iThink: Gunther and Samantha Fox, "Touch Me"
WX at 0700: 26 (-3) DP 24 (-4) BP 29.92 (1013) SW 7 patches of fog RH 92 WC 17 (-8)
Odometer 2: 273.0mi
Z3.
Average/max heart rate = 150/175
Short run, but I realize I probably need to forcibly get at doing the physical therapy I was supposed to be doing for the last year, so the in-out is punctuated by a session on the cable machine.
So I'm doing it.
I guess I'll see if it holds for the semester.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 10:07 10:07 08:26 08:26 1.20
1.22 21:18 11:11 09:10 08:48 2.42
Friday, January 28, 2011
Wednesday, January 26, 2011
2.38mi + 2,000m on Concept2 Model E, 22:16 + 8:28, 26 JAN 11, Fort Leavenworth, Kansas
iThink:
Wendy Carlos, "Anthem" from the Original Soundtrack album to Tron
AC/DC, "Thunderstruck"
WX at 0600: 17 (-8) DP 15 (-9) BP 30.03 (1016) NNW 8 freezing fog RH 92
Odometer 2: 270.5mi equivalency
Z3 run, Z4 erg.
Average/max heart rate = no reading.
It didn't feel like 17F out there today until I started running against the wind. When it's cold enough to blister my right arm, it's a sign.
I was going to erg for more than 2,000, but I had to get back in time to get to work at a reasonable hour. Or something like that. Today also marked some cable work since I need to get at the physical therapy for my upper back that I've been meaning to do for almost a year and have frankly been dissolute in following.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.17 10:56 10:56 09:21 09:21 1.17
1.21 22:16 11:20 09:22 09:21 2.38
Distance: 2000
Time: 00:08:28
Avg/500m: 02:07
Drag Factor: 115
Per Mile: 00:06:49
Wendy Carlos, "Anthem" from the Original Soundtrack album to Tron
AC/DC, "Thunderstruck"
WX at 0600: 17 (-8) DP 15 (-9) BP 30.03 (1016) NNW 8 freezing fog RH 92
Odometer 2: 270.5mi equivalency
Z3 run, Z4 erg.
Average/max heart rate = no reading.
It didn't feel like 17F out there today until I started running against the wind. When it's cold enough to blister my right arm, it's a sign.
I was going to erg for more than 2,000, but I had to get back in time to get to work at a reasonable hour. Or something like that. Today also marked some cable work since I need to get at the physical therapy for my upper back that I've been meaning to do for almost a year and have frankly been dissolute in following.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.17 10:56 10:56 09:21 09:21 1.17
1.21 22:16 11:20 09:22 09:21 2.38
Distance: 2000
Time: 00:08:28
Avg/500m: 02:07
Drag Factor: 115
Per Mile: 00:06:49
Tuesday, January 25, 2011
5.46mi, 50:44, 25 JAN 11, Fort Leavenworth, Kansas
iThink:
Taylor Swift, "You Belong With Me" (Metal Version)
Motorhead, "The Ace of Spades" (Broadway Musical Version)
Motley Crue, "Kickstart My Heart"
WX at 0600: 25.0 (-3.9) DP 21.0 (-6.1) BP 30.15 (1020) Calm RH 84
Odometer 2: 268.5mi
Z3-Z4.
Average/max heart rate = 160/177
Almost slept in but decided to get at it while the roads were mostly clear. This wasn't fast, but it didn't need to be. Seems like every run lately is a recovery run because I'm just not that consistent anymore.
That said, I ran mostly negative splits today and was most definitely warmed up by mile four, which is pretty consistent.
That a Taylor Swift song was stuck in my head is very disturbing. Motorhead and Motley Crue are infinitely more preferable.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:06 09:06 09:06 09:06 1.00
1.00 18:36 09:30 09:30 09:18 2.00
1.00 28:03 09:27 09:27 09:21 3.00
1.00 37:40 09:37 09:37 09:25 4.00
1.00 46:44 09:04 09:04 09:21 5.00
0.46 50:44 04:00 08:42 09:18 5.46
Taylor Swift, "You Belong With Me" (Metal Version)
Motorhead, "The Ace of Spades" (Broadway Musical Version)
Motley Crue, "Kickstart My Heart"
WX at 0600: 25.0 (-3.9) DP 21.0 (-6.1) BP 30.15 (1020) Calm RH 84
Odometer 2: 268.5mi
Z3-Z4.
Average/max heart rate = 160/177
Almost slept in but decided to get at it while the roads were mostly clear. This wasn't fast, but it didn't need to be. Seems like every run lately is a recovery run because I'm just not that consistent anymore.
That said, I ran mostly negative splits today and was most definitely warmed up by mile four, which is pretty consistent.
That a Taylor Swift song was stuck in my head is very disturbing. Motorhead and Motley Crue are infinitely more preferable.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:06 09:06 09:06 09:06 1.00
1.00 18:36 09:30 09:30 09:18 2.00
1.00 28:03 09:27 09:27 09:21 3.00
1.00 37:40 09:37 09:37 09:25 4.00
1.00 46:44 09:04 09:04 09:21 5.00
0.46 50:44 04:00 08:42 09:18 5.46
Wednesday, January 19, 2011
Beat me harder
So says the National Weather Service:
Overnight: Mostly cloudy, with a low around 7. Wind chill values between -3 and 2. North northwest wind around 8 mph.
Wednesday: Snow after noon. High near 19. Wind chill values between -3 and 7. Calm wind becoming east northeast between 8 and 11 mph. Chance of precipitation is 100%. New snow accumulation of 1 to 3 inches possible.
Wednesday Night: Snow. Low around 13. Wind chill values between -1 and 6. Northeast wind between 10 and 13 mph. Chance of precipitation is 100%. New snow accumulation of 4 to 8 inches possible.
Thursday: Cloudy, then gradually becoming mostly sunny, with a high near 18. Wind chill values between -1 and 5. North northwest wind between 10 and 14 mph, with gusts as high as 18 mph.
Thursday Night: Partly cloudy, with a low around -2. North northwest wind between 3 and 10 mph.
Overnight: Mostly cloudy, with a low around 7. Wind chill values between -3 and 2. North northwest wind around 8 mph.
Wednesday: Snow after noon. High near 19. Wind chill values between -3 and 7. Calm wind becoming east northeast between 8 and 11 mph. Chance of precipitation is 100%. New snow accumulation of 1 to 3 inches possible.
Wednesday Night: Snow. Low around 13. Wind chill values between -1 and 6. Northeast wind between 10 and 13 mph. Chance of precipitation is 100%. New snow accumulation of 4 to 8 inches possible.
Thursday: Cloudy, then gradually becoming mostly sunny, with a high near 18. Wind chill values between -1 and 5. North northwest wind between 10 and 14 mph, with gusts as high as 18 mph.
Thursday Night: Partly cloudy, with a low around -2. North northwest wind between 3 and 10 mph.
Tuesday, January 18, 2011
2.3mi + 6,000m on Concept2 Model D, 23:23 + 26:07.1, 18 JAN 11, Fort Leavenworth, Kansas
iThink:
The Kinks, "Come Dancing"
Soft Cell, "Tainted Love"
Adam Ant, "Goody Two Shoes"
The Police, "Synchronicity I"
WX at 0600: 24 (-4) DP 19 (-7) BP 29.9 (1012) NNW 17 mist RH 79 WC 10 (-12)
Odometer 2: 263.0mi equivalency
Z3 run, Z3 high erg.
Average/max heart rate = no reading.
It's been a while since I got on the Concept - it was useful, but I need to be more consistent with it. I started at reasonable speed for the first 2000, had a fast 2000, and finished at a more moderate pace at the end - with my usual crusher of a finish.
Strangely, my ingress run was slower than my egress run. That's unusual since my legs are usually so beat from the erg.
I have no idea why there was a massive onslaught of 80s music this morning in my head.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.17 11:52 11:52 10:09 10:09 1.17
1.21 23:23 11:31 09:31 09:49 2.38
The Kinks, "Come Dancing"
Soft Cell, "Tainted Love"
Adam Ant, "Goody Two Shoes"
The Police, "Synchronicity I"
WX at 0600: 24 (-4) DP 19 (-7) BP 29.9 (1012) NNW 17 mist RH 79 WC 10 (-12)
Odometer 2: 263.0mi equivalency
Z3 run, Z3 high erg.
Average/max heart rate = no reading.
It's been a while since I got on the Concept - it was useful, but I need to be more consistent with it. I started at reasonable speed for the first 2000, had a fast 2000, and finished at a more moderate pace at the end - with my usual crusher of a finish.
Strangely, my ingress run was slower than my egress run. That's unusual since my legs are usually so beat from the erg.
I have no idea why there was a massive onslaught of 80s music this morning in my head.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.17 11:52 11:52 10:09 10:09 1.17
1.21 23:23 11:31 09:31 09:49 2.38
Monday, January 17, 2011
5.31mi, 47:06, 17 JAN 11, Fort Leavenworth, Kansas
iThink:
Taio Cruz, "Dynamite" (yes, I am very embarrassed)
Some mostly unsuccessful attempts to dislodge that earwig included
Dos Gringos, "Going In For Guns" and Mary Lou Lord, "Salem '76"
WX at 0900: 37.0 (2.8) DP 32.0 (0.0) BP 29.64 (1003) S 21 haze RH 81
Odometer 2: 259.4mi
Z4.
Average/max heart rate = 166/x (I'm not taking a 224 MHR as reasonable since the HRM wasn't fully engaged)
Today felt slow. After seeing the forecasts, I thought it was going to be colder than it was. I went out wearing too much snivel gear, but the amount I worked was probably productive. I worked much harder than I thought I would, but my legs were tired for some inexplicable reason.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:44 08:44 08:44 08:44 1.00
1.00 17:48 09:04 09:04 08:54 2.00
1.00 26:42 08:54 08:54 08:54 3.00
1.00 35:40 08:58 08:58 08:55 4.00
1.00 44:28 08:48 08:48 08:54 5.00
0.31 47:06 02:38 08:30 08:52 5.31
Taio Cruz, "Dynamite" (yes, I am very embarrassed)
Some mostly unsuccessful attempts to dislodge that earwig included
Dos Gringos, "Going In For Guns" and Mary Lou Lord, "Salem '76"
WX at 0900: 37.0 (2.8) DP 32.0 (0.0) BP 29.64 (1003) S 21 haze RH 81
Odometer 2: 259.4mi
Z4.
Average/max heart rate = 166/x (I'm not taking a 224 MHR as reasonable since the HRM wasn't fully engaged)
Today felt slow. After seeing the forecasts, I thought it was going to be colder than it was. I went out wearing too much snivel gear, but the amount I worked was probably productive. I worked much harder than I thought I would, but my legs were tired for some inexplicable reason.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:44 08:44 08:44 08:44 1.00
1.00 17:48 09:04 09:04 08:54 2.00
1.00 26:42 08:54 08:54 08:54 3.00
1.00 35:40 08:58 08:58 08:55 4.00
1.00 44:28 08:48 08:48 08:54 5.00
0.31 47:06 02:38 08:30 08:52 5.31
Sunday, January 16, 2011
A little piece of my professional heritage
As a former member of the First Squadron, Seventh Cavalry, I had no idea I passed weekly past the preserved remains of the only U.S. survivor of the Battle of Little Big Horn until tonight.
I need to visit.
I need to visit.
Saturday, January 15, 2011
4.83mi, 46:41, 15 JAN 11, Fort Leavenworth, Kansas
iThink: a variety of sundry running cadences in the back of my head
WX at 1000: 24.1 (-4.4) DP 17.1 (-8.3) BP 30.26 (1024) N 8 RH 74 WC 15 (-9)
Odometer X: N/A
Z4.
Average/max heart rate = 160/175
Probably the last day I'll wear the sheet metal screw shoes. The roads are clear enough where running on them with sheet metal screws is counterproductive and there's not enough ice to warrant using them.
Slow but I needed to get out there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:44 09:33 09:33 09:22 2.00
1.00 28:53 10:09 10:09 09:38 3.00
1.00 38:45 09:52 09:52 09:41 4.00
0.83 46:41 07:56 09:33 09:40 4.83
WX at 1000: 24.1 (-4.4) DP 17.1 (-8.3) BP 30.26 (1024) N 8 RH 74 WC 15 (-9)
Odometer X: N/A
Z4.
Average/max heart rate = 160/175
Probably the last day I'll wear the sheet metal screw shoes. The roads are clear enough where running on them with sheet metal screws is counterproductive and there's not enough ice to warrant using them.
Slow but I needed to get out there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:44 09:33 09:33 09:22 2.00
1.00 28:53 10:09 10:09 09:38 3.00
1.00 38:45 09:52 09:52 09:41 4.00
0.83 46:41 07:56 09:33 09:40 4.83
Friday, January 14, 2011
4.4mi, 41:35, 14 JAN 11, Fort Leavenworth, Kansas
iThink: Dmitri Shostakovitch, Piano Concerto No. 2, Allegro, Op. 102
WX at 0700: 15.1 (-9.4) DP 12.0 (-11.1) BP 30.21 (1023) S 5 RH 87 WC 6 (-14)
Odometer X: N/A (old shoes)
Z3.
Average/max heart rate = 159/180
First run in a week. Good god this snow sucks ass.
I would've gone yesterday were it not for the fact that it was -1F yesterday with a wind chill of -10. So, no.
The roads are still iced over, so my old sheet metal screw shoes got use this morning.
Back to work.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 18:24 09:33 09:33 09:12 2.00
1.00 28:08 09:44 09:44 09:23 3.00
1.00 37:59 09:51 09:51 09:30 4.00
0.39 41:35 03:36 09:14 09:28 4.39
WX at 0700: 15.1 (-9.4) DP 12.0 (-11.1) BP 30.21 (1023) S 5 RH 87 WC 6 (-14)
Odometer X: N/A (old shoes)
Z3.
Average/max heart rate = 159/180
First run in a week. Good god this snow sucks ass.
I would've gone yesterday were it not for the fact that it was -1F yesterday with a wind chill of -10. So, no.
The roads are still iced over, so my old sheet metal screw shoes got use this morning.
Back to work.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 18:24 09:33 09:33 09:12 2.00
1.00 28:08 09:44 09:44 09:23 3.00
1.00 37:59 09:51 09:51 09:30 4.00
0.39 41:35 03:36 09:14 09:28 4.39
Friday, January 07, 2011
4.4mi, 40:45, 7 JAN 11, Fort Leavenworth, Kansas
iThink: The Smiths, "Paint A Vulgar Picture"
WX at 0600: 39.9 (4.4) DP 30.9 (-0.6) BP 29.59 (1002) NNW 20G26 RH 69
Odometer 2: 284.1mi
Z3.
Average/max heart rate = 156/171
I needed to get out there after the last few days of sleeping in. So I ran. Not fast, but not particularly slowly either.
I realized I had slightly overestimated snivel gear right after I started. Knowing how much heat I kick out on a run, I know if I'm not chilly at the start of a run, that I am overdressed. The considerable wind this morning was the offsetting factor.
From today's iThink and, not coincidentally, Song of the Day:
What makes most people feel happy
Leads them headlong into harm
Those words have nagged in my mind the last few weeks, months, or years. Something to think about on my older daughter's birthday, which is today.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:13 09:14 09:14 09:07 2.00
1.00 27:35 09:22 09:22 09:12 3.00
1.00 37:08 09:33 09:33 09:17 4.00
0.40 40:45 03:37 09:02 09:16 4.40
WX at 0600: 39.9 (4.4) DP 30.9 (-0.6) BP 29.59 (1002) NNW 20G26 RH 69
Odometer 2: 284.1mi
Z3.
Average/max heart rate = 156/171
I needed to get out there after the last few days of sleeping in. So I ran. Not fast, but not particularly slowly either.
I realized I had slightly overestimated snivel gear right after I started. Knowing how much heat I kick out on a run, I know if I'm not chilly at the start of a run, that I am overdressed. The considerable wind this morning was the offsetting factor.
From today's iThink and, not coincidentally, Song of the Day:
What makes most people feel happy
Leads them headlong into harm
Those words have nagged in my mind the last few weeks, months, or years. Something to think about on my older daughter's birthday, which is today.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:13 09:14 09:14 09:07 2.00
1.00 27:35 09:22 09:22 09:12 3.00
1.00 37:08 09:33 09:33 09:17 4.00
0.40 40:45 03:37 09:02 09:16 4.40
Tuesday, January 04, 2011
4.36mi, 39:44, 4 JAN 11, Fort Leavenworth, Kansas
iThink:
Michael Kamen, Band of Brothers Suite No. 2
Dmitri Shostakovitch, Piano Concerto No. 2, Allegro, Opus 102
WX at : 16.0 (-8.9) DP 12.9 (-10.6) BP 30.16 (1021) WNW 7 RH 87 WC 6 (-14)
Odometer 2: 279.7mi.
Z3.
Average/max heart rate = 163/181
The Steadfast Tin Soldier rides again (iThink no. 2 today). Today was chilly but not ridiculously bad, something I attribute to the lack of wind. I almost slept in today, but went for a good moderate pace run. Neither fast nor recovery. Some might argue this constitutes junk miles, but I run so little that for me, there is no such thing as junk mileage.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:53 08:53 08:53 08:53 1.00
1.00 18:10 09:17 09:17 09:05 2.00
1.00 27:21 09:11 09:11 09:07 3.00
1.00 36:31 09:10 09:10 09:08 4.00
0.36 39:44 03:13 08:56 09:07 4.36
Michael Kamen, Band of Brothers Suite No. 2
Dmitri Shostakovitch, Piano Concerto No. 2, Allegro, Opus 102
WX at : 16.0 (-8.9) DP 12.9 (-10.6) BP 30.16 (1021) WNW 7 RH 87 WC 6 (-14)
Odometer 2: 279.7mi.
Z3.
Average/max heart rate = 163/181
The Steadfast Tin Soldier rides again (iThink no. 2 today). Today was chilly but not ridiculously bad, something I attribute to the lack of wind. I almost slept in today, but went for a good moderate pace run. Neither fast nor recovery. Some might argue this constitutes junk miles, but I run so little that for me, there is no such thing as junk mileage.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:53 08:53 08:53 08:53 1.00
1.00 18:10 09:17 09:17 09:05 2.00
1.00 27:21 09:11 09:11 09:07 3.00
1.00 36:31 09:10 09:10 09:08 4.00
0.36 39:44 03:13 08:56 09:07 4.36
Monday, January 03, 2011
6,000m on Concept2 Model D, 26:12.7, 3 JAN 11, Fort Leavenworth, Kansas
iThink: none, strangely enough during erg. AC/DC, "Hells Bells" on cycle back.
WX at 0600: 18.0 (-7.8) DP 12.0 (-11.1) BP 30.08 (1018) S 9 RH 77 WC 6 (-14)
Odometer 2: 275.3mi equivalency.
Z3.
Average/max heart rate = no reading.
First 500m or so started out entirely too fast (averaging under 2:05/500m) and I settled into something more sustainable. First 2000m was rough, but after about 20 minutes, I had fully warmed up and felt better. I need to erg more often.
What made this morning different was cycling to the erg rather than running.
Splits
Distance: 6000
Time: 00:26:13
Avg/500m: 02:11
Drag Factor: 115
Per Mile: 00:07:02
WX at 0600: 18.0 (-7.8) DP 12.0 (-11.1) BP 30.08 (1018) S 9 RH 77 WC 6 (-14)
Odometer 2: 275.3mi equivalency.
Z3.
Average/max heart rate = no reading.
First 500m or so started out entirely too fast (averaging under 2:05/500m) and I settled into something more sustainable. First 2000m was rough, but after about 20 minutes, I had fully warmed up and felt better. I need to erg more often.
What made this morning different was cycling to the erg rather than running.
Splits
Distance: 6000
Time: 00:26:13
Avg/500m: 02:11
Drag Factor: 115
Per Mile: 00:07:02
Sunday, January 02, 2011
Saturday, January 01, 2011
3.16mi, 29:29, 1 JAN 11, Fort Leavenworth, Kansas
iThink: "Cart Surfer" from the MMORPG Club Penguin (my kids have accounts on it.)
WX at 1600: 26.1 (-3.3) DP 7.0 (-13.9) BP 30.15 (1020) W 15 RH 43 WC 14 (-10)
Odometer 2: 273.5mi
Z3.
Average/max heart rate = 151/167
Short run, but my legs were tired going uphill. I needed this, but probably should have gone easier.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:24 09:10 09:10 09:12 2.00
1.00 28:01 09:37 09:37 09:20 3.00
0.16 29:29 01:28 09:10 09:20 3.16
WX at 1600: 26.1 (-3.3) DP 7.0 (-13.9) BP 30.15 (1020) W 15 RH 43 WC 14 (-10)
Odometer 2: 273.5mi
Z3.
Average/max heart rate = 151/167
Short run, but my legs were tired going uphill. I needed this, but probably should have gone easier.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:24 09:10 09:10 09:12 2.00
1.00 28:01 09:37 09:37 09:20 3.00
0.16 29:29 01:28 09:10 09:20 3.16
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