:28 4.00
1.00 42:28 08:34 08:34 08:30 5.00
1.00 51:03 08:35 08:35 08:30 6.00
0.52 55:30 04:27 08:33 08:31 6.52
Sunday, June 07, 2009
This is suck
1. Finding out my laptop BIOS only does 137GB for a hard drive.
2. Installing a 320GB hard drive ignorant of that fact.
3. Having to install a dynamic drive overlay for my hard drive to get the full use out of it.
4. Accidentally clobbering the contents of my 1TB external hard drive with all the stuff I had from my 14 months in Afghanistan...although I have pieces here and there backed up, I think the title about says it all.
...Nothing says it all like my first word this morning being the F-bomb when I realized what had happened...
2. Installing a 320GB hard drive ignorant of that fact.
3. Having to install a dynamic drive overlay for my hard drive to get the full use out of it.
4. Accidentally clobbering the contents of my 1TB external hard drive with all the stuff I had from my 14 months in Afghanistan...although I have pieces here and there backed up, I think the title about says it all.
...Nothing says it all like my first word this morning being the F-bomb when I realized what had happened...
Thursday, June 04, 2009
2.8mi + lift, 26:11, 4 JUN 09, Fort Leavenworth, Kansas
iThink: The Bats, "Courage"
WX at 0600: 57.0 (13.9) DP 54.0 (12.2) BP 30.09 (1018) NE 3 RH 89
Odometer 1: 26.3mi
Z3.
Average/max heart rate = no reading.
Waking up gets harder daily, and the runs in and out were very, very slow, especially the one going in while I'm still half-asleep.
I need to burn the lard, though. The fact that my rest time for some exercises has dropped to as little as 30 seconds between sets is encouraging for some events, although my improvement for things like lattismus dorsi pulldowns and seated flys is much more incremental.
I probably should run or do something tomorrow, but that implies I go to sleep early enough to warrant not feeling like total trash when I wake up.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:04 13:04 09:24 09:24 1.39
1.39 26:11 13:07 09:26 09:25 2.78
WX at 0600: 57.0 (13.9) DP 54.0 (12.2) BP 30.09 (1018) NE 3 RH 89
Odometer 1: 26.3mi
Z3.
Average/max heart rate = no reading.
Waking up gets harder daily, and the runs in and out were very, very slow, especially the one going in while I'm still half-asleep.
I need to burn the lard, though. The fact that my rest time for some exercises has dropped to as little as 30 seconds between sets is encouraging for some events, although my improvement for things like lattismus dorsi pulldowns and seated flys is much more incremental.
I probably should run or do something tomorrow, but that implies I go to sleep early enough to warrant not feeling like total trash when I wake up.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:04 13:04 09:24 09:24 1.39
1.39 26:11 13:07 09:26 09:25 2.78
Wednesday, June 03, 2009
6.5mi, 57:30, 3 JUN 09, Fort Leavenworth, Kansas
iThink:
Hilary Duff, "Wake Up"
Morrissey, "Suedehead"
WX at 0600: 57.0 (13.9) DP 50.0 (10.0) BP 30.1 (1019) NNE 10 RH 77
Odometer 4: 247.6mi
Z3 high.
Average/max heart rate = 153/170
I almost slept in. I figured I'd get in a 20 minute nap, which helped a lot, but I'm finding that waking up early on six hours of sleep just doesn't work for me. If I wake up that early, I need more sleep.
Today was a fairly straightforward run on progressively negative splits (accounting for elevation and slope). As expected, things smoothed out around 27 minutes, when I felt fully warmed up. Depending on days, this is as early as 24 minutes, sometimes as late as 35. It's the tipping point where I start running more efficiently and more importantly for me, I start exchanging heat much better than at the start. The hardest part of most short-to-middle distance runs is between the first 5 and 25 minutes where I'm still shaking things out.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 17:52 08:56 08:56 08:56 2.00
1.00 26:49 08:57 08:57 08:56 3.00
1.00 35:28 08:39 08:39 08:52 4.00
1.00 44:05 08:37 08:37 08:49 5.00
1.00 52:54 08:49 08:49 08:49 6.00
0.54 57:30 04:36 08:31 08:48 6.54
Hilary Duff, "Wake Up"
Morrissey, "Suedehead"
WX at 0600: 57.0 (13.9) DP 50.0 (10.0) BP 30.1 (1019) NNE 10 RH 77
Odometer 4: 247.6mi
Z3 high.
Average/max heart rate = 153/170
I almost slept in. I figured I'd get in a 20 minute nap, which helped a lot, but I'm finding that waking up early on six hours of sleep just doesn't work for me. If I wake up that early, I need more sleep.
Today was a fairly straightforward run on progressively negative splits (accounting for elevation and slope). As expected, things smoothed out around 27 minutes, when I felt fully warmed up. Depending on days, this is as early as 24 minutes, sometimes as late as 35. It's the tipping point where I start running more efficiently and more importantly for me, I start exchanging heat much better than at the start. The hardest part of most short-to-middle distance runs is between the first 5 and 25 minutes where I'm still shaking things out.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 17:52 08:56 08:56 08:56 2.00
1.00 26:49 08:57 08:57 08:56 3.00
1.00 35:28 08:39 08:39 08:52 4.00
1.00 44:05 08:37 08:37 08:49 5.00
1.00 52:54 08:49 08:49 08:49 6.00
0.54 57:30 04:36 08:31 08:48 6.54
Monday, June 01, 2009
2.8mi + lift, 26:56, 1 JUN 09, Fort Leavenworth, Kansas
iThink: L'Oreille, "The Goal Song"
WX at 0500: 73.0 (22.8) 57.0 (13.9) 29.82 (1009) SSW 16 RH 57
Odometer 1: 23.5mi
Z3.
Average/max heart rate = No reading
Today was an embarrassingly slow run. Not sure why. I was also working on the yard most of yesterday after going for a run, so that might have something to do with it.
I'm thinking I may want to taper off weight to concentrate on form and see if I can start getting leaner as well...
I very nearly slept in. Nothing like a warmup run whilst half asleep...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:54 13:54 10:00 10:00 1.39
1.39 26:56 13:02 09:23 09:41 2.78
WX at 0500: 73.0 (22.8) 57.0 (13.9) 29.82 (1009) SSW 16 RH 57
Odometer 1: 23.5mi
Z3.
Average/max heart rate = No reading
Today was an embarrassingly slow run. Not sure why. I was also working on the yard most of yesterday after going for a run, so that might have something to do with it.
I'm thinking I may want to taper off weight to concentrate on form and see if I can start getting leaner as well...
I very nearly slept in. Nothing like a warmup run whilst half asleep...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:54 13:54 10:00 10:00 1.39
1.39 26:56 13:02 09:23 09:41 2.78
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