iThink:
Catherine Wheel, "Strange Fruit"
WX at 05:58 SE 7 10.00 Fair CLR 44 20 38% 40 NA 29.95 1014.6
Odometer 14B: 378.9mi
Z3 with Z4 finish. Average/max heart rate = 146/161
Man, did I feel like crap this morning. I was glad I did this, though, since I warmed up by about the 25 minute mark and this was worth the initial starting friction. There's a distinct disconnect between relative perceived effort and heart rate, which I think is a function of training while tired. This will eventually pass, but it is a little disconcerting at times.
Splits
Distance: 8000
Time: 34:50.1
Avg/500m: 02:10.6
Drag Factor: 120
Per Mile: 00:07:00
Monday, March 30, 2015
Sunday, March 29, 2015
9.2mi, 90:34, 29 MAR 15, Springfield, Virginia
iThink:
Robert Prince, "I Sawed the Demons"
WX at 09:58 W 10 G 17 10.00 Fair CLR 32 8 36% 24 NA 30.41 1030.2
Odometer 15A: 66.7mi
Z3. Average/max heart rate = 148/169
My legs were tired from last night's erg, so I wasn't up for going for my usual 11.5, but I wanted a longer run, so I got one in.
Splits
Robert Prince, "I Sawed the Demons"
WX at 09:58 W 10 G 17 10.00 Fair CLR 32 8 36% 24 NA 30.41 1030.2
Odometer 15A: 66.7mi
Z3. Average/max heart rate = 148/169
My legs were tired from last night's erg, so I wasn't up for going for my usual 11.5, but I wanted a longer run, so I got one in.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:56 10:20 10:20 09:58 2.00
1.00 29:59 10:03 10:03 10:00 3.00
1.00 40:23 10:24 10:24 10:06 4.00
1.00 50:05 09:42 09:42 10:01 5.00
1.00 59:31 09:26 09:26 09:55 6.00
1.00 69:28 09:57 09:57 09:55 7.00
1.00 79:25 09:57 09:57 09:56 8.00
1.00 88:50 09:25 09:25 09:52 9.00
0.20 90:34 01:44 08:40 09:51 9.20
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:56 10:20 10:20 09:58 2.00
1.00 29:59 10:03 10:03 10:00 3.00
1.00 40:23 10:24 10:24 10:06 4.00
1.00 50:05 09:42 09:42 10:01 5.00
1.00 59:31 09:26 09:26 09:55 6.00
1.00 69:28 09:57 09:57 09:55 7.00
1.00 79:25 09:57 09:57 09:56 8.00
1.00 88:50 09:25 09:25 09:52 9.00
0.20 90:34 01:44 08:40 09:51 9.20
Saturday, March 28, 2015
5,000m on Concept2 Model D, 21:48.3, 28 MAR 15, Springfield, Virginia
iThink: none.
WX at 20:58 NW 18 G 24 10.00 Partly Cloudy SCT065 32 6 34% 21 NA 30.21 1023.4
Odometer 14B: 378.9mi
Z3. Average/max heart rate = no reading
I wasn't trying particularly hard, but I just wanted to get something in. I rowed something only about 25 seconds short of my PR, which was a pleasant surprise, but I don't row 5K that often.
Splits
Distance: 5000
Time: 21:48.3
Avg/500m: 02:10.8
Drag Factor: 122
Per Mile: 00:07:01
WX at 20:58 NW 18 G 24 10.00 Partly Cloudy SCT065 32 6 34% 21 NA 30.21 1023.4
Odometer 14B: 378.9mi
Z3. Average/max heart rate = no reading
I wasn't trying particularly hard, but I just wanted to get something in. I rowed something only about 25 seconds short of my PR, which was a pleasant surprise, but I don't row 5K that often.
Splits
Distance: 5000
Time: 21:48.3
Avg/500m: 02:10.8
Drag Factor: 122
Per Mile: 00:07:01
Friday, March 27, 2015
7.0mi, 69:14, 27 MAR 15, Annandale, Virginia
iThink:
Death Cab For Cutie, "Soul Meets Body"
Toad the Wet Sprocket, "Something's Always QWrong"
WX at 05:58 Vrbl 2 9.00 Light Rain BKN029 43 39 87% NA NA 29.80 1009.4 0.05
Odometer 14B: 378.9mi
Z3 high. Average/max heart rate = 154/172
Driving rain was not an auspicious start for today, but I went a little light on snivel gear(I don't have much in the way of raingear for running) and got in what I thought was not particularly hard but rewarding.
That's good since I tapped the scales at a fat-ass 197 last night. Frak.
Splits
Death Cab For Cutie, "Soul Meets Body"
Toad the Wet Sprocket, "Something's Always QWrong"
WX at 05:58 Vrbl 2 9.00 Light Rain BKN029 43 39 87% NA NA 29.80 1009.4 0.05
Odometer 14B: 378.9mi
Z3 high. Average/max heart rate = 154/172
Driving rain was not an auspicious start for today, but I went a little light on snivel gear(I don't have much in the way of raingear for running) and got in what I thought was not particularly hard but rewarding.
That's good since I tapped the scales at a fat-ass 197 last night. Frak.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:53 09:53 09:53 09:53 1.00
1.00 19:43 09:50 09:50 09:51 2.00
1.00 29:45 10:02 10:02 09:55 3.00
1.00 39:42 09:57 09:57 09:55 4.00
1.00 49:22 09:40 09:40 09:52 5.00
1.00 59:25 10:04 10:04 09:54 6.00
1.00 69:13 09:47 09:47 09:53 7.00
1.00 09:53 09:53 09:53 09:53 1.00
1.00 19:43 09:50 09:50 09:51 2.00
1.00 29:45 10:02 10:02 09:55 3.00
1.00 39:42 09:57 09:57 09:55 4.00
1.00 49:22 09:40 09:40 09:52 5.00
1.00 59:25 10:04 10:04 09:54 6.00
1.00 69:13 09:47 09:47 09:53 7.00
Wednesday, March 25, 2015
6.66mi, 64:53, 25 MAR 15, Annandale, Virginia
iThink:
Max, "Aim"
WX at 05:58 Calm 10.00 Partly Cloudy SCT070 26 22 84% NA NA 30.38 1029.2
Odometer 14B: 371.8mi
Z3. Average/max heart rate = 142/168
The Younger was none too happy that I wasn't there waiting on her when she came out of swimming. I took the opportunity to run 6.66mi because I thought I could get back in time, but I didn't factor in the fluff added from a 20 minute nap after arrival, which I desperately needed. I was fucking beat. But I was going as fast as I could to get back on the return leg.
Splits
Max, "Aim"
WX at 05:58 Calm 10.00 Partly Cloudy SCT070 26 22 84% NA NA 30.38 1029.2
Odometer 14B: 371.8mi
Z3. Average/max heart rate = 142/168
The Younger was none too happy that I wasn't there waiting on her when she came out of swimming. I took the opportunity to run 6.66mi because I thought I could get back in time, but I didn't factor in the fluff added from a 20 minute nap after arrival, which I desperately needed. I was fucking beat. But I was going as fast as I could to get back on the return leg.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 20:18 10:07 10:07 10:09 2.00
1.00 30:10 09:52 09:52 10:03 3.00
1.00 39:50 09:40 09:40 09:57 4.00
1.00 49:10 09:20 09:20 09:50 5.00
1.00 58:40 09:30 09:30 09:47 6.00
0.66 64:54 06:13 09:26 09:45 6.66
1.00 10:10 10:10 10:10 10:10 1.00
1.00 20:18 10:07 10:07 10:09 2.00
1.00 30:10 09:52 09:52 10:03 3.00
1.00 39:50 09:40 09:40 09:57 4.00
1.00 49:10 09:20 09:20 09:50 5.00
1.00 58:40 09:30 09:30 09:47 6.00
0.66 64:54 06:13 09:26 09:45 6.66
Tuesday, March 24, 2015
10,000m on Concept2 Model D, 43:13.6, 24 MAR 15, Springfield, Virginia
iThink:
George Sanger, "Goal Line: Defending the Claw"
WX at 05:58 E 1 10.00 Overcast OVC065 38 22 52% NA NA 30.26 1025.1
Odometer 14B: 365.2mi
Z4. Average/max heart rate = 156/169
Like this weekend's run, first erg in a while. It felt surprisingly good, although my hands'll be paying for it today.
I know I won't hold the pace I keep at the beginning, but what I've ended up doing is to try to hang on as fast as I can hang on - and that would get me a faster pace than if I tried to moderate it up front. I was going to tire out regardless, so I might as well start from a faster baseline.
Splits
Distance: 10000
Time: 43:13.6
Avg/500m: 02:09.7
Drag Factor: 109
Per Mile: 00:06:57
George Sanger, "Goal Line: Defending the Claw"
WX at 05:58 E 1 10.00 Overcast OVC065 38 22 52% NA NA 30.26 1025.1
Odometer 14B: 365.2mi
Z4. Average/max heart rate = 156/169
Like this weekend's run, first erg in a while. It felt surprisingly good, although my hands'll be paying for it today.
I know I won't hold the pace I keep at the beginning, but what I've ended up doing is to try to hang on as fast as I can hang on - and that would get me a faster pace than if I tried to moderate it up front. I was going to tire out regardless, so I might as well start from a faster baseline.
Splits
Distance: 10000
Time: 43:13.6
Avg/500m: 02:09.7
Drag Factor: 109
Per Mile: 00:06:57
Sunday, March 22, 2015
11.44mi, 1:49:52, 22 MAR 15, Springfield, Virginia
iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
The Descendents, "Coolidge"
WX at 11:58 NW 12 G 20 10.00 Fair CLR 50 20 31% 45 NA 30.15 1021.3
Odometer 15A: 57.5mi
Z4. Average/max heart rate = 159/178
First time running 11 in a long while. I felt okay, but I was deliberately not going much more than anaerobic threshold, so I'm going to be beat all day long. I am totally deflated after that long run. But I'm sure glad I did it.
Splits
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
The Descendents, "Coolidge"
WX at 11:58 NW 12 G 20 10.00 Fair CLR 50 20 31% 45 NA 30.15 1021.3
Odometer 15A: 57.5mi
Z4. Average/max heart rate = 159/178
First time running 11 in a long while. I felt okay, but I was deliberately not going much more than anaerobic threshold, so I'm going to be beat all day long. I am totally deflated after that long run. But I'm sure glad I did it.
Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:16 09:16 09:16 09:16 1.00
1.00 0:18:50 09:34 09:34 09:25 2.00
1.00 0:28:15 09:26 09:26 09:25 3.00
1.00 0:38:06 09:51 09:51 09:32 4.00
1.00 0:47:49 09:43 09:43 09:34 5.00
1.00 0:57:31 09:42 09:42 09:35 6.00
1.00 1:07:21 09:50 09:50 09:37 7.00
1.00 1:16:57 09:36 09:36 09:37 8.00
1.00 1:26:26 09:29 09:29 09:36 9.00
1.00 1:36:39 10:13 10:13 09:40 10.00
1.00 1:45:46 09:07 09:07 09:37 11.00
0.44 1:49:52 04:06 09:20 09:36 11.44
1.00 0:09:16 09:16 09:16 09:16 1.00
1.00 0:18:50 09:34 09:34 09:25 2.00
1.00 0:28:15 09:26 09:26 09:25 3.00
1.00 0:38:06 09:51 09:51 09:32 4.00
1.00 0:47:49 09:43 09:43 09:34 5.00
1.00 0:57:31 09:42 09:42 09:35 6.00
1.00 1:07:21 09:50 09:50 09:37 7.00
1.00 1:16:57 09:36 09:36 09:37 8.00
1.00 1:26:26 09:29 09:29 09:36 9.00
1.00 1:36:39 10:13 10:13 09:40 10.00
1.00 1:45:46 09:07 09:07 09:37 11.00
0.44 1:49:52 04:06 09:20 09:36 11.44
Thursday, March 19, 2015
4.3mi, 42:09, 19 MAR 15, Tampa, Florida
iThink:
Eric Prydz, "Every Day"
WX at 18:53 W 8 10.00 Mostly Cloudy FEW030 BKN055 77 65 66% NA 79 30.00 1015.8
Odometer 14B: 365.1mi
Z3 high. Average/max heart rate = 155/163
For what it's worth, my legs felt a hell of a lot better this afternoon than they did this morning. I had about the same level of rest, but it's the afternoon, and the pace wasn't quite as rushed as I wasn't pressed for time. I ran with two of my coworkers who went for an easy 2.5mi, then I tacked on another leg on top of that mostly because I didn't feel like I could get away with running only 2.5mi at a time. I can afford running 4.3mi. The relative humidity was far lower, and the 7-degree difference in temperature wasn't bad in that lower humidity.
Splits
Eric Prydz, "Every Day"
WX at 18:53 W 8 10.00 Mostly Cloudy FEW030 BKN055 77 65 66% NA 79 30.00 1015.8
Odometer 14B: 365.1mi
Z3 high. Average/max heart rate = 155/163
For what it's worth, my legs felt a hell of a lot better this afternoon than they did this morning. I had about the same level of rest, but it's the afternoon, and the pace wasn't quite as rushed as I wasn't pressed for time. I ran with two of my coworkers who went for an easy 2.5mi, then I tacked on another leg on top of that mostly because I didn't feel like I could get away with running only 2.5mi at a time. I can afford running 4.3mi. The relative humidity was far lower, and the 7-degree difference in temperature wasn't bad in that lower humidity.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:32 09:45 09:45 09:46 2.00
1.00 29:33 10:02 10:02 09:51 3.00
1.00 39:17 09:44 09:44 09:49 4.00
0.30 42:09 02:52 09:33 09:48 4.30
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:32 09:45 09:45 09:46 2.00
1.00 29:33 10:02 10:02 09:51 3.00
1.00 39:17 09:44 09:44 09:49 4.00
0.30 42:09 02:52 09:33 09:48 4.30
2.5mi, 23:41, 19 MAR 15, Tampa, Florida
iThink:
Bush, "Little Things"
WX at 05:53 E 5 9.00 Partly Cloudy SCT250 70 66 87% NA NA 30.00 1015.9
Odometer 14B: 361.8mi
Z3-Z4. Average/max heart rate = 141/163
The average heart rate is deceptive as my legs were still very tired from yesterday's long run. I needed to get something in this morning, so I decided to dash out what I could - although this morning's run was pretty desultory since I woke up late.
At least the times were better, but it was, of course, cooler and I wasn't directly under the solar heat lamp like I was yesterday. Both of those factors make a big difference.
Splits
Bush, "Little Things"
WX at 05:53 E 5 9.00 Partly Cloudy SCT250 70 66 87% NA NA 30.00 1015.9
Odometer 14B: 361.8mi
Z3-Z4. Average/max heart rate = 141/163
The average heart rate is deceptive as my legs were still very tired from yesterday's long run. I needed to get something in this morning, so I decided to dash out what I could - although this morning's run was pretty desultory since I woke up late.
At least the times were better, but it was, of course, cooler and I wasn't directly under the solar heat lamp like I was yesterday. Both of those factors make a big difference.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:21 09:21 09:21 09:21 1.00
1.00 19:00 09:39 09:39 09:30 2.00
0.50 23:41 04:41 09:22 09:29 2.50
1.00 09:21 09:21 09:21 09:21 1.00
1.00 19:00 09:39 09:39 09:30 2.00
0.50 23:41 04:41 09:22 09:29 2.50
Wednesday, March 18, 2015
6.3mi, 62:45, 18 MAR 15, Tampa, Florida
iThink:
Depeche Mode, "Get the Balance Right!"
WX at 17:53 W 9 10.00 Partly Cloudy SCT035 SCT250 82 60 47% NA 82 29.95 1014.0
Odometer 14B: 359.3mi
Z4. Average/max heart rate = 161/173
Long run around the hotel. First 1.6mi was with the usual running partner, but it was hot and humid enough that his running prosthesis wasn't holding, so he bailed out. I decided to go for a longer stretch and proceeded to experience what it feels like to not be acclimated to heat and humidity some 50F higher than what I usually run.
Take the pain. Take it.
Splits
Depeche Mode, "Get the Balance Right!"
WX at 17:53 W 9 10.00 Partly Cloudy SCT035 SCT250 82 60 47% NA 82 29.95 1014.0
Odometer 14B: 359.3mi
Z4. Average/max heart rate = 161/173
Long run around the hotel. First 1.6mi was with the usual running partner, but it was hot and humid enough that his running prosthesis wasn't holding, so he bailed out. I decided to go for a longer stretch and proceeded to experience what it feels like to not be acclimated to heat and humidity some 50F higher than what I usually run.
Take the pain. Take it.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 21:10 10:50 10:50 10:35 2.00
1.00 30:34 09:24 09:24 10:11 3.00
1.00 40:21 09:47 09:47 10:05 4.00
1.00 50:03 09:41 09:41 10:01 5.00
1.00 59:58 09:56 09:56 10:00 6.00
0.30 02:46 02:47 09:18 09:58 6.30
1.00 10:20 10:20 10:20 10:20 1.00
1.00 21:10 10:50 10:50 10:35 2.00
1.00 30:34 09:24 09:24 10:11 3.00
1.00 40:21 09:47 09:47 10:05 4.00
1.00 50:03 09:41 09:41 10:01 5.00
1.00 59:58 09:56 09:56 10:00 6.00
0.30 02:46 02:47 09:18 09:58 6.30
Tuesday, March 17, 2015
4.0mi, 41:48, 17 MAR 15, Tampa, Florida
iThink: None.
WX at 17:53 W 13 10.00 A Few Clouds FEW300 77 62 60% NA 79 30.00 1016.0
Odometer 14B: 353.0mi
Z4. Average/max heart rate = 158/177
Another run with my wounded warrior coworker, this time along Bayshore Drive. We decided to go for four miles, and it was a solid run - and quite unintentionally, a chat with an old coworker from Afghanistan who's down here in Tampa. It was great to catch up, and the run was good. The weather was pleasant and the trail was picturesque. He finished at a brisk 8:00/mi at the end.
Splits
WX at 17:53 W 13 10.00 A Few Clouds FEW300 77 62 60% NA 79 30.00 1016.0
Odometer 14B: 353.0mi
Z4. Average/max heart rate = 158/177
Another run with my wounded warrior coworker, this time along Bayshore Drive. We decided to go for four miles, and it was a solid run - and quite unintentionally, a chat with an old coworker from Afghanistan who's down here in Tampa. It was great to catch up, and the run was good. The weather was pleasant and the trail was picturesque. He finished at a brisk 8:00/mi at the end.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 19:41 09:17 09:17 09:51 2.00
1.00 29:37 09:56 09:56 09:52 3.00
1.00 41:48 12:11 12:11 10:27 4.00
1.00 10:24 10:24 10:24 10:24 1.00
1.00 19:41 09:17 09:17 09:51 2.00
1.00 29:37 09:56 09:56 09:52 3.00
1.00 41:48 12:11 12:11 10:27 4.00
Monday, March 16, 2015
3.29mi, 35:23, 16 MAR 15, Tampa, Florida
iThink:
Bear McCreary, "When I Am Dead"
WX at 16:53 W 14 10.00 A Few Clouds FEW015 FEW040 82 63 53% NA 83 30.08 1018.5
Odometer 14B: 349.0mi
Z3. Average/max heart rate = 151/166
Down in Tampa for temporary duty. First time back there in a very long while, and I forgot what it's like being in Florida this time of the year. It's nice. It's a big change from freezing temperatures around DC and Afghanistan, that's for sure.
Easy run for one of my coworkers. He has a distinct disadvantage since he's missing his right leg from the knee down. That's the reason for the second mile being longer since we stopped so he could adjust his prosthesis.
Splits
Bear McCreary, "When I Am Dead"
WX at 16:53 W 14 10.00 A Few Clouds FEW015 FEW040 82 63 53% NA 83 30.08 1018.5
Odometer 14B: 349.0mi
Z3. Average/max heart rate = 151/166
Down in Tampa for temporary duty. First time back there in a very long while, and I forgot what it's like being in Florida this time of the year. It's nice. It's a big change from freezing temperatures around DC and Afghanistan, that's for sure.
Easy run for one of my coworkers. He has a distinct disadvantage since he's missing his right leg from the knee down. That's the reason for the second mile being longer since we stopped so he could adjust his prosthesis.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 22:45 12:41 12:41 11:22 2.00
1.00 32:32 09:47 09:47 10:51 3.00
0.29 35:23 02:51 09:51 10:45 3.29
1.00 10:04 10:04 10:04 10:04 1.00
1.00 22:45 12:41 12:41 11:22 2.00
1.00 32:32 09:47 09:47 10:51 3.00
0.29 35:23 02:51 09:51 10:45 3.29
7.01mi, 69:13, 16 MAR 15, Annandale, Virginia
iThink:
The Replacements, "Alex Chilton"
The Replacements, "Left of the Dial"
WX at 05:58 Calm 10.00 A Few Clouds FEW160 30 28 91% NA NA 30.12 1020.3
Odometer 15A: 46.0mi
Z4. Average/max heart rate = 153/173
First act of penance after a sybaritic weekend of Eat Until You Explode. I drove down to Chesapeake to see a hockey tournament, and then had a discussion with the Younger about Attack Helicopter parenting from the sidelines and what it means for the kids. I also ate gargantuan amounts of shit this weekend, so I'm making up for it. Partially.
Splits
The Replacements, "Alex Chilton"
The Replacements, "Left of the Dial"
WX at 05:58 Calm 10.00 A Few Clouds FEW160 30 28 91% NA NA 30.12 1020.3
Odometer 15A: 46.0mi
Z4. Average/max heart rate = 153/173
First act of penance after a sybaritic weekend of Eat Until You Explode. I drove down to Chesapeake to see a hockey tournament, and then had a discussion with the Younger about Attack Helicopter parenting from the sidelines and what it means for the kids. I also ate gargantuan amounts of shit this weekend, so I'm making up for it. Partially.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 19:59 09:49 09:49 09:59 2.00
1.00 29:55 09:56 09:56 09:58 3.00
1.00 39:35 09:40 09:40 09:54 4.00
1.00 49:23 09:48 09:48 09:53 5.00
1.00 59:11 09:48 09:48 09:52 6.00
1.01 09:13 10:02 09:56 09:52 7.01
1.00 10:10 10:10 10:10 10:10 1.00
1.00 19:59 09:49 09:49 09:59 2.00
1.00 29:55 09:56 09:56 09:58 3.00
1.00 39:35 09:40 09:40 09:54 4.00
1.00 49:23 09:48 09:48 09:53 5.00
1.00 59:11 09:48 09:48 09:52 6.00
1.01 09:13 10:02 09:56 09:52 7.01
Friday, March 13, 2015
7.0mi, 72:17, 13 MAR 15, Annandale, Virginia
iThink:
Maritime, "Pearl"
WX at 05:58 Vrbl 2 10.00 Fair CLR 28 24 84% NA NA 30.59 NA
Odometer 14B: 345.7mi
Z3. Average/max heart rate = 153/173
I ran trails, which in the dark means slower times. I also needed to make a pit stop that I had to defer to the end of the run, so that didn't help either. Also, it was fucking cold as balls. For March.
Splits
Maritime, "Pearl"
WX at 05:58 Vrbl 2 10.00 Fair CLR 28 24 84% NA NA 30.59 NA
Odometer 14B: 345.7mi
Z3. Average/max heart rate = 153/173
I ran trails, which in the dark means slower times. I also needed to make a pit stop that I had to defer to the end of the run, so that didn't help either. Also, it was fucking cold as balls. For March.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:01 11:01 11:01 11:01 1.00
1.00 21:27 10:26 10:26 10:43 2.00
1.00 31:16 09:49 09:49 10:25 3.00
1.00 42:07 10:51 10:51 10:32 4.00
1.00 52:05 09:58 09:58 10:25 5.00
1.00 62:07 10:02 10:02 10:21 6.00
1.00 72:17 10:10 10:10 10:20 7.00
1.00 11:01 11:01 11:01 11:01 1.00
1.00 21:27 10:26 10:26 10:43 2.00
1.00 31:16 09:49 09:49 10:25 3.00
1.00 42:07 10:51 10:51 10:32 4.00
1.00 52:05 09:58 09:58 10:25 5.00
1.00 62:07 10:02 10:02 10:21 6.00
1.00 72:17 10:10 10:10 10:20 7.00
Wednesday, March 11, 2015
8.30mi, 78:26, 11 MAR 15, Annandale, Virginia
iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
The Replacements, "Alex Chilton"
WX at 05:58 Calm 3.00 Light Rain Fog/Mist BKN065 OVC120 45 45 97% NA NA 30.00 1016.2
Odometer 14B: 338.7mi
Z4. Average/max heart rate = 158/175
Long run, but more importantly, first run in shorts in a very long while back here. Gritty start, but a better run, and an easy finish to warm down.
Splits
Above and Beyond feat. Oceanlab, "On A Good Day"
The Replacements, "Alex Chilton"
WX at 05:58 Calm 3.00 Light Rain Fog/Mist BKN065 OVC120 45 45 97% NA NA 30.00 1016.2
Odometer 14B: 338.7mi
Z4. Average/max heart rate = 158/175
Long run, but more importantly, first run in shorts in a very long while back here. Gritty start, but a better run, and an easy finish to warm down.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:47 09:38 09:38 09:24 2.00
1.00 28:25 09:38 09:38 09:28 3.00
1.00 37:44 09:19 09:19 09:26 4.00
1.00 47:03 09:19 09:19 09:25 5.00
1.00 56:21 09:19 09:19 09:24 6.00
1.00 05:43 09:21 09:21 09:23 7.00
1.00 15:03 09:20 09:20 09:23 8.00
0.30 18:27 03:24 11:20 09:27 8.30
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:47 09:38 09:38 09:24 2.00
1.00 28:25 09:38 09:38 09:28 3.00
1.00 37:44 09:19 09:19 09:26 4.00
1.00 47:03 09:19 09:19 09:25 5.00
1.00 56:21 09:19 09:19 09:24 6.00
1.00 05:43 09:21 09:21 09:23 7.00
1.00 15:03 09:20 09:20 09:23 8.00
0.30 18:27 03:24 11:20 09:27 8.30
Monday, March 09, 2015
4.15mi, 45:14, 9 MAR 15, Springfield, Virginia
iThink:
Tommy Keene, "Running For Your Life"
WX at 05:58 Calm 10.00 Fair CLR 33 29 86% NA NA 30.15 1021.3
Odometer 14B: 330.3mi
Z2-Z3. Average/max heart rate = 139/161
I woke up and my legs were sore. Big time sore. I needed to run this morning and today was a textbook example of why the first thing I should do in the mornings is to work out. If I hadn't done this recovery run this morning, I don't think I would've done a damn thing - and my legs feeling what they did underscores why I need to do a recovery run.
Splits
Tommy Keene, "Running For Your Life"
WX at 05:58 Calm 10.00 Fair CLR 33 29 86% NA NA 30.15 1021.3
Odometer 14B: 330.3mi
Z2-Z3. Average/max heart rate = 139/161
I woke up and my legs were sore. Big time sore. I needed to run this morning and today was a textbook example of why the first thing I should do in the mornings is to work out. If I hadn't done this recovery run this morning, I don't think I would've done a damn thing - and my legs feeling what they did underscores why I need to do a recovery run.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:47 10:47 10:47 10:47 1.00
1.00 21:40 10:54 10:54 10:50 2.00
1.00 32:47 11:06 11:06 10:56 3.00
1.00 43:45 10:58 10:58 10:56 4.00
0.15 45:14 01:29 09:56 10:54 4.15
1.00 10:47 10:47 10:47 10:47 1.00
1.00 21:40 10:54 10:54 10:50 2.00
1.00 32:47 11:06 11:06 10:56 3.00
1.00 43:45 10:58 10:58 10:56 4.00
0.15 45:14 01:29 09:56 10:54 4.15
Sunday, March 08, 2015
7.25mi, 68:17, 8 MAR 15, Springfield, Virginia
iThink:
Tommy Keene, "Running For Your Life"
Alice in Chains, "Them Bones" (mostly because of playing Doom II)
WX at 12:58 NW 7 10.00 Fair CLR 53 29 39% NA NA 30.16 1021.7
Odometer 14B: 326.1mi
Z3-Z4. Average/max heart rate = 156/179
First run in a very long while, mostly because of weather. I didn't go very hard, as it was the first, but after the snows of the last week, it was 50F and I couldn't pass up the opportunity to run outside in shorts and a t-shirt.
Splits
Tommy Keene, "Running For Your Life"
Alice in Chains, "Them Bones" (mostly because of playing Doom II)
WX at 12:58 NW 7 10.00 Fair CLR 53 29 39% NA NA 30.16 1021.7
Odometer 14B: 326.1mi
Z3-Z4. Average/max heart rate = 156/179
First run in a very long while, mostly because of weather. I didn't go very hard, as it was the first, but after the snows of the last week, it was 50F and I couldn't pass up the opportunity to run outside in shorts and a t-shirt.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 18:30 09:32 09:32 09:15 2.00
1.00 27:58 09:28 09:28 09:19 3.00
1.00 37:41 09:43 09:43 09:25 4.00
1.00 46:56 09:15 09:15 09:23 5.00
1.00 56:15 09:19 09:19 09:23 6.00
1.00 65:43 09:28 09:28 09:23 7.00
0.25 68:17 02:34 10:15 09:25 7.25
1.00 08:58 08:58 08:58 08:58 1.00
1.00 18:30 09:32 09:32 09:15 2.00
1.00 27:58 09:28 09:28 09:19 3.00
1.00 37:41 09:43 09:43 09:25 4.00
1.00 46:56 09:15 09:15 09:23 5.00
1.00 56:15 09:19 09:19 09:23 6.00
1.00 65:43 09:28 09:28 09:23 7.00
0.25 68:17 02:34 10:15 09:25 7.25
Thursday, March 05, 2015
15,000m on Concept2 Model D, 68:05.5, 5 MAR 15, Springfield, Virginia
iThink: None
WX at 12:58 NW 13 1.00 Light Snow Fog/Mist VV012 32 28 87% 22 NA 30.18 1022.4 0.15
Odometer 14B: 318.8mi
Z3-Z4. Average/max heart rate = 154/167
There's no way I'd do anything other than row on a day where it's forecasted to drop 6 to 10 inches of snow outside. I decided to go for 15km easy, and that was the right decision after the last few days of nothing.
Splits
Distance: 15000
Time: 68:05.5
Avg/500m: 02:16.2
Drag Factor: 108
Per Mile: 00:07:18
WX at 12:58 NW 13 1.00 Light Snow Fog/Mist VV012 32 28 87% 22 NA 30.18 1022.4 0.15
Odometer 14B: 318.8mi
Z3-Z4. Average/max heart rate = 154/167
There's no way I'd do anything other than row on a day where it's forecasted to drop 6 to 10 inches of snow outside. I decided to go for 15km easy, and that was the right decision after the last few days of nothing.
Splits
Distance: 15000
Time: 68:05.5
Avg/500m: 02:16.2
Drag Factor: 108
Per Mile: 00:07:18
Tuesday, March 03, 2015
10,000m on Concept2 Model D, 43:06.5, 2 MAR 15, Springfield, Virginia
iThink:
Tommy Keene, "Running For Your Life"
WX at 05:58 Calm 10.00 Fair CLR 26 19 77% NA NA 30.44 1031.2
Odometer 14B: 318.8mi
Z4. Average/max heart rate = 165/177
I wasn't sure how I was going to feel, but holding 2:07/500m for the first 2km was encouraging, so I was holding it as long as I could. It lasted maybe halfway through, then I started slowing down as I usually do. I was working hard to hold 2:11/500m in the last 4000m, then at the end started cranking harder, knowing it was close to the end, and ended up pulling more along the lines of 2:08/500m at the end.
I recognize this is not that fast by competition standards...but the only person I'm competing against is myself. Also, I didn't feel like getting outside and running today. Having the erg is a very useful alternative.
Splits
Distance: 10000
Time: 43:05.5
Avg/500m: 02:09.3
Drag Factor: 109
Per Mile: 00:06:56
Tommy Keene, "Running For Your Life"
WX at 05:58 Calm 10.00 Fair CLR 26 19 77% NA NA 30.44 1031.2
Odometer 14B: 318.8mi
Z4. Average/max heart rate = 165/177
I wasn't sure how I was going to feel, but holding 2:07/500m for the first 2km was encouraging, so I was holding it as long as I could. It lasted maybe halfway through, then I started slowing down as I usually do. I was working hard to hold 2:11/500m in the last 4000m, then at the end started cranking harder, knowing it was close to the end, and ended up pulling more along the lines of 2:08/500m at the end.
I recognize this is not that fast by competition standards...but the only person I'm competing against is myself. Also, I didn't feel like getting outside and running today. Having the erg is a very useful alternative.
Splits
Distance: 10000
Time: 43:05.5
Avg/500m: 02:09.3
Drag Factor: 109
Per Mile: 00:06:56
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