8.34mi, 83:18, 30 APR 16, Springfield, Virginia

iThink:
Courage My Love,"For Now"
The Cure, "A Forest" (off Concert)
Joy Division, "Love Will Tear Us Apart"

WX at 12:58 Vrbl 5 10.00 Overcast OVC021 56 47 74% NA NA 30.21 1023.3

Odometer 15B: 339.7mi

Z4 low. Average/max heart rate = 154/171

Slow, and a bit slower as I was scouting a new route that I hadn't run before. Glad I did it although great for flora, bad for fauna. Second (and most dominant) iThink was very apropos as it was overcast.

I'm deliberately trying to kill 15B as fast as I can as the shoes are old and I need to replace them but I also want to get my mileage out of them.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 19:56 09:38 09:38 09:58 2.00
1.00 29:44 09:48 09:48 09:55 3.00
1.00 39:48 10:04 10:04 09:57 4.00
1.00 49:53 10:05 10:05 09:59 5.00
1.00 60:00 10:07 10:07 10:00 6.00
1.00 70:05 10:06 10:06 10:01 7.00
1.00 79:54 09:48 09:48 09:59 8.00
0.34 83:18 03:24 10:01 09:59 8.34

5,000m on Concept2 Model D, 21:59.9, 29 APR 16, Springfield, Virginia

iThink: None.

WX at 05:58    Vrbl 1    9.00    Light Drizzle    OVC005    48    46             94%    NA    NA    30.03    1017.3   

Odometer 14B: 410.1mi

Z3 start, Z4 finish.  Average/max heart rate = 145/164

Short, as I started late, but I'm pretty tired after helping run a conference this week.  At least the pace was respectable in the end - holding about 2:07-2:08/500m at the end.

Splits
Distance:    5000
Time:    21:59.9
Avg/500m:    02:12.0
Drag Factor:    121
Per Mile:    00:07:05

6450m on Concept2 Model D, 28:52.5, 25 APR 16, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"

WX at 05:58    Calm    10.00    Fair    CLR    44    42             93%    NA    NA    30.02    1016.9   

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 145/155

Abbreviated erg as I have to take the Younger to school.  Better than nothing!  Ugly start due to yesterday's long run.

Splits
Distance:    6450
Time:    28:52.5
Avg/500m:    02:14.3
Drag Factor:    121
Per Mile:    00:07:12

8.41mi, 82:48, 24 APR 16, Springfield, Virginia

iThink:
The Bats, "Dancing As The Boat Goes Down"

WX at 11:58 Vrbl 7 10.00 Fair CLR 61 20 20% NA NA 30.14 1020.9

Odometer 15B: 331.3mi

Z3-Z4. Average/max heart rate = 154/171

I deliberately went out at what I felt to be zone 3 and held generally constant at that speed for the whole run. Not slow, but not fast either, but I'm glad I did it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 20:02 10:11 10:11 10:01 2.00
1.00 29:53 09:51 09:51 09:58 3.00
1.00 39:43 09:50 09:50 09:56 4.00
1.00 49:51 10:08 10:08 09:58 5.00
1.00 60:07 10:16 10:16 10:01 6.00
1.00 69:48 09:41 09:41 09:58 7.00
1.00 79:01 09:13 09:13 09:53 8.00
0.41 82:48 03:47 09:14 09:51 8.41

8,000m on Concept2 Model D, 34:47.1, 23 APR 16, Springfield, Virginia

iThink:
"Jerusalem."  Yes, the hymn.  I was watching Chariots of Fire recently on TV and it stuck.  Oops.

WX at 11:58    N 3    6.00    Light Rain Fog/Mist    FEW015 SCT026 OVC030    61    58             91%    NA    NA    29.90    1012.8    0.07   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 158/174

First erg in a while, but the battery on the C2 was running low, so I needed to get one in.  Also, something different than running, and I could feel it in the shoulders as I cranked for the first time in weeks.

Splits
Distance:    8000
Time:    34:47.1
Avg/500m:    02:10.4
Drag Factor:    120
Per Mile:    00:07:00

6.12mi, 58:31, 22 APR 16, Springfield, Virginia

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

WX at 07:58 Vrbl 7 10.00 Partly Cloudy SCT130 65 58 68 64 79% NA NA 29.95 1014.5

Odometer 15B: 322.9mi

Z3-Z4. Average/max heart rate = 155/175

This was a very unremarkable, slow run. I needed to do it, but didn't feel very motivated to do so. I still need to do it. The road to recovery is long and slow in my case.

My lack of PT lately is troubling but I am too tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 18:56 09:20 09:20 09:28 2.00
1.00 28:43 09:47 09:47 09:34 3.00
1.00 38:02 09:19 09:19 09:30 4.00
1.00 47:30 09:28 09:28 09:30 5.00
1.00 57:27 09:57 09:57 09:34 6.00
0.12 58:31 01:04 08:52 09:34 6.12

3.0mi+1.5mi, 28:44, 20 APR 16, Springfield, Virginia

iThink:
Cruiserweight, "To Be Quite Honest"
Tommy Keene, "Sleeping on a Rollercoaster"

WX at 05:58 W 2 10.00 Fair CLR 44 29 57% NA NA 30.25 1024.7

Odometer 15B: 316.7mi

Z3. Average/max heart rate = 150/164

First run in over a week. For real. Then a short run with the Younger, her best yet.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:13 09:35 09:35 09:36 2.00
1.00 28:31 09:18 09:18 09:30 3.00
0.02 28:44 00:13 10:50 09:31 3.02

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 18:07 18:07 11:55 11:55 1.52

Record APFT, 286 points, 11 APR 16, Fort McNair, DC

iThink:
John Waite, "Change" (I was channeling my inner Louden Swain from the film Vision Quest.)

WX at 09:52    S 14    10.00    Overcast    OVC095    51    36             56%    NA    NA    30.20    1022.5       

Odometer 15C: 99.8mi

Z5. Average/max heart rate = no reading

As before, I decided to just get this out of the way. 76 pushups, 76 situps. I keep forgetting that my pushup max is actually 66 now.  Pushups were done in just over a minute. The situps closer to about 1:40. No GPS, so no good sense of pacing, but I hurt, and that was indicator enough. 

I totally didn't lose weight and I was tired as hell the last few months going in.  189 rather than 191 for weight.  Yay.

286 is good enough.

Pig out time.

SGMT    AGGRG    SEGMT    PERMI    AVGPC    DIST
1.00    07:45    07:45    07:45    07:45    1.00
1.00    15:38    07:53    07:53    07:49    2.00

4.1mi, 42:59, 5 APR 16, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Battle Lines"

WX at 05:59 N 14 G 26 10.00 Mostly Cloudy SCT037 SCT050 BKN065 33 18 54% 23 NA 30.22 1023.7

Odometer 15C: 96.0mi

Z3. Average/max heart rate = 136/152

Today was dangerously close to "quit after a mile" because I was tired. I didn't, and was glad I didn't, but I am beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:43 10:43 10:43 10:43 1.00
1.00 21:05 10:21 10:21 10:32 2.00
1.00 31:37 10:33 10:33 10:32 3.00
1.00 42:04 10:27 10:27 10:31 4.00
0.10 42:59 00:55 09:14 10:29 4.10

4.9mi, 46:57, 4 APR 16, Springfield, Virginia

iThink:
Escape the Fate, "One for the Money"
Tommy Keene, "Running For Your Life"

WX at 05:58 Vrbl 3 10.00 Fair CLR 52 30 42% NA NA 29.87 1011.8

Odometer 15B: 313.2mi

Z3. Average/max heart rate = 148/166

Not fast, not slow, and not very auspicious going into a PT test month. I just can't grind out much more speed than what I have.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:48 09:48 09:48 09:48 1.00
1.00 20:04 10:16 10:16 10:02 2.00
1.00 29:00 08:56 08:56 09:40 3.00
1.00 38:33 09:34 09:34 09:38 4.00
0.90 46:57 08:24 09:20 09:35 4.90

4.25mi, 40:34, 1 APR 16, Springfield, Virginia

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

WX at 05:58 Vrbl 6 10.00 Overcast OVC023 68 62 82% NA NA 29.69 1005.7

Odometer 15C: 91.9mi

Z3. Average/max heart rate = 149/165

I am fucking exhausted. I slept 8 hours last night, and all I can eke out is what I did today. Fuck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:48 09:30 09:30 09:24 2.00
1.00 28:53 10:05 10:05 09:38 3.00
1.00 38:26 09:33 09:33 09:36 4.00
0.25 40:34 02:08 08:34 09:33 4.25