iThink: none.
WX at 09:58 NE 5 10.00 Light Rain OVC009 49 47 92% 47 NA 30.23 1024.0 0.02 0.07
Odometer 14B: 410.1mi
Z3 with Z4 finish. Average/max heart rate = 149/170
It's been months (as in May) since I did my last 15,000, so I wasn't sure how I was going to feel about it. Turns out I busted out a PR by about 40 seconds. Progress!
Splits
Distance: 15000
Time: 1:06:13.0
Avg/500m: 02:12.4
Drag Factor: 137
Per Mile: 00:07:06
Sunday, November 29, 2015
Saturday, November 28, 2015
5.63mi, 55:29, 28 NOV 15, Springfield, Virginia
iThink:
The Cure, "A Forest"
The Offspring, "Way Down The Line"
WX at 11:58 SE 3 10.00 Fair CLR 64 52 64% NA NA 30.18 1022.3
Odometer 15B: 222.4mi
Z3 high. Average/max heart rate = 155/171
I didn't feel great, and had a splitting headache, and was hoping that a run would get rid of it. It did, so I guess it was a good thing. It also checks off doing at least something during the day.
Splits
The Cure, "A Forest"
The Offspring, "Way Down The Line"
WX at 11:58 SE 3 10.00 Fair CLR 64 52 64% NA NA 30.18 1022.3
Odometer 15B: 222.4mi
Z3 high. Average/max heart rate = 155/171
I didn't feel great, and had a splitting headache, and was hoping that a run would get rid of it. It did, so I guess it was a good thing. It also checks off doing at least something during the day.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:08 10:08 10:08 10:08 1.00
1.00 20:04 09:56 09:56 10:02 2.00
1.00 29:59 09:55 09:55 10:00 3.00
1.00 39:25 09:26 09:26 09:51 4.00
1.00 49:04 09:38 09:38 09:49 5.00
0.63 55:29 06:25 10:11 09:51 5.63
1.00 10:08 10:08 10:08 10:08 1.00
1.00 20:04 09:56 09:56 10:02 2.00
1.00 29:59 09:55 09:55 10:00 3.00
1.00 39:25 09:26 09:26 09:51 4.00
1.00 49:04 09:38 09:38 09:49 5.00
0.63 55:29 06:25 10:11 09:51 5.63
Thursday, November 26, 2015
11.56mi, 1:54:11, 26 NOV 15, Springfield, Virginia
iThink:
The Connells, "Fun & Games"
Iron Maiden, "Loneliness of the Long Distance Runner"
WX at 10:58 SE 2 10.00 Fair CLR 56 44 64% NA NA 30.78 1042.7
WX at 09:58 Calm 10.00 Fair CLR 51 41 70% NA NA 30.79 1043.0
Odometer 15B: 216.8mi
Z3 high-Z4. Average/max heart rate = 153/166
Today is Thanksgiving. I know I'm going to eat a lot, so I decided to get a head start on the penance. I felt pretty rough starting up (mile 2, ugh), but by mile 5 I felt a lot better, as the megative splits started to show.
It's rare that I get a song stuck in the iThink queue for an hour, but that was the case this morning. The weather was as good as it gets. Scenery was good too.
Splits
The Connells, "Fun & Games"
Iron Maiden, "Loneliness of the Long Distance Runner"
WX at 10:58 SE 2 10.00 Fair CLR 56 44 64% NA NA 30.78 1042.7
WX at 09:58 Calm 10.00 Fair CLR 51 41 70% NA NA 30.79 1043.0
Odometer 15B: 216.8mi
Z3 high-Z4. Average/max heart rate = 153/166
Today is Thanksgiving. I know I'm going to eat a lot, so I decided to get a head start on the penance. I felt pretty rough starting up (mile 2, ugh), but by mile 5 I felt a lot better, as the megative splits started to show.
It's rare that I get a song stuck in the iThink queue for an hour, but that was the case this morning. The weather was as good as it gets. Scenery was good too.
Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:48 09:48 09:48 09:48 1.00
1.00 0:20:19 10:31 10:31 10:10 2.00
1.00 0:30:28 10:09 10:09 10:09 3.00
1.00 0:40:34 10:06 10:06 10:08 4.00
1.00 0:50:37 10:04 10:04 10:07 5.00
1.00 1:00:23 09:45 09:45 10:04 6.00
1.00 1:09:54 09:31 09:31 09:59 7.00
1.00 1:19:34 09:40 09:40 09:57 8.00
1.00 1:29:28 09:54 09:54 09:56 9.00
1.00 1:39:06 09:38 09:38 09:55 10.00
1.00 1:48:36 09:29 09:29 09:52 11.00
0.56 1:54:11 05:35 09:58 09:53 11.56
1.00 0:09:48 09:48 09:48 09:48 1.00
1.00 0:20:19 10:31 10:31 10:10 2.00
1.00 0:30:28 10:09 10:09 10:09 3.00
1.00 0:40:34 10:06 10:06 10:08 4.00
1.00 0:50:37 10:04 10:04 10:07 5.00
1.00 1:00:23 09:45 09:45 10:04 6.00
1.00 1:09:54 09:31 09:31 09:59 7.00
1.00 1:19:34 09:40 09:40 09:57 8.00
1.00 1:29:28 09:54 09:54 09:56 9.00
1.00 1:39:06 09:38 09:38 09:55 10.00
1.00 1:48:36 09:29 09:29 09:52 11.00
0.56 1:54:11 05:35 09:58 09:53 11.56
Wednesday, November 25, 2015
10,000m on Concept2 Model D, 44:08.4, 25 NOV 15, Springfield, Virginia
iThink:
The Left Banke, "Walk Away Reneé"
WX at 06:58 Calm 10.00 Fair CLR 30 27 31 29 91% NA NA 30.64 1038.0
Odometer 14B: 410.1mi
Z3. Average/max heart rate = 149/162
Easy erg as I didn't want to work very hard, and it was cold outside, and my left achilles tendon is irritated, so erg it is. This was surprisingly easier than I thought it would be for that speed.
Splits
Distance: 10000
Time: 44:08.4
Avg/500m: 02:12.4
Drag Factor: 137
Per Mile: 00:07:06
The Left Banke, "Walk Away Reneé"
WX at 06:58 Calm 10.00 Fair CLR 30 27 31 29 91% NA NA 30.64 1038.0
Odometer 14B: 410.1mi
Z3. Average/max heart rate = 149/162
Easy erg as I didn't want to work very hard, and it was cold outside, and my left achilles tendon is irritated, so erg it is. This was surprisingly easier than I thought it would be for that speed.
Splits
Distance: 10000
Time: 44:08.4
Avg/500m: 02:12.4
Drag Factor: 137
Per Mile: 00:07:06
Monday, November 23, 2015
4.4mi, 46:42, 23 NOV 15, Springfield, Virginia
iThink:
Bad Religion, "Ten in 2010"
Iron Maiden, "Aces High"
WX at 05:58 NW 9 10.00 Fair CLR 31 16 53% 23 NA 30.14 1021.0
Odometer 15B: 205.2mi
Z3 low. Average/max heart rate = 143/164
I woke up intending on doing something more ambitious than I did, but the stinging of my left achilles tendon suggested otherwise. I decided to go easy and then stretch both calves after the run. No use in getting hurt so bad I can't run.
Splits
Bad Religion, "Ten in 2010"
Iron Maiden, "Aces High"
WX at 05:58 NW 9 10.00 Fair CLR 31 16 53% 23 NA 30.14 1021.0
Odometer 15B: 205.2mi
Z3 low. Average/max heart rate = 143/164
I woke up intending on doing something more ambitious than I did, but the stinging of my left achilles tendon suggested otherwise. I decided to go easy and then stretch both calves after the run. No use in getting hurt so bad I can't run.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:57 10:57 10:57 10:57 1.00
1.00 22:01 11:04 11:04 11:01 2.00
1.00 31:53 09:52 09:52 10:38 3.00
1.00 42:31 10:37 10:37 10:38 4.00
0.40 46:42 04:11 10:27 10:37 4.40
1.00 10:57 10:57 10:57 10:57 1.00
1.00 22:01 11:04 11:04 11:01 2.00
1.00 31:53 09:52 09:52 10:38 3.00
1.00 42:31 10:37 10:37 10:38 4.00
0.40 46:42 04:11 10:27 10:37 4.40
Saturday, November 21, 2015
8.33mi, time indeterminate, 21 NOV 15, Springfield, Virginia
iThink:
Mason Daring, "Spider"
WX at 06:58 Calm 10.00 Fair CLR 29 26 32 28 90% NA NA 30.26 1025.1
Odometer 15B: 200.8mi
Z3. Average/max heart rate = no reading
My GPS crapped out about two miles into the run, so I had to digitally map the run out and back. I was tired, but was glad I did this as I have a bad cold tht I was trying to blow out. It's getting there, but slowly.
No splits.
Mason Daring, "Spider"
WX at 06:58 Calm 10.00 Fair CLR 29 26 32 28 90% NA NA 30.26 1025.1
Odometer 15B: 200.8mi
Z3. Average/max heart rate = no reading
My GPS crapped out about two miles into the run, so I had to digitally map the run out and back. I was tired, but was glad I did this as I have a bad cold tht I was trying to blow out. It's getting there, but slowly.
No splits.
Thursday, November 19, 2015
10,000m on Concept2 Model D, 43:15.8, 19 NOV 15, Springfield, Virginia
iThink:
The Moonbabies, "Take Me to the Ballroom"
Rush, "The Analog Kid"
WX at 04:58 SE 3 10.00 Light Rain FEW029 OVC036 62 57 86% NA NA 30.11 1019.9
Odometer 15A: 195.9mi
Z4. Average/max heart rate = 156/169
Prior to another run with the Younger, I needed to get in a proper 10,000 on the erg first. So I did. I didn't sleep for shit last night, but at least I got in 10km. I had to get this in to stave off the full-up throwback to the bad old days of 2009. One of my triggers from that period fired yesterday and last night fucking sucked monkey balls. Flat out. Apart from picking up the Cancer Sticks(tm) again, which is an expensive and rather lethal habit, or trying to medicate with low-grade or high-grade alcohol, I needed to get this in. Badly.
1.91mi of easy wogging, teaching the Younger about disciplined, controlled pacing in endurance work.
Splits
Distance: 10000
Time: 43:15.8
Avg/500m: 02:09.8
Drag Factor: 137
Per Mile: 00:06:58
The Moonbabies, "Take Me to the Ballroom"
Rush, "The Analog Kid"
WX at 04:58 SE 3 10.00 Light Rain FEW029 OVC036 62 57 86% NA NA 30.11 1019.9
Odometer 15A: 195.9mi
Z4. Average/max heart rate = 156/169
Prior to another run with the Younger, I needed to get in a proper 10,000 on the erg first. So I did. I didn't sleep for shit last night, but at least I got in 10km. I had to get this in to stave off the full-up throwback to the bad old days of 2009. One of my triggers from that period fired yesterday and last night fucking sucked monkey balls. Flat out. Apart from picking up the Cancer Sticks(tm) again, which is an expensive and rather lethal habit, or trying to medicate with low-grade or high-grade alcohol, I needed to get this in. Badly.
1.91mi of easy wogging, teaching the Younger about disciplined, controlled pacing in endurance work.
Splits
Distance: 10000
Time: 43:15.8
Avg/500m: 02:09.8
Drag Factor: 137
Per Mile: 00:06:58
Wednesday, November 18, 2015
4.11mi, 41:25, 18 NOV 15, Springfield, Virginia
iThink:
U2, "I Will Follow"
Group 87, "Postcard From The Volcano"
Scott Cossu and Eugene Friesen, "Sanibel"
WX at 05:58 N 1 10.00 Mostly Cloudy BKN028 BKN045 48 43 83% NA NA 30.40 NA
Odometer 15B: 192.4mi
Z3. Average/max heart rate = 145/161
I felt like total trash today. It also turned into a "chicken out" day but I decided to grind it out beyond the two mile mark, which was good. I'm still tired.
I have no explanation for the 80s assault on today's iThink, especially the Group 87 song.
Splits
U2, "I Will Follow"
Group 87, "Postcard From The Volcano"
Scott Cossu and Eugene Friesen, "Sanibel"
WX at 05:58 N 1 10.00 Mostly Cloudy BKN028 BKN045 48 43 83% NA NA 30.40 NA
Odometer 15B: 192.4mi
Z3. Average/max heart rate = 145/161
I felt like total trash today. It also turned into a "chicken out" day but I decided to grind it out beyond the two mile mark, which was good. I'm still tired.
I have no explanation for the 80s assault on today's iThink, especially the Group 87 song.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:40 10:40 10:40 10:40 1.00
1.00 20:49 10:09 10:09 10:24 2.00
1.00 30:58 10:09 10:09 10:19 3.00
1.00 40:19 09:22 09:22 10:05 4.00
0.11 41:25 01:05 09:54 10:05 4.11
1.00 10:40 10:40 10:40 10:40 1.00
1.00 20:49 10:09 10:09 10:24 2.00
1.00 30:58 10:09 10:09 10:19 3.00
1.00 40:19 09:22 09:22 10:05 4.00
0.11 41:25 01:05 09:54 10:05 4.11
Tuesday, November 17, 2015
8,000m on Concept2 Model D, 34:14.2, 17 NOV 15, Springfield, Virginia
iThink:
Juliana Hatfield, "Girl in Old Blue Volvo Disowns Self"
A Day to Remember, "All I Want"
Björk, "New World"
WX at 04:58 Calm 10.00 Mostly Cloudy BKN200 39 36 88% NA NA 30.33 1027.4
Odometer 14B: 410.1mi
Z4. Average/max heart rate = 158/174
The first 2,000m was the hardest, fastest 2km split I have done in almost a decade. For some reason I started out going 2:07/500m, then just started speeding up until I was cranking about 1:55/500m at the first 2km split.
The remainder was done in slightly less frenetic fashion, but it didn't stop me from a similar finish at the end. My target time was 34:30 for the most part after initial start, but I found that I was good for more than that. I also took yesterday off and it's been a while since I've been on the erg. If my long runs are any indicator, my endurance is fine and against all odds, I appear to be getting stronger.
1.6mi of wogging afterwards, Zone 1 (130/148) with the Younger, who needs endurance work and I'm trying to get her to run. Pacing will come.
Splits
Distance: 8000
Time: 34:14.2
Avg/500m: 02:08.4
Drag Factor: 137
Per Mile: 00:06:53
Juliana Hatfield, "Girl in Old Blue Volvo Disowns Self"
A Day to Remember, "All I Want"
Björk, "New World"
WX at 04:58 Calm 10.00 Mostly Cloudy BKN200 39 36 88% NA NA 30.33 1027.4
Odometer 14B: 410.1mi
Z4. Average/max heart rate = 158/174
The first 2,000m was the hardest, fastest 2km split I have done in almost a decade. For some reason I started out going 2:07/500m, then just started speeding up until I was cranking about 1:55/500m at the first 2km split.
The remainder was done in slightly less frenetic fashion, but it didn't stop me from a similar finish at the end. My target time was 34:30 for the most part after initial start, but I found that I was good for more than that. I also took yesterday off and it's been a while since I've been on the erg. If my long runs are any indicator, my endurance is fine and against all odds, I appear to be getting stronger.
1.6mi of wogging afterwards, Zone 1 (130/148) with the Younger, who needs endurance work and I'm trying to get her to run. Pacing will come.
Splits
Distance: 8000
Time: 34:14.2
Avg/500m: 02:08.4
Drag Factor: 137
Per Mile: 00:06:53
Sunday, November 15, 2015
10.76mi, 102:30, 15 NOV 15, Springfield, Virginia
iThink:
Z. Randall Stroope, "Homeland"
Iron Maiden, "The Loneliness of the Long-Distance Runner"
Chris Stamey, "Universe-sized Arms"
WX at 13:58 SW 6 10.00 Fair CLR 64 29 26% NA NA 30.31 1026.7
WX at 14:58 Vrbl 5 10.00 Fair CLR 66 29 25% NA NA 30.30 1026.4
Odometer 15B: 188.3mi
Z4. Average/max heart rate = 158/174
Another run of middling intensity. I didn't want to kill myself, but I didn't want to take this at marathon pace either. I think the discretion I took at the earlier part of the run was good at the end since this didn't turn into a grit festival - and the weather was certainly pleasant. It's rare that I can get in a run in t-shirt and shorts in mid-November, so I took it. I desperately needed it as I was starting to go stir crazy for a variety of reasons.
Pacing-wise, this was a pretty tidy run. I was actually pretty happy about that.
Splits
Z. Randall Stroope, "Homeland"
Iron Maiden, "The Loneliness of the Long-Distance Runner"
Chris Stamey, "Universe-sized Arms"
WX at 13:58 SW 6 10.00 Fair CLR 64 29 26% NA NA 30.31 1026.7
WX at 14:58 Vrbl 5 10.00 Fair CLR 66 29 25% NA NA 30.30 1026.4
Odometer 15B: 188.3mi
Z4. Average/max heart rate = 158/174
Another run of middling intensity. I didn't want to kill myself, but I didn't want to take this at marathon pace either. I think the discretion I took at the earlier part of the run was good at the end since this didn't turn into a grit festival - and the weather was certainly pleasant. It's rare that I can get in a run in t-shirt and shorts in mid-November, so I took it. I desperately needed it as I was starting to go stir crazy for a variety of reasons.
Pacing-wise, this was a pretty tidy run. I was actually pretty happy about that.
Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:37 09:37 09:37 09:37 1.00
1.00 0:19:26 09:50 09:50 09:43 2.00
1.00 0:29:11 09:45 09:45 09:44 3.00
1.00 0:38:24 09:13 09:13 09:36 4.00
1.00 0:47:45 09:21 09:21 09:33 5.00
1.00 0:56:58 09:13 09:13 09:30 6.00
1.00 1:06:09 09:11 09:11 09:27 7.00
1.00 1:16:18 10:09 10:09 09:32 8.00
1.00 1:25:47 09:29 09:29 09:32 9.00
1.00 1:35:08 09:21 09:21 09:31 10.00
0.76 1:42:30 07:22 09:41 09:32 10.76
1.00 0:09:37 09:37 09:37 09:37 1.00
1.00 0:19:26 09:50 09:50 09:43 2.00
1.00 0:29:11 09:45 09:45 09:44 3.00
1.00 0:38:24 09:13 09:13 09:36 4.00
1.00 0:47:45 09:21 09:21 09:33 5.00
1.00 0:56:58 09:13 09:13 09:30 6.00
1.00 1:06:09 09:11 09:11 09:27 7.00
1.00 1:16:18 10:09 10:09 09:32 8.00
1.00 1:25:47 09:29 09:29 09:32 9.00
1.00 1:35:08 09:21 09:21 09:31 10.00
0.76 1:42:30 07:22 09:41 09:32 10.76
Thursday, November 12, 2015
3.01mi, 31:05, 12 NOV 15, Springfield, Virginia
iThink:
Chris Stamey, "Universe-sized Arms"
WX at 05:58 Calm 9.00 A Few Clouds FEW190 45 44 95% NA NA 29.91 1013.2
Odometer 15A: 454.5mi
Z3. Average/max heart rate = 146/159
Recovery run after yesterday. I was definitely feeling it in the quads. Slow start and weak uphills, but at least I was stretched out by the end.
Negative splits throughout is a good sign, that's for sure.
Splits
Chris Stamey, "Universe-sized Arms"
WX at 05:58 Calm 9.00 A Few Clouds FEW190 45 44 95% NA NA 29.91 1013.2
Odometer 15A: 454.5mi
Z3. Average/max heart rate = 146/159
Recovery run after yesterday. I was definitely feeling it in the quads. Slow start and weak uphills, but at least I was stretched out by the end.
Negative splits throughout is a good sign, that's for sure.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:49 10:49 10:49 10:49 1.00
1.00 20:58 10:08 10:08 10:29 2.00
1.01 31:05 10:07 10:01 10:20 3.01
1.00 10:49 10:49 10:49 10:49 1.00
1.00 20:58 10:08 10:08 10:29 2.00
1.01 31:05 10:07 10:01 10:20 3.01
Wednesday, November 11, 2015
11.63mi, 1:53.47, 11 NOV 15, Springfield, Virginia
iThink:
Hilary Duff, "Wake Up"
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"
Bronski Beat, "Smalltown Boy"
One Direction, "What Makes You Beautiful" (no shit.)
WX at 08:58 W 16 G 20 10.00 Fair CLR 57 44 62% NA NA 29.97 1015.2
WX at 09:58 NW 20 G 25 10.00 Fair CLR 59 45 59% NA NA 29.98 1015.5
Odometer 15B: 177.5mi
Z3 high-Z4 low. Average/max heart rate = 156/171
Not quite wogging, but certainly long slow distance. I was not trying to run well into anaerobic threshold, but wanted to do a solid but not brutal long run. The weather was a bit breezy, but otherwise it was as good as it gets. Mission accomplished.
I have no idea what prompted the last of the iThink, but rest assured, it didn't stay for very long. Touché Amoré is good for that. I was also thinking that I've matured because I'm not dismissive of Bronski Beat - whereas when it came out I probably would've rejected it out of hand.
Splits
Hilary Duff, "Wake Up"
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"
Bronski Beat, "Smalltown Boy"
One Direction, "What Makes You Beautiful" (no shit.)
WX at 08:58 W 16 G 20 10.00 Fair CLR 57 44 62% NA NA 29.97 1015.2
WX at 09:58 NW 20 G 25 10.00 Fair CLR 59 45 59% NA NA 29.98 1015.5
Odometer 15B: 177.5mi
Z3 high-Z4 low. Average/max heart rate = 156/171
Not quite wogging, but certainly long slow distance. I was not trying to run well into anaerobic threshold, but wanted to do a solid but not brutal long run. The weather was a bit breezy, but otherwise it was as good as it gets. Mission accomplished.
I have no idea what prompted the last of the iThink, but rest assured, it didn't stay for very long. Touché Amoré is good for that. I was also thinking that I've matured because I'm not dismissive of Bronski Beat - whereas when it came out I probably would've rejected it out of hand.
Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:00 09:00 09:00 09:00 1.00
1.00 0:18:43 09:43 09:43 09:22 2.00
1.00 0:28:29 09:46 09:46 09:30 3.00
1.00 0:38:50 10:21 10:21 09:42 4.00
1.00 0:49:04 10:14 10:14 09:49 5.00
1.00 0:59:38 10:34 10:34 09:56 6.00
1.00 1:09:19 09:41 09:41 09:54 7.00
1.00 1:18:44 09:25 09:25 09:51 8.00
1.00 1:28:44 09:59 09:59 09:52 9.00
1.00 1:38:09 09:26 09:26 09:49 10.00
1.00 1:47:44 09:35 09:35 09:48 11.00
0.63 1:53:47 06:03 09:36 09:47 11.63
1.00 0:09:00 09:00 09:00 09:00 1.00
1.00 0:18:43 09:43 09:43 09:22 2.00
1.00 0:28:29 09:46 09:46 09:30 3.00
1.00 0:38:50 10:21 10:21 09:42 4.00
1.00 0:49:04 10:14 10:14 09:49 5.00
1.00 0:59:38 10:34 10:34 09:56 6.00
1.00 1:09:19 09:41 09:41 09:54 7.00
1.00 1:18:44 09:25 09:25 09:51 8.00
1.00 1:28:44 09:59 09:59 09:52 9.00
1.00 1:38:09 09:26 09:26 09:49 10.00
1.00 1:47:44 09:35 09:35 09:48 11.00
0.63 1:53:47 06:03 09:36 09:47 11.63
Tuesday, November 10, 2015
An early haiku for Veteran's Day
But where will they take
their grief, those who return from
distant battlefields?
- David Ray
their grief, those who return from
distant battlefields?
- David Ray
10,000m on Concept2 Model D, 43:30.1, 10 NOV 15, Springfield, Virginia
iThink:
Hilary Duff, "Wake Up"
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"
WX at 05:58 N 5 7.00 Overcast OVC004 55 54 95% NA NA 30.01 1016.6
Odometer 14B: 410.1mi
Z3 first half, Z4 second half. Average/max heart rate = 154/168
I was trying to see how I might feel today, and it wasn't great at first, but I was able to hold down a respectable pace while still remaining below anaerobic threshold in the first half. The second half was attempting to keep aboutt he same pace without going into zone 5, which I think I was also successful.
It was rainy last night and I didn't feel like going outside. Also, I don't have to run for a while, so I'll try something different for a bit, except for days where I really do want to go for a long run - but that run will very likely be long slow distance. Because.
There was some serious mood whiplash going on with today's iThink. No idea why.
Splits
Distance: 10000
Time: 43:30.1
Avg/500m: 02:10.5
Drag Factor: 133
Per Mile: 00:07:00
Hilary Duff, "Wake Up"
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"
WX at 05:58 N 5 7.00 Overcast OVC004 55 54 95% NA NA 30.01 1016.6
Odometer 14B: 410.1mi
Z3 first half, Z4 second half. Average/max heart rate = 154/168
I was trying to see how I might feel today, and it wasn't great at first, but I was able to hold down a respectable pace while still remaining below anaerobic threshold in the first half. The second half was attempting to keep aboutt he same pace without going into zone 5, which I think I was also successful.
It was rainy last night and I didn't feel like going outside. Also, I don't have to run for a while, so I'll try something different for a bit, except for days where I really do want to go for a long run - but that run will very likely be long slow distance. Because.
There was some serious mood whiplash going on with today's iThink. No idea why.
Splits
Distance: 10000
Time: 43:30.1
Avg/500m: 02:10.5
Drag Factor: 133
Per Mile: 00:07:00
Monday, November 09, 2015
4.51mi, 42:19, 9 NOV 15, Springfield, Virginia
iThink:
Touché Amoré, "Whale Belly"
WX at 05:58 Calm 9.00 Fair CLR 31 30 95% NA NA 30.44 1031.2
Odometer 15A: 451.5mi
Z3-Z4. Average/max heart rate = 152/164
I am shocked that I'm getting as much mileage from these shoes as I am, but they're still holding up. Today wasn't slow, but not really fast except for a few bits, mostly downhill.
Splits
Touché Amoré, "Whale Belly"
WX at 05:58 Calm 9.00 Fair CLR 31 30 95% NA NA 30.44 1031.2
Odometer 15A: 451.5mi
Z3-Z4. Average/max heart rate = 152/164
I am shocked that I'm getting as much mileage from these shoes as I am, but they're still holding up. Today wasn't slow, but not really fast except for a few bits, mostly downhill.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:12 09:34 09:34 09:36 2.00
1.00 27:55 08:43 08:43 09:18 3.00
1.00 37:19 09:24 09:24 09:20 4.00
0.51 42:19 05:00 09:49 09:23 4.51
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:12 09:34 09:34 09:36 2.00
1.00 27:55 08:43 08:43 09:18 3.00
1.00 37:19 09:24 09:24 09:20 4.00
0.51 42:19 05:00 09:49 09:23 4.51
Friday, November 06, 2015
5,000m on Concept2 Model D, 21:27.1, 6 NOV 15, Springfield, Virginia
iThink:
Mark Knopfler, "Metroland"
WX at 05:58 Vrbl 3 10.00 Overcast OVC006 64 63 97% NA NA 30.07 1018.6
Odometer 14B: 410.1mi
Z4. Max heart rate = 167.
Today was surprisingly strong given how tired I felt. It could be that I just needed to shock to the system yesterday, as I was feeling pretty beat up after yesterday 10km. I would've gone that or 8km today, but I started too late, and so, better to do 5km than nothing at all, which seriously crossed my mind.
Splits
Distance: 5000
Time: 21:27.1
Avg/500m: 02:08.7
Drag Factor: 135
Per Mile: 00:06:54
Mark Knopfler, "Metroland"
WX at 05:58 Vrbl 3 10.00 Overcast OVC006 64 63 97% NA NA 30.07 1018.6
Odometer 14B: 410.1mi
Z4. Max heart rate = 167.
Today was surprisingly strong given how tired I felt. It could be that I just needed to shock to the system yesterday, as I was feeling pretty beat up after yesterday 10km. I would've gone that or 8km today, but I started too late, and so, better to do 5km than nothing at all, which seriously crossed my mind.
Splits
Distance: 5000
Time: 21:27.1
Avg/500m: 02:08.7
Drag Factor: 135
Per Mile: 00:06:54
Thursday, November 05, 2015
10,000m on Concept2 Model D, 44:07.1, 5 NOV 15, Springfield, Virginia
iThink:
A Day to Remember, "All I Want"
WX at 06:58 E 2 2.00 Fog/Mist OVC007 59 57 94% NA NA 30.27 1025.4
Odometer 14B: 410.1mi
Z3. Average/max heart rate = 152/168
I didn't feel like running in the rain, so I erged out 10km, trying to stay at or below anaerobic threshold pace. That lasted about halfway thru the set, then it was going to rise with pace. Still, better than nothing.
Splits
Distance: 10000
Time: 44:07.1
Avg/500m: 02:12.4
Drag Factor: 126
Per Mile: 00:07:06
A Day to Remember, "All I Want"
WX at 06:58 E 2 2.00 Fog/Mist OVC007 59 57 94% NA NA 30.27 1025.4
Odometer 14B: 410.1mi
Z3. Average/max heart rate = 152/168
I didn't feel like running in the rain, so I erged out 10km, trying to stay at or below anaerobic threshold pace. That lasted about halfway thru the set, then it was going to rise with pace. Still, better than nothing.
Splits
Distance: 10000
Time: 44:07.1
Avg/500m: 02:12.4
Drag Factor: 126
Per Mile: 00:07:06
Wednesday, November 04, 2015
Record APFT, 289 points, 4 NOV 15, Fort McNair, DC
iThink:
Touché Amoré, "Home Away from Here"
WX at 09:52 Calm 10.00 A Few Clouds FEW130 62 51 67% NA NA 30.34 1027.6
Odometer 15B: 165.8mi
Z5. Average/max heart rate = no reading
I decided to just get this out of the way. 70 pushups, 77 situps. Not pressed for time, and the pushups were done in just over a minute. The situps closer to about 1:40. I didn't bring my GPS watch, so I didn't have a good notion of pacing. Turns out it was about right, and it was about as consistent as I should expect.
I would note that I've been running about the same speed for the last four years or so. I think if I can get my weight down to about screening weight that I'll get markedly faster, but that's a project for this winter.
My gargantuan two-patty burger and onion ring lunch was not the way to start that diet, however.
Touché Amoré, "Home Away from Here"
WX at 09:52 Calm 10.00 A Few Clouds FEW130 62 51 67% NA NA 30.34 1027.6
Odometer 15B: 165.8mi
Z5. Average/max heart rate = no reading
I decided to just get this out of the way. 70 pushups, 77 situps. Not pressed for time, and the pushups were done in just over a minute. The situps closer to about 1:40. I didn't bring my GPS watch, so I didn't have a good notion of pacing. Turns out it was about right, and it was about as consistent as I should expect.
I would note that I've been running about the same speed for the last four years or so. I think if I can get my weight down to about screening weight that I'll get markedly faster, but that's a project for this winter.
My gargantuan two-patty burger and onion ring lunch was not the way to start that diet, however.
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 07:40 07:40 07:40 07:40 1.00
1.00 15:25 07:45 07:45 07:42 2.00
1.00 07:40 07:40 07:40 07:40 1.00
1.00 15:25 07:45 07:45 07:42 2.00
Monday, November 02, 2015
3.0mi, 32:25, 2 NOV 15, Springfield, Virginia
iThink:
Touché Amoré, "Whale Belly"
Touché Amoré, "Home Away From Here"
WX at 05:58 Calm 8.00 Mostly Cloudy BKN190 52 50 94% NA NA 30.07 1018.6
Odometer 15A: 447.0mi
Z2-3. Average/max heart rate = 142/156
Wogging to taper for a PT test. I am heavy, but that's something I'll try to fix this winter. My legs were tired, but this light run was very useful to loosen them up.
Splits
Touché Amoré, "Whale Belly"
Touché Amoré, "Home Away From Here"
WX at 05:58 Calm 8.00 Mostly Cloudy BKN190 52 50 94% NA NA 30.07 1018.6
Odometer 15A: 447.0mi
Z2-3. Average/max heart rate = 142/156
Wogging to taper for a PT test. I am heavy, but that's something I'll try to fix this winter. My legs were tired, but this light run was very useful to loosen them up.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 32:25 32:25 10:48 10:48 3.00
3.00 32:25 32:25 10:48 10:48 3.00
Subscribe to:
Posts (Atom)