10,000m on Concept2 Model D, 43:32.6, 31 JUL 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Courage My Love, "Kerosene"

WX at 07:58    NW 7    10.00    Fair    CLR    73    62     73    66    69%    NA    NA    29.95    1014.5   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 154/169

I was playing around a bit with tempo and was cranking at a slightly faster than usual.  The finish was not nearly as frenzied as one might think for this time.

Today would've been a good day to run, but the time didn't avail itself, so I erged instead, which takes me less time for prep.  I probably should run more, but I don't feel like going outside, and at least I'm doing something.

Splits
Distance:    10000
Time:    43:32.6
Avg/500m:    02:10.6
Drag Factor:    124
Per Mile:    00:07:00

6.29mi, 62:31, 30 JUL 15, Springfield, Virginia

iThink:
The Laziest Men from Mars, "Invasion of the Gabber Robots"

WX at 08:58 S 5 10.00 Fair CLR 79 73 81% NA 82 29.92 1013.4

Odometer 15A: 292.3mi

Z4. Average/max heart rate = 156/177

Today was unpleasantly warm, if for no reason than I was running in temperatures some 10-15 more than I'm used to, and I was running under direct sunlight, which I don't like to do in the summer. Humidity wasn't unbearable, but it wasn't great either.

Neither was this run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:48 09:50 09:50 09:54 2.00
1.00 29:40 09:52 09:52 09:53 3.00
1.00 39:23 09:44 09:44 09:51 4.00
1.00 49:08 09:44 09:44 09:50 5.00
1.00 59:38 10:31 10:31 09:56 6.00
0.29 62:31 02:53 09:55 09:56 6.29

10,000m on Concept2 Model D, 43:30.1, 29 JUL 15, Springfield, Virginia

iThink:
A Day To Remember, "All I Want"

WX at 11:58    Vrbl 3    10.00    Fair    CLR    85    74             72%    NA    93    30.01    1016.5       

Odometer 14B: 410.0mi

Z3 first half, Z4 second half.  Average/max heart rate = 153/173

The iThink is because of my playing Crazy Taxi: City Rush while I've been away from work.  First workout since last week.  Ugh.

Splits
Distance:    10000
Time:    43:30.1
Avg/500m:    02:10.5
Drag Factor:    127
Per Mile:    00:07:00

6.3mi, 59:10, 22 JUL 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 07:58 NW 7 10.00 Fair CLR 72 59 76 65 64% NA NA 29.87 1011.8

Odometer 15A: 286.0mi

Z4. Average/max heart rate = 156/173

Rough initial start, but I felt better. Last two miles were better, but I suspect I was still a little beat from yesterday's hard erg. I did need to get a run in while the weather was good. I was also the beneficiary of two long stop lights that required me to stop and get a rest in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 19:21 10:01 10:01 09:41 2.00
1.00 29:03 09:42 09:42 09:41 3.00
1.00 38:24 09:21 09:21 09:36 4.00
1.00 47:18 08:54 08:54 09:28 5.00
1.00 56:31 09:13 09:13 09:25 6.00
0.30 59:10 02:39 08:51 09:24 6.30

10,000m on Concept2 Model D, 42:50.0, 21 JUL 15, Springfield, Virginia

iThink:
Courage my Love, "Bridges"

WX at     10:58    Calm    10.00    A Few Clouds    FEW130    85    73             68%    NA    92    29.68    1005.3       

Odometer 14B:410.0mi

Z3 start, Z5 finish.  Average/max heart rate = 158/179

Wasn't sure was I was going to do today as I got up too late to run, but I wanted to get something in, so a 10km erg it is.  No worries.


What I didn't expect was to crank the best time I've done at this distance for the first time in about six years.  So, I'm pretty happy about that.

Splits
Distance:    10000
Time:    42:50.0
Avg/500m:    02:08.5
Drag Factor:    124
Per Mile:    00:06:54

8,000m on Concept2 Model D, 36:25.5, 20 JUL 15, Springfield, Virginia

iThink:
Cheap Trick, "Mighty Wings"

WX at 11:58    NW 7    10.00    A Few Clouds    FEW170    88    71             56%    NA    93    29.79    1009.0           

Odometer 14: 410.0mi

Z3.  Average/max heart rate = no reading.

Easy erg from yesterday since my quads were pretty beat after yesterday's long run.  My acid test was not having to breathe through my mouth today, and while it started slow, it suddenly picked up.  So much the better.

Splits
Distance:    8000
Time:    36:25.5
Avg/500m:    02:16.6
Drag Factor:    125
Per Mile:    00:07:20

11.39mi, 2:07:49, 19 JUL 15, Springfield, Virginia

iThink:
The Reputation, "Face It"
Z. Randall Stroope, "Homeland"
The Smiths, "There Is A Light That Never Goes Out"
The Cure, "Taking Off"

WX at 07:58 Calm 10.00 Fair CLR 76 75 76 71 96% NA 75 29.91 1013.1
 WX at 09:58 W 2 10.00 Fair CLR 86 76 72% NA 96 29.90 1012.8


Odometer 15A: 279.7mi

Z4. Average/max heart rate = 154/171

Today was going to be a long run, but I deliberately went slow because I knew it was going to be motherfucking hot as balls. And it was, because there was almost no prevailing wind and the relative humidity was exceptionally high. But I gritted it out, even if I had to walk certain portions because I knew I'd be redlining otherwise. Because it was motherfucking hot as balls.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:32 10:32 10:32 10:32 1.00
1.00 0:21:49 11:17 11:17 10:54 2.00
1.00 0:32:45 10:56 10:56 10:55 3.00
1.00 0:43:23 10:38 10:38 10:51 4.00
1.00 0:54:26 11:03 11:03 10:53 5.00
1.00 1:05:26 11:00 11:00 10:54 6.00
1.00 1:16:33 11:07 11:07 10:56 7.00
1.00 1:27:45 11:13 11:13 10:58 8.00
1.00 1:39:46 12:00 12:00 11:05 9.00
1.00 1:50:59 11:14 11:14 11:06 10.00
1.00 2:03:32 12:33 12:33 11:14 11.00
0.39 2:07:49 04:17 10:58 11:13 11.39

4.05mi, 38:55, 17 JUL 15, Springfield, Virginia

iThink:
Labtracks, "Skyline" (Original Mix)

WX at 05:58 SE 1 10.00 Mostly Cloudy BKN010 64 62 95% NA NA 30.08 1018.9

Odometer 15A: 265.3mi

Z3-Z4. Average/max heart rate = 154/172

Dead legs. Period. I felt better after warming up, but four miles really isn't far enough to run while warmed up when it takes me three just to get in the groove. Still better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 19:27 10:10 10:10 09:44 2.00
1.00 29:14 09:46 09:46 09:45 3.00
1.05 39:06 09:52 09:24 09:39 4.05

6.29mi, 58:20, 16 JUL 15, Springfield, Virginia

iThink:
2 Unlimited, "Are You Ready For This?"

WX at 05:58 NW 8 10.00 Partly Cloudy SCT037 SCT048 64 52 66% NA NA 30.01 1016.5

Odometer 15A: 261.2mi

Z4. Average/max heart rate = 157/179

Today felt great. The weather was the most obvious proximate cause. There'll probably be no better day to get in a run than this morning all summer long, so I took it. I'm glad I did, and today's weather resulted in a far faster run than I usually do, especially on the return leg after I was fully warmed up.

I have no rational explanation for today's iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 19:52 10:29 10:29 09:56 2.00
1.00 29:02 09:10 09:10 09:41 3.00
1.00 38:01 08:59 08:59 09:30 4.00
1.00 47:22 09:21 09:21 09:28 5.00
1.00 55:58 08:36 08:36 09:20 6.00
0.29 58:21 02:23 08:13 09:17 6.29

8,000m on Concept2 Model D, 35:52.8, 13 JUL 15, Springfield, Virginia

iThink:
Mannheim Steamroller, "Chocolate Fudge"

WX at 06:58    N 1    9.00    Partly Cloudy    FEW060 SCT095 SCT110    69    68             96%    NA    NA    29.92    1013.5           

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 144/152

Nothing particularly hard, but I sweat a lot when I erg because it's in a dead area for airflow.

I woke up too late to run this morning.  A shame, since the conditions are probably better than most days this month.

I don't know where today's iThink came from.

Splits
Distance:    8000
Time:    35:52.8
Avg/500m:    02:14.6
Drag Factor:    122
Per Mile:    00:07:13

6.28mi, 62:59, 12 JUL 15, Springfield, Virginia

iThink:
Shirley Walker, "Duty Calls"
Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace
Journey, "Only the Young"

WX at 10:58 Vrbl 2 10.00 A Few Clouds FEW046 82 63 52% NA 83 30.06 1018.2

Odometer 15A: 254.9mi

Z4 high. Average/max heart rate = 160/180

I was slow and it was hot. The heat made me even slower, but that's what I get for starting so late. But...my upper back is sore from rowing 15km yesterday, so I needed to give it a rest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:29 09:56 09:56 09:44 2.00
1.00 29:32 10:03 10:03 09:51 3.00
1.00 39:41 10:09 10:09 09:55 4.00
1.00 49:36 09:55 09:55 09:55 5.00
1.00 60:11 10:34 10:34 10:02 6.00
0.28 62:59 02:49 10:02 10:02 6.28

7,500 + 7,500m on Concept2 Model D, 33:13.6 + 34:10.2, 11 JUL 15, Springfield, Virginia

iThink: None.

WX at 11:58    S 3    10.00    Mostly Cloudy    SCT017 BKN065 BKN180    76    69             80%    NA    77    30.10    1019.6   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 156/169 leg 1, 165/176 leg 2

I'd set this for 15,000 originally, but realized I was going to bonk before hitting the end and stopped at the waypoint, then had some fruit and soda, then got back on.  I was much more tired, and it bore out in the times and splits and also for relative effort.

It's possible I went out too fast, since I was burned at the end, but at least I got in a long erg.  I was thinking about running, but when it stopped raining, I didn't feel so enthusiastic about running.

Leg 1:
Distance:    7500
Time:    33:13.6
Avg/500m:    02:12.9
Drag Factor:    124
Per Mile:    00:07:08

Leg 2:
Distance:    7500
Time:    34:10.2
Avg/500m:    02:16.7
Drag Factor:    124
Per Mile:    00:07:20

10,000m on Concept2 Model D, 43:46.0, 10 JUL 15, Springfield, Virginia

iThink:
Chris Stamey, "14 Shades of Green"
Maritime, "German Engineering"

WX at     05:58    NW 7    10.00    Mostly Cloudy    BKN095 BKN160    76    66             73%    NA    77    29.98    1015.5          

Odometer 14B: 410.0mi

Z3 start, Z5 finish.  Average/max heart rate = 155/180

While the weather wasn't as oppressively unpleasant as yesterday, I didn't feel like running, and today is the first PT I've done since Monday.  It's been one of those weeks.  I felt obligated to do SOMETHING so I didn't feel like a complete sack of shit.  Because I have.

Today was motivated by getting something in, then it was motivated by wanting to finish under 44 minutes.  So I did, although I ended up going balls to the wall to do it.  It's been a long while since I've erged at zone 5.

Splits
Distance:    10000
Time:    43:46.0
Avg/500m:    02:11.3
Drag Factor:    126
Per Mile:    00:07:03

6.00mi, 60:46, 6 JUL 15, Springfield, Virginia

iThink:
Gustav Holst, "I Vow to Thee, My Country"

WX at 05:58 SE 1 5.00 Fog/Mist CLR 73 71 96% NA NA 30.10 1019.5

Odometer 15A: 248.6mi

Z3 mid. Average/max heart rate = 152/168

Today felt like total trash. For not doing anything over the last few days but eating, today's run was ridiculously slow. I knew I'd have to run today when I got the feeling of "getting fat" yesterday, which was impetus to get out there and get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:35 10:30 10:30 10:17 2.00
1.00 31:12 10:37 10:37 10:24 3.00
1.00 40:55 09:43 09:43 10:14 4.00
1.00 50:29 09:34 09:34 10:06 5.00
1.00 00:47 10:17 10:17 10:08 6.00

5,000m, 26:09, 3 JUL 15, Fort Myer, Virginia

iThink:
Max, "Aim"

no WX reading, but torrential downpour prior to rain start.

Odometer 15B: 68.9mi

Z4 high. Average/max heart rate = no reading

So this was the infamous Twinkie challenge that Joint Base Myer-Henderson Hall put on. I was pleasantly surprised at my not barfing at the halfway point after eating six Twinkies in about two minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 14:05 14:05 09:05 09:05 1.55
1.55 26:09 12:04 07:47 08:26 3.10

4.1mi, 40:49, 1 JUL 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 06:58 W 2 10.00 Overcast OVC007 68 67 96% NA NA 29.87 1011.8

Odometer 15A: 242.6mi

Z3. Average/max heart rate = 146/164

A little wogging, not too fast, but something other than "do nothing but eat."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:15 10:15 10:15 10:15 1.00
1.00 20:19 10:04 10:04 10:10 2.00
1.00 30:28 10:09 10:09 10:09 3.00
1.10 40:49 10:21 09:25 09:57 4.10