5,000+5,000m on Concept2 Model D, 21:59.2 + 21:55.6, 30 AUG 15, Springfield, Virginia

iThink:
The Offspring, "Way Down The Line"

WX at 20:58    SE 3    10.00    Fair    CLR    76    70             83%    NA    77    30.08    1018.9           

Odometer 14B: 410.1mi

Z3 first leg, Average/max heart rate = 151/158
Z4 second leg, Average/max heart rate = 158/164

The first reason I did this was because I didn't run this weekend and I'm hitting the scale at 194, about 13 over cutoff for my height.

The second reason I did this was because I drank about 64oz of Diet Coke this afternoon and I don't want to be up all night shuttling back and forth to the latrine.

First leg started out as an attempt to erg 10,000, but I had to stop midway through.  The goal was initially to hold at anaerobic threshold pace, which sort of didn't pan out.

The second leg was to finish inside 22 minutes for the final 5,000, which was definitely NOT done anywhere inside anaerobic threshold pace.

Splits
Leg 1
Distance:    5000
Time:    21:59.2
Avg/500m:    02:11.9
Drag Factor:    124
Per Mile:    00:07:05

Leg 2
Distance:    5000
Time:    21:55.6
Avg/500m:    02:11.6
Drag Factor:    124
Per Mile:    00:07:03

5.12mi, 47:09, 28 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 05:58 Calm 9.00 A Few Clouds FEW070 59 58 95% NA NA 30.16 1021.6

Odometer 15B: 110.7mi

Z3 high-Z4. Average/max heart rate = 155/174

For not sleeping much, I felt pretty goddamn awesome today, which doesn't make sense unless I'm about to crash hard later today. The weather is as good as it will ever get, so I wasn't about to sleep in even after a late night of writing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:51 09:38 09:38 09:25 2.00
1.00 27:40 08:49 08:49 09:13 3.00
1.00 36:41 09:01 09:01 09:10 4.00
1.00 46:01 09:21 09:21 09:12 5.00
0.12 47:09 01:08 09:24 09:13 5.12

3.03mi, 27:48, 27 AUG 15, Springfield, Virginia

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 05:58 NW 1 10.00 Fair CLR 58 56 92% NA NA 30.08 1018.9

Odometer 15A: 326.4mi

Z3 high. Average/max heart rate = 154/171

Up late last night, means I slept in a bit after my alarms went off. I still got at it today because today's weather is really hard to pass up, and this morning's run, while short, was a reward of sorts. I actually felt pretty good this morning, and while I was still stretching it out by the time I finished, at least this short run gets me beyond the "Do Nothing But Eat" threshold.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:37 09:23 09:23 09:19 2.00
1.00 27:34 08:57 08:57 09:11 3.00
0.03 27:48 00:13 07:23 09:10 3.03

10,000m on Concept2 Model D, 43:05.7, 25 AUG 15, Springfield, Virginia

iThink:
The Offspring, "Down The Line"

WX at     05:58    Calm    1.00    Fog/Mist    CLR    64    63             94%    NA    NA    29.89    1012.4           

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 162/176

I didn't want to run today, as I was feeling my legs would be dead again, so I decided to switch it up and erg.  What I didn't expect was to hold a solid 2:08/500m for the first half or so, which led me to see "how much can I suffer today" kind of workout.  The comparatively fast start tapered off, then led to a burner of a finish where I'd fixed my internal goal to about 43:10 and then started just going.  Finishing pace was 1:58/500m, so respectable enough.

Splits
Distance:    10000
Time:    43:05.7
Avg/500m:    02:09.3
Drag Factor:    126
Per Mile:    00:06:56

3.02mi, 31:46, 24 AUG 15, Springfield, Virginia

iThink:
The Offspring, "All I Want"

WX at 05:58 Calm 10.00 Fair CLR 65 63 94% NA NA 29.90 1012.8

Odometer 15A: 323.4mi

Z3 low. Average/max heart rate = 143/156

Slow and crappy, but today needed to be a recovery day, and even if I wanted to run hard today, it wasn't happening. So it was a day of wogging, and that's about all I was good for today. But hey, negative splits! Slow splits, but negative ones.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:40 10:40 10:40 10:40 1.00
1.00 21:12 10:32 10:32 10:36 2.00
1.02 31:43 10:32 10:19 10:30 3.02

11.71.mi, 1:55:36, 23 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"
A Day to Remember, "All I Want"

WX at 06:58 Calm 10.00 Fair CLR 58 56 96% NA NA 30.05 1017.9
WX at 07:58 Calm 10.00 Fair CLR 61 60 61 58 95% NA NA 30.05 1017.9

Odometer 15B:105.5mi

Z. Average/max heart rate = 151/175

I wasn't sure how this was going to turn out as my legs were pretty tired in spite of not doing much the last few days. I was okay by about mile 6 but today marked no fewer than three pit stops, which is unusual. Something does not agree with my guts. At least the weather was good enough to warrant the long run. Any day it's below 60F in the summer, I need to go.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:00 10:00 10:00 10:00 1.00
1.00 0:20:44 10:44 10:44 10:22 2.00
1.00 0:30:44 10:01 10:01 10:15 3.00
1.00 0:41:04 10:20 10:20 10:16 4.00
1.00 0:51:06 10:02 10:02 10:13 5.00
1.00 1:00:59 09:53 09:53 10:10 6.00
1.00 1:10:43 09:43 09:43 10:06 7.00
1.00 1:20:18 09:35 09:35 10:02 8.00
1.00 1:30:17 09:59 09:59 10:02 9.00
1.00 1:40:04 09:47 09:47 10:00 10.00
1.00 1:49:03 08:59 08:59 09:55 11.00
0.71 1:55:36 06:33 09:13 09:52 11.71

5.05mi, 49:43, 19 AUG 15, Springfield, Virginia

iThink:
Paul Simon, "Father and Daughter"
Vision, "Stop Me If You Think That You've Heard This One Before"

WX at 05:58 Calm 7.00 Fair CLR 68 66 94% NA NA 30.02 1016.8

Odometer 15A: 320.4mi

Z. Average/max heart rate = 147/169

Today wasn't going to be fast, or hard, but all I wanted to do was an easy run to burn lard. I don't think I've rested enough at night to warrant going hard, and in this weather, it's hard to get the motivation just to get up and go, since my morning workouts are competing with late night writing and something has to give.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:49 10:03 10:03 09:54 2.00
1.00 29:24 09:35 09:35 09:48 3.00
1.00 39:17 09:54 09:54 09:49 4.00
1.00 49:15 09:58 09:58 09:51 5.00
0.05 49:43 00:27 09:02 09:51 5.05

10,000m on Concept2 Model D, 43:37.9, 18 AUG 15, Springfield, Virginia

iThink:
Mark Knopfler, "Metroland"
A Day to Remember, "All I Want"

WX at 05:58    Calm    7.00    Fair    CLR    68    66             94%    NA    NA    30.02    1016.8

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 151/160

I was intending on waking up early and getting in a long run, but I went to sleep late, and there would be no long run.  It would be easier in the summer, but I gotta have my sleep.

Today was a combination of three factors - controlled pace to finish no slower than 44:00, while not exceeding 160bpm, and trying to maximize pace in terms of spm.  For the most part, I think I was successful, although there were some glitches here and there.  It was also a chance to play a bit with form and stroke.

Splits
Distance:    10000
Time:    43:37.9
Avg/500m:    02:10.9
Drag Factor:    123
Per Mile:    00:07:01

8.45mi, 81:19, 16 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"
Cheap Trick, "Mighty Wings"

WX at 09:58 S 2 10.00 Fair CLR 77 67 71% NA 79 30.16 1021.6

Odometer 15B: 93.8mi

Z4. Average/max heart rate = 154/175

I got distracted early and started late. It was good for certain things, bad for others. The end was pretty hot, and I was trying to run in the shade, but no matter. At least I got a longer run in today. I didn't feel up for 11.5 like I've done in the past, but I have things I need to do later and that would crush me.

The iThinks were a little improbable, especially the second one that was triggered by a flyer for a "Run into the 80s" race.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:34 09:57 09:57 09:47 2.00
1.00 29:11 09:36 09:36 09:43 3.00
1.00 38:50 09:40 09:40 09:43 4.00
1.00 48:29 09:39 09:39 09:42 5.00
1.00 58:23 09:54 09:54 09:44 6.00
1.00 67:35 09:12 09:12 09:39 7.00
1.00 77:13 09:38 09:38 09:39 8.00
0.45 81:19 04:07 09:08 09:37 8.45

6.69mi, 61:49, 14 AUG 15, Springfield, Virginia

iThink:
Avicii, "Levels"

WX at 05:58 Calm 10.00 Fair CLR 56 55 95% NA NA 30.18 1022.3

Odometer 15B: 85.3mi

Z4. Average/max heart rate = 152/166

While this might not have been a harder run based on HRM reading, it certainly felt that way as my legs are tired. Today's weather was so uncharacteristic of summer that I felt compelled to hit the road, so I did, trying to hit the sweet spot of 6.66mi, and just went over by a bit. I'll tailor it to get the perfect distance. Hitting 6.69mi was mild consolation.

It's depressing that I settled for the slow-ass splits I run these days.

Also, the iThink has appropriate significance for being a federal employee in the National Capital Region.  That is all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:56 09:39 09:39 09:28 2.00
1.00 28:28 09:32 09:32 09:29 3.00
1.00 37:51 09:23 09:23 09:28 4.00
1.00 46:38 08:48 08:48 09:20 5.00
1.00 55:41 09:03 09:03 09:17 6.00
0.69 61:49 06:07 08:52 09:14 6.69

4.05mi, 37:37, 12 AUG 15, Springfield, Virginia

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

WX at 05:58 NW 2 10.00 Mostly Cloudy BKN090 BKN110 68 58 71% NA NA 30.05 1017.9

Odometer 15A: 315.3mi

Z3. Average/max heart rate = 150/171

Today was too good a day to pass up, even though I've been going to sleep late and thus am burning the sleep candle at both ends. That will come to roost, but so long as I get a reset day this weekend, I should be okay.

Not a good start, but I certainly felt better by the end. So there.

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
1.00 28:19 09:19 09:19 09:26 3.00
1.00 37:13 08:54 08:54 09:18 4.00
0.05 37:38 00:25 08:12 09:17 4.05

8,000m on Concept2 Model D, 35:13.7, 12 AUG 15, Springfield, Virginia

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

WX at 06:58    NW 6    10.00    Fair    CLR    66    62             88%    NA    NA    29.91    1013.1           

Odometer 14: 410.0mi

Z3 high.  Average/max heart rate = 152/162

Not hard, but not easy.  Just getting one in.

Splits
Distance:    8000
Time:    35:13.7
Avg/500m:    02:12.1
Drag Factor:    124
Per Mile:    00:07:05

6,000m on Concept2 Model D, 25:10.3, 11 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Kerosene"

WX at 05:58    W 7    8.00    Light Rain    OVC008    73    71             92%    NA    NA    29.82    1010.1           

Odometer 14B: 410.0mi

Z4-Z5 finish.  Average/max heart rate = 157/173

As usual, I started too late, so I had to abbreviate the workout, and turned this into a 6km time trial - and a personal best at this distance (although there isn't much to compare this to).  I don't usual erg this distance, and I felt surprisingly good, so it was productive in terms of raw energy kicked out.

Probably won't burn the lard I wanted to burn, but at least it's something different and certainly better than a Do Nothing But Eat day, which this was in danger of becoming.  I missed out yesterday, which would've been a good day, and the rain this morning might've made this morning promising for a run, but no matter.  Better something than nothing, and this ends up being a strength workout for as hard as I went.

Splits
Distance:    6000
Time:    25:10.3
Avg/500m:    02:05.9
Drag Factor:    124
Per Mile:    00:06:45

6.68mi, 67:57, 9 AUG 15, Springfield, Virginia

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

WX at 09:58 S 3 10.00 Fair CLR 76 63 63% NA 78 30.02 1016.9

Odometer 15A: 311.2mi

Z3. Average/max heart rate = 149/168

Today was not a great run, mostly because of some throbbing pain in my left ankle. I gritted it out, but I might be rowing this week to give it a break. At least the weather wasn't too bad.

On the bright side, now I have something that approximates my favorite distance. Oh, yeah.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 20:42 10:41 10:41 10:21 2.00
1.00 31:52 11:10 11:10 10:37 3.00
1.00 41:48 09:56 09:56 10:27 4.00
1.00 51:35 09:47 09:47 10:19 5.00
1.00 61:30 09:55 09:55 10:15 6.00
0.68 67:57 06:27 09:29 10:10 6.68

4.77mi, 47:04, 7 AUG 15, Springfield, Virginia

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

WX at 05:58 Vrbl 2 10.00 A Few Clouds FEW038 67 65 92% NA NA 29.85 1011.1

Odometer 15B: 78.7mi

Z3 high. Average/max heart rate = 147/171

This wasn't exactly a recovery run, but it wasn't going to be a killer either after yesterday. I also have to balance the amount of sleep I get versus how hard I want to go, and I chump sleep more than I should.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 19:55 10:10 10:10 09:58 2.00
1.00 29:50 09:55 09:55 09:57 3.00
1.00 39:37 09:46 09:46 09:54 4.00
0.77 47:04 07:27 09:41 09:52 4.77

6.0mi, 54:43, 6 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 06:58 Calm 10.00 Fair CLR 65 63 91% NA NA 29.97 1015.1

Odometer 15A: 304.6mi

Z4. Average/max heart rate = 158/179

Today was a remarkably pleasant run that turned out to be markedly faster than ones I've done lately, which I attribute to the weather. It felt dry (even if the RH was 91) and the temperature was nice, although not as cool as I like, of course.

Tomorrow should be slow and long. I attribute some of today's speed to yesterday being a day off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:39 09:25 09:25 09:20 2.00
1.00 27:59 09:20 09:20 09:20 3.00
1.00 37:00 09:01 09:01 09:15 4.00
1.00 45:51 08:51 08:51 09:10 5.00
1.00 54:43 08:52 08:52 09:07 6.00

5.04mi, 45:50, 4 AUG 15, Springfield, Virginia

iThink:
that dog., "Never Say Never"

WX at 06:58 Calm 10.00 Mostly Cloudy SCT065 BKN170 71 65 80% NA NA 29.93 1013.8

Odometer 15B: 73.9mi

Z4. Average/max heart rate = 158/175

I was in a rush, but the weather was pretty good, so I decided to move out with some haste, and it paid off. I also got a long break at one point, so my second mile is a bit faster than it normally would be for that course.

Tomorrow needs to be a recovery day of sorts, although I might spend it on LSD.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 18:05 09:09 09:09 09:02 2.00
1.00 26:59 08:54 08:54 09:00 3.00
1.00 36:09 09:10 09:10 09:02 4.00
1.04 45:50 09:41 09:19 09:06 5.04

6.25mi, 60:37, 1 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 08:58 Calm 10.00 Fair CLR 77 69 77% NA 79 29.89 1012.4

Odometer 15A: 298.6mi

Z4. Average/max heart rate = 157/179

Nothing distinguished, but a moderately hard run (up until the uphills at the end) that was a good idea. At this point in my life, I don't really have any junk miles. Any mileage I run is probably useful - up to a point; my body will self-correct and I will likely sleep in rather than massively overtrain, although the dead legs syndrome that occasionally recurs is an indicator that I rarely catch before its onset. The fastest part of this run is flat straightaway and light downhill, where I'm most efficient.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 19:26 09:51 09:51 09:43 2.00
1.00 29:13 09:47 09:47 09:44 3.00
1.00 39:05 09:52 09:52 09:46 4.00
1.00 48:31 09:25 09:25 09:42 5.00
1.00 58:24 09:54 09:54 09:44 6.00
0.25 60:37 02:12 08:50 09:42 6.25