iThink: none.
WX at 05:58 NW 2 10.00 Mostly Cloudy BKN025 BKN030 BKN041 32 25 75% NA NA 30.28 1025.8
Odometer 14B: 318.7mi
Z3 high. Average/max heart rate = 151/161
I probably should've run, but I didn't feel like getting out of the house. Having the Concept2 now gives an option that I otherwise wouldn't be able to exercise. No pun intended. I don't think I would've gone very hard had I run, and I didn't on the erg.
Splits
Distance: 10000
Time: 44:12.8
Avg/500m: 02:12.6
Drag Factor: 103
Per Mile: 00:07:07
Friday, February 27, 2015
Wednesday, February 25, 2015
7.0mi, 69:07, 25 FEB 15, Annandale, Virginia
iThink:
Velvet Crush, "Drive Me Down"
WX at 05:58 NW 1 10.00 Fair CLR 13 9 84% NA NA 29.88 1012.3
Odometer 15A: 39.0mi
Z3. Average/max heart rate = 154/174
Not hard but not recovery. First run in about two weeks and good god did I need it bad. I wanted a run where I'd feel okay, but not one that would leave be utterly trashed the rest of the day. I have lard I have to lose, at least 8 pounds of it if not more.
Splits
Velvet Crush, "Drive Me Down"
WX at 05:58 NW 1 10.00 Fair CLR 13 9 84% NA NA 29.88 1012.3
Odometer 15A: 39.0mi
Z3. Average/max heart rate = 154/174
Not hard but not recovery. First run in about two weeks and good god did I need it bad. I wanted a run where I'd feel okay, but not one that would leave be utterly trashed the rest of the day. I have lard I have to lose, at least 8 pounds of it if not more.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:55 09:55 09:55 09:55 1.00
1.00 19:56 10:01 10:01 09:58 2.00
1.00 29:54 09:58 09:58 09:58 3.00
1.00 39:41 09:47 09:47 09:55 4.00
1.00 49:31 09:50 09:50 09:54 5.00
1.00 59:15 09:44 09:44 09:52 6.00
1.00 69:07 09:52 09:52 09:52 7.00
1.00 09:55 09:55 09:55 09:55 1.00
1.00 19:56 10:01 10:01 09:58 2.00
1.00 29:54 09:58 09:58 09:58 3.00
1.00 39:41 09:47 09:47 09:55 4.00
1.00 49:31 09:50 09:50 09:54 5.00
1.00 59:15 09:44 09:44 09:52 6.00
1.00 69:07 09:52 09:52 09:52 7.00
Tuesday, February 24, 2015
8,000m on Concept2 Model D, 35:34.8, 24 FEB 15, Springfield, Virginia
iThink:
"Give Up" parody cover of Idina Menzel's "Let It Go"
WX at 05:58 S 1 10.00 Fair CLR 7 -4 60% NA NA 30.35 1028.2
Odometer 14B: 318.7mi
Z4 low. Average/max heart rate = 158/168
Nothing hard today. My hands are a little blistered up, though, while they start toughening in response to more rowing. I didn't want to do two 10,000s in a row yet.
When it snowed a few days ago, the first thing the Elder wanted me to watch with her was Frozen. I was thinking along different lines as I was watching "The Breaking Point" from Band of Brothers instead until I went to the living room to watch Frozen with her.
Splits
Distance: 8000
Time: 35:34.8
Avg/500m: 02:13.4
Drag Factor: 102
Per Mile: 00:07:09
"Give Up" parody cover of Idina Menzel's "Let It Go"
WX at 05:58 S 1 10.00 Fair CLR 7 -4 60% NA NA 30.35 1028.2
Odometer 14B: 318.7mi
Z4 low. Average/max heart rate = 158/168
Nothing hard today. My hands are a little blistered up, though, while they start toughening in response to more rowing. I didn't want to do two 10,000s in a row yet.
When it snowed a few days ago, the first thing the Elder wanted me to watch with her was Frozen. I was thinking along different lines as I was watching "The Breaking Point" from Band of Brothers instead until I went to the living room to watch Frozen with her.
Splits
Distance: 8000
Time: 35:34.8
Avg/500m: 02:13.4
Drag Factor: 102
Per Mile: 00:07:09
Monday, February 23, 2015
10,000m on Concept2 Model D, 43:28.3, 23 FEB 15, Springfield, Virginia
iThink:
Normie Rowe, "Who Cares, Anyway"
WX at 05:58 Vrbl 6 10.00 Overcast OVC049 37 25 63% 32 NA 30.28 1025.8
Odometer 14B: 318.7mi
Z4. Average/max heart rate = 161/173
First workout in a while. I was in Afghanistan or on the road the last two weeks and I ran once. My appetite continued unabated, so I need to start my penance. It snowed this weekend, so it's wet and nasty, so I was glad I cranked out my 10,000 on the erg. Oh man, did it suck at first. Then I buckled down and got at it.
The iThink owes to my having watched The Odd Angry Shot recently. What a great movie.
Splits
Distance: 10000
Time: 43:28.3
Avg/500m: 02:10.4
Drag Factor: 103
Per Mile: 00:07:00
Normie Rowe, "Who Cares, Anyway"
WX at 05:58 Vrbl 6 10.00 Overcast OVC049 37 25 63% 32 NA 30.28 1025.8
Odometer 14B: 318.7mi
Z4. Average/max heart rate = 161/173
First workout in a while. I was in Afghanistan or on the road the last two weeks and I ran once. My appetite continued unabated, so I need to start my penance. It snowed this weekend, so it's wet and nasty, so I was glad I cranked out my 10,000 on the erg. Oh man, did it suck at first. Then I buckled down and got at it.
The iThink owes to my having watched The Odd Angry Shot recently. What a great movie.
Splits
Distance: 10000
Time: 43:28.3
Avg/500m: 02:10.4
Drag Factor: 103
Per Mile: 00:07:00
Thursday, February 19, 2015
8.16mi, time indeterminate, 15 FEB 15, Bagram, Afghanistan
iThink: none.
WX at 1330: 4 AM (9) Feb 15 55 (13) 23 (-5) 30.03 (1017) N 5 light rain showers
Odometer 14B: 318.6mi
Z3 high/Z4. Average/max heart rate =no reading.
I found myself back at Bagram for the first time in a few months, against my expectations. Being there,I felt compelled to do what I usually did, which was run the perimeter. The absence of instrumentation owes to the fact that my Garmin 310XT crapped out a mile after starting up. Surprisingly, I felt kind of quick, which was unexpected.
Now that the Afghanistan campaign has transitioned to 2015, there are much fewer people at Bagram than when I was there last. It was inevitable, but it was shocking. No matter. The war continues.
No splits.
WX at 1330: 4 AM (9) Feb 15 55 (13) 23 (-5) 30.03 (1017) N 5 light rain showers
Odometer 14B: 318.6mi
Z3 high/Z4. Average/max heart rate =no reading.
I found myself back at Bagram for the first time in a few months, against my expectations. Being there,I felt compelled to do what I usually did, which was run the perimeter. The absence of instrumentation owes to the fact that my Garmin 310XT crapped out a mile after starting up. Surprisingly, I felt kind of quick, which was unexpected.
Now that the Afghanistan campaign has transitioned to 2015, there are much fewer people at Bagram than when I was there last. It was inevitable, but it was shocking. No matter. The war continues.
No splits.
Monday, February 09, 2015
5,000m on Concept2 Model D, 21:32.7, 9 FEB 15, Springfield, VA
iThink:
Letters to Cleo, "Veda Very Shining"
WX at 05:58 Vrbl 6 10.00 Overcast OVC100 40 34 81% 36 NA 29.84 1010.8
Odometer 14B: 310.4mi
Z4. Max heart rate = 168, best guess on average about 155.
First morning workout, but I was late waking up, so I only did 5k. I was still pretty happy with what I ground out, but there's plenty of room for improvement.
Splits
Distance: 5000
Time: 21:32.7
Avg/500m: 02:09.3
Drag Factor: 104
Per Mile: 00:06:56
Letters to Cleo, "Veda Very Shining"
WX at 05:58 Vrbl 6 10.00 Overcast OVC100 40 34 81% 36 NA 29.84 1010.8
Odometer 14B: 310.4mi
Z4. Max heart rate = 168, best guess on average about 155.
First morning workout, but I was late waking up, so I only did 5k. I was still pretty happy with what I ground out, but there's plenty of room for improvement.
Splits
Distance: 5000
Time: 21:32.7
Avg/500m: 02:09.3
Drag Factor: 104
Per Mile: 00:06:56
Friday, February 06, 2015
8.01mi, 79:49, 6 FEB 15, Annandale, Virginia
iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
AC/DC, "Big Gun" BFG remix
WX at 05:58 Calm 10.00 Partly Cloudy SCT140 11 4 75% NA NA 30.37 1028.9
Odometer 15A: 32.0mi
Z3. Average/max heart rate = 154/165
It was cold today, so I decided on nothing particularly ambitious. Eight miles, easy, but it was still cold as hell.
Splits
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
AC/DC, "Big Gun" BFG remix
WX at 05:58 Calm 10.00 Partly Cloudy SCT140 11 4 75% NA NA 30.37 1028.9
Odometer 15A: 32.0mi
Z3. Average/max heart rate = 154/165
It was cold today, so I decided on nothing particularly ambitious. Eight miles, easy, but it was still cold as hell.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 20:05 10:12 10:12 10:02 2.00
1.00 30:07 10:02 10:02 10:02 3.00
1.00 40:09 10:03 10:03 10:02 4.00
1.00 50:09 10:00 10:00 10:02 5.00
1.00 59:57 09:48 09:48 09:59 6.00
1.00 69:44 09:47 09:47 09:58 7.00
1.00 79:49 10:05 10:05 09:59 8.01
1.00 09:52 09:52 09:52 09:52 1.00
1.00 20:05 10:12 10:12 10:02 2.00
1.00 30:07 10:02 10:02 10:02 3.00
1.00 40:09 10:03 10:03 10:02 4.00
1.00 50:09 10:00 10:00 10:02 5.00
1.00 59:57 09:48 09:48 09:59 6.00
1.00 69:44 09:47 09:47 09:58 7.00
1.00 79:49 10:05 10:05 09:59 8.01
Wednesday, February 04, 2015
8.0mi, 78:08, 4 FEB 15, Annandale, Virginia
iThink:
Robert Prince, "I Sawed the Demons" (E2M1 background music from the game Doom. Yes.
AC/DC, "Big Gun" remix
WX at 05:58 SE 1 10.00 A Few Clouds FEW180 26 19 75% NA NA 30.25 1024.8
Odometer 14B: 310.4mi
Z3-Z4. Average/max heart rate = 155/170
Today was quicker than usual, but the course was dry, and not too dark. There was the usual care I took not to turn ankles on trails at night, and that was a tempering influence. But today was a good run. Time for a double-shot of Celebrex, though, for the ankles.
Splits
Robert Prince, "I Sawed the Demons" (E2M1 background music from the game Doom. Yes.
AC/DC, "Big Gun" remix
WX at 05:58 SE 1 10.00 A Few Clouds FEW180 26 19 75% NA NA 30.25 1024.8
Odometer 14B: 310.4mi
Z3-Z4. Average/max heart rate = 155/170
Today was quicker than usual, but the course was dry, and not too dark. There was the usual care I took not to turn ankles on trails at night, and that was a tempering influence. But today was a good run. Time for a double-shot of Celebrex, though, for the ankles.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:12 10:12 10:12 10:12 1.00
1.00 19:27 09:15 09:15 09:43 2.00
1.00 29:07 09:40 09:40 09:42 3.00
1.00 38:45 09:38 09:38 09:41 4.00
1.00 48:34 09:48 09:48 09:43 5.00
1.00 58:19 09:45 09:45 09:43 6.00
1.00 68:06 09:47 09:47 09:44 7.00
1.00 78:08 10:02 10:02 09:46 8.00
1.00 10:12 10:12 10:12 10:12 1.00
1.00 19:27 09:15 09:15 09:43 2.00
1.00 29:07 09:40 09:40 09:42 3.00
1.00 38:45 09:38 09:38 09:41 4.00
1.00 48:34 09:48 09:48 09:43 5.00
1.00 58:19 09:45 09:45 09:43 6.00
1.00 68:06 09:47 09:47 09:44 7.00
1.00 78:08 10:02 10:02 09:46 8.00
Monday, February 02, 2015
6.04mi, 69:17, 2 FEB 15, Annandale, Virginia
iThink:
The Smiths, "The Draize Train"
The Smiths, "Money Changes Everything"
The Sisters of Mercy, "Temple of Love '92"
WX at 05:58 Calm 10.00 Overcast BKN019 OVC025 37 36 93% NA NA 29.50 999.3
Odometer 14B: 302.4mi
Z3. Average/max heart rate = no reading
Wogging for distance and lard burn as my legs were totally trashed from yesterday's long run. Some unseemly iThinks, but all were tailored to tempo and foot strike.
Splits
The Smiths, "The Draize Train"
The Smiths, "Money Changes Everything"
The Sisters of Mercy, "Temple of Love '92"
WX at 05:58 Calm 10.00 Overcast BKN019 OVC025 37 36 93% NA NA 29.50 999.3
Odometer 14B: 302.4mi
Z3. Average/max heart rate = no reading
Wogging for distance and lard burn as my legs were totally trashed from yesterday's long run. Some unseemly iThinks, but all were tailored to tempo and foot strike.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:49 11:49 11:49 11:49 1.00
1.00 23:24 11:35 11:35 11:42 2.00
1.00 35:48 12:24 12:24 11:56 3.00
1.00 46:59 11:10 11:10 11:45 4.00
1.00 58:10 11:11 11:11 11:38 5.00
1.00 68:54 10:44 10:44 11:29 6.00
0.04 69:17 00:23 09:45 11:28 6.04
1.00 11:49 11:49 11:49 11:49 1.00
1.00 23:24 11:35 11:35 11:42 2.00
1.00 35:48 12:24 12:24 11:56 3.00
1.00 46:59 11:10 11:10 11:45 4.00
1.00 58:10 11:11 11:11 11:38 5.00
1.00 68:54 10:44 10:44 11:29 6.00
0.04 69:17 00:23 09:45 11:28 6.04
Sunday, February 01, 2015
11.39mi, 1:44:59, 1 FEB 15, Springfield, Virginia
iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Rush, "Middletown Dreams"
WX at 14:58 S 5 10.00 Mostly Cloudy FEW043 BKN120 41 15 36% 38 NA 30.13 1020.7
WX at 13:58 E 5 10.00 Partly Cloudy SCT075 40 14 35% 36 NA 30.15 1021.4
Odometer 15A: 24.0mi
Z4. Average/max heart rate = 159/173
I wasn't sure how I was going to feel today, as it's been a while since I've kicked out a run of this length. I didn't want to go at redline pace, but I was certainly not going to have enough patience to go wogging my fat ass for 11 miles. Ultimately, I was happy enough when I was running about 9:00-9:30/mi. That discretion was important for the killer uphill on trails that I eat about 2.5 miles out from finish.
My other reason for wanting to run 11 is the fact that today's Super Bowl Sunday, and as usual, this is my not giving a shit about football.
Splits
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Rush, "Middletown Dreams"
WX at 14:58 S 5 10.00 Mostly Cloudy FEW043 BKN120 41 15 36% 38 NA 30.13 1020.7
WX at 13:58 E 5 10.00 Partly Cloudy SCT075 40 14 35% 36 NA 30.15 1021.4
Odometer 15A: 24.0mi
Z4. Average/max heart rate = 159/173
I wasn't sure how I was going to feel today, as it's been a while since I've kicked out a run of this length. I didn't want to go at redline pace, but I was certainly not going to have enough patience to go wogging my fat ass for 11 miles. Ultimately, I was happy enough when I was running about 9:00-9:30/mi. That discretion was important for the killer uphill on trails that I eat about 2.5 miles out from finish.
My other reason for wanting to run 11 is the fact that today's Super Bowl Sunday, and as usual, this is my not giving a shit about football.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 17:57 09:06 09:06 08:58 2.00
1.00 26:52 08:55 08:55 08:57 3.00
1.00 36:11 09:20 09:20 09:03 4.00
1.00 45:28 09:16 09:16 09:06 5.00
1.00 54:30 09:02 09:02 09:05 6.00
1.00 63:54 09:24 09:24 09:08 7.00
1.00 73:06 09:11 09:11 09:08 8.00
1.00 82:13 09:07 09:07 09:08 9.00
1.00 92:13 10:00 10:00 09:13 10.00
1.00 101:31 09:18 09:18 09:14 11.00
0.39 104:59 03:28 08:54 09:13 11.39
1.00 08:51 08:51 08:51 08:51 1.00
1.00 17:57 09:06 09:06 08:58 2.00
1.00 26:52 08:55 08:55 08:57 3.00
1.00 36:11 09:20 09:20 09:03 4.00
1.00 45:28 09:16 09:16 09:06 5.00
1.00 54:30 09:02 09:02 09:05 6.00
1.00 63:54 09:24 09:24 09:08 7.00
1.00 73:06 09:11 09:11 09:08 8.00
1.00 82:13 09:07 09:07 09:08 9.00
1.00 92:13 10:00 10:00 09:13 10.00
1.00 101:31 09:18 09:18 09:14 11.00
0.39 104:59 03:28 08:54 09:13 11.39
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