4.62mi, 44:39, 30 MAY 16

iThink:
Touché Amore, "Home Away From Here"

WX at 5 PM (21) May 30 80 (27) 48 (9) 29.80 (1009) NW 8 RH 32

Odometer 15B: 380.4mi

Z3 high. Average/max heart rate = 152/163

Today was strange. I wasn't really up for much other than a recovery run, but found that I was running a bit faster than I expected. The weather was pleasant and I felt okay. So I went a little bit harder than I expected to do, and that's fine.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:02 10:02 10:02 10:02 1.00
1.00 19:46 09:44 09:44 09:53 2.00
1.00 29:08 09:22 09:22 09:43 3.00
1.00 38:49 09:40 09:40 09:42 4.00
0.62 44:39 05:50 09:25 09:40 4.62

3.3mi, 32:49, 29 MAY 16

iThink:
Courage My Love, "Bridges"

WX at 4 PM (20) May 29 78 (26) 44 (7) 29.80 (1009) NNW 8 RH 29

Odometer 15B: 375.8mi

Z3. Average/max heart rate = 145/163

Maybe not a recovery run, but not hard and not long. I also have the munchies, which is probably promising, but not something I need to really have at midnight.

But hey, on the bright side, negative splits! That's big improvement over yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:13 10:13 10:13 10:13 1.00
1.00 20:18 10:05 10:05 10:09 2.00
1.00 30:03 09:45 09:45 10:01 3.00
0.30 32:49 02:46 09:14 09:57 3.30

6.93mi, 68:03, 28 MAY 16

iThink:
A Day to Remember, "All I Want"
Ride, "Like A Daydream"

WX at 4 PM (20) May 28 77 (25) 48 (9) 29.77 (1008) Variable 2 RH 36

Odometer 15B: 372.4mi

Z3. Average/max heart rate = 153/165

I didn't feel great, but I took a day off as I was away from home plate. Today wasn't fast, but the weather was quite pleasant and so it went better. But my only training objective is to burn lard. That's about it. Also, I thought I was going to just hit 6.66mi, but I actually got in 6.93mi, so bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:16 10:16 10:16 10:16 1.00
1.00 19:54 09:37 09:37 09:57 2.00
1.00 29:34 09:40 09:40 09:51 3.00
1.00 39:19 09:45 09:45 09:50 4.00
1.00 48:59 09:40 09:40 09:48 5.00
1.00 58:49 09:51 09:51 09:48 6.00
0.93 08:03 09:14 09:55 09:49 6.93

4.65mi, 44:34.7, 27 MAY 16

iThink:
Iron Maiden, "Aces High"

WX at 11 PM (3) May 26 78 (26) 48 (9) 29.68 (1005) E 7 RH 34

Odometer 15B: 365.5mi

Z3-Z4. Average/max heart rate = 151/172

I didn't feel great, but I had to get one in today. It's been a few days since I last worked out and although I would've gone last night, I needed to get more than four hours of sleep. Unfortunately, I only got 4 and a half, but it was so I could run this morning.

I forgot how much I dislike running under a warm sun in some ways. I like it overcast and cool. Oh well. When the sun's out, you run in the sun. The other reason I was probably running positive splits was that I wasn't hydrated enough and I ended up stopping for water in my last mile...which made a major difference.

I cannot afford to go three days between runs as the rule.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:03 09:35 09:35 09:31 2.00
1.00 28:39 09:37 09:37 09:33 3.00
1.00 38:31 09:52 09:52 09:38 4.00
1.00 44:35 06:04 06:04 08:55 5.00

5.0mi, 48:01, 23 May 16

iThink:
Velvet Crush, "Drive Me Down"

WX at 5 PM (21) May 23 82 (28) 41 (5) 29.62 (1003) WNW 2

Odometer 15B: 361.8mi

Z4. Average/max heart rate = 157/171

Still warm, still slow, but still running. Looking to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 09:30 09:30 1.00
1.00 19:13 09:43 09:43 09:37 2.00
1.00 28:52 09:39 09:39 09:37 3.00
1.00 38:29 09:36 09:36 09:37 4.00
1.00 48:01 09:32 09:32 09:36 5.00

5.07mi on dreadmill, 45:00, 22 MAY 16

iThink:
Courage My Love, "Bridges"

WX at 3 AM (7) May 22 95 (35) 42 (6) 29.77 (1008) NW 8

Odometer 15B: 356.8mi

Z4. Average/max heart rate = 160/178

I slept in today, so dreadmill it is. Didn't want to go outside if the temperature was 95F because even though it's less than usual, it's still under the sun and thus is going to suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.07 45:00 45:00 08:53 08:53 5.07

4.41mi, 42:12, 18 MAY 16

iThink:
Some song the kids like to sing that's in Japanese. That is all.

WX at 3 PM (19) May 18 84 (29) 39 (4) 29.68 (1005) NW 9 RH 20

Odometer 15B: 351.4mi

Z4. Average/max heart rate = 162/175

First run in a while. I suck, but I gotta deal with the heat. Speed is not the issue. Lard burnage is, and I'm working on the front end by significantly changing my diet to much more vegetables than before.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 09:30 09:30 1.00
1.00 18:50 09:20 09:20 09:25 2.00
1.00 28:35 09:45 09:45 09:32 3.00
1.00 38:11 09:36 09:36 09:33 4.00
0.41 42:12 04:01 09:48 09:34 4.41

4.18mi, 38:42, 11 MAY 16, Springfield, Virginia

iThink:
Courage My Love, "Cold Blooded"

WX at 05:58 Vrbl 1 10.00 Overcast BKN006 OVC015 54 52 94% NA NA 30.17 1022.0

Odometer 15B: 347.0mi

Z3 high. Average/max heart rate = 153/173

Not slow but not fast, and the weather was as good as it gets. Almost no wind and cool and overcast. There is no such thing as junk mileage anymore for me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:38 09:13 09:13 09:19 2.00
1.00 28:07 09:30 09:30 09:22 3.00
1.00 37:22 09:14 09:14 09:20 4.00
0.18 38:42 01:21 07:29 09:16 4.18

3.07mi, 29:50, 9 MAY 16, Springfield, Virginia

iThink:
Silverstein, "Defend You"

WX at 06:58 Calm 10.00 Mostly Cloudy BKN080 46 44 92% NA NA 30.07 1018.6

Odometer 15B: 342.8mi

Z3. Average/max heart rate = 149/167

First run in forever and I was beat. I've been trading exercise for sleep the last month because of work stressors and I am really tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:37 09:38 09:38 09:48 2.00
1.00 29:12 09:35 09:35 09:44 3.00
0.07 29:50 00:38 09:07 09:43 3.07

10,000m on Concept2 Model D, 44:08.9, 6 MAY 16, Springfield, Virginia

iThink:
Dillon Fence, "One Bad Habit"

WX at 05:58    NW 6    10.00    Light Drizzle    BKN032    53    49             88%    NA    NA    29.65    1004.4   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 156/172

I had to get something in today.  Ugh.  The fact that I've been spacing workouts three days apart is pretty sad.  I've also been busier than shit and right now I'm trading sleep for exercise because I don't weigh in for another five months and I have to have the sleep to think clearly.

Splits
Distance:    10000
Time:    44:08.9
Avg/500m:    02:12.4
Drag Factor:    119
Per Mile:    00:07:06

2,000+5,000m on Concept2 Model D, ?+21:53.8, 3 MAY 16, Springfield, Virginia

iThink:
The Cure, "A Forest" (live in Paris, 1984)

WX at     05:52    Calm    4.00    Fog/Mist    BKN009 OVC013    63    62            97%    NA    NA    29.79    1008.7       

Odometer 14B: 410.1mi

Z3-Z4 finish.  Average/max heart rate = 149/166

I felt pretty tired but I have to do something, even if I only slept 4 hours last night.

Splits
Distance:    5000
Time:    21:53.8
Avg/500m:    02:11.4
Drag Factor:    119
Per Mile:    00:07:03