4.63mi, 49:41.2, 24 JUL 16

iThink:
Touché Amoré, "Home Away From Here"
Courage My Love, "Bridges"

WX at 3 PM (19) Jul 24 93 (34) 48 (9) 29.41 (0996) Variable 2 RH 21
WX at 4 PM (20) Jul 24 87 (31) 48 (9) 29.41 (0996) Variable 2 RH 25

Odometer 15C: 162.7mi

Z3. Average/max heart rate = 144/160

Recovery run, first outdoor run in a while. I ate dinner earlier today, which was a mistake. I should've gone for a run at that time and then ate later. By the time I got around to it, it was later than I wanted and it felt accordingly unpleasant. I'm feeling the effects of rapidly pumping up mileage after not doing much lately, but I need to get it in because I'm guaranteed to get in at least one or two rest days during the week, involuntarily.

I ran negative splits. Sort of. But that's not the point in a recovery run, which this was. At least I wasn't trapped into an arbitrary speed like I suffer when I'm on the dreadmill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:30 10:30 10:30 10:30 1.00
1.00 21:47 11:17 11:17 10:54 2.00
1.00 32:36 10:49 10:49 10:52 3.00
1.00 43:16 10:40 10:40 10:49 4.00
0.63 49:41 06:25 10:11 10:44 4.63

5.0mi on dreadmill, 46:58, 23 JUL 16

iThink:
Touché Amoré, "Pathfinder"

WX at 6 AM (10) Jul 23 105 (41) 48 (9) 29.53 (1000) WNW 22 RH 14

Odometer 15C: 158.0mi

Z3. Average/max heart rate = 146/157

Yes, I really had as short a song as "Pathfinder" in my head as I ran on the dreadmill for over 45 minutes. Continuously.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 46:58 46:58 09:24 09:24 5.00

6.0+1.0mi on dreadmill, 55:44+9:37, 22 JUL 16

iThink:
New Model Army, "Lurhstaap"

WX at 8 AM (12) Jul 22 116 (47) 50 (10) 29.56 (1001) W 17 RH 11

Odometer 15C: 152.8mi

Z4. Average/max heart rate = 166/178

I skipped yesterday, so I decided to go long. I'm glad I did, but boy, did it suck. I needed to make up for all the days I missed this week, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.00 55:44 55:44 09:17 09:17 6.00
1.00 65:21 09:37 09:37 09:20 7.00

4.0mi on dreadmill, 38:14, 20 JUL 16

iThink:
None.

WX at 5 PM (21) Jul 20 93 (34) 51 (11) 29.56 (1001) NNW 7 RH 24

Odometer 15C: 145.7mi

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

First workout in a few days. I was in a particularly black mood tonight and so decided to hit the dreadmill, but the movie that came to mind that I wanted to watch on the dreadmill was Yurusarezaru mono, a movie I associate with unhealthy levels of wrath, even for me.

I was feeling a lot of wrath. In general. It's not just because today was hot. That actually wasn't a factor. It was just work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 38:14 38:14 09:33 09:33 4.00

3.0mi on dreadmill, 26:31, 16 JUL 16

iThink:
Touché Amoré, "Home Away from Here"

WX at 5 PM (21) Jul 16 96 (36) 42 (6) 29.47 (0998) W 9 RH 15

Odometer 15C: 141.5mi

Z3-Z4. Average/max heart rate = 159/177

I tried running, and started hacking up something fierce about a mile in. I decided to grit it out another mile, and stopped to get a water bottle. Then I got back on it and it got worse. I cut my intended four miles to three and called it quits. At least it's better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 17:53 17:53 08:56 08:56 2.00
1.00 26:31 08:38 08:38 08:50 3.00

5.25mi on dreadmill, 45:09, 14 JUL 16

iThink:
Colin Hay, "Overkill" (acoustic)

WX at 9 AM (13) Jul 14 114 (46) 51 (11) 29.44 (0997) WNW 12 RH 13

Odometer 15C: 138.3mi

Z4. Average/max heart rate = 162/179

First time on the dreadmill as of late, and against all odds, it didn't feel that bad. It could also be that the extremely limited range of motion I had on the elliptical caused no end of soreness in my calves, so I decided to go for something closer to regular running. I'm not running outside where it's 114F, though. Thus the dreadmill, in relative air-conditioned comfort.

As usual, running is the most cost-effective calorie burner per minute there is, more than rowing, more than elliptical. I might get away with more of it here since dreadmills have much softer surfaces than pavement.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.25 45:09 45:09 08:36 08:36 5.25

4.0mi on elliptical, 29:01, 12 JUL 16

iThink:
Porter Robinson ft. Urban Cone, "Lionhearted (Arty Remix)"

WX at 8 AM (12) Jul 12     109 (43)     44 (7)     29.50 (0999)     NNW 14

Odometer 15C: 133.0mi equivalent

Z3.  Average/max heart rate = 131/137

I needed a light recovery waddle from yesterday's hard session, so I got on in today, knowing I was crushed for time.  I also got in 30 GHD situps to offset the 40 I did yesterday.  No real reason, just because.

No Splits.

8.0mi on elliptical, 53:47, 11 JUL 16

iThink: none.

WX at      7 AM (11) Jul 11     109 (43)     44 (7)     29.50 (0999)     NW 18     widespread dust

Odometer 15C: 131.0mi equivalent

Z3.  Average/max heart rate = 145/171

Wow, that was fast.  Way faster than at night.  It could be that I'm not waddling at the end of the day.  That was awesome.

No Splits.

3.41mi on Concept2 Model D, 35:00, 10 JUL 16

iThink: none.

WX at      5 PM (21) Jul 10     89 (32)     48 (9)     29.50 (0999)     NW 9 RH 24

Odometer 15C: 127.0mi equivalent

Z3.  Average/max heart rate = no reading

35 minutes on the elliptical is better than none at all.  Maybe I shouldn've gone running if it was going to be under 90F.

No splits.

8.0mi on elliptical, 76:57, 8 JUL 16

iThink:
Jeffrey Runnings, "F for Emphasis"

WX at      4 PM (20) Jul 08     87 (31)     46 (8)     29.56 (1001)     NW 6 RH 24

Odometer 15C: 125.0mi equivalent.

Z3.  Average/max heart rate = 145/153

It was actually quite nice by the time I finished, although I was sweating up a storm, like I usually do. If I have to wait until really late for it to get pleasant, it's too late. I knew today was going to be oppressive when it was already 95 degrees at 6:00am.  Yay.

The job this week has been bad, really bad.  If I have to choose between workout and sleep it is bad.

No Splits.

8.0mi on elliptical, 81:09, 4 JUL 16

iThink:
Erik Voeks, "Can't Let Go Now"

WX at      4 PM (20) Jul 04     93 (34)     55 (13)     29.41 (0996)     S 7     widespread dust RH 28

Odometer 15C: 120.7mi equivalent

Z3.  Average/max heart rate = 131/155

Widespread dust = no way in hell I'm going outside.  Time for more old man PT on the elliptical, followed by 30 GHD situps.

Time is not really authoritative.

No Splits.