5.33mi, 55:16, 30 OCT 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 65.8 (18.8) 59.2 (15.1) 29.97 (1014) Calm RH 79

Odometer 15C: 373.0mi

Z3. Average/max heart rate = 145/166

Time to retire these shoes. The chondromalacia patella I've been feeling is much worse - time to get orthotics for real for my dress shoes.

I was toast today and the times reflected it. Recovery run because I was running on dead legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:18 10:18 10:18 10:18 1.00
1.00 20:37 10:19 10:19 10:18 2.00
1.00 31:25 10:48 10:48 10:28 3.00
1.00 42:02 10:36 10:36 10:30 4.00
1.00 51:59 09:57 09:57 10:24 5.00
0.33 55:16 03:17 09:58 10:22 5.33

Record APFT, 283 points, 27 OCT 16, Arlington, VA

iThink:
Sugarcult, "Dead Living"

WX at 51.1 (10.6)     45.0 (7.2)     30.32 (1026)     SSE 6 RH 79

Odometer 16: 7.0mi

Z4 high.  Average/max heart rate = no reading

I had to work a lot harder to get my 200 points going into the run today.  I guess next time I need to prep longer, but I also need to concentrate on better quality pushups.  I had a grader who I'm sure was enforcing the standard.  I have no one to blame but myself.

This is the first time I took a PT test at Gravelly Point, just north of National Airport.  I had to run about 0.8mi to get to the start, but the location was okay.  Uphill finish was kind of rough, though.

I guess I could do better, but when the difference between three points is 24 seconds, I don't feel that moto.

Splits
Pushups: 66
Situps: 74
2MR: 16:02

3.02mi, 28:10, 25 OCT 16, Springfield, Virginia

iThink:
Death Cab for Cutie feat. Lauren Mayberry, "Brothers On A Hotel Bed"
Sugarcult, "Dead Living"

WX at 6 AM (10) Oct 25 38.7 (3.7) 35.6 (2.0) 30.3 (1026) Calm RH 88

Odometer 16: 3.0mi

Z3 high. Average/max heart rate = 151/172

Weather was about as good as it gets. A rare opportunity, but bounded by a time limit at the back end, so it had to be a short run. But this is a taper week anyway since I take a PT test on Thursday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 18:46 09:07 09:07 09:23 2.00
1.02 28:10 09:24 09:13 09:20 3.02

3.83mi, 40:40, 24 OCT 16, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers On A Hotel Bed"

WX at 6 AM (10) Oct 24 47.8 (8.8) 44.6 (7.0) 29.96 (1014) Calm RH 88

Odometer 15C: 367.4mi

Z3 low. Average/max heart rate = 144/161

Run that start rough and ended somewhat ugly as I had to walk for a good chunk of the return leg. Ugh.

Splits

SGMT AGRGT SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:23 09:24 09:24 09:41 2.00
1.00 30:56 11:33 11:33 10:19 3.00
0.83 40:40 09:45 11:44 10:37 3.83

8.01mi, 78:48, 22 OCT 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Sugarcult, "Dead Living"

WX at 2 PM (18) Oct 22 59.4 (15.2) 32.4 (0.2) 29.74 (1007) WNW 23G33 RH 35

Odometer 15C: 363.6mi

Z4. Average/max heart rate = 155/173

First run in a few days due to stuff going on at work that required me to come in early. I felt okay, but not awesome, but at least got in a long run to work off some of my sins from the last few days.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:02 10:02 10:02 10:02 1.00
1.00 0:20:52 10:49 10:49 10:26 2.00
1.00 0:31:03 10:11 10:11 10:21 3.00
1.00 0:40:48 09:46 09:46 10:12 4.00
1.00 0:50:47 09:59 09:59 10:09 5.00
1.00 1:00:12 09:25 09:25 10:02 6.00
1.00 1:09:24 09:13 09:13 09:55 7.00
1.01 1:18:48 09:24 09:18 09:50 8.01

5.06mi, 46:58, 18 OCT 16, Springfield, Virginia

iThink:
Touché Amoré, "Whale Belly"
Rush, "The Analog Kid"

WX at 6 AM (10) Oct 18 55.4 (13.0) 54.3 (12.4) 29.94 (1013) Calm RH 96

Odometer 15C: 355.6mi

Z4. Average/max heart rate = 150/171

Faster than I thought, but I felt some pain in the achilles tendon and some plantar fascitis coming back as I have shoes that don't fit my orthotics. Ugh.

The temperature, for being what it is, actually feels warmer because of the relative humidity. No matter. I'm going to sweat a lot regardless.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 18:57 09:22 09:22 09:28 2.00
1.00 28:14 09:17 09:17 09:25 3.00
1.00 37:55 09:41 09:41 09:29 4.00
1.00 46:26 08:31 08:31 09:17 5.00
0.06 46:58 00:32 08:57 09:17 5.06

3.02mi, 28:25, 17 OCT 16, Springfield, Virginia

iThink:
MaX, "Aim"
Descendents, "Descendents"

WX at 6 AM (10) Oct 17 53 (12) 51 (11) 30.01 (1016) Calm mist RH 93

Odometer 15C: 350.5mi

Z3-Z4. Average/max heart rate = 149/162

Today didn't feel like a zone 3 run, although it was the first in a few days. Still, I needed to get at it to work things other than pushups and situps, which are coming back slowly and somewhat ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 18:54 09:10 09:10 09:27 2.00
1.02 28:25 09:30 09:19 09:25 3.02

5.05mi, 48:44, 14 OCT 16, Springfield, Virginia

iThink:
New Model Army, "Lust for Power"

WX at 6 AM (10) Oct 14 44.2 (6.8) 41.7 (5.4) 30.33 (1027) NW 2 RH 90

Odometer 15C: 347.5mi

Z3 start to Z4. Average/max heart rate = 146/166

Two weeks warning to do a PT test, so I started pushups and situps yesterday. Better late than never. Today followed two unintended rest days as I got used to an earlier start than I usually do.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 19:49 09:30 09:30 09:55 2.00
1.00 29:24 09:35 09:35 09:48 3.00
1.00 39:28 10:04 10:04 09:52 4.00
1.00 48:17 08:49 08:49 09:39 5.00
0.05 48:44 00:28 09:10 09:39 5.05

3.02mi, 32:31, 11 OCT 16, Springfield, Virginia

iThink:
For Against, "Stranded in Greenland"

WX at 6 AM (10) Oct 11 40.5 (4.7) 38.8 (3.8) 30.43 (1030) NW 1 RH 91

Odometer 15C: 342.4mi

Z3 low. Average/max heart rate = 134/151

Recovery run as I was pretty tired from yesterday's long run. Paces reflected accordingly as my legs were pretty tight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:03 11:03 11:03 11:03 1.00
1.00 21:47 10:44 10:44 10:54 2.00
1.02 32:31 10:44 10:32 10:46 3.02

11.89mi, 2:00:09, 10 OCT 16, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (15) Oct 10 55.6 (13.1) 37.0 (2.8) 30.37 (1028) NW 13 RH 49
WX at 10 AM (14) Oct 10 53.6 (12.0) 36.7 (2.6) 30.35 (1027) N 15 RH 52

Odometer 15C: 339.4mi

Z3. Average/max heart rate = 146/166

I ran into someone I'd served with at Fort Hood some twenty years ago and hadn't seen since less two weddings I'd attended. It was good to see him again, and the time was extended as I took some time to catch up on the run and at his stopping point.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 2:00:09 00:09 00:09 10:06 11.89

6.03mi, 60:03, 8 OCT 16, Springfield, Virginia

iThink:
JFK, "Whiplash"

WX at 1 PM (17) Oct 07 66 (19) 60 (16) 30.22 (1023) NNW 5 RH 81

Odometer 15C: 327.5mi

Z3. Average/max heart rate = 146/166

Slow run, but one I needed to do after the last few days off. Yesterday was a particularly bad day for nutrition as I was pigging out. It was as bad a rest day as I've ever had.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 19:59 09:54 09:54 09:59 2.00
1.00 30:18 10:19 10:19 10:06 3.00
1.00 40:12 09:54 09:54 10:03 4.00
1.00 50:02 09:50 09:50 10:00 5.00
1.00 59:44 09:42 09:42 09:57 6.00
0.03 60:03 00:19 10:47 09:58 6.03

5.06mi, 49:26, 5 OCT 16, Springfield, Virginia

iThink:
Porter Robinson, "Lionhearted"
The Replacements, "Left of the Dial"

WX at 6 AM (10) Oct 05 56.1 (13.4) 53.6 (12.0) 30.29 (1025) NW 3 RH 91

Odometer 15C: 321.4mi

Z3 start, Z4 finish. Average/max heart rate = 146/164

Slow, lugubrious start, but capped with a pretty fast finish beyond the 40 minute mark. Not encouraging that it took that long to settle in, but at least I did. This time I'm starting earlier since the 20 minute difference yesterday in going to work turned my commute from 25 to over 100 minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:02 10:02 10:02 10:02 1.00
1.00 19:55 09:53 09:53 09:58 2.00
1.00 29:42 09:47 09:47 09:54 3.00
1.00 39:52 10:10 10:10 09:58 4.00
1.06 49:26 09:34 09:02 09:46 5.06

5.31mi, 52:43, 4 OCT 16, Springfield, Virginia

iThink:
The Killers, "When You Were Young"
Sugarcult, "Los Angeles"

WX at 7 AM (11) Oct 04 55.8 (13.2) 54.5 (12.5) 30.19 (1022) NW 3 RH 95

Odometer 15C: 316.3mi

Z3. Average/max heart rate = 145/159

Not a hard run, and not a slow one relative to effort. I do need to do a better job of purging myself before I run. The last mile was pretty uncomfortable.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:35 09:43 09:43 09:48 2.00
1.00 29:30 09:54 09:54 09:50 3.00
1.00 39:42 10:13 10:13 09:56 4.00
1.00 49:40 09:58 09:58 09:56 5.00
0.31 52:43 03:02 09:48 09:56 5.31

4.21mi, 42:34, 1 OCT 16, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 4 PM (20) Oct 01 67.1 (19.5) 63.7 (17.6) 30.07 (1018) Variable 6 mist RH 88

Odometer 15C: 311.0mi

Z3 high. Average/max heart rate = no reading

Recovery run to work off some of the booze and food I ate last night. Today almost became a day off but I decided better of it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:28 10:28 10:28 10:28 1.00
1.00 20:23 09:55 09:55 10:11 2.00
1.00 30:39 10:17 10:17 10:13 3.00
1.00 40:37 09:58 09:58 10:09 4.00
0.21 42:34 01:57 09:19 10:07 4.21