iThink:
Sugarcult, "Dead Living"
Drowning Pool, "Bodies"
Jane Wiedlin, "Tangled"
WX at 11 PM (4) Dec 30 25.7 (-3.5) 19.2 (-7.1) 30.12 (1019) Calm RH 76
Odometer 14B: 410.2mi
Z4-Z5. Average/max heart rate = 154/180
I should seriously consider working out at night if tonight is any indicator. This was a medley of cranking away. The first 2,000 was done at ludicrously fast speed (closing on 1:56/500m by the end of that segment) with a split of 8:24/2000m. The rest was at whatever pace I felt I could hold, and instead of yesterday's aerobic workout, I decided to see how far I could go towards lactate threshold without really keeling over. I was pleasantly surprised at the level of intensity I was able to sustain.
Also, personal best at this distance in a long while, so always a good thing too.
Splits
Distance: 10000
Time: 43:38.6
Avg/500m: 02:10.9
Drag Factor: 113
Per Mile: 00:07:01
Friday, December 30, 2016
Thursday, December 29, 2016
15,000m on Concept2 Model D, 69:23.2, 29 DEC 16, Springfield, Virginia
iThink: deadmau5, "Strobe"
WX at 11 AM (16) Dec 29 42.6 (5.9) 40.1 (4.5) 29.74 (1007) Calm RH 90
Odometer 14B: 410.2mi
Z3. Average/max heart rate = 144/151
First full day back with hot water. Rowed my first 15k in a long while, and the goal was not to exceed 150 bpm (which I was good until the last 500m) while trying to make 69:30. Oops.
Splits
Distance: 15000
Time: 69:23.2
Avg/500m: 02:18.8
Drag Factor: 111
Per Mile: 00:07:27
WX at 11 AM (16) Dec 29 42.6 (5.9) 40.1 (4.5) 29.74 (1007) Calm RH 90
Odometer 14B: 410.2mi
Z3. Average/max heart rate = 144/151
First full day back with hot water. Rowed my first 15k in a long while, and the goal was not to exceed 150 bpm (which I was good until the last 500m) while trying to make 69:30. Oops.
Splits
Distance: 15000
Time: 69:23.2
Avg/500m: 02:18.8
Drag Factor: 111
Per Mile: 00:07:27
Saturday, December 24, 2016
5,000m on Concept2 Model D, 22:33.5, 24 DEC 16, Springfield, Virginia
iThink: None.
WX at 9 AM (14) Dec 24 41.0 (5.0) 39.9 (4.4) 30.21 (1023) S 13 light rain; mist RH 95
Odometer 14B: 410.2mi
Z3. Average/max heart rate = no reading
Hot water's out at the house, so the goal was something easy without it becoming a Do Nothing But Eat Day. Fuck, I hate x-moose.
Splits
Distance: 5000
Time: 22:33.5
Avg/500m: 02:15.3
Drag Factor: 110
Per Mile: 00:07:16
WX at 9 AM (14) Dec 24 41.0 (5.0) 39.9 (4.4) 30.21 (1023) S 13 light rain; mist RH 95
Odometer 14B: 410.2mi
Z3. Average/max heart rate = no reading
Hot water's out at the house, so the goal was something easy without it becoming a Do Nothing But Eat Day. Fuck, I hate x-moose.
Splits
Distance: 5000
Time: 22:33.5
Avg/500m: 02:15.3
Drag Factor: 110
Per Mile: 00:07:16
Thursday, December 22, 2016
7.25mi, 73:12, 22 DEC 16, Springfield, Virginia
iThink:
some of Stewart Copeland's work on Dead Like Me
Bear McCreary, "One Year Later"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)
WX at 4 PM (21) Dec 22 55 (13) 23 (-5) 30.06 (1017) NW 18G23
Odometer 16: 91.9mi
Z4. Average/max heart rate = 152/168
Man, today started slow and somewhat poorly. By the last two miles I felt much better, but my legs were tired from the last few days. Just gotta be careful not to overtrain.
Splits
some of Stewart Copeland's work on Dead Like Me
Bear McCreary, "One Year Later"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)
WX at 4 PM (21) Dec 22 55 (13) 23 (-5) 30.06 (1017) NW 18G23
Odometer 16: 91.9mi
Z4. Average/max heart rate = 152/168
Man, today started slow and somewhat poorly. By the last two miles I felt much better, but my legs were tired from the last few days. Just gotta be careful not to overtrain.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:40 09:40 09:40 09:40 1.00
1.00 20:33 10:52 10:52 10:16 2.00
1.00 30:57 10:25 10:25 10:19 3.00
1.00 40:52 09:55 09:55 10:13 4.00
1.00 51:07 10:15 10:15 10:13 5.00
1.00 61:38 10:30 10:30 10:16 6.00
1.00 70:45 09:08 09:08 10:06 7.00
0.25 73:12 02:27 09:46 10:06 7.25
1.00 09:40 09:40 09:40 09:40 1.00
1.00 20:33 10:52 10:52 10:16 2.00
1.00 30:57 10:25 10:25 10:19 3.00
1.00 40:52 09:55 09:55 10:13 4.00
1.00 51:07 10:15 10:15 10:13 5.00
1.00 61:38 10:30 10:30 10:16 6.00
1.00 70:45 09:08 09:08 10:06 7.00
0.25 73:12 02:27 09:46 10:06 7.25
Wednesday, December 21, 2016
5.34mi, 55:51, 21 DEC 16, Springfield, Virginia
iThink:
deadmau5, "There might be coffee"
WX at 4 PM (21) Dec 21 48 (9) 17 (-8) 30.24 (1024) Calm RH 29
Odometer 16: 84.6mi
Z3. Average/max heart rate = 147/160
Recovery run from last few days. I felt like crap because I have a head cold and it is not good. Also, my legs are tired. I forced myself to get out there because otherwise I risk become a piece of crap.
I also realize that every x-moose that goes by, I hate it a little more each year. Many people look forward to the season, but I personally can't fucking wait for it to be over.
Splits
deadmau5, "There might be coffee"
WX at 4 PM (21) Dec 21 48 (9) 17 (-8) 30.24 (1024) Calm RH 29
Odometer 16: 84.6mi
Z3. Average/max heart rate = 147/160
Recovery run from last few days. I felt like crap because I have a head cold and it is not good. Also, my legs are tired. I forced myself to get out there because otherwise I risk become a piece of crap.
I also realize that every x-moose that goes by, I hate it a little more each year. Many people look forward to the season, but I personally can't fucking wait for it to be over.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:40 10:40 10:40 10:40 1.00
1.00 21:07 10:26 10:26 10:33 2.00
1.00 31:45 10:39 10:39 10:35 3.00
1.00 42:18 10:33 10:33 10:35 4.00
1.00 52:10 09:52 09:52 10:26 5.00
0.34 55:51 03:41 10:49 10:27 5.34
1.00 10:40 10:40 10:40 10:40 1.00
1.00 21:07 10:26 10:26 10:33 2.00
1.00 31:45 10:39 10:39 10:35 3.00
1.00 42:18 10:33 10:33 10:35 4.00
1.00 52:10 09:52 09:52 10:26 5.00
0.34 55:51 03:41 10:49 10:27 5.34
Tuesday, December 20, 2016
10,000m on Concept2 Model D, 44:44.8, 20 DEC 16, Springfield, Virginia
iThink:
Morrissey, "Dial-a-Cliché"
WX at Noon (17) Dec 20 34.0 (1.1) 15.1 (-9.4) 30.52 (1033) Calm RH 45
Odometer 14B: 410.2mi
Z3. Average/max heart rate = 150/160
I finally saw Star Wars: Rogue One last night and could not sleep afterwards. Without giving many spoilers to the plot, it triggered a number of things that have vexed me over the last few years, and they would not stop.
This started as an attempt to within aerobic threshold, which lasted up until about the last 4000m. The average was within, but I have to have the discipline to go VERY easy on the erg, which is hard to do.
Splits
Distance: 10000
Time: 44:44.8
Avg/500m: 02:14.2
Drag Factor: 110
Per Mile: 00:07:12
Morrissey, "Dial-a-Cliché"
WX at Noon (17) Dec 20 34.0 (1.1) 15.1 (-9.4) 30.52 (1033) Calm RH 45
Odometer 14B: 410.2mi
Z3. Average/max heart rate = 150/160
I finally saw Star Wars: Rogue One last night and could not sleep afterwards. Without giving many spoilers to the plot, it triggered a number of things that have vexed me over the last few years, and they would not stop.
This started as an attempt to within aerobic threshold, which lasted up until about the last 4000m. The average was within, but I have to have the discipline to go VERY easy on the erg, which is hard to do.
Splits
Distance: 10000
Time: 44:44.8
Avg/500m: 02:14.2
Drag Factor: 110
Per Mile: 00:07:12
Monday, December 19, 2016
10,000m on Concept2 Model D, 44:27.2, 19 DEC 16, Springfield, Virginia
iThink:
Rush, "Middletown Dreams"
WX at 9 AM (14) Dec 19 32.0 (0.0) 17.1 (-8.3) 30.73 (1040) NNE 15 RH 53 WC 21 (-6)
Odometer 14B: 410.2mi
Z3-Z4. Average/max heart rate = 150/164
Nothing hard, but something to follow on the long run from yesterday.
Splits
Distance: 10000
Time: 44:27.2
Avg/500m: 02:13.4
Drag Factor: 106
Per Mile: 00:07:09
Rush, "Middletown Dreams"
WX at 9 AM (14) Dec 19 32.0 (0.0) 17.1 (-8.3) 30.73 (1040) NNE 15 RH 53 WC 21 (-6)
Odometer 14B: 410.2mi
Z3-Z4. Average/max heart rate = 150/164
Nothing hard, but something to follow on the long run from yesterday.
Splits
Distance: 10000
Time: 44:27.2
Avg/500m: 02:13.4
Drag Factor: 106
Per Mile: 00:07:09
Sunday, December 18, 2016
9.23mi, 98:19, 18 DEC 16, Springfield, Virginia
iThink:
The Millions, "Riga (Freedom)"
Bear McCreary, "The Olympic Carrier"
WX at 1 PM (18) Dec 18 64.9 (18.3) 59.0 (15.0) 29.9 (1012) SSW 8 RH 81
Odometer 16: 79.3mi
Z3 high. Average/max heart rate = 152/169
I felt less than motivated to go today, but I needed to after taking almost the entire week off. Goal is to try to continue to do LSD all week long now that I don't have to be up early for work.
My legs were pretty tired by the 7-mile mark, so not very encouraging.
Splits
The Millions, "Riga (Freedom)"
Bear McCreary, "The Olympic Carrier"
WX at 1 PM (18) Dec 18 64.9 (18.3) 59.0 (15.0) 29.9 (1012) SSW 8 RH 81
Odometer 16: 79.3mi
Z3 high. Average/max heart rate = 152/169
I felt less than motivated to go today, but I needed to after taking almost the entire week off. Goal is to try to continue to do LSD all week long now that I don't have to be up early for work.
My legs were pretty tired by the 7-mile mark, so not very encouraging.
Splits
SGMT AGRGT SEGMT PERMI AVGPC DIST
1.00 10:15 10:15 10:15 10:15 1.00
1.00 20:38 10:24 10:24 10:19 2.00
1.00 30:39 10:00 10:00 10:13 3.00
1.00 41:22 10:43 10:43 10:20 4.00
1.00 52:07 10:45 10:45 10:25 5.00
1.00 62:47 10:41 10:41 10:28 6.00
1.00 73:40 10:52 10:52 10:31 7.00
1.00 85:10 11:30 11:30 10:39 8.00
1.00 96:00 10:50 10:50 10:40 9.00
0.23 98:19 02:19 10:05 10:39 9.23
1.00 10:15 10:15 10:15 10:15 1.00
1.00 20:38 10:24 10:24 10:19 2.00
1.00 30:39 10:00 10:00 10:13 3.00
1.00 41:22 10:43 10:43 10:20 4.00
1.00 52:07 10:45 10:45 10:25 5.00
1.00 62:47 10:41 10:41 10:28 6.00
1.00 73:40 10:52 10:52 10:31 7.00
1.00 85:10 11:30 11:30 10:39 8.00
1.00 96:00 10:50 10:50 10:40 9.00
0.23 98:19 02:19 10:05 10:39 9.23
Monday, December 12, 2016
5,000m on Concept2 Model D, 22:12.7, 12 DEC 16, Springfield, Virginia
iThink:
David Bowie, "Heroes"
WX at 6 AM (11) Dec 12 42.1 (5.6) 42.1 (5.6) 29.93 (1013) S 12 light rain RH 100
Odometer 14B: 410.1mi
Z3. Average/max heart rate = 145/152
Neither recovery nor hard, but I was doing this to try to get some of the tightness out of my legs, which seems to have worked, at least in my quads, where I felt it the most.
Splits
Distance: 5000
Time: 22:12.7
Avg/500m: 02:13.3
Drag Factor: 104
Per Mile: 00:07:09
David Bowie, "Heroes"
WX at 6 AM (11) Dec 12 42.1 (5.6) 42.1 (5.6) 29.93 (1013) S 12 light rain RH 100
Odometer 14B: 410.1mi
Z3. Average/max heart rate = 145/152
Neither recovery nor hard, but I was doing this to try to get some of the tightness out of my legs, which seems to have worked, at least in my quads, where I felt it the most.
Splits
Distance: 5000
Time: 22:12.7
Avg/500m: 02:13.3
Drag Factor: 104
Per Mile: 00:07:09
Sunday, December 11, 2016
5.03mi, 52:56, 11 DEC 16, Springfield, Virginia
iThink:
Max, "Aim"
Sugarcult, "Dead Living"
WX at 3 PM (20) Dec 11 39.9 (4.4) 24.1 (-4.4) 30.41 (1029) S 13 RH 52
Odometer 16: 70.1mi
Z3-Z4. Average/max heart rate = 153-166
For pacing, perhaps not the recovery run I hoped to achieve. I still needed to work off the lactic acid from yesterday, so as usual, there is no such thing as junk mileage at this point in my life, especially when today's goal was a paltry 11:00/mi pace.
Splits
Max, "Aim"
Sugarcult, "Dead Living"
WX at 3 PM (20) Dec 11 39.9 (4.4) 24.1 (-4.4) 30.41 (1029) S 13 RH 52
Odometer 16: 70.1mi
Z3-Z4. Average/max heart rate = 153-166
For pacing, perhaps not the recovery run I hoped to achieve. I still needed to work off the lactic acid from yesterday, so as usual, there is no such thing as junk mileage at this point in my life, especially when today's goal was a paltry 11:00/mi pace.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:13 10:26 10:26 10:37 2.00
1.00 31:37 10:24 10:24 10:32 3.00
1.00 42:35 10:58 10:58 10:39 4.00
1.03 52:56 10:21 10:03 10:31 5.03
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:13 10:26 10:26 10:37 2.00
1.00 31:37 10:24 10:24 10:32 3.00
1.00 42:35 10:58 10:58 10:39 4.00
1.03 52:56 10:21 10:03 10:31 5.03
Saturday, December 10, 2016
11.36mi, 1:54:56, 10 DEC 16, Springfield, Virginia
iThink:
Sugarcult, "Dead Living"
Sugarcult, "Los Angeles"
The Connells, "Fun & Games"
Iron Maiden, "The Trooper"
Iron Maiden, "Loneliness of the Long Distance Runner"
WX at Noon (17) Dec 10 37.0 (2.8) 12.9 (-10.6) 30.49 (1032) NW 14 RH 36
WX at 11 AM (16) Dec 10 36.0 (2.2) 14.0 (-10.0) 30.51 (1033) NNW 14 RH 40
Odometer 16: 65.1mi
Z4. Average/max heart rate =
First run in a while. I was starting to cramp in the last mile, an indicator that I am very rusty. It was kind of chilly but I went a little lighter on snivel gear based on what I thought the starting temperature was (32F) in spite of running during the day.
I started a little later than I should've, but I was judging whether to go early and take the colder temperature versus waiting for it to warm up.
Splits
Sugarcult, "Dead Living"
Sugarcult, "Los Angeles"
The Connells, "Fun & Games"
Iron Maiden, "The Trooper"
Iron Maiden, "Loneliness of the Long Distance Runner"
WX at Noon (17) Dec 10 37.0 (2.8) 12.9 (-10.6) 30.49 (1032) NW 14 RH 36
WX at 11 AM (16) Dec 10 36.0 (2.2) 14.0 (-10.0) 30.51 (1033) NNW 14 RH 40
Odometer 16: 65.1mi
Z4. Average/max heart rate =
First run in a while. I was starting to cramp in the last mile, an indicator that I am very rusty. It was kind of chilly but I went a little lighter on snivel gear based on what I thought the starting temperature was (32F) in spite of running during the day.
I started a little later than I should've, but I was judging whether to go early and take the colder temperature versus waiting for it to warm up.
Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:16 10:16 10:16 10:16 1.00
1.00 0:20:39 10:23 10:23 10:19 2.00
1.00 0:29:51 09:12 09:12 09:57 3.00
1.00 0:39:41 09:51 09:51 09:55 4.00
1.00 0:49:54 10:13 10:13 09:59 5.00
1.00 1:00:11 10:17 10:17 10:02 6.00
1.00 1:10:33 10:22 10:22 10:05 7.00
1.00 1:20:36 10:02 10:02 10:04 8.00
1.00 1:30:52 10:16 10:16 10:06 9.00
1.00 1:41:10 10:18 10:18 10:07 10.00
1.00 1:51:27 10:17 10:17 10:08 11.00
0.36 1:54:56 03:29 09:41 10:07 11.36
1.00 0:10:16 10:16 10:16 10:16 1.00
1.00 0:20:39 10:23 10:23 10:19 2.00
1.00 0:29:51 09:12 09:12 09:57 3.00
1.00 0:39:41 09:51 09:51 09:55 4.00
1.00 0:49:54 10:13 10:13 09:59 5.00
1.00 1:00:11 10:17 10:17 10:02 6.00
1.00 1:10:33 10:22 10:22 10:05 7.00
1.00 1:20:36 10:02 10:02 10:04 8.00
1.00 1:30:52 10:16 10:16 10:06 9.00
1.00 1:41:10 10:18 10:18 10:07 10.00
1.00 1:51:27 10:17 10:17 10:08 11.00
0.36 1:54:56 03:29 09:41 10:07 11.36
Thursday, December 08, 2016
4,000+6,000m on Concept2 Model D, 17:48.7+26:31.1, 8 DEC 16, Springfield, Virginia
iThink:
M83, "Midnight City"
WX at 6 AM (11) Dec 08 36.9 (2.7) 34.9 (1.6) 30.05 (1017) Calm RH 92
Odometer 14B: 410.1mi
Z4. Average/max heart rate = 148/162
This didn't start very auspiciously, but it finished great as I stopped briefly, reoriented, and then started to crank in earnest. The end was attempting to crank within not exceeding 160 bpm on the HRM, which I went over by 1 in the finish. It is all about control.
The iThink was a bit off the beaten path. At least it's better than the song I had stuck in my head yesterday morning, which was Morrissey's "Dial-a-Cliché."
Splits
Distance: 4000
Time: 17:48.7
Avg/500m: 02:13.6
Drag Factor: 104
Per Mile: 00:07:10
Distance: 6000
Time: 26:31.1
Avg/500m: 02:12.6
Drag Factor: 104
Per Mile: 00:07:07
M83, "Midnight City"
WX at 6 AM (11) Dec 08 36.9 (2.7) 34.9 (1.6) 30.05 (1017) Calm RH 92
Odometer 14B: 410.1mi
Z4. Average/max heart rate = 148/162
This didn't start very auspiciously, but it finished great as I stopped briefly, reoriented, and then started to crank in earnest. The end was attempting to crank within not exceeding 160 bpm on the HRM, which I went over by 1 in the finish. It is all about control.
The iThink was a bit off the beaten path. At least it's better than the song I had stuck in my head yesterday morning, which was Morrissey's "Dial-a-Cliché."
Splits
Distance: 4000
Time: 17:48.7
Avg/500m: 02:13.6
Drag Factor: 104
Per Mile: 00:07:10
Distance: 6000
Time: 26:31.1
Avg/500m: 02:12.6
Drag Factor: 104
Per Mile: 00:07:07
Tuesday, December 06, 2016
10,000m on Concept2 Model D, 44:34.3, 5 DEC 16, Springfield, Virginia
iThink:
Keene Brothers, "Death of the Party"
WX at 6 AM (11) Dec 06 42.8 (6.0) 29.7 (-1.3) 30.11 (1019) Calm RH 59
Odometer 14B: 410.1mi
Z3-Z4. Average/max heart rate = 148/160
Today started inauspiciously, then turned surprisingly efficient for relative effort. I didn't expect to be turning the pace I did at the end, especially as tired as I felt waking up.
Splits
Distance: 10000
Time: 44:35.9
Avg/500m: 02:13.8
Drag Factor: 103
Per Mile: 00:07:11
Keene Brothers, "Death of the Party"
WX at 6 AM (11) Dec 06 42.8 (6.0) 29.7 (-1.3) 30.11 (1019) Calm RH 59
Odometer 14B: 410.1mi
Z3-Z4. Average/max heart rate = 148/160
Today started inauspiciously, then turned surprisingly efficient for relative effort. I didn't expect to be turning the pace I did at the end, especially as tired as I felt waking up.
Splits
Distance: 10000
Time: 44:35.9
Avg/500m: 02:13.8
Drag Factor: 103
Per Mile: 00:07:11
Monday, December 05, 2016
10,000m on Concept2 Model D, 44:34.3, 5 DEC 16, Springfield, Virginia
iThink:
Sugarcult, "Riot"
Sugarcult, "Los Angeles"
WX at 6 AM (11) Dec 05 41.0 (5.0) 38.8 (3.8) 30 (1015) Calm RH 91
Odometer 14B: 410.1mi
Z3-Z4. Average/max heart rate = 152/168
Had to do something after taking the weekend off. This is a start.
Splits
Distance: 10000
Time: 44:34.3
Avg/500m: 02:13.7
Drag Factor: 103
Per Mile: 00:07:10
Sugarcult, "Riot"
Sugarcult, "Los Angeles"
WX at 6 AM (11) Dec 05 41.0 (5.0) 38.8 (3.8) 30 (1015) Calm RH 91
Odometer 14B: 410.1mi
Z3-Z4. Average/max heart rate = 152/168
Had to do something after taking the weekend off. This is a start.
Splits
Distance: 10000
Time: 44:34.3
Avg/500m: 02:13.7
Drag Factor: 103
Per Mile: 00:07:10
Thursday, December 01, 2016
10,000m on Concept2 Model D, 44:15.6, 1 DEC 16, Springfield, Virginia
iThink:
Sugarcult, "Riot," "Dead Living," and "Los Angeles"
WX at 5 AM (10) Dec 01 52.5 (11.4) 40.3 (4.6) 29.67 (1004) NW 14 light rain
Odometer 14B: 410.1mi
Z4, Z5 finish. Average/max heart rate = 157/182
I forced myself to get down to the erg because I'd been trading exercise for sleep the last few days. Work has been that bad.
I am starting to lard out in a way that I need to directly attack, but right now, changing diet is going to have to shift for a bit until this week is out.
Splits
Distance: 10000
Time: 44:15.6
Avg/500m: 02:12.8
Drag Factor: 103
Per Mile: 00:07:07
Sugarcult, "Riot," "Dead Living," and "Los Angeles"
WX at 5 AM (10) Dec 01 52.5 (11.4) 40.3 (4.6) 29.67 (1004) NW 14 light rain
Odometer 14B: 410.1mi
Z4, Z5 finish. Average/max heart rate = 157/182
I forced myself to get down to the erg because I'd been trading exercise for sleep the last few days. Work has been that bad.
I am starting to lard out in a way that I need to directly attack, but right now, changing diet is going to have to shift for a bit until this week is out.
Splits
Distance: 10000
Time: 44:15.6
Avg/500m: 02:12.8
Drag Factor: 103
Per Mile: 00:07:07
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