10,000m on Concept2 Model D, 47:42.9, 30 JAN 16, Springfield, Virginia

iThink:
Denki Groove, "Niji" (Mijk Van Dijk's For Girls Remix)
Juventa feat. Erica Curran, "Move Into Light"

WX at 13:58    S 8    10.00    Fair    CLR    43    17             35%    38    NA    30.05    1018.0       

Odometer 14B: 410.1mi

Z3 low.  Average/max heart rate = 140/144

Two goals for today - make under a certain time and do not blow anaerobic threshold.  Just under 48 minutes is the slowest I've ever gone, but to hold an average heart rate of 140 was good.

I forgot how hard it is to be disciplined enough to not break recovery pace.

Where the hell did January go?

Splits
Distance:    10000
Time:    47:42.9
Avg/500m:    02:23.1
Drag Factor:    123
Per Mile:    00:07:41

10,000m on Concept2 Model D, 43:58.5, 29 JAN 16, Springfield, Virginia

iThink:
GWAR, "Carry On My Wayward Son"
Delain, "Such A Shame"
Denki Groove, "Niji" (Mijk Van Dijk's For Girls Remix)
Juventa feat. Erica Curran, "Move Into Light"

WX at 05:58    NW 1    10.00    Overcast    OVC090    26    24             90%    NA    NA    29.58    1002.1   

Odometer 14B: 410.1mi

Z3 start, Z4 midpoint.  Average/max heart rate = 152/165

I was thinking I wanted to go light today, but it was an experiment with a lower drag factor and I think I actually worked harder.  Lighter drag factors place more importance on a good catch, and while it's good to practice good form, I wasn't really in the mood for anything other than lard burnage within a certain time.

A substantial reason for that not wanting to go very hard was the additional hour or so of Snow90X that I was doing last night in front of the house.

If I was going to be more disciplined, I should probably take legitimate easy days, but that'll require a better sense of what, when, and how hard.

The iThink this morning was all over the place.

Splits
Distance:    10000
Time:    43:58.5
Avg/500m:    02:11.9
Drag Factor:    120
Per Mile:    00:07:05

5,000m on Concept2 Model D, 21:19.4, 28 JAN 16, Springfield, Virginia

iThink:
Juventa feat. Erica Curran, "Move Into Light" (Original Mix)
Darude, "Sandstorm"

WX at     06:52    S 3    10.00    Partly Cloudy    SCT250    26    22     30    25    84%    NA    NA    30.06    1017.7           

Odometer 14B: 410.1mi

Z3 start, Z4 midpoint, Z5 finish.  Average/max heart rate = 148/178

First workout that's not shoveling snow in a while.  Wasn't sure how I was going to feel but ended up feeling a bit better than expected and went hard all the way to finish.

Splits
Distance:    5000
Time:    21:19.4
Avg/500m:    02:07.9
Drag Factor:    126
Per Mile:    00:06:52

4.55mi, 45:21, 20 JAN 16, Springfield, Virginia

iThink:
R.E.M., "Driver 8"

WX at 05:58 NW 7 10.00 Fair CLR 19 4 52% 10 NA 30.38 1029.2

Odometer 15B: 263.2mi

Z3-Z4 finish. Average/max heart rate = 151/166

I felt better than yesterday, which is not necessarily an indicator of anything more than actually properly stretching before I start. In the past I'd been lazy about doing that, but now, I can no longer ignore it. That may be more an indicator of accelerated decrepitude more than anything else.

Also, it was still cold as fuck this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 20:08 10:08 10:08 10:04 2.00
1.00 29:41 09:32 09:32 09:54 3.00
1.00 40:01 10:21 10:21 10:00 4.00
0.55 45:21 05:20 09:41 09:58 4.55

4.55mi, 47:13, 19 JAN 16, Springfield, Virginia

iThink:
Every corporate anthem from the movie Rollerball. The original one.
Lee Jackson, "Adagio for Strings and Organ" from the video game Rise of the Triad

WX at 05:58 W 14 10.00 Fair CLR 15 -2 47% 0 NA 30.27 1025.5

Odometer 15B: 258.7mi

Z3-Z4. Average/max heart rate = 144/161

My right ankle didn't feel good at all when I was starting to run, but felt better after warming up. Still, this run was sporty because of the weather. The wind chill was even worse than yesterday.

I have no rational explanation for this morning's iThinks.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 21:00 10:52 10:52 10:30 2.00
1.00 30:53 09:54 09:54 10:18 3.00
1.00 41:24 10:31 10:31 10:21 4.00
0.55 47:13 05:49 10:35 10:23 4.55

15,000m on Concept2 Model D, 66:30.0, 18 JAN 16, Springfield, Virginia

iThink: none.

WX at 07:58    NW 17 G 21    10.00    Fair    CLR    17    -0             46%    1    NA    30.06    1018.3   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 152/164

Oh hell no, I wasn't running outside with a wind chill of 1F! Days like today validate exactly the reason why I own a Concept2.  If it weren't 17 gusting 21mph I might've considered it, but not like that...and not after the light dusting of ice we got last night.

Also, I needed to get at doing something since I'd taken three days off, but I was absolutely exhausted the last three days and was in no mood or shape to do any exercise.  Today, I was.

Splits
Distance:    15000
Time:    1:06:30.0
Avg/500m:    02:13.0
Drag Factor:    128
Per Mile:    00:07:08

8,000m on Concept2 Model D, 34:22.5, 14 JAN 16, Springfield, Virginia

iThink:
Chris Stamey, "Universe-Sized Arms"

WX at 04:58    Calm    10.00    Overcast    OVC075    24    16             72%    NA    NA    29.97    1015.3

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 156/172

Not sure how I was feeling for today, since I was a little tight.  Still, things seemed to turn out nicely once I warmed up, so this will be a good one, a little more productive than I expected.  Tomorrow needs to be an easy recovery day since I know I'm going to take a rest day sometime this weekend.

Now I'll see if I can get the Younger to actually run through uphills rather than walking the recoveries...

Splits
Distance:    8000
Time:    34:22.5
Avg/500m:    02:08.9
Drag Factor:    128
Per Mile:    00:06:55

SGMT    AGGRG    SEGMT    PERMI    AVGPC    DIST
1.32    17:44    17:44    13:26    13:26    1.32

8,000m on Concept2 Model D, 34:51.3, 13 JAN 16, Springfield, Virginia

iThink:
The Bay City Rollers, "Saturday Night"
Sandie Shaw, "Puppet on a String"

WX at 05:58    NW 10    10.00    Fair    CLR    21    2             44%    10    NA    30.16    1021.7      
Odometer 14B: 410.1mi

Z3-Z4.  Average/max heart rate = 150/162

Hell no I'm not running outside when it's 21F!  Not when I have a C2 sitting in the basement.  I have been chumping sleep, which I know I can only do for a while before things get silly, but I needed to get something in, so I erged.  The last few days have been "choose between workout and sleep" and sleep has won, but it's a pyrrhic victory as I'm not getting that much.

I attribute the first iThink to an email from a friend, and I have no idea why the second floated to the surface.



Can't believe it's already midmonth.

Splits
Distance:    8000
Time:    34:51.3
Avg/500m:    02:10.7
Drag Factor:    128
Per Mile:    00:07:01

10,000m on Concept2 Model D, 44:33.9, 9 JAN 16, Springfield, Virginia

iThink:
Owl City, "Fireflies"

WX at     08:58    Calm    6.00    Fog/Mist    OVC004    43    41             93%    NA    NA    30.15    1021.3           

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 142/152

It was wet outside, and I had originally planned on running, but I decided to just row since it was wet.  And any run I did was going to be easy, so the goal was under 44:40, not exceeding 150bpm, at a relatively normal drag factor.

Splits
Distance:    10000
Time:    44:33.9
Avg/500m:    02:13.7
Drag Factor:    125
Per Mile:    00:07:10

10,000m on Concept2 Model D, 42:30.0, 7 JAN 16, Springfield, Virginia

iThink:
Escape the Fate, "One for the Money"

WX at 05:58    Calm    10.00    A Few Clouds    FEW016    33    25             72%    NA    NA    30.34    1027.8       

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 160/176

I did two things differently today.  One was to oil the chain for the first time in a few months on the erg.  Another was to stretch out the gastroc and calf before starting (which I should be doing on a regular basis anyway).

I then cranked my second fastest 10km time ever.  Only previous faster time was on 9 AUG 09, and I was in markedly better shape then and lifting (and rowing at a ridiculously higher drag factor).  I probably should lift, but I don't feel motivated enough to go to the gym to do it.

Splits
Distance:    10000
Time:    42:30.0
Avg/500m:    02:07.5
Drag Factor:    129
Per Mile:    00:06:50

8,000m on Concept2 Model D, 35:20.5, 6 JAN 16, Springfield, Virginia

iThink:
The Left Banke, "Walk Away Renee"

WX at 05:58    Calm    10.00    Fair    CLR    13    9             87%    NA    NA    30.62    1037.3       

Odometer 14B: 410.1mi

Z.  Average/max heart rate = 146/157

Not a hard one as I'd done one yesterday, but I didn't want to completely slough it off either.  So I got 8km in, trying to keep heart rate generally under 150, at which I was successful until about the last 2km.

Splits
Distance:    8000
Time:    35:20.5
Avg/500m:    02:12.5
Drag Factor:    130
Per Mile:    00:07:07

10,000m on Concept2 Model D, 43:05.0, 5 JAN 16, Springfield, Virginia

iThink:
Adele, "Hello"

WX at 04:58    NW 12    10.00    Fair    CLR    16    -1             47%    3    NA    30.55    1035.0       

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 153/169

I wasn't planning on going very hard, but was picking up a bit faster than I expected, so I finally settled from my original finish time of 43:30 to 43:05 as I got closer to the end.  I also wanted to go hard because I know my run with the Younger won't be very hard at all.  Given the weather readings, it's also going to be Cold. As. Balls.

The iThink is from the damn alarm clock going off at 3:45am.  Shit.

Splits
Distance:    10000
Time:    43:05.0
Avg/500m:    02:09.2
Drag Factor:    129
Per Mile:    00:06:56

SGMT    AGGRG    PERMI    DIST
1.24    16:32    13:20    1.24

6.11mi, 56:52, 3 JAN 16, Springfield, Virginia

iThink:
Iron Maiden, "Loneliness of the Long Distance Runner"
A Day to Remember, "All I Want"

WX at 13:58 Vrbl 3 10.00 Fair CLR 52 23 32% NA NA 29.83 1010.5

Odometer 15C: 34.5mi

Z4. Average/max heart rate = 156/172

I didn't feel very ambitious, and wasn't planning on either a hard or a recovery run, but I was experimenting with tempo and pace and had a productive run. Also, the weather is as good as it gets for running, period.

Tomorrow, I erg.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:35 09:08 09:08 09:18 2.00
1.00 28:21 09:46 09:46 09:27 3.00
1.00 37:05 08:43 08:43 09:16 4.00
1.00 45:58 08:54 08:54 09:12 5.00
1.00 55:48 09:49 09:49 09:18 6.00
0.11 56:52 01:04 09:45 09:18 6.11

9.31mi, 87:38, 1 JAN 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"

WX at 12:58 W 6 10.00 Fair CLR 46 31 46 37 57% 43 NA 30.10 1019.6

Odometer 15C: 28.3mi

Z4. Average/max heart rate = 156/167

It was just warm enough to warrant not running with snivel gear on, and while the first mile was excessively fast (because I was fucking cold as balls) the remainder of the run was surprisingly pleasant.

I had to get something in today that was long to work off all the chow I ate yesterday. I figure 15km was good enough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 18:41 09:52 09:52 09:21 2.00
1.00 28:35 09:54 09:54 09:32 3.00
1.00 37:58 09:23 09:23 09:29 4.00
1.00 47:30 09:32 09:32 09:30 5.00
1.00 57:00 09:30 09:30 09:30 6.00
1.00 66:18 09:18 09:18 09:28 7.00
1.00 75:28 09:11 09:11 09:26 8.00
1.00 84:52 09:24 09:24 09:26 9.00
0.31 87:38 02:46 08:56 09:25 9.31