7.1mi, 73:47, 27 APR 15, Annandale, Virginia

iThink:
Stendahl, "Aura (Mizar B Mix)"
Mizar B, "Planetarium"

WX at 05:58 NW 2 10.00 Fair CLR 40 34 78% NA NA 29.76 1008.1

Odometer 15A: 129.3mi

Z3. Average/max heart rate = 149/172

Dead legs in a bad way. It's good I'm taking tomorrow off. Today was necessary, but very slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:17 10:17 10:17 10:17 1.00
1.00 20:38 10:21 10:21 10:19 2.00
1.00 31:13 10:35 10:35 10:24 3.00
1.00 41:36 10:23 10:23 10:24 4.00
1.00 51:56 10:20 10:20 10:23 5.00
1.00 61:57 10:01 10:01 10:19 6.00
1.10 73:47 11:50 10:45 10:23 7.10

5.11mi, 47:40, 26 APR 15, Springfield, Virginia

iThink:
Mizar B, "Calypso (Original Mix)"

WX at 13:58 Vrbl 6 10.00 A Few Clouds FEW070 63 35 63 45 35% NA NA 29.70 1006.1

Odometer 15B: 5.1mi

Z3 high-Z4. Average/max heart rate = 154/169

No long run today, my legs are tired. I also don't feel like it. That is all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 18:31 09:32 09:32 09:15 2.00
1.00 27:48 09:18 09:18 09:16 3.00
1.00 37:01 09:12 09:12 09:15 4.00
1.00 46:36 09:35 09:35 09:19 5.00
0.11 47:40 01:04 09:45 09:20 5.11

5,000m on Concept2 Model D, 21:35.6, 25 APR 15, Springfield, Virginia

iThink:
None.

WX at 11:58    E 5    10.00    Mostly Cloudy    BKN080    49    30            49%    47    NA    29.94    1014.2      

Odometer 14B: 408.5mi

Z4.  Average/max heart rate = 159/171

Nothing fancy, but I did want to get one in before too long.  Too late to get out and run, but I at least needed to do something.  Surprisingly, faster than I expected for that level of effort.

Splits
Distance:    5000
Time:    21:35.6
Avg/500m:    02:09.6
Drag Factor:    120
Per Mile:    00:06:57

10,000m on Concept2 Model D, 44:09.4, 24 APR 15, Springfield, Virginia

iThink:
Stendahl, "Aura" (Mizar B remix)

WX at 05:58    NW 8    10.00    Fair    CLR    41    24             50%    36    NA    30.02    1016.9           

Odometer 14B: 408.5mi

Z3 start, Z4 finish.  Average/max heart rate = 153/167

First time on the erg in a while - and my hands feel it as they are pretty beat up after only 10km.  I guess I should wear gloves the next time.

I wasn't intending on going particularly hard, but I didn't want to turn today into a Do Nothing But Eat Day, as yesterday almost was (less my semi-obligatory pushups and situps).

On the other hand, it was chilly and I wasn't really in the mood to go for a slow run - rather get more substantive work in on the erg than just going wogging.

Splits
Distance:    10000
Time:    44:09.4
Avg/500m:    02:12.5
Drag Factor:    120
Per Mile:    00:07:06

8.17mi, 75:27, 22 APR 15, Annandale, Virginia

iThink:
Chicane, "Autumn Tactics" (The Thrillseekers remix)

WX at 05:58 Vrbl 1 10.00 A Few Clouds FEW150 45 39 79% NA NA 29.79 1009.1

Odometer 15A: 122.2mi

Z4. Average/max heart rate = 154/171

I felt surprisingly quick this morning, so I decided to push and ran progressively negative splits theough the entire run (minus the last major uphill to return to start).

That's even more incongruous given that I had less than four hours of sleep last night. I'm sure I'll pay that with interest, but today was as good running weather as I've seen this year. I couldn't pass it up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:17 09:30 09:30 09:38 2.00
1.00 28:28 09:11 09:11 09:29 3.00
1.00 37:45 09:16 09:16 09:26 4.00
1.00 46:52 09:07 09:07 09:22 5.00
1.00 55:55 09:03 09:03 09:19 6.00
1.00 64:46 08:51 08:51 09:15 7.00
1.00 74:03 09:17 09:17 09:15 8.00
0.17 75:27 01:24 08:12 09:14 8.17

4.0mi, 45:10, 20 APR 15, Annandale, Virginia

iThink:
The Connells, "Fun & Games"

WX at 04:58 SE 13 10.00 Light Rain BKN007 OVC014 64 63 94% NA NA 29.65 1004.3 0.05 0.35

Odometer 14B: 408.5mi

Z2-3. Average/max heart rate = 140/154

Today was a day of very light recovery run after yesterday's long run. I was absolutely crushed today after yesterday's run, so I decided on discretion. At the rate it was raining this morning, I seriously thought about not running, but I can't afford to eat what I want to eat without doing at least a desultory four miles of wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:50 11:20 11:20 11:25 2.00
1.00 34:06 11:16 11:16 11:22 3.00
1.00 45:10 11:04 11:04 11:18 4.00

11.49mi, 1:56:58, 19 APR 15, Springfield, Virginia

iThink:
Bear McCreary, "Unfinished Business"
Zak Rahman, "TIE Fighter-Interdictor"

WX at 10:58 Vrbl 7 G 20 10.00 A Few Clouds FEW210 65 38 38% NA NA 30.17 1022.0

Odometer 15A: 114.0mi

Z3. Average/max heart rate = 148/167

I felt like shit today, but I didn't get anything in yesterday, so I needed to go long today. I didn't plan on going very hard because I was out of gas from the start. I felt better, as the negative splits might indicate, but left to my own devices, I don't think I would've gone on this long run. I'm glad I did, but yuck.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:12 10:12 10:12 10:12 1.00
1.00 0:20:35 10:23 10:23 10:17 2.00
1.00 0:31:09 10:34 10:34 10:23 3.00
1.00 0:41:31 10:22 10:22 10:23 4.00
1.00 0:51:48 10:17 10:17 10:22 5.00
1.00 1:01:58 10:09 10:09 10:20 6.00
1.00 1:12:01 10:03 10:03 10:17 7.00
1.00 1:22:09 10:07 10:07 10:16 8.00
1.00 1:31:47 09:38 09:38 10:12 9.00
1.00 1:42:40 10:54 10:54 10:16 10.00
1.00 1:52:03 09:23 09:23 10:11 11.00
0.49 1:56:58 04:54 10:01 10:11 11.49

8.18mi, 76:03, 17 APR 15, Springfield, Virginia

iThink:
Vitodito, "Valencia"
George Sanger, "Goal Line - Defend the Claw"

WX at 05:58 Vrbl 2 10.00 Overcast OVC028 56 55 96% NA NA 30.14 1020.9

Odometer 15A:102.5mi

Z4. Average/max heart rate = 157/179

I was grinding the last few laps harder to make time once I was warmed up since I needed to be done by a certain time. It was done in time, but it was ugly at first. Once I was warmed up (around the 4-mile mark) things progressively sped up. Good enough.

Vitodito was for the parts that I wasn't killing myself on.   It's was all George Sanger and my Wing Commander 25-year-old musical flashback when I was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 09:30 09:30 1.00
1.00 19:07 09:37 09:37 09:33 2.00
1.00 28:53 09:46 09:46 09:38 3.00
1.00 38:18 09:25 09:25 09:34 4.00
1.00 47:30 09:12 09:12 09:30 5.00
1.00 56:41 09:11 09:11 09:27 6.00
1.00 65:36 08:55 08:55 09:22 7.00
1.00 74:29 08:54 08:54 09:19 8.00
0.18 76:03 01:33 08:38 09:18 8.18

8.0mi, 72:47, 15 APR 15, Springfield, Virginia

iThink:
The Cynic Project, "Trance Experience"

WX at 05:58 NW 1 4.00 Fog/Mist CLR 48 46 94% NA NA 30.17 NA

Odometer 15A: 94.3mi

Z4. Average/max heart rate = 158/175

I found out this morning that the Younger decided to sleep in. No advance warning. I was fucking pissed, but decided not to shitcan this morning and went for a run on mostly pavement that turned into a quicker run than usual. Of course, it was mostly pavement, and there was a little catharsis running involved.

I am still dumpy but I don't feel like I give enough of a shit to stop eating enough to de-lardify myself.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:40 09:30 09:30 09:20 2.00
1.00 28:09 09:28 09:28 09:23 3.00
1.00 37:08 08:59 08:59 09:17 4.00
1.00 46:33 09:25 09:25 09:19 5.00
1.00 55:03 08:30 08:30 09:10 6.00
1.00 63:43 08:40 08:40 09:06 7.00
1.00 72:47 09:04 09:04 09:06 8.00

7.5mi, 71:59, 13 APR 15, Annandale, Virginia

iThink:
Eric Prydz, "Every Day"

WX at 05:58 SE 3 10.00 Partly Cloudy SCT160 43 37 79% NA NA 30.29 1026.1

Odometer 14B: 404.5mi

Z4 hard. Average/max heart rate = 154/168

I took today off and I needed to make up for it, but it's hard to maintain speed when you feel like a kamikaze running in the dark on trails, even with a headlamp. That much was apparent once I hit the pavement portions of my run since I immediately sped up.

Time to replace the shoes...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:09 09:33 09:33 09:34 2.00
1.00 28:59 09:50 09:50 09:40 3.00
1.00 38:28 09:29 09:29 09:37 4.00
1.00 48:04 09:36 09:36 09:37 5.00
1.00 57:35 09:30 09:30 09:36 6.00
1.00 67:00 09:25 09:25 09:34 7.00
0.50 71:59 05:00 10:00 09:36 7.50

4.0mi, 43:49, 11 APR 15, Springfield, Virginia

iThink:
Bear McCreary, "When I Am Dead"

WX at 07:58 Calm 10.00 Fair CLR 52 39 62 49 63% NA NA 30.03 1017.2

Odometer 14B: 397.0mi

Z2-Z3. Average/max heart rate = 140/157

Easy recovery run. I was really tired after the last few days and slept in an hour later than I intended, but I probably needed the rest. Slow run, but it's better than doing nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:33 10:33 10:33 10:33 1.00
1.00 21:54 11:21 11:21 10:57 2.00
1.00 33:04 11:10 11:10 11:01 3.00
1.00 43:49 10:45 10:45 10:57 4.00

4.35mi, 43:50, 9 APR 15, Tampa,Florida

iThink: none

WX at 06:58 SE 6 10.00 Fair CLR 68 68 99% NA NA 30.11 1019.9

Odometer 14B: 392.9mi

Z3. Average/max heart rate = 150/162

Recovery run with one of my coworkers. I'm down here for a brief interview and some research, but nothing quite as involved as my last trip. After running yesterday, I needed to do lighter work, but I also needed to work off the sins of a Five Guys burger, carne asada, and four Krispy Kreme doughnuts, among other things as well.

For a recovery run, this actually wasn't half bad. I didn't feel (as I was talking) that I was going the pace I was - I thought I was going slower.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:41 09:49 09:49 09:50 2.00
1.00 30:57 11:16 11:16 10:19 3.00
1.00 40:29 09:32 09:32 10:07 4.00
0.35 43:51 03:21 09:35 10:05 4.35

8.0mi, 77:18, 8 APR 15, Annandale, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Rachel Loy, "Love Me Too Much"
Iron Maiden, "Aces High"

WX at 05:58 NE 8 7.00 Overcast OVC006 46 44 92% 42 NA 30.19 1022.6

Odometer 15A: 86.3mi

Z3-Z4. Average/max heart rate = no reading

Last long run before traveling to Tampa. Going back for some research but I wanted to try to hit the trails before it got too muddy or wet. There was drizzle, but that was okay.

The iThink was jumpy before I settled on a couple, one of which I haven't listened to in almost a decade - the Rachel Loy song was on the 2005 SXSW torrent sampler.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:14 09:19 09:19 09:37 2.00
1.00 28:55 09:41 09:41 09:38 3.00
1.00 38:27 09:31 09:31 09:37 4.00
1.00 48:08 09:42 09:42 09:38 5.00
1.00 57:46 09:38 09:38 09:38 6.00
1.00 67:42 09:55 09:55 09:40 7.00
1.00 77:18 09:36 09:36 09:40 8.00

6.66mi, 66:01, 6 APR 15, Annandale, Virginia

iThink:
Depeche Mode, "Get the Balance Right!"

WX at 05:58 Calm 10.00 Fair CLR 37 31 81% NA NA 30.26 1025.0

Odometer 14B: 388.5mi

Z3. Average/max heart rate = 149/169

I never pass up a chance to run my favorite distance. I should've taken a pit stop before going too far, though.  I was surprised at how chilly it was this morning, though.  My decision to go bigger on snivel gear was wiser...


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:32 10:32 10:32 10:32 1.00
1.00 20:33 10:01 10:01 10:17 2.00
1.00 30:22 09:49 09:49 10:07 3.00
1.00 40:14 09:52 09:52 10:04 4.00
1.00 49:35 09:20 09:20 09:55 5.00
1.00 59:36 10:01 10:01 09:56 6.00
0.66 66:01 06:25 09:44 09:55 6.66

11.50mi, 1:47:24, 4 APR 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 11:58 NW 17 G 31 10.00 A Few Clouds FEW055 55 31 40% NA NA 30.06 1018.2
WX at 10:58 NW 20 G 32 10.00 Partly Cloudy SCT045 55 35 47% NA NA 30.04 1017.6

Odometer 15A: 78.2mi

Z4. Average/max heart rate = 163/179

Today was surprisingly fast. There are a couple of explanations, one of which was because I've taken two rest days in a row and I've slept more in the last three days than I do typically in a workweek. The other was that I was pacing off someone who was going about the same speed once I got to Burke Lake Park, and that was critically useful in helping me maintain speed. Even on the return leg, I was going pretty quickly, less my one mile that's mostly hard uphill.

Today was a good run, in general, so I can't argue, but I need to be more diligent about getting it done every day. Best I can think of for my overwhelming fatigue is taking Zyrtec, which I'm going to experiment with not taking to see if I feel any better.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:08:58 08:58 08:58 08:58 1.00
1.00 0:18:43 09:45 09:45 09:21 2.00
1.00 0:27:55 09:12 09:12 09:18 3.00
1.00 0:37:16 09:22 09:22 09:19 4.00
1.00 0:46:14 08:57 08:57 09:15 5.00
1.00 0:55:13 08:59 08:59 09:12 6.00
1.00 1:04:25 09:13 09:13 09:12 7.00
1.00 1:13:51 09:25 09:25 09:14 8.00
1.00 1:23:11 09:20 09:20 09:15 9.00
1.00 1:33:26 10:15 10:15 09:21 10.00
1.00 1:42:51 09:25 09:25 09:21 11.00
0.50 1:47:24 04:33 09:07 09:20 11.50

3.01mi, 28:51, 2 APR 15, Springfield, Virginia

iThink:
Bear McCreary, "When I Am Dead"

WX at 05:58 SE 1 10.00 Fair CLR 31 28 89% NA NA 30.26 1025.1

Odometer 14B: 381.9mi

Z3. Average/max heart rate = 142/161

This was an almost desultory run, but I needed to get one in and I woke up late because I am really, really tired.  Even when I get a full 6 hours of sleep (my preferred amount) I am beat.  Just beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.01 28:51 28:51 09:35 09:35 3.01