Today is day 220 of the campaign.
iThink:
Bear McCreary, "Daniel's Plan"
WX at 6 AM (10) Jun 30 95 (35) 32 (0) 29.83 (1010) N 12G23 RH 10
Odometer 13B: 396.4mi
Z3. Average/max heart rate = 156/160
I decided to see if I could erg 10,000 at exactly aerobic threshold (or thereabouts) and not exceed a certain point. I was shooting for under 45:00, but realized as I was getting closer and closer in that I was more likely shooting for 44:30, and was able to get in something even better while not going over 160bpm. I was reasonably pleased, although my right foot is still not up to running after trying to get rid of my corn yesterday.
Splits
Distance: 10000
Time: 44:20.0
Avg/500m: 02:13.0
Drag Factor: 120
Per Mile: 00:07:08
Monday, June 30, 2014
Saturday, June 28, 2014
5.55mi, 46:39, 28 JUN 14, Kabul, Afghanistan
Today is day 218 of the campaign.
iThink:
Let's Active, "Room With A View"
WX at 11 AM (15) Jun 28 86 (30) 19 (-7) 29.97 (1015) N 31G46 RH 8
Odometer 13B: 396.1mi
Z4 start, Z3 finish. Average/max heart rate = 159/172
Today was a rushed start since I lallygagged too long doing sundry stuff. The first 4.75 was pretty hard, since I felt up to it. I took the last mile (or a little less) as a recovery so I didn't completely trash myself for later. Two particularly powerful memories pervaded this run. The first was prompted by thinking about the song (the iThink, which was a big part of my life when I was 18-19, among other things). The other was prompted from thinking about the first year I was married, among other things. It was a long time ago, and yet, the memory that came to mind was like it was yesterday. I'd wished there were more of those, but not as many as I think I'd like.
Splits
iThink:
Let's Active, "Room With A View"
WX at 11 AM (15) Jun 28 86 (30) 19 (-7) 29.97 (1015) N 31G46 RH 8
Odometer 13B: 396.1mi
Z4 start, Z3 finish. Average/max heart rate = 159/172
Today was a rushed start since I lallygagged too long doing sundry stuff. The first 4.75 was pretty hard, since I felt up to it. I took the last mile (or a little less) as a recovery so I didn't completely trash myself for later. Two particularly powerful memories pervaded this run. The first was prompted by thinking about the song (the iThink, which was a big part of my life when I was 18-19, among other things). The other was prompted from thinking about the first year I was married, among other things. It was a long time ago, and yet, the memory that came to mind was like it was yesterday. I'd wished there were more of those, but not as many as I think I'd like.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:22 09:22 08:26 08:26 1.11
1.11 18:38 09:16 08:21 08:24 2.22
1.11 27:49 09:11 08:16 08:21 3.33
1.11 36:51 09:02 08:08 08:18 4.44
1.11 46:39 09:48 08:50 08:24 5.55
1.11 09:22 09:22 08:26 08:26 1.11
1.11 18:38 09:16 08:21 08:24 2.22
1.11 27:49 09:11 08:16 08:21 3.33
1.11 36:51 09:02 08:08 08:18 4.44
1.11 46:39 09:48 08:50 08:24 5.55
Thursday, June 26, 2014
6.66mi, 57:57, 26 JUN 14, Kabul, Afghanistan
Today is day 216 of the campaign.
iThink:
The Connells, "Fun & Games"
Bear McCreary, "Refugees Return"
Bear McCreary, "The Shape of Things to Come"
WX at 2 PM (18) Jun 26 77 (25) 41 (5) 30.00 (1016) NNE 5 RH 27
Odometer 14A: 151.7mi
Z3 start, Z4 stretch, Z3 finish. Average/max heart rate = 156/172 (160-163 average during stretch)
I wasn't sure how I was going to feel today, but I decided to go 3.3 at just at Z4 threshold, and go relatively hard for the next 2.2 after that. I saved the last mile for cooldown to see if I don't feel as beat as I might otherwise.
In an unrelated piece of trivia, and not coincidentally as a proud veteran of the 7th Cavalry Regiment, I did note that today is the organizational day of the 7th Cavalry, albeit on the day the Regiment was mauled at Little Bighorn in 1876.
Splits
iThink:
The Connells, "Fun & Games"
Bear McCreary, "Refugees Return"
Bear McCreary, "The Shape of Things to Come"
WX at 2 PM (18) Jun 26 77 (25) 41 (5) 30.00 (1016) NNE 5 RH 27
Odometer 14A: 151.7mi
Z3 start, Z4 stretch, Z3 finish. Average/max heart rate = 156/172 (160-163 average during stretch)
I wasn't sure how I was going to feel today, but I decided to go 3.3 at just at Z4 threshold, and go relatively hard for the next 2.2 after that. I saved the last mile for cooldown to see if I don't feel as beat as I might otherwise.
In an unrelated piece of trivia, and not coincidentally as a proud veteran of the 7th Cavalry Regiment, I did note that today is the organizational day of the 7th Cavalry, albeit on the day the Regiment was mauled at Little Bighorn in 1876.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:57 09:57 08:58 08:58 1.11
1.11 19:57 10:00 09:01 08:59 2.22
1.11 29:46 09:49 08:51 08:56 3.33
1.11 38:51 09:05 08:11 08:45 4.44
1.11 47:01 08:10 07:21 08:28 5.55
1.11 57:57 10:56 09:51 08:42 6.66
1.11 09:57 09:57 08:58 08:58 1.11
1.11 19:57 10:00 09:01 08:59 2.22
1.11 29:46 09:49 08:51 08:56 3.33
1.11 38:51 09:05 08:11 08:45 4.44
1.11 47:01 08:10 07:21 08:28 5.55
1.11 57:57 10:56 09:51 08:42 6.66
Wednesday, June 25, 2014
4.44mi, 41:27, 25 JUN 14, Kabul, Afghanistan
Today is day 215 of the campaign.
iThink:
Bear McCreary, "Apotheosis"
WX at 7 AM (11) Jun 25 93 (34) 19 (-7) 29.80 (1009) NNW 12G23 RH 6
Odometer 13B: 390.5mi
Z3. Average/max heart rate = 152/160
Easy run after yesterday's burner on the dreadmill. This is one of the very few times I'll run during the day here, I suspect, until it gets cooler. Otherwise, I may just use my rest days as day to run in the heat for heat acclimatization. Using map-correct distances rather than what's being rendered in the GPS, I'm not going as slowly as I think on a day like today.
Also, 6% relative humidity. Yow.
Splits
iThink:
Bear McCreary, "Apotheosis"
WX at 7 AM (11) Jun 25 93 (34) 19 (-7) 29.80 (1009) NNW 12G23 RH 6
Odometer 13B: 390.5mi
Z3. Average/max heart rate = 152/160
Easy run after yesterday's burner on the dreadmill. This is one of the very few times I'll run during the day here, I suspect, until it gets cooler. Otherwise, I may just use my rest days as day to run in the heat for heat acclimatization. Using map-correct distances rather than what's being rendered in the GPS, I'm not going as slowly as I think on a day like today.
Also, 6% relative humidity. Yow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 10:22 10:22 09:20 09:20 1.11
1.11 20:43 10:21 09:19 09:20 2.22
1.11 31:13 10:30 09:28 09:22 3.33
1.11 41:27 10:14 09:13 09:20 4.44
1.11 10:22 10:22 09:20 09:20 1.11
1.11 20:43 10:21 09:19 09:20 2.22
1.11 31:13 10:30 09:28 09:22 3.33
1.11 41:27 10:14 09:13 09:20 4.44
Tuesday, June 24, 2014
5.0mi on dreadmill, 44:04, 24 JUN 14, Kabul, Afghanistan
Today is day 214 of the campaign.
iThink:
Archers of Loaf, "Plumb Line"
WX at 6 AM (10) Jun 24 87 (31) 23 (-5) 29.80 (1009) NNE 14G30
Odometer 13B: 386.1mi
Z4 high. Average/max heart rate = 167/182
Wasn't sure how I was going to feel, but I didn't want to run outside during the mid-day, so I hit the dreadmill. I think I overestimated the speed, but the last two miles turned into a good indicator of max VO2 as I was running at zone 4 hard. I haven't done any stress tests of max heart rate, but I don't think I was very far off by the end as I was steadily speeding up the dreadmill to finish faster. Better to finish hard than to extend the pain.
Splits
iThink:
Archers of Loaf, "Plumb Line"
WX at 6 AM (10) Jun 24 87 (31) 23 (-5) 29.80 (1009) NNE 14G30
Odometer 13B: 386.1mi
Z4 high. Average/max heart rate = 167/182
Wasn't sure how I was going to feel, but I didn't want to run outside during the mid-day, so I hit the dreadmill. I think I overestimated the speed, but the last two miles turned into a good indicator of max VO2 as I was running at zone 4 hard. I haven't done any stress tests of max heart rate, but I don't think I was very far off by the end as I was steadily speeding up the dreadmill to finish faster. Better to finish hard than to extend the pain.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:39 08:39 08:39 08:39 1.00
1.00 17:40 09:01 09:01 08:50 2.00
1.00 26:32 08:52 08:52 08:51 3.00
1.00 35:24 08:52 08:52 08:51 4.00
1.00 44:04 08:40 08:40 08:49 5.00
1.00 08:39 08:39 08:39 08:39 1.00
1.00 17:40 09:01 09:01 08:50 2.00
1.00 26:32 08:52 08:52 08:51 3.00
1.00 35:24 08:52 08:52 08:51 4.00
1.00 44:04 08:40 08:40 08:49 5.00
Monday, June 23, 2014
10,000m on Concept2 Model D, 43:38.5, 23 JUN 14, Kabul, Afghanistan
Today is day 213 of the campaign.
iThink:
The Bats, "Up to the Sky"
The Bats, "Straight Image"
WX at 5 AM (9) Jun 23 86 (30) 23 (-5) 29.85 (1011) N 29
Odometer 13B: 380.9mi
Z4. Average/max heart rate = 159/174
This is the first workout I've done in a great long while - or so it seems after I've been sick. Instead of running, I decided to get on the erg, although I was saving the GHD situps for some other day. I felt okay, mostly. This was not a particularly slow or fast erg, but was my usual zone 3 start, and zone 4 hold to zone 5 finish. At least the room was air conditioned.
Hopefully I'll figure out what I'm eating that's going right through me. Yay.
Splits
Distance: 10000
Time: 43:38.5
Avg/500m: 02:10.9
Drag Factor: 107
Per Mile: 00:07:01
iThink:
The Bats, "Up to the Sky"
The Bats, "Straight Image"
WX at 5 AM (9) Jun 23 86 (30) 23 (-5) 29.85 (1011) N 29
Odometer 13B: 380.9mi
Z4. Average/max heart rate = 159/174
This is the first workout I've done in a great long while - or so it seems after I've been sick. Instead of running, I decided to get on the erg, although I was saving the GHD situps for some other day. I felt okay, mostly. This was not a particularly slow or fast erg, but was my usual zone 3 start, and zone 4 hold to zone 5 finish. At least the room was air conditioned.
Hopefully I'll figure out what I'm eating that's going right through me. Yay.
Splits
Distance: 10000
Time: 43:38.5
Avg/500m: 02:10.9
Drag Factor: 107
Per Mile: 00:07:01
Friday, June 20, 2014
5.55mi, 55:38, 20 JUN 14, Kabul, Afghanistan
Today is day 210 of the campaign.
iThink:
Los Campesinos!, "Hate for the Island"
WX at 3 PM (19) Jun 20 75 (24) 24 (-4) 29.85 (1011) NNE 20G39 RH 15
Odometer 13B: 380.7mi
Z3. Average/max heart rate = 144/152
After my fun-filled food poisoning episode yesterday from the chow hall, I decided to sleep in most of yesterday, and then tried to get in a run tonight. It was indistinguished, and somewhat flatulent. It's better than doing nothing, though.
Splits
iThink:
Los Campesinos!, "Hate for the Island"
WX at 3 PM (19) Jun 20 75 (24) 24 (-4) 29.85 (1011) NNE 20G39 RH 15
Odometer 13B: 380.7mi
Z3. Average/max heart rate = 144/152
After my fun-filled food poisoning episode yesterday from the chow hall, I decided to sleep in most of yesterday, and then tried to get in a run tonight. It was indistinguished, and somewhat flatulent. It's better than doing nothing, though.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
5.55 55:38 55:38 10:01 10:01 5.55
5.55 55:38 55:38 10:01 10:01 5.55
Wednesday, June 18, 2014
5.55mi, 48:45, 18 JUN 14, Kabul, Afghanistan
Today is day 208 of the campaign.
iThink:
Hüsker Dü, "New Day Rising"
WX at Noon (16) Jun 18 77 (25) 26 (-3) 29.83 (1010) NNE 25G43
Odometer 14A: 145.0mi
Z4. Average/max heart rate = 152/171
Today is one of the few days I decided to go for the accurate distance computation. I wasn't sure how I was going to feel, and my legs were pretty dead at the start, but I decided to stick it out, and sped up entirely faster than I thought I would - culminating in a very hard last mile. I was pleasantly surprised - but I know my right foot is going to feel it later, in a bad way.
Splits
iThink:
Hüsker Dü, "New Day Rising"
WX at Noon (16) Jun 18 77 (25) 26 (-3) 29.83 (1010) NNE 25G43
Odometer 14A: 145.0mi
Z4. Average/max heart rate = 152/171
Today is one of the few days I decided to go for the accurate distance computation. I wasn't sure how I was going to feel, and my legs were pretty dead at the start, but I decided to stick it out, and sped up entirely faster than I thought I would - culminating in a very hard last mile. I was pleasantly surprised - but I know my right foot is going to feel it later, in a bad way.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:55 09:55 08:56 08:56 1.11
1.11 19:43 09:48 08:50 08:53 2.22
1.11 30:08 10:25 09:23 09:03 3.33
1.11 39:40 09:32 08:35 08:56 4.44
1.11 48:45 09:05 08:11 08:47 5.55
1.11 09:55 09:55 08:56 08:56 1.11
1.11 19:43 09:48 08:50 08:53 2.22
1.11 30:08 10:25 09:23 09:03 3.33
1.11 39:40 09:32 08:35 08:56 4.44
1.11 48:45 09:05 08:11 08:47 5.55
Tuesday, June 17, 2014
5.19mi, 52:46, 17 JUN 14, Kabul, Afghanistan
Today is day 207 of the campaign.
iThink:
Tommy Keene, "Running For Your Life"
The Connells, "Fun & Games"
WX at 1 PM (17) Jun 17 75 (24) 30 (-1) 29.88 (1012) N 22G37 RH 19
Odometer 13B: 375.2mi
Z3. Average/max heart rate = 142/149
My legs were tired, as was the rest of me. The work lately has been so mentally exhausting that I need to step away from it - but I really can't.
My legs were toast, but felt better after three miles. That's usually an indicator that my legs are overtired. Or I am.
The tossup between my corn and my plantar fascitis is not fun right now.
Splits
iThink:
Tommy Keene, "Running For Your Life"
The Connells, "Fun & Games"
WX at 1 PM (17) Jun 17 75 (24) 30 (-1) 29.88 (1012) N 22G37 RH 19
Odometer 13B: 375.2mi
Z3. Average/max heart rate = 142/149
My legs were tired, as was the rest of me. The work lately has been so mentally exhausting that I need to step away from it - but I really can't.
My legs were toast, but felt better after three miles. That's usually an indicator that my legs are overtired. Or I am.
The tossup between my corn and my plantar fascitis is not fun right now.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:33 10:13 10:13 10:16 2.00
1.00 30:58 10:25 10:25 10:19 3.00
1.00 40:54 09:56 09:56 10:14 4.00
1.00 50:55 10:01 10:01 10:11 5.00
0.19 52:46 01:51 09:44 10:10 5.19
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:33 10:13 10:13 10:16 2.00
1.00 30:58 10:25 10:25 10:19 3.00
1.00 40:54 09:56 09:56 10:14 4.00
1.00 50:55 10:01 10:01 10:11 5.00
0.19 52:46 01:51 09:44 10:10 5.19
Sunday, June 15, 2014
4.12mi, 38:57, 15 JUN 14, Kabul, Afghanistan
Today is day 205 of the campaign.
iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
WX at Noon (16) Jun 15 84 (29) 39 (4) 29.83 (1010) N 12 RH 20
Odometer 13B: 370.0mi
Z3-Z4. Average/max heart rate = 152/163
First run, although the corn on the side of my foot is still being melted away, so it's pretty tender. I didn't want to row a third day in a row as my hands are starting to get callused and I wanted to switch it up. I probably should check on the corn tomorrow, although the pads I'm using are starting to work. I am not 21 anymore. That's apparent enough since my knees hurt, although the mileage on these shoes probably warrants replacement. Soon.
Splits
iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
WX at Noon (16) Jun 15 84 (29) 39 (4) 29.83 (1010) N 12 RH 20
Odometer 13B: 370.0mi
Z3-Z4. Average/max heart rate = 152/163
First run, although the corn on the side of my foot is still being melted away, so it's pretty tender. I didn't want to row a third day in a row as my hands are starting to get callused and I wanted to switch it up. I probably should check on the corn tomorrow, although the pads I'm using are starting to work. I am not 21 anymore. That's apparent enough since my knees hurt, although the mileage on these shoes probably warrants replacement. Soon.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 19:01 09:32 09:32 09:30 2.00
1.00 28:26 09:25 09:25 09:29 3.00
1.00 37:56 09:30 09:30 09:29 4.00
0.12 38:57 01:01 08:28 09:27 4.12
1.00 09:29 09:29 09:29 09:29 1.00
1.00 19:01 09:32 09:32 09:30 2.00
1.00 28:26 09:25 09:25 09:29 3.00
1.00 37:56 09:30 09:30 09:29 4.00
0.12 38:57 01:01 08:28 09:27 4.12
Saturday, June 14, 2014
10,000m on Concept2 Model D, 44:29.2, 14 JUN 14, Kabul, Afghanistan
Today is day 204 of the campaign.
iThink:
Hilary Duff, "Come Clean" (the earworm that wouldn't die)
Max, "Aim" (the earworm I forced into my head)
WX at 11 AM (15) Jun 14 87 (31) 24 (-4) 29.85 (1011) N 12 RH 10
Odometer 13B: 365.8mi
Z3-Z4 finish. Average/max heart rate = 154/162
I wasn't sure how I was going to feel, but I was thinking about going easy. I think I just need to be more disciplined about pacing and effort, because I went into Zone 4 quicker than I probably should've - and stayed on the edge of anaerobic threshhold until about halfway through, after which point I was most definitely inside zone 4.
My hands are also starting to get a bit callused, although I haven't done as much rowing as I have in the last few days.
Erging for 10km is a tedious thing sometimes - I occasionally daydream about other things while I'm on the erg to take my mind off the generalized suck of erging (in spite of my slow speed). However, without fail, the things that come to mind are ex-girlfriends. I have no good explanation, but it's a pretty regular occurrence.
Splits
Distance: 10000
Time: 44:29.2
Avg/500m: 02:13.5
Drag Factor: 102
Per Mile: 00:07:10
iThink:
Hilary Duff, "Come Clean" (the earworm that wouldn't die)
Max, "Aim" (the earworm I forced into my head)
WX at 11 AM (15) Jun 14 87 (31) 24 (-4) 29.85 (1011) N 12 RH 10
Odometer 13B: 365.8mi
Z3-Z4 finish. Average/max heart rate = 154/162
I wasn't sure how I was going to feel, but I was thinking about going easy. I think I just need to be more disciplined about pacing and effort, because I went into Zone 4 quicker than I probably should've - and stayed on the edge of anaerobic threshhold until about halfway through, after which point I was most definitely inside zone 4.
My hands are also starting to get a bit callused, although I haven't done as much rowing as I have in the last few days.
Erging for 10km is a tedious thing sometimes - I occasionally daydream about other things while I'm on the erg to take my mind off the generalized suck of erging (in spite of my slow speed). However, without fail, the things that come to mind are ex-girlfriends. I have no good explanation, but it's a pretty regular occurrence.
Splits
Distance: 10000
Time: 44:29.2
Avg/500m: 02:13.5
Drag Factor: 102
Per Mile: 00:07:10
Friday, June 13, 2014
10,000m on Concept2 Model D, 43:27.3, 13 JUN 14, Kabul, Afghanistan
Today is day 203 of the campaign.
iThink:
Tommy Keene, "Running For Your Life"
Hilary Duff, "Come Clean"
WX at 1 PM (17) Jun 13 75 (24) 37 (3) 29.83 (1010) SSE 3 RH 25
Odometer 13B: 365.6mi
Z4. Average/max heart rate = 162/170
I figure, while I'm trying to burn away the corn on the outer edge of my right foot, that I shouldn't aggravate it by running on it. Thus, I decided to erg 10,000, and then followed it up with 4x10 GHD situps. The GHD bench here is pretty ratty, but beggars can't be choosers, and there's only one here.
This week went by fast, but I don't get shit done when I'm waiting on other motherfuckers to get shit in. My general ire has only increased as I wait on shit that's about three hours late. Or more.
Splits
Distance: 10000
Time: 43:27.3
Avg/500m: 02:10.4
Drag Factor: 114
Per Mile: 00:07:00
iThink:
Tommy Keene, "Running For Your Life"
Hilary Duff, "Come Clean"
WX at 1 PM (17) Jun 13 75 (24) 37 (3) 29.83 (1010) SSE 3 RH 25
Odometer 13B: 365.6mi
Z4. Average/max heart rate = 162/170
I figure, while I'm trying to burn away the corn on the outer edge of my right foot, that I shouldn't aggravate it by running on it. Thus, I decided to erg 10,000, and then followed it up with 4x10 GHD situps. The GHD bench here is pretty ratty, but beggars can't be choosers, and there's only one here.
This week went by fast, but I don't get shit done when I'm waiting on other motherfuckers to get shit in. My general ire has only increased as I wait on shit that's about three hours late. Or more.
Splits
Distance: 10000
Time: 43:27.3
Avg/500m: 02:10.4
Drag Factor: 114
Per Mile: 00:07:00
Wednesday, June 11, 2014
8,000m on Concept2 Model D, 34:16.5, 11 JUN 14, Kabul, Afghanistan
Today is day 201 of the campaign.
iThink:
Delain, "Such A Shame"
WX at 2 PM (18) Jun 11 73 (23) 23 (-5) 30.00 (1016) N 16 RH 15
Odometer 14A: 139.5mi
Z4. Average/max heart rate = 161/174
I decided to do something other than run, so instead, today was going to be a day on the erg. I got to the gym too late to row 10km, so I settled for 8km, but maxed out on the resistance meter - thus the 134 drag factor. Man, did that hurt. It felt fine for the first 1000m, then once I got to about 3,000m it started to really suck. I broke through that initial discomfort and settled into a better rhythm by 5,000m in, and while I was briefly pulling 2:11/500m, it returned back to 2:09/500m, to salvage the rest of it, since the first 500m were done at about 2:04/500m instead. By the end, I decided to go hard all the way into the finish, and had a zone 5 finish, but my last pull was at 1:59/500m, which I haven't done in a while at any length and any intensity.
I closed it out with 15x15x5x5 GHD situps. I know it's not good when I have to hold my stomach so I don't have a cramp - or maybe a hernia...that would be bad, bad, bad.
The iThink was somewhat unexpected, but it's hard to keep an iThink in my head when I'm trying to ignore the generalized pain of trying to erg harder, even though I'm not even at anaerobic threshold. Embarrassing, yet true.
The bonus was erging the fastest time at this distance I've done in a while. Hah.
Splits
Distance: 8000
Time: 34:16.5
Avg/500m: 02:08.5
Drag Factor: 134
Per Mile: 00:06:54
iThink:
Delain, "Such A Shame"
WX at 2 PM (18) Jun 11 73 (23) 23 (-5) 30.00 (1016) N 16 RH 15
Odometer 14A: 139.5mi
Z4. Average/max heart rate = 161/174
I decided to do something other than run, so instead, today was going to be a day on the erg. I got to the gym too late to row 10km, so I settled for 8km, but maxed out on the resistance meter - thus the 134 drag factor. Man, did that hurt. It felt fine for the first 1000m, then once I got to about 3,000m it started to really suck. I broke through that initial discomfort and settled into a better rhythm by 5,000m in, and while I was briefly pulling 2:11/500m, it returned back to 2:09/500m, to salvage the rest of it, since the first 500m were done at about 2:04/500m instead. By the end, I decided to go hard all the way into the finish, and had a zone 5 finish, but my last pull was at 1:59/500m, which I haven't done in a while at any length and any intensity.
I closed it out with 15x15x5x5 GHD situps. I know it's not good when I have to hold my stomach so I don't have a cramp - or maybe a hernia...that would be bad, bad, bad.
The iThink was somewhat unexpected, but it's hard to keep an iThink in my head when I'm trying to ignore the generalized pain of trying to erg harder, even though I'm not even at anaerobic threshold. Embarrassing, yet true.
The bonus was erging the fastest time at this distance I've done in a while. Hah.
Splits
Distance: 8000
Time: 34:16.5
Avg/500m: 02:08.5
Drag Factor: 134
Per Mile: 00:06:54
Tuesday, June 10, 2014
5.35mi, 50:14, 10 JUN 14, Kabul, Afghanistan
Today is day 200 of the campaign.
iThink:
Hilary Duff, "Wake Up"
WX at Noon (16) Jun 10 75 (24) 14 (-10) 29.97 (1015) NNE 23 RH 9
Odometer 13B: 365.4mi
Z3. Average/max heart rate = 148/164 (which I think is a glitch reading)
Recovery run, but not a very easy recovery run. Today was a day to run base mileage without running very easy. As usual, I felt rough through the first two and a half miles, then was settled by the third and felt much more consistent. My mile 4.5, though, my legs were pretty tired, which might be an indicator in itself.
Also, for fucking once, a day when I'm not starting my run at 11:45pm.
Splits
iThink:
Hilary Duff, "Wake Up"
WX at Noon (16) Jun 10 75 (24) 14 (-10) 29.97 (1015) NNE 23 RH 9
Odometer 13B: 365.4mi
Z3. Average/max heart rate = 148/164 (which I think is a glitch reading)
Recovery run, but not a very easy recovery run. Today was a day to run base mileage without running very easy. As usual, I felt rough through the first two and a half miles, then was settled by the third and felt much more consistent. My mile 4.5, though, my legs were pretty tired, which might be an indicator in itself.
Also, for fucking once, a day when I'm not starting my run at 11:45pm.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 19:01 09:36 09:36 09:31 2.00
1.00 28:18 09:17 09:17 09:26 3.00
1.00 37:30 09:12 09:12 09:22 4.00
1.00 46:56 09:26 09:26 09:23 5.00
0.35 50:14 03:18 09:26 09:23 5.35
1.00 09:25 09:25 09:25 09:25 1.00
1.00 19:01 09:36 09:36 09:31 2.00
1.00 28:18 09:17 09:17 09:26 3.00
1.00 37:30 09:12 09:12 09:22 4.00
1.00 46:56 09:26 09:26 09:23 5.00
0.35 50:14 03:18 09:26 09:23 5.35
Monday, June 09, 2014
6.14mi, 56:41, 9 JUN 14, Kabul, Afghanistan
Today is day 199 of the campaign.
iThink:
The Smiths, "Bigmouth Strikes Again"
WX at 4 PM (20) Jun 09 69 (21) 21 (-6) 29.97 (1015) N 20 RH 15
Odometer 14A: 139.3mi
Z3 start, Z4 finish. Average/max heart rate = 152/165
I probably should be using the true distance, but in some ways, after looking at the map plot, I realize how much GPS error is induced by running through narrow passageways. Today marked another run at the magic distance of 6.66mi, in no small part because of my generalized ire at someone whose lugubrious pace of work requires me to sit my fat ass waiting on him to fucking finish. That slowness is exacerbated by the generally window-licking, mouth-breathing character of the staff here.
It's easy for me to get motivated to run 6.66mi, even if I start at midnight. Also, mostly negative splits. I'm artificially backdating this to yesterday so I don't inadvertently mark a day off, which this most certainly wasn't.
Splits
iThink:
The Smiths, "Bigmouth Strikes Again"
WX at 4 PM (20) Jun 09 69 (21) 21 (-6) 29.97 (1015) N 20 RH 15
Odometer 14A: 139.3mi
Z3 start, Z4 finish. Average/max heart rate = 152/165
I probably should be using the true distance, but in some ways, after looking at the map plot, I realize how much GPS error is induced by running through narrow passageways. Today marked another run at the magic distance of 6.66mi, in no small part because of my generalized ire at someone whose lugubrious pace of work requires me to sit my fat ass waiting on him to fucking finish. That slowness is exacerbated by the generally window-licking, mouth-breathing character of the staff here.
It's easy for me to get motivated to run 6.66mi, even if I start at midnight. Also, mostly negative splits. I'm artificially backdating this to yesterday so I don't inadvertently mark a day off, which this most certainly wasn't.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:08 09:32 09:32 09:34 2.00
1.00 28:25 09:17 09:17 09:28 3.00
1.00 37:44 09:19 09:19 09:26 4.00
1.00 46:49 09:05 09:05 09:22 5.00
1.00 55:31 08:42 08:42 09:15 6.00
0.14 56:41 01:10 08:20 09:14 6.14
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:08 09:32 09:32 09:34 2.00
1.00 28:25 09:17 09:17 09:28 3.00
1.00 37:44 09:19 09:19 09:26 4.00
1.00 46:49 09:05 09:05 09:22 5.00
1.00 55:31 08:42 08:42 09:15 6.00
0.14 56:41 01:10 08:20 09:14 6.14
Saturday, June 07, 2014
3.26mi, 35:44, 7 JUN 14, Kabul, Afghanistan
Today is day 197 of the campaign.
iThink:
Bettie Serveert, "Rudder"
WX at 2 PM (18) Jun 07 71 (22) 33 (1) 29.97 (1015) N 16
Odometer 13B: 360.1mi
Z2-Z3. Average/max heart rate = 134/142
Easy recovery run. My legs hurt all day after yesterday's hard run. My legs will still probably hurt tomorrow. Maybe I should do something other than run tomorrow. Back to work. Yes, it's 11:30pm.
Splits
iThink:
Bettie Serveert, "Rudder"
WX at 2 PM (18) Jun 07 71 (22) 33 (1) 29.97 (1015) N 16
Odometer 13B: 360.1mi
Z2-Z3. Average/max heart rate = 134/142
Easy recovery run. My legs hurt all day after yesterday's hard run. My legs will still probably hurt tomorrow. Maybe I should do something other than run tomorrow. Back to work. Yes, it's 11:30pm.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:30 10:30 10:30 10:30 1.00
1.00 21:43 11:13 11:13 10:52 2.00
1.00 32:59 11:16 11:16 11:00 3.00
0.26 35:44 02:45 10:35 10:58 3.26
1.00 10:30 10:30 10:30 10:30 1.00
1.00 21:43 11:13 11:13 10:52 2.00
1.00 32:59 11:16 11:16 11:00 3.00
0.26 35:44 02:45 10:35 10:58 3.26
Friday, June 06, 2014
6.25mi, 54:44, 7 JUN 14, Kabul, Afghanistan
Today is day 197 of the campaign.
iThink:
Bob Mould, "Dreaming I Am"
Skrillex, "Bangarang" feat. Sirah
WX at 4 PM (20) Jun 06 64 (18) 41 (5) 30.00 (1016) NNW 6 RH 42
Odometer 14A: 133.1mi
Z4. Average/max heart rate = 160/174
Today was a day of some frustration as one of the subordinate headquarters could not get their shit together and turn things in on time. What they did turn in was so bush league as to require a diving kick save to make salvageable. As a result, I didn't get out the door until after 11pm. Fuckers. The day counter advances as if I got a day off, but there was no fucking day off.
The run today as a result, turned into a max VO2 run for the last half of it. I needed it.
Today's iThink is directly a consequence of showing my coworkers this today:
I have no regrets. Never mind the cognitive dissonance of Bob Mould and Skrillex in the same thought.
Splits
iThink:
Bob Mould, "Dreaming I Am"
Skrillex, "Bangarang" feat. Sirah
WX at 4 PM (20) Jun 06 64 (18) 41 (5) 30.00 (1016) NNW 6 RH 42
Odometer 14A: 133.1mi
Z4. Average/max heart rate = 160/174
Today was a day of some frustration as one of the subordinate headquarters could not get their shit together and turn things in on time. What they did turn in was so bush league as to require a diving kick save to make salvageable. As a result, I didn't get out the door until after 11pm. Fuckers. The day counter advances as if I got a day off, but there was no fucking day off.
The run today as a result, turned into a max VO2 run for the last half of it. I needed it.
Today's iThink is directly a consequence of showing my coworkers this today:
I have no regrets. Never mind the cognitive dissonance of Bob Mould and Skrillex in the same thought.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:51 08:52 08:52 08:55 2.00
1.00 26:43 08:52 08:52 08:54 3.00
1.00 35:29 08:46 08:46 08:52 4.00
1.00 44:12 08:43 08:43 08:50 5.00
1.00 52:43 08:31 08:31 08:47 6.00
0.25 54:44 02:01 08:04 08:45 6.25
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:51 08:52 08:52 08:55 2.00
1.00 26:43 08:52 08:52 08:54 3.00
1.00 35:29 08:46 08:46 08:52 4.00
1.00 44:12 08:43 08:43 08:50 5.00
1.00 52:43 08:31 08:31 08:47 6.00
0.25 54:44 02:01 08:04 08:45 6.25
Wednesday, June 04, 2014
8,000m on Concept2 Model D, 34:34.9, 4 JUN 14, Kabul, Afghanistan
Today is day 194 of the campaign.
iThink:
Hilary Duff, "Wake Up"
WX at Noon (16) Jun 04 75 (24) 33 (1) 30.00 (1016) NNE 3 RH 22
Odometer 13B: 356.8mi
Z3 start, Z4 finish. Average/max heart rate = 158/170
First row in a long while. I decided to row in lieu of an easy run. My row wasn't very easy, though. I went mostly above aerobic threshold, but decided to finish hard, and did.
I was pleasantly surprised at holding a first 2000m at under 2:08/500m, although the 3000m before the end is where I got tired - and until the last 1600m, where I decided to go into oxygen debt but not all out. I think this is the fastest one in a while - but certainly not my PB at this distance, which I did back in 2009.
Okay, back to work.
Splits
Distance: 8000
Time: 34:34.9
Avg/500m: 02:09.7
Drag Factor: 103
Per Mile: 00:06:57
iThink:
Hilary Duff, "Wake Up"
WX at Noon (16) Jun 04 75 (24) 33 (1) 30.00 (1016) NNE 3 RH 22
Odometer 13B: 356.8mi
Z3 start, Z4 finish. Average/max heart rate = 158/170
First row in a long while. I decided to row in lieu of an easy run. My row wasn't very easy, though. I went mostly above aerobic threshold, but decided to finish hard, and did.
I was pleasantly surprised at holding a first 2000m at under 2:08/500m, although the 3000m before the end is where I got tired - and until the last 1600m, where I decided to go into oxygen debt but not all out. I think this is the fastest one in a while - but certainly not my PB at this distance, which I did back in 2009.
Okay, back to work.
Splits
Distance: 8000
Time: 34:34.9
Avg/500m: 02:09.7
Drag Factor: 103
Per Mile: 00:06:57
Tuesday, June 03, 2014
5.18mi, 48:42, 3 JUN 14, Kabul, Afghanistan
Today is day 193 of the campaign.
iThink:
Michael Kamen, Band of Brothers Suite 2
WX at 3 PM (19) Jun 03 69 (21) 39 (4) 30.06 (1018) W 23 light rain showers RH 32
Odometer 14A: 126.9mi
Z3. Average/max heart rate = 152/162
Today was a tricky day. I wasn't sure how I felt, and I was exhausted yesterday after getting maybe 3 hours of sleep the night before. I've also done that without drinking the usual slugs of coffee with which I normally start the morning. Or the rest of the day. That's useful, maybe, so when I really need it, it'll work better.
I'm still facing a nagging corn on my right foot, although it appears it might be localized to one pair of boots. I'll find out tomorrow when I change out the insoles to see how it works - or to see how a replacement set fares. Today they seemed to work better, but I'll have a better notion come a week or so from now.
There were snippets of David Bowie's "Life on Mars" that kept sneaking into today's run. It might be because there was a new show on BBC that features Liz White and Philip Glenister. Unfortunately, it's not on anything I can view from here or the United States.
Splits
iThink:
Michael Kamen, Band of Brothers Suite 2
WX at 3 PM (19) Jun 03 69 (21) 39 (4) 30.06 (1018) W 23 light rain showers RH 32
Odometer 14A: 126.9mi
Z3. Average/max heart rate = 152/162
Today was a tricky day. I wasn't sure how I felt, and I was exhausted yesterday after getting maybe 3 hours of sleep the night before. I've also done that without drinking the usual slugs of coffee with which I normally start the morning. Or the rest of the day. That's useful, maybe, so when I really need it, it'll work better.
I'm still facing a nagging corn on my right foot, although it appears it might be localized to one pair of boots. I'll find out tomorrow when I change out the insoles to see how it works - or to see how a replacement set fares. Today they seemed to work better, but I'll have a better notion come a week or so from now.
There were snippets of David Bowie's "Life on Mars" that kept sneaking into today's run. It might be because there was a new show on BBC that features Liz White and Philip Glenister. Unfortunately, it's not on anything I can view from here or the United States.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:02 09:24 09:24 09:31 2.00
1.00 28:26 09:24 09:24 09:29 3.00
1.00 37:51 09:25 09:25 09:28 4.00
1.00 47:11 09:20 09:20 09:26 5.00
0.18 48:42 01:31 08:26 09:24 5.18
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:02 09:24 09:24 09:31 2.00
1.00 28:26 09:24 09:24 09:29 3.00
1.00 37:51 09:25 09:25 09:28 4.00
1.00 47:11 09:20 09:20 09:26 5.00
0.18 48:42 01:31 08:26 09:24 5.18
Sunday, June 01, 2014
3.0mi, 27:57, 1 JUN 14, Kabul, Afghanistan
Today is day 192 of the campaign.
iThink:
Chris Richards and the Subtractions, "Don't Do Anything Tonight"
WX at 4 PM (20) Jun 01 62 (17) 42 (6) 30.06 (1018) ENE 3 RH 48
Odometer 13B: 356.7mi
Z3. Average/max heart rate = 150/157
Nothing long, as I was talking with the kids for a while tonight, and with the OPFOR Cdr, so I was left with less run than I would've liked. I have to get up early, so this wasn't going to be very long anyway.
Splits
iThink:
Chris Richards and the Subtractions, "Don't Do Anything Tonight"
WX at 4 PM (20) Jun 01 62 (17) 42 (6) 30.06 (1018) ENE 3 RH 48
Odometer 13B: 356.7mi
Z3. Average/max heart rate = 150/157
Nothing long, as I was talking with the kids for a while tonight, and with the OPFOR Cdr, so I was left with less run than I would've liked. I have to get up early, so this wasn't going to be very long anyway.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:47 09:22 09:22 09:24 2.00
1.00 27:57 09:10 09:10 09:19 3.00
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:47 09:22 09:22 09:24 2.00
1.00 27:57 09:10 09:10 09:19 3.00
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