6.26mi, 62:49, 31 DEC 17, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at Noon (17) Dec 31 21.0 (-6.1) -0.0 (-17.8) 30.38 (1028) NW 10 RH 39 WC 10 (-12)

Odometer 17B: 357.3mi

Z4. Average/max heart rate = 151/175

Snow and some ice on the ground, but I had to make up for the last few days, and so this required a run of some intensity. Or so I think. Hell of a way to wrap up a year that has not been particularly awesome, but could've been much worse.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.63 18:26 05:56 09:25 10:04 1.83
0.65 25:30 07:05 10:53 10:17 2.48
1.28 38:25 12:55 10:06 10:13 3.76
1.29 51:35 13:09 10:12 10:13 5.05
1.21 62:49 11:14 09:17 10:02 6.26

7.04mi, 77:29, 28 DEC 17, Springfield, Virginia

iThink:
The All-American Rejects, "Move Along"

WX at 8 AM (13) Dec 28 16.0 (-8.9) -0.8 (-18.2) 30.68 (1038) NNW 9 RH 47

Odometer 17B: 351.0mi

Z3. Average/max heart rate = 139/157

Holy fucking shit it was cold as balls!!! It's bad when I can feel frostbite in my fingers because I'm not generating enough heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 15:03 15:03 10:18 10:18 1.46
4.11 62:33 47:30 11:33 11:14 5.57
1.47 77:29 14:56 10:09 11:00 7.04

6.32mi, 66:38, 27 DEC 17, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 10 AM (15) Dec 24 44.1 (6.7) 29.8 (-1.2) 30.22 (1023) N 5 RH 49

Odometer 17B: 344.0mi

Z3 low. Average/max heart rate = 140/160

Slow day of wogging to recover from yesterday and its day of sybaritic eating. Also, I needed to get some relief from having a house full of people, which seriously fucks with my calm, in spite of my best attempts to suppress it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.26 14:01 14:01 11:08 11:08 1.26
0.63 20:16 06:14 09:54 10:43 1.89
0.64 27:39 07:23 11:32 10:56 2.53
1.29 41:15 13:36 10:33 10:48 3.82
1.29 54:53 13:37 10:34 10:44 5.11
1.21 66:38 11:45 09:43 10:33 6.32

7.53mi, 76:02, 26 DEC 17, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out"

WX at 9 AM (14) Dec 26 30.2 (-1.0) 9.3 (-12.6) 30.48 (1032) Calm RH 41

Odometer 17B: 337.7mi

Z3. Average/max heart rate = 148/168

Slow day of wogging to prep for what I believe is going to be a day of heavy eating and also to make up for taking x-moose off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:27 15:27 10:26 10:26 1.48
1.41 30:24 14:58 10:37 10:31 2.89
1.62 47:13 16:48 10:23 10:28 4.51
1.61 62:24 15:11 09:26 10:12 6.12
1.41 76:02 13:38 09:40 10:06 7.53

9.32mi, 93:47, 24 DEC 17, Springfield, Virginia

iThink:
Sugar, "Tilted"

WX at 10 AM (15) Dec 24 44.1 (6.7) 29.8 (-1.2) 30.22 (1023) N 5 RH 57

Odometer 17B: 330.2mi

Z3-Z4. Average/max heart rate = 147/166

The weather was quite pleasant and I was actually overdresesed for the conditions. I wasn't planning on going hard so the pace was about right. A little slower than I'd like but really not as slow as I wanted. Taking yesterday off was prudent.

I was pleased to have a distinctly non-holiday iThink stick in my head this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 14:58 14:58 10:37 10:37 1.41
2.24 37:41 22:43 10:09 10:20 3.65
1.00 47:36 09:54 09:54 10:14 4.65
1.04 57:56 10:20 09:56 10:11 5.69
2.22 80:17 22:21 10:04 10:09 7.91
1.41 93:47 13:30 09:34 10:04 9.32

7.03mi, 85:50, 22 DEC 17, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 9 AM (14) Dec 22 39.0 (3.9) 30.0 (-1.1) 30.23 (1023) S 5 RH 69

Odometer 17B: 321.9mi

Z2-Z3. Average/max heart rate = no reading.

The Running Partner had a blister blow out, so I walked a sizeable chunk of today.

Tomorrow needs to be a rest day.  I can feel the accumulated work this week and I have committed the cardinal sin of massively ramping up mileage well past the 10 percent increase in a week.  But it'll be a check to see if running nothing but LSD can render benefits without the hammering that I normally associate with that kind of distance. The last time I ran 41 miles in a week was probably during college.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:41 14:41 09:59 09:59 1.47
4.11 70:28 55:48 13:35 12:38 5.58
1.45 85:50 15:22 10:36 12:13 7.03

7.03mi, 77:25, 21 DEC 17, Springfield, Virginia

iThink:
The Caulfields, "The Kitchen Debate"

WX at 9 AM (14) Dec 21 32.5 (0.3) 23.9 (-4.5) 30.25 (1024) Calm RH 70

Odometer 17B: 314.8mi

Z3. Average/max heart rate = 139/157

The festival of LSD continues. Surprisingly, my knees don't hurt anywhere near as badly as when I'm going harder. I've also been more diligent about stretching afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 15:28 15:28 10:35 10:35 1.46
4.10 62:00 46:32 11:21 11:09 5.56
1.47 77:25 15:25 10:29 11:01 7.03

6.9mi, 76:17, 20 DEC 17, Springfield, Virginia

iThink:
Rob Hubbard, music to the C64 game Commando (no shit.)
Steve Turner, music to the C64 game Uridium (really.)

WX at 8 AM (13) Dec 20 50.4 (10.2) 27.0 (-2.8) 29.95 (1014) NW 10 RH 39

Odometer 17B: 307.8mi

Z3. Average/max heart rate = no reading. 149/169

It didn't feel fast, but apparently it was for the Running Partner. The times bear out.

I have no idea what sparked those iThinks from the last century.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:29 15:29 10:32 10:32 1.47
4.11 62:25 46:56 11:25 11:11 5.58
1.32 76:17 13:52 10:30 11:03 6.90

4.55mi, 48:59, 19 DEC 17, Springfield, Virginia

iThink:
"Shenandoah" (the traditional American chanty)
New Model Army, "Young, Gifted, Skint"

WX at Noon (17) Dec 19 58.3 (14.6) 40.3 (4.6) 29.95 (1014) S 5 RH 51

Odometer 17B: 300.9mi

Z3. Average/max heart rate = 143/162

Legs are still dead, but they are recovering. I took this slow to burn lard, and running almost entirely in zone 3 probably did the trick. The Younger is starting to sing the first of the two iThinks today, and it always brings me to tears.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:01 13:01 10:51 10:51 1.20
1.25 26:13 13:13 10:34 10:42 2.45
0.89 36:27 10:14 11:30 10:55 3.34
1.21 48:59 12:32 10:21 10:46 4.55

7.0mi, 85:02, 18 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "I Don't Feel Right At All"

WX at 9 AM (14) Dec 18 42.1 (5.6) 37.0 (2.8) 30.14 (1020) S 3 RH 82

Odometer 17B: 296.3mi

Z2-Z3. Average/max heart rate = 135/157.

Recovery run. Period. Slow but necessary.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:59 18:59 12:10 12:10 1.56
4.12 68:53 49:54 12:07 12:08 5.68
1.32 85:02 16:09 12:14 12:09 7.00

9.29mi, 90:54, 17 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Highwire Days"

WX at 1 PM (18) Dec 17 48.9 (9.4) 30.9 (-0.6) 30.23 (1023) S 7 RH 50

Odometer 17B: 289.3mi

Z4. Average/max heart rate = 150/177

First run in a while after last week's positively shitterific workpace. Jesus fucking airborne christ did last week fucking lick my ass raw. I deliberately did not go hard with the expectation that I need to sustain a lot of LSD this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 13:21 13:21 09:28 09:28 1.41
2.23 35:24 22:03 09:53 09:44 3.64
1.02 45:31 10:06 09:54 09:46 4.66
0.99 55:24 09:53 09:59 09:48 5.65
2.23 77:35 22:11 09:57 09:51 7.88
1.41 90:54 13:20 09:27 09:47 9.29

4.09mi, 40:01, 13 DEC 17, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Game Theory, "In A Delorean"

WX at (no reading)

Odometer 17B: 280.8mi

Z4. Average/max heart rate = 151/168.

Today was going to be inauspicious, and then, I encountered a group running the other direction that I was determined to catch. I didn't catch them on the return leg, but certainly it was incentive to move my ass with a level of alacrity that I hadn't planned. I slept in yesterday because I was beat, but I needed to get back in the saddle, so today marked a return to purpose.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:40 12:40 10:28 10:28 1.21
0.83 20:49 08:09 09:49 10:12 2.04
0.84 28:57 08:08 09:41 10:03 2.88
1.21 40:01 11:04 09:09 09:47 4.09

4.1mi, 45:37, 11 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "I Don't Feel Right At All"
deadmau5 and Rob Swire, "Ghosts n Stuff"

WX at 6 AM (11) Dec 11 30.6 (-0.8) 26.8 (-2.9) 30.06 (1017) Calm RH 85

Odometer 17B: 276.7mi

Z3. Average/max heart rate = 143/153

Dead legs, which is to be expected after erging for over an hour last night. At least I got something in, which I think I needed in the long term, although it was probably too soon in the near term.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:44 13:44 11:21 11:21 1.21
0.84 22:56 09:13 10:58 11:11 2.05
0.84 32:43 09:46 11:38 11:19 2.89
1.21 45:37 12:54 10:40 11:07 4.10

13,000m on Concept2 Model D, 62:26.2, 10 DEC 17, Springfield, Virginia

iThink: none.

WX at      9 PM (2) Dec 10     35.1 (1.7)     27.9 (-2.3)     30.06 (1017)     Calm RH 74

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = no reliable reading

I was in a shitty mood and wanted to watch a suitably nihilistic movie, so Logan was it.  It was something to take my attention away from the incessant xmas bullshit everywhere I go.

The Garmin 235 did not read heart rate accurately today.


Splits
Distance:    13000
Time:    62:26.2
Avg/500m:    02:24.1
Drag Factor:    107
Per Mile:    00:07:44

7.04mi, 78:49, 8 DEC 17, Springfield, Virginia

iThink:
disappear fear, "Boxers"

WX at 6 AM (11) Dec 08 37.0 (2.8) 20.7 (-6.3) 30.1 (1019) Calm RH 51

Odometer 17B: 272.6mi

Z3 recovery run. Average/max heart rate = 134/150.

Tired but burning lard. Better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:39 15:39 10:39 10:39 1.47
4.11 63:12 47:34 11:34 11:20 5.58
1.46 78:49 15:37 10:42 11:12 7.04

7.02mi, 76:25, 7 DEC 17, Springfield, Virginia

iThink:
Kirsty MacColl, "Walking Down Madison"
John Williams, "The Battle of Endor"

WX at 6 AM (11) Dec 07 35.4 (1.9) 25.5 (-3.6) 30.09 (1018) Calm RH 66

Odometer 17B: 272.6mi

Z4 ingress/egress, Z3 midpoint. Average/max heart rate = 144/167.

Not much sleep but I needed to get something in, so I met the Running Partner, who is getting less restful sleep and not eating right. So today was a recovery run of sorts for both.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:12 14:12 09:44 09:44 1.46
4.10 62:35 48:23 11:48 11:15 5.56
1.46 76:25 13:50 09:28 10:53 7.02

3.18mi, 34:06, 5 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (11) Dec 05 41 (5) 39 (4) 30.21 (1023) Calm RH 93

Odometer 17B: 265.6mi

Z3 low. Average/max heart rate = no accurate reading.

The HRM on the Garmin 235 did not properly register until right at the end of the run. Thus, I'm going to call it a recovery run as that's the level of intensity I was running. My legs were very tired, so nothing ambitious, just trying to work lactate out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.02 11:29 11:29 11:16 11:16 1.02
0.94 21:22 09:52 10:30 10:54 1.96
1.22 34:06 12:44 10:26 10:43 3.18

7.31mi, 69:20, 3 DEC 17, Springfield, Virginia

iThink:
The Smiths, "Some Girls Are Bigger Than Others" demo from The Queen Is Dead 2017 reissue

WX at Noon (17) Dec 03 55.6 (13.1) 39.2 (4.0) 30.19 (1022) W 3 RH 54

Odometer 17B: 262.4mi

Z4. Average/max heart rate = 156/180

Weather was surprisingly good for being cold this morning but it got nice real fast and I took advantage of it. Still getting the hang of using the new Garmin ForeRunner 235. I do like it, though.

Dead legs at start, pretty bad but not the worst. By the midpoint I was good, but I have to pay close attention to it. The Garmin is saying to rest for 72 hours but I'm not taking that much time off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 13:51 13:51 09:54 09:54 1.40
1.71 31:00 17:08 10:01 09:58 3.11
1.68 46:17 15:18 09:06 09:40 4.79
1.31 58:43 12:26 09:30 09:38 6.10
1.21 69:20 10:37 08:46 09:29 7.31

4.08mi, 39:14, 1 DEC 17, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out"

WX at 6 AM (11) Dec 01 48.0 (8.9) 36.9 (2.7) 30.16 (1021) NNW 6 RH 65

Odometer 17B: 255.1mi

Z3-Z4. Average/max heart rate = 148/170.

Dead legs. The Garmin is say rest for 36hrs. I believe it. I was toast last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:44 11:44 09:47 09:47 1.20
0.83 19:35 07:51 09:27 09:39 2.03
0.84 28:21 08:47 10:27 09:53 2.87
1.20 39:14 10:53 09:04 09:38 4.07

6.87mi, 82:12, 30 NOV 17, Springfield, Virginia

iThink:
Jacob Narverud, "Lunar Lullaby"

WX at 6 AM (11) Nov 30 43.0 (6.1) 29.3 (-1.5) 30.29 (1025) Calm RH 58

Odometer 17B: 251.0mi

Z3. Average/max heart rate = 142/167

Trying to figure out how to use my new Garmin ForeRunner 235. Taking a while as the UI is different.

Tired from not sleeping enough lately.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 13:45 13:45 09:33 09:33 1.44
4.12 61:19 47:34 11:33 11:02 5.56
1.31 82:12 00:53 46:29 17:47 6.87

3.0mi, 29:49, 28 NOV 17, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 6 AM (11) Nov 28 30.7 (-0.7) 28.9 (-1.7) 30.34 (1027) Calm RH 92

Odometer 17B: 244.1mi

Z3. Average/max heart rate = no reading.

Not far as I had a late start and haven't gotten anywhere near as much sleep as I need, so I decided to moderate the run. That was preferable to a Do Nothing But Eat Day, which this risked becoming.  Can't afford it as I'll have one tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 29:49 29:49 09:56 09:56 3.00

6.66mi, 63:00, 26 NOV 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
deadmau5, "There Might Be Coffee"

WX at 3 PM (20) Nov 26 53.8 (12.1) 28.0 (-2.2) WNW 9 RH 36

Odometer 17B: 241.1mi

Z4, Z5 uphill. Average/max heart rate = no reading.

I was hoping to run 7, but as it turns out, this just became my favorite distance since it comes out to exactly 6.66mi. The last two miles were particularly fast as I was fully limbered up and ready to go. I thought I was running 7, so I got a little bit of unwarranted mental boost that I didn't really deserve.  Running 666 made it worth it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:55 11:55 09:56 09:56 1.20
0.64 17:45 05:50 09:07 09:39 1.84
0.63 24:28 06:43 10:40 09:54 2.47
2.97 52:30 28:02 09:26 09:39 5.44
1.22 63:00 10:30 08:36 09:28 6.66

10,000m on Concept2 Model D, 45:49.3, 25 NOV 17, Springfield, Virginia

iThink: None as I was watching The Vietnam War from a computer attached to the TV while erging

WX at 10 AM (15) Nov 25     49.6 (9.8)     31.3 (-0.4)     29.8 (1009)     SW 3 RH 48

Odometer 14B: 411.0mi

Z3 high.  Max heart rate = 153

First erg in a while.  I'm getting to the point where I need to take ALL rings off when I erg as one was digging into the hand in a persistently uncomfortable manner.  Perhaps an allegory.

Not fast, not impressive, but I wanted to give my legs a break even though the weather probably should've warranted a run.

Splits
Distance:    10000
Time:    45:49.3
Avg/500m:    02:17.5
Drag Factor:    108
Per Mile:    00:07:22

6.61mi, 59:06, 24 NOV 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (16) Nov 24 47.1 (8.4) 28.4 (-2.0) 30.08 (1018) S 6 RH 47

Odometer 17B: 234.5mi

Z4. Average/max heart rate = no reading.

Today's run became markedly faster than I would've expected after the midpoint. Best guess is that I started tracking people and it became a race to catch those people. I'm totally not arguing with a run like this the day after Thanksgiving.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:36 11:36 09:40 09:40 1.20
0.64 17:17 05:41 08:53 09:24 1.84
0.63 23:57 06:40 10:35 09:42 2.47
1.46 36:12 12:15 08:23 09:13 3.93
1.47 48:23 12:11 08:17 08:58 5.40
1.21 59:06 10:43 08:51 08:56 6.61

7.21mi, 77:26, 22 NOV 17, Springfield, Virginia

iThink:
The Caulfields, "The Kitchen Debate"
Game Theory, "Erica's Word"

WX at 6 AM (11) Nov 22 48.7 (9.3) 46.8 (8.2) 29.93 (1013) Calm RH 92

Odometer 17B: 227.9mi

Z3 ingress, Z2 run, Z3 return. Average/max heart rate = no reading.

Easy run, as I did not sleep well after waking up at 3:30am. I went to sleep early last night because I was exhausted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:36 14:36 09:40 09:40 1.51
4.19 62:03 47:27 11:20 10:53 5.70
1.51 77:26 15:23 10:11 10:45 7.21

7.17mi, 76:01, 21 NOV 17, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 6 AM (11) Nov 21 28.8 (-1.8) 25.9 (-3.4) 30.14 (1020) Calm RH 88

Odometer 17B: 220.7mi

Z3 ingress, Z3 low midpoint, Z4 return. Average/max heart rate = no reading.

First really chilly day running. Not to the point where I need winter gloves, but all layers of snivel gear mattered today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:40 14:40 09:43 09:43 1.51
4.15 62:07 47:27 11:26 10:58 5.66
1.51 76:01 13:54 09:12 10:36 7.17

6.57mi, 67:27, 19 NOV 17, Springfield, Virginia

iThink: None.

WX at 11 AM (16) Nov 19 52.5 (11.4) 28.9 (-1.7) 29.73 (1006) WNW 24 RH 40

Odometer 17B: 213.5mi

Z4 ingress, Z3 main body. Average/max heart rate = no reading.

Running into high winds kind of sucks. Still, the weather was all kinds of awesome today, and the Running Partner had a good run too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:26 13:26 08:54 08:54 1.51
5.06 67:27 54:01 10:40 10:16 6.57

5.4mi, 50:35, 18 NOV 17, Springfield, Virginia

iThink:
The Breeders, "Divine Hammer"
The Connells, "Fun & Games"
The Wombats, "Give Me A Try"

WX at 10 AM (15) Nov 18 49.5 (9.7) 35.2 (1.8) 29.85 (1010) S 10 RH 57

Odometer 17B: 206.9mi

Z3 high-Z4. Average/max heart rate = no reading.

First run in a few days. I was tired and/or beat and/or struck with a killer case of the fuckits. But I forced myself to get out the door because I knew if I waited until later it wasn't going to happen.

All negative splits today. Not bad. Not awesome, but definitely not bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:30 11:30 09:35 09:35 1.20
3.00 39:40 28:10 09:23 09:27 4.20
1.20 50:35 10:55 09:06 09:22 5.40

7.21mi, 77:21, 14 NOV 17, Springfield, Virginia

iThink:
Nadia Quinn, "I'm Sorry"

WX at 6 AM (11) Nov 14 42.6 (5.9) 35.2 (1.8) 30.35 (1027) NW 6 RH 74

Odometer 17B: 201.5mi

Z3 ingress, Z3 low midpoint, Z4 return. Average/max heart rate = no reading.

Not sure what sparked the iThink. First run for the Running Partner after a bout of tendonitis, so I deliberately ran a slow pace about a pace and a a half behind. The return was unexpectedly fast and I moved out smartly using a degree of power and energy I certainly did not expect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:45 14:45 09:46 09:46 1.51
4.19 63:48 49:03 11:43 11:12 5.70
1.51 77:21 13:33 08:58 10:44 7.21

4.02mi, 44:26, 13 NOV 17, Springfield, Virginia

iThink:
Paul Westerberg, "Angels Walk"
Paul Westerberg, "First Glimmer"

WX at 6 AM (11) Nov 13 39.9 (4.4) 38.1 (3.4) 30.31 (1026) Calm RH 93

Odometer 17B: 194.3mi

Z3. Average/max heart rate = no reading.

The plan was for a slow recovery run, and today was exactly that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:39 13:39 11:23 11:23 1.20
0.85 22:35 08:56 10:31 11:01 2.05
0.85 32:09 09:34 11:15 11:05 2.90
1.12 44:26 12:17 10:58 11:03 4.02

9.0mi, 93:58, 12 NOV 17, Springfield, Virginia

iThink:
The Wombats, "Give Me A Try"

WX at 10 AM (15) Nov 12 38.7 (3.7) 29.7 (-1.3) 30.49 (1032) Calm RH 70

Odometer 17B: 190.3mi

Z4. Average/max heart rate = no reading.

First legitimately long run in a very long while.

I wasn't trying to go very hard, but I did want to go distance just to burn lard. I felt better than I expected, but I did notice some pain running uphill.

Not sure how much credence to give the readings as I didn't think the last mile was quite so slow. I find that unlikely unless I forgot to stop my watch, which is possible. Pacing was pretty steady through the midpoint on.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 15:11 15:11 10:37 10:37 1.43
0.87 23:58 08:47 10:06 10:25 2.30
1.36 38:17 14:19 10:32 10:28 3.66
1.07 48:22 10:05 09:25 10:14 4.73
2.40 72:00 23:38 09:51 10:06 7.13
0.86 80:25 08:25 09:47 10:04 7.99
1.01 93:58 13:33 13:25 10:26 9.00

5.4mi, 51:05, 11 NOV 17, Springfield, Virginia

iThink:
Paul Westerberg, "World Class Fad"
Paul Westerberg, "Angels Walk"

WX at 10 AM (15) Nov 11 32.0 (0.0) 8.6 (-13.0) 30.65 (1037) Calm RH 36

Odometer 17B: 181.3mi

Z4. Average/max heart rate = no reading.

For Veteran's Day, I'd thought about going for a long run but thought better of it since it would fucking break me off.

Weak start, improved markedly and decent finish. But in spite of getting more rest than usual, I am just not that motivated right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:46 11:46 09:48 09:48 1.20
3.00 40:17 28:31 09:30 09:35 4.20
1.20 51:05 10:48 09:00 09:28 5.40

4.61mi, 47:41, 9 NOV 17, Springfield, Virginia

iThink:
Adele, "Hello" (seriously.)

WX at 6 AM (11) Nov 09 44 (7) 41 (5) 30.2 (1022) NNW 3 light rain RH 89

Odometer 17B: 175.9mi

Z4. Average/max heart rate = no reading.

I don't know if my lack of speed or energy is from just being tired or being old. Or generally not giving a shit. Or all of the above.

Splits

1.20 13:02 13:02 10:52 10:52 1.20
1.11 24:04 11:02 09:56 10:25 2.31
1.10 35:44 11:40 10:36 10:29 3.41
1.20 47:41 11:57 09:57 10:21 4.61

5.0mi, 50:14, 6 NOV 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Slothrust, "7:30 AM"
Game Theory, "No Love"

WX at 6 AM (11) Nov 06 61.5 (16.4) 58.3 (14.6) 29.97 (1014) SSW 3 RH 89

Odometer 17B: 171.3mi

Z4. Average/max heart rate = no reading.

Slow and unproductive is how I felt today. My legs might have been tired after doing something different yesterday, but I still needed to get at it especially with the extra hour back in circadian rhythm with Standard Time.

The three iThink have a lot to do with current events at home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
1.30 25:41 13:11 10:08 10:16 2.50
1.29 38:45 13:04 10:08 10:13 3.79
1.21 50:14 11:29 09:29 10:03 5.00

10,000m on Concept2 Model D, 44:48.8, 5 NOV 17, Springfield, Virginia

iThink: Nothing.

WX at 4 PM (21) Nov 05     58.6 (14.8)     57.2 (14.0)     30.1 (1019)     Calm  RH 94

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 157/171

Watching The Vietnam War while I was erging.  Probably the only time I can carve out enough time to watch anything of any consequential length is on the erg.  I should erg more, if only to take load off my knees that I'm putting on by running.

This was better than I expected, but I have to legitimately work to hold 2:15/500m, which is kind of sad given what I'd been used to doing in the past.

Splits
Distance:    10000
Time:    44:48.8
Avg/500m:    02:14.4
Drag Factor:    105
Per Mile:    00:07:13

3.52mi, 41:51, 3 NOV 17, Springfield, Virginia

iThink:
Sugar, "Tilted"

WX at 6 AM (10) Nov 03 50.7 (10.4) 49.6 (9.8) 30.09 (1018) Calm RH 96

Odometer 17B: 166.3mi

Z2-Z3. Average/max heart rate = no reading.

I regretted getting out there but not so much that I quit before finsihing something. Abbreviated run as I am completely out of gas today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:26 14:26 12:02 12:02 1.20
1.10 27:23 12:57 11:46 11:54 2.30
1.22 41:51 14:28 11:51 11:53 3.52

5.0mi, 48:10, 2 NOV 17, Springfield, Virginia

iThink:
Hüsker Dü, "Real World"
Choir! Choir! Choir!, "There Is A Light That Never Goes Out"

WX at 6 AM (10) Nov 02 49.6 (9.8) 48.2 (9.0) 30.22 (1023) Calm RH 94

Odometer 17B: 162.8mi

Z4. Average/max heart rate = no reading.

I slept through every alarm I had yesterday. That was as marked an indicator as any.

Today wasn't great but not poor. I did not settle until the last two miles and the first mile was particularly rough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:50 11:50 09:52 09:52 1.20
1.30 24:25 12:35 09:41 09:46 2.50
1.29 37:16 12:51 09:58 09:50 3.79
1.21 48:10 10:54 09:00 09:38 5.00

5.0mi, 47:48, 31 OCT 17, Springfield, Virginia

iThink:
Jacob Narverud, "Lunar Lullaby"

WX at 6 AM (10) Oct 31 37.6 (3.1) 36.0 (2.2) 30.04 (1017) Calm RH 93

Odometer 17B: 157.8mi

Z3 high. Average/max heart rate = no reading.

Not exceedingly hard, but not easy. The times this morning were particularly unimpressive given how I felt.

Today was a day to think about my professional future as I have become increasingly disenchanted with my current work - to the point where I would consider retirement. That is the tipping point that most officers approach, but my disenchantment is becoming particularly pointed at a time where I have much less agency over my life than I thought.

Splits

SGMT AGGRG SEGMT PERMI AVGPC
1.20 12:28 12:28 10:23 10:23
1.30 25:28 13:00 10:00 10:11
1.29 38:29 13:01 10:05 10:09
1.21 49:49 11:20 09:22 09:58

5.0mi, 47:48, 30 OCT 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Highwire Days"
Daft Punk, "End of Line"

WX at 6 AM (10) Oct 30 48 (9) 37 (3) 29.5 (998) WNW 17 RH 66

Odometer 17B: 152.8mi

Z4. Average/max heart rate = no reading.

First legitimate hard run in a while as the Running Partner is on a rest week for tendinitis.

I didn't feel very great starting out, as evidenced by the first mile split. Some of that might be attributed to my general malaise at work lately given that I have two more years left in my job. Another reason might be just accumulated stress. Nonetheless, by the last lap I was feeling much better, so I guess that's a better sign.

Nonetheless, my general lack of motivation is giving way to the realization that I'm starting to lard out, so it's time to get at it again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:00 12:00 10:00 10:00 1.20
1.30 24:06 12:06 09:18 09:38 2.50
1.29 36:52 12:46 09:54 09:44 3.79
1.21 47:48 10:56 09:02 09:34 5.00

7.21mi, 81:41, 26 OCT 17, Springfield, Virginia

iThink:
The Wombats, "Give Me A Try"

WX at 6 AM (10) Oct 26 50 (10) 37 (3) 29.83 (1010) NW 10 light rain RH 61

Odometer 17B: 147.8mi

Z2-Z3. Average/max heart rate = no reading.

Light wogging, even on the return leg. My legs are tired but I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:02 16:02 10:37 10:37 1.51
4.19 65:39 49:37 11:50 11:31 5.70
1.51 81:41 16:02 10:37 11:19 7.21

7.21mi, 75:16, 25 OCT 17, Springfield, Virginia

iThink:
Game Theory, "No Love"

WX at 6 AM (10) Oct 25 51.6 (10.9) 44.6 (7.0) 29.82 (1009) Calm RH 76

Odometer 17B: 140.6mi

Z3. Average/max heart rate = no reading.

Better than yesterday, but I got more sleep and was mentally in a better place than I was yesterday. Progress.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:23 14:23 09:32 09:32 1.51
4.19 61:00 46:37 11:08 10:42 5.70
1.51 75:16 14:16 09:27 10:27 7.21

7.24mi, 81:07, 24 OCT 17, Springfield, Virginia

iThink:
Game Theory, "No Love"

WX at 6 AM (10) Oct 24 60 (16) 59 (15) 29.75 (1007) Variable 3 RH 93

Odometer 17B: 133.4mi

Z2-Z3. Average/max heart rate = no reading.

I am mentally spent (and completely burnt the fuck out at work) but needed to get at it since I agreed to meet the Running Partner this AM. Otherwise I would've slept in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:45 16:45 11:06 11:06 1.51
4.22 65:24 48:39 11:32 11:25 5.73
1.51 81:07 15:43 10:25 11:12 7.24

5.0mi, 48:03, 21 OCT 17, Springfield, Virginia

iThink:
The Wombats, "Give Me A Try"

WX at 9 AM (13) Oct 21 50.7 (10.4) 49.1 (9.5) 30.35 (1027) Calm RH 94

Odometer 17B: 126.1mi

Z3. Average/max heart rate = no reading.

Not slow but not fast. I had to get out because I was starting to feel like a fat piece of shit and that is my usual signal to get back at it.

I was physically wrecked almost all week after my PT test.  I have never felt so destroyed, ever.

The Wombats song I attribute to a recruiting short film on YouTube for the St Andrews University Women's Shinty club (that I found after reading some story on the BBC News site about rural Scotland). As in the St Andrews University in Scotland. The utterly weird things I find on the Internet never cease to boggle the mind. Also, I had attended a briefing that St Andrews gave when I was in 10th grade and I seriously thought about it for a short while. I gave it up when I realized I couldn't be in a precomissioning program for the US military in a non-US university and it never occurred to me to go to OCS instead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:31 11:31 09:36 09:36 1.20
1.30 24:17 12:46 09:49 09:43 2.50
1.29 37:10 12:53 09:59 09:48 3.79
1.21 48:03 10:53 09:00 09:37 5.00

Record APFT, 287 points, 17 OCT 17, Arlington, VA

iThink:
Journey, "Only the Young"

WX at      6 AM (10) Oct 17     48.0 (8.9)     36.0 (2.2)     30.33 (1027)     N 7 RH 60

Odometer 17B: 121.1mi

Z5.  Average/max heart rate = no reading

First two events went quick and remarkably easy.  In no small part because of weather, the run went quicker than I expected.  I've shrunk another half inch from last time and that possibly affected my weigh-in, but I get taped every time anyway.  Prep was better than the last time, and it paid off.

I never remember how many situps I have to do to max, so I gave myself a lot of padding.  I don't think that affected my run, but it doesn't matter since I met my basic standard anyway.  200 points going into the run, without fail.




Pig out time.

Splits
Pushups: 70
Situps: 80
2MR: 15:36

5.0mi, 49:43, 15 OCT 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 11 AM (15) Oct 15 68.0 (20.0) 64.0 (17.8) 30.07 (1018) S 6 RH 87

Odometer 17B: 118.1mi

Z3. Average/max heart rate = no reading.

Slow easy run for a day where I had largely taken the last few days off from running (or for that matter, much of anything) and I forced myself to get an easy run so I didn't completely lard out.

On the bright side, nothing but negative splits. Of course, I didn't feel that great starting out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:40 12:40 10:33 10:33 1.20
1.30 25:38 12:58 09:58 10:15 2.50
1.29 38:20 12:42 09:51 10:07 3.79
1.21 49:43 11:23 09:24 09:57 5.00

7.27mi, 80:36, 11 OCT 17, Springfield, Virginia

iThink:
Israel Kamakawiwoʻole, "Somewhere Over the Rainbow"

WX at 6 AM (10) Oct 11 73 (23) 71 (22) 30.04 (1017) Calm RH 94

Odometer 17B: 113.1mi

Z2-Z3 low. Average/max heart rate = no reading.

Easy run. I have no earthly idea why today's iThink stuck, but it would not dislodge. This was made easier because I am trying to teach the Running Partner to run recovery runs properly, which is not too hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:42 15:42 10:24 10:24 1.51
4.25 65:06 49:24 11:37 11:18 5.76
1.51 80:36 15:30 10:16 11:05 7.27

9.38mi, 100:45, 9 OCT 17, Springfield, Virginia

iThink:
James Horner, "Combat Drop"
James Horner, "Stealing the Enterprise"

WX at 10 AM (14) Oct 09 75 (24) 73 (23) 29.88 (1011) S 9 light rain RH 94

Odometer 17: 399.2mi

Z3. Average/max heart rate = no reading.

This was a time trial for the Running Partner, who went hard yesterday and is now paying for it. Today's rough run (albeit not for me) was a function of not hydrating enough before the start.

Finally, time to retire these shoes.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.51 15:05 15:05 09:59 09:59 1.51
6.36 85:37 10:32 11:05 10:52 7.87
1.51 100:45 15:08 10:01 10:44 9.38

10,000m on Concept2 Model D, 46:13.3, 8 OCT 17, Springfield, Virginia

iThink: none.

WX at 3 PM (19) Oct 08     80.6 (27.0)     72.7 (22.6)     29.95 (1014)     SSE 8 RH 76

Odometer 14B: 411.0mi

Z3 high.  Average heart rate = 152

I didn't feel very motivated to do much, but I needed to get something in, so I decided to go 10km on the erg.  I've gotten slower, which is sort of to be expected as I concentrate less on strength.  Working out is not the therapy for me that it is for others.  I could care, but I don't give a shit.  I do what I have to do.

Splits
Distance:    10000
Time:    46:13.3
Avg/500m:    02:18.7
Drag Factor:    109
Per Mile:    00:07:26

7.21mi, 78:12, 6 OCT 17, Springfield, Virginia

iThink:
Johnny Marr, "Getting Away With It (Live)"
Electronic, "Tighten Up"

WX at 6 AM (10) Oct 06 59.9 (15.5) 58.8 (14.9) 30.12 (1019) Calm RH 96

Odometer 17B: 105.9mi

Z4 ingress, Z3 remainder. Average/max heart rate = no reading.

Recovery run for the Running Partner was not disciplined and run too fast. I took a leisurely return leg as my ingress was kind of quick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:59 13:59 09:16 09:16 1.51
4.19 62:44 48:45 11:38 11:01 5.70
1.51 78:12 15:28 10:15 10:51 7.21

7.21mi, 73:39, 5 OCT 17, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Oct 05 50.4 (10.2) 49.3 (9.6) 30.21 (1023) Calm RH 96

Odometer 17: 389.8mi

Z3. Average/max heart rate = no reading.

After taking the last few days off, today went better, but I was running too much last week. I also continue to chump sleep and need to figure out how to go to sleep earlier when everyone else is up until midnight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:08 14:08 09:22 09:22 1.51
4.19 59:26 45:18 10:49 10:26 5.70
1.51 73:39 14:13 09:25 10:13 7.21

7.02mi, 82:18, 2 OCT 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Can't Stand It"
The Lemonheads, "Tenderfoot"

WX at 6 AM (10) Oct 02 44.1 (6.7) 42.8 (6.0) 30.36 (1028) Calm RH 95

Odometer 17B: 98.7mi

Z3 low. Average/max heart rate = no reading.

Recovery run on beat legs. Taking tomorrow off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 16:31 16:31 11:48 11:48 1.40
4.22 66:04 49:33 11:45 11:45 5.62
1.40 82:18 16:14 11:36 11:44 7.02

9.31mi, 97:56, 1 OCT 17, Springfield, Virginia

iThink:
The Descendents, "Coolidge"
Sugarcult, "Dead Living"

WX at 10 AM (14) Oct 01 59.0 (15.0) 44.6 (7.0) 30.41 (1029) Calm RH 59
WX at 9 AM (13) Oct 01 55.2 (12.9) 42.8 (6.0) 30.4 (1029) Calm RH 63

Odometer 17: 382.6mi

Z3. Average/max heart rate = no reading.

Long slow run, and I am seriously beat up from yesterday's run. I was tired yesterday, and I could feel it today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 14:30 14:30 09:32 09:32 1.52
1.89 34:28 19:58 10:34 10:06 3.41
1.31 48:21 13:53 10:36 10:15 4.72
3.19 82:35 34:14 10:44 10:26 7.91
1.40 97:56 15:21 10:58 10:31 9.31

7.71mi, 74:20, 30 SEP 17, Springfield, Virginia

iThink:
The Cure, "A Forest" from Concert
Ricky Mears, "Threads"

WX at 4 PM (20) Sep 30 66.4 (19.1) 41.9 (5.5) 30.25 (1024) NNW 9 RH 40

Odometer 17B: 91.7mi

Z4. Average/max heart rate = no reading.

Last few days have been days off that I probably shouldn't have taken, but I was tired. I am still tired, but I had to get something in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 13:32 13:32 09:32 09:32 1.42
2.25 35:39 22:07 09:50 09:43 3.67
2.06 56:10 20:31 09:58 09:48 5.73
0.55 61:16 05:06 09:16 09:45 6.28
1.43 74:20 13:04 09:08 09:38 7.71

7.21mi, 83:59, 27 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 27 72.0 (22.2) 66.6 (19.2) 29.88 (1011) NNW 5 RH 83

Odometer 17: 373.3mi

Z4 ingress and return, Z3 midleg. Average/max heart rate = no reading.

Forced recovery run for me and for the Running Partner, who is not familiar with pacing on recovery runs. The challenge for inexperienced runners is that they want to push all the time. The hardest thing to do, then, is to take recovery days properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:52 15:52 10:30 10:30 1.51
4.19 68:05 52:13 12:28 11:57 5.70
1.51 83:59 15:54 10:32 11:39 7.21

7.21mi, 72:57, 26 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 26 62.6 (17.0) 61.3 (16.3) 29.98 (1015) Calm RH 95

Odometer 17: 366.1mi

Z4 ingress and return, Z3 midleg. Average/max heart rate = no reading.

Fast start, fast finish, and a surprising fast run for the Running Partner. I'm sure I'll pay for this later this week, because the outbound and return was surprising for the distance I went yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:28 13:28 08:55 08:55 1.51
4.19 59:23 45:55 10:58 10:25 5.70
1.51 72:57 13:34 08:59 10:07 7.21

8.38mi, 90:02, 25 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 25 63.7 (17.6) 62.8 (17.1) 30.02 (1016) Calm RH 96

Odometer 17B: 84.0mi

Z4 ingress and return, Z3 low midleg. Average/max heart rate = no reading.

Took the Running Partner for a longer-than usual, but much more hilly run. Ingress and egress were fast, but that's what happens when you take two full days off. The easy leg during the middle was pretty important, though, coming back from overtraining.

Still not getting enough sleep, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 13:13 13:13 09:35 09:35 1.38
5.62 77:20 04:07 11:25 11:03 7.00
1.38 90:02 12:42 09:12 10:45 8.38

5.0mi, 49:08, 22 SEP 17, Springfield, Virginia

iThink:
Kyle Richards, "Jester" from the video game Terminal Velocity
Better than Ezra, "In The Blood"

WX at 9 AM (13) Sep 22 71.6 (22.0) 64.4 (18.0) 30.08 (1018) NW 3 RH 78

Odometer 17: 358.9mi

Z3 start, Z4 finish. Average/max heart rate = no reading.

I think I may be overtrained! I spent the last two days doing absolutely nothing and having no energy. The presence of two psychotic dogs and not enough rest might be a factor too, but still. The last mile represents some redemption for this run, which did not start promising.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:21 12:21 10:17 10:17 1.20
1.30 25:09 12:48 09:51 10:04 2.50
1.29 38:01 12:52 09:58 10:02 3.79
1.21 49:08 11:07 09:11 09:50 5.00

7.25mi, 78:55, 20 SEP 17, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Sep 20 72.0 (22.2) 64.0 (17.8) 29.92 (1013) NW 12 RH 73

Odometer 17B: 75.7mi

Z3. Average/max heart rate = no reading.

Super tired today. Better than nothing, and glad I got the usual run in, but man, I am low on sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:53 15:53 10:31 10:31 1.51
4.23 63:01 47:08 11:09 10:59 5.74
1.51 78:55 15:54 10:32 10:54 7.25

7.24mi, 76:13, 19 SEP 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Sep 19 67.5 (19.7) 64.2 (17.9) 29.98 (1015) NNW 6 RH 89

Odometer 17: 353.9mi

Z3. Average/max heart rate = no reading.

I was tired, having gotten less than four hours of sleep two days back and about four hours last night. I need to sleep more, badly. Slow ingress, slow return. I am encouraged for my running partner, who gets faster while I remain about the same, meaning that this actually works for me as well as run more continuous effort. But I am beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:56 14:56 09:53 09:53 1.51
4.22 61:08 46:12 10:57 10:40 5.73
1.51 76:13 15:05 09:59 10:32 7.24

7.92mi, 82:34, 17 SEP 17, Springfield, Virginia

iThink:
Bill Conti, "Yeager's Triumph"
Iron Maiden, "Aces High"

WX at 11 AM (15) Sep 17 78 (26) 68 (20) 30.14 (1020) Calm RH 71

Odometer 17B: 68.5mi

Z4. Average/max heart rate = no reading.

This run was a festival of grit. It started out okay, and went downhill very, very fast. The return legs involved some walking as I was absolutely beat in ways that I was frankly surprised. Worst run I've had in a long, long while. But better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 13:57 13:57 09:45 09:45 1.43
2.53 39:05 25:08 09:56 09:52 3.96
2.53 66:13 27:08 10:43 10:12 6.49
1.43 82:34 16:21 11:26 10:26 7.92

7.27mi, 73:49, 14 SEP 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Super OK"

WX at 6 AM (10) Sep 14 66 (19) 64 (18) 29.87 (1011) Calm mist RH93

Odometer 17B: 60.6mi

Z3-Z4. Average/max heart rate = no reading.

I have been getting noticeably faster, which is great - so has my running partner this week. This is a pretty good sign compared to the doldrums of the summer where I was dragging ass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:59 13:59 09:16 09:16 1.51
4.25 60:04 46:05 10:51 10:26 5.76
1.51 73:49 13:45 09:06 10:09 7.27

7.24mi, 74:14, 12 SEP 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Can't Stand It"
Zolof the Rock and Roll Destroyer, "Super OK"

WX at 6 AM (10) Sep 12 59.0 (15.0) 56.5 (13.6) 30.08 (1018) Calm RH 91

Odometer 17B: 53.3mi

Z3-Z4. Average/max heart rate = no reading.

Much faster than usual as my running partner was running some 12 seconds per km faster than usual pace. That's impressive by any standard although part of that speed was also running with a light in conditions of darkness.  Nonetheless, a good run for me and a GREAT run for the partner.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:36 14:36 09:40 09:40 1.51
4.22 59:49 45:13 10:43 10:26 5.73
1.51 74:14 14:25 09:33 10:15 7.24

9.12mi, 85:26, 10 SEP 17, Springfield, Virginia

iThink:
Hüsker Dü, "In A Free Land"
Iron Maiden, "Loneliness of the Long Distance Runner"
The Blues Brothers, "I Can't Turn You Loose"

WX at 11 AM (15) Sep 10 66.0 (18.9) 51.4 (10.8) 30.4 (1029) N 6 RH 59

Odometer 17B: 46.0mi

Z4. Average/max heart rate = no reading.

Wasn't sure how I was going to feel but the weather was awesome and not to pass up. I was able to get in something that steadily sped up, less one part, so that was pretty good, better than I expected.

The Blues Brothers cut is from the mall car chase scene.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 13:21 13:21 09:20 09:20 1.43
1.99 32:26 19:05 09:35 09:29 3.42
1.14 43:10 10:44 09:25 09:28 4.56
1.14 53:46 10:36 09:18 09:26 5.70
1.99 72:29 18:43 09:24 09:26 7.69
3.42 85:26 31:40 09:16 09:22 9.12

5.93mi, 61:21, 7 SEP 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Sep 07 59 (15) 57 (14) 29.94 (1013) W 3 RH 93

Odometer 17B: 36.9mi

Z4 ingress/egress, Z2-Z3 midpoint. Average/max heart rate = no reading.

Great weather so a fast run, but easy midpoint leg as my running partner was tired. The only weather better than this is if it were drier.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:38 13:38 09:02 09:02 1.51
2.91 47:39 34:01 11:40 10:46 4.42
1.51 61:21 13:42 09:04 10:20 5.93

7.21mi, 77:33, 6 SEP 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Can't Stand It"

WX at 6 AM (10) Sep 06 66 (19) 62 (17) 29.83 (1010) NNW 8 mist RH 88

Odometer 17: 346.6mi

Z3 ingress and midpoint, Z4 return. Average/max heart rate = no reading.

Running partner is starting to get faster, but I was being more judicious due to running on old shoes. Still, today was a good run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:14 15:14 10:05 10:05 1.51
4.19 63:12 47:58 11:26 11:05 5.70
1.51 77:33 14:21 09:30 10:45 7.21

9.41mi, 1:40:57, 4 SEP 17, Springfield, Virginia

iThink:
Sabrina, "Boys" (I blame watching the infamous Michelle Jenneke hurdling video, which I will always associate with ANZAC Day. In Afghanistan.)
The Lemonheads, "Tenderfoot"

WX at 8 AM (12) Sep 04 56.8 (13.8) 56.1 (13.4) 30.05 (1017) Calm RH 98

Odometer 17B: 31.0mi

Z3. Average/max heart rate = no reading.

Not sure how I felt today, as my right ankle was starting to feel a little twitch, but this run wasn't very fast so it went reasonably well. Ingress and egress were faster than they felt.

Splits

SGMT  AGGRG SEGMT PERMI AVGPC DIST
1.53  14:05 14:05 09:12 09:12 1.53
1.88  35:42 21:37 11:30 10:28 3.41
1.29  50:47 15:05 11:42 10:48 4.70
1.30  65:24 14:37 11:15 10:54 6.00
1.87  87:05 21:41 11:36 11:04 7.87
1.54 100:57 13:52 09:00 10:44 9.41

10,000m on Concept2 Model D, 46:40, 3 SEP 17, Springfield, Virginia

iThink: None

WX at 9 PM (1) Sep 03     63.0 (17.2)     61.0 (16.1)     29.99 (1015)     Calm RH 93

Odometer 14: 411.0mi

Z3-Z4.  Average/max heart rate = 143/158

I am slow.  Just plain slow.  The fact that I have to work hard to crank this pace and not just slum along just to go 9:00/2km is sad, sad, sad.

Better than nothing, but I don't know how much of this can be chalked up to aging and how much can be chalked up to being a slug.

Also, I was watching yet another episode of Dead Like Me while I was on the erg, so I wasn't really cranking on the level of intensity I might normally pull.


Splits
Distance:    10000
Time:    46:40.0
Avg/500m:    02:20.0
Drag Factor:    108
Per Mile:    00:07:31

7.21mi, 79:10, 31 AUG 17, Springfield, Virginia

iThink:
Vitamin String Quartet, "Motion Picture Soundtrack"

WX at 6 AM (10) Aug 31 62 (17) 60 (16) 30 (1015) Calm RH 93

Odometer 17: 339.4mi

Z3. Average/max heart rate = no reading.

My running partner is getting faster and my legs were tired, so it all balanced out. Definitely not a day to go hard as I could feel the hard pace from yesterday still.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:31 15:31 10:17 10:17 1.51
4.19 63:12 47:41 11:22 11:05 5.70
1.51 79:10 15:58 10:34 10:58 7.21

7.21mi, 73:42, 30 AUG 17, Springfield, Virginia

iThink:
James Horner, "Battle in the Mutara Nebula"
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Aug 30 60.8 (16.0) 57.9 (14.4) 30.01 (1016) WNW 5 RH 90

Odometer 17B: 21.6mi

Z4 ingress/egress, Z3 low-mid midpoint. Average/max heart rate = no reading.

Great weather, albeit a bit humid, but contributed to fast in and out legs for today's run. Pretty good, or so I thought. Almost makes up for stuffing my face silly yesterday.  Almost.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:02 13:02 08:38 08:38 1.51
4.19 60:30 47:28 11:19 10:36 5.70
1.51 73:42 13:12 08:45 10:13 7.21

10,000m on Concept2 Model D, 46:09.0, 28 AUG 17, Springfield, Virginia

iThink: none

WX at 10 PM (2) Aug 28     68.0 (20.0)     54.1 (12.3)     30.19 (1022)     Calm RH 61

Odometer 14: 411.0mi

Z3.  Average/max heart rate = 139/151

I slept in this morning and so I needed to get something in.  Better late than never.  I was watching Dead Like Me, which reminds me in some ways of My So-Called Life (not the least of which because Scott Winant is one of the producers), but I sometimes have a tough time watching it because I have a really hard time with loss.  Also, the first episode of the second season shows a marriage that starts to catastrophically disintegrate in flight.

The weather is so nice that I considered running, but I might try to do that tomorrow morning if I get up early enough.  Maybe.


Splits
Distance:    10000
Time:    46:09.0
Avg/500m:    02:18.5
Drag Factor:    107
Per Mile:    00:07:26

7.21mi, 80:23, 25 AUG 17, Springfield, Virginia

iThink:
Métisse, "Boom Boom Ba"
Philip Glass, "Norman Morrison"

WX at 6 AM (10) Aug 25 62 (17) 60 (16) 30.07 (1018) Calm mist RH 93

Odometer 17: 332.2mi

Z2-Z3. Average/max heart rate = no reading.

Recovery run after yesterday's hard ingress/egress. Today was not bad, although my running partner went too hard today relative to pace. My legs are tired and I'm feeling a little plantar fascitis in my left foot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:05 16:05 10:39 10:39 1.51
4.19 64:23 48:18 11:31 11:17 5.70
1.51 80:23 16:00 10:36 11:09 7.21

7.2mi, 75:37, 24 AUG 17, Springfield, Virginia

iThink:
Asia, "Bury Me In Willow"

WX at 6 AM (10) Aug 24 69.1 (20.6) 58.3 (14.6) 29.94 (1013) NW 5 RH 68

Odometer 17B: 14.4mi

Z4 hard ingress, Z3 mid to low midpoint, Z3 high-Z4 return. Average/max heart rate = no reading.

Man, today was fast going out. The weather was as good as it ever gets; not hot, remarkably dry for this time of year,

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:18 13:18 08:48 08:48 1.51
4.19 61:30 48:12 11:30 10:47 5.70
1.51 75:37 14:07 09:21 10:29 7.21

7.21mi, 75:45, 21 AUG 17, Springfield, Virginia

iThink:
Vitamin String Quartet, "Motion Picture Soundtrack"
Vangelis, "Rachel's Song"

WX at 6 AM (10) Aug 22 74.7 (23.7) 73.2 (22.9) 30.05 (1017) Calm

Odometer 17B: 7.2mi

Z4 ingress/egress, Z3 midpoint. Average/max heart rate = no reading.

Hey, new shoes make a big difference!!! My knees don't hurt. Fancy that. I ran faster too. Huh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:20 14:20 09:30 09:30 1.51
4.19 61:46 47:26 11:19 10:50 5.70
1.51 75:45 13:59 09:16 10:30 7.21

5.0mi, 49:30, 20 AUG 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Vangelis, theme from Blade Runner

WX at 9 AM (13) Aug 20 75.2 (24.0) 63.3 (17.4) 30.11 (1019) NW 3 RH 66

Odometer 17: 325.0mi

Z4. Average/max heart rate = no reading.

Dead leg start. Not encouraging, although by 2/3 through, I had settled and the finish was much better, as evidenced by the continuous acceleration to the end. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
1.30 25:24 12:54 09:55 10:10 2.50
1.29 38:27 13:03 10:07 10:09 3.79
1.21 49:30 11:03 09:08 09:54 5.00

5.0mi, 49:02, 18 AUG 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 7 PM (23) Aug 18 78 (26) 73 (23) 29.79 (1008) Calm light rain RH 90

Odometer 17: 319.9mi

Z4. Average/max heart rate = no reading.

Went out hoping I'd catch some driving rain, but got nothing. It's still better than doing nothing, which almost happened as I needed badly to sleep in this morning. It has been a while since I've felt that dead.

Nonetheless, I didn't feel that great today either, in spite of the last leg. Warm, very humid, and no rain. Oh well.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:19 12:19 10:16 10:16 1.20
1.30 24:46 12:27 09:35 09:54 2.50
1.29 37:44 12:58 10:03 09:57 3.79
1.21 49:02 11:18 09:20 09:48 5.00

7.23mi, 78:22, 17 AUG 17, Springfield, Virginia

iThink:
Yo La Tengo, "Cast A Shadow"

WX at 6 AM (10) Aug 17 72.3 (22.4) 70.9 (21.6) 30 (1015) Calm RH 95

Odometer 17: 314.9mi

Z4 ingress, Z2 midrun, Z4 egress. Average/max heart rate = no reading.

Fast ingress and egress as I felt great for unexplained reasons. Midpoint was particularly relaxed, but today was humid in a way that could've been much worse.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:46 13:46 09:07 09:07 1.51
4.21 64:40 50:54 12:05 11:18 5.72
1.51 78:22 13:42 09:04 10:50 7.23

6.65mi, 73:58, 15 AUG 17, Springfield, Virginia

iThink:
The Cure, "Object"

WX at 6 AM (10) Aug 15 71 (22) 69 (21) 29.9 (1012) Calm light rain RH 94

Odometer 17: 307.7mi

Z3 low. Average/max heart rate = no reading.

Easy run after ingress. Need to see how my knees feel, though, later. Rowing tomorrow to give them a break.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.51 15:11 15:11 10:03 10:03 1.51
3.76 60:17 45:06 12:00 11:26 5.27
1.38 73:58 13:41 09:55 11:07 6.65

10,000m on Concept2 Model D, 45:29.0, 14 AUG 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Can't Stand It"
James Horner, "Battle in the Mutara Nebula"
James Horner, "Enterprise Attacks Reliant"
Zolof the Rock and Roll Destroyer, "Death or Radio"

WX at 6 AM (10) Aug 14     64 (18)     64 (18)     30.02 (1016)     Calm RH 100

Odometer 14B: 411.0mi

Z3 high.  Max heart rate = 155

First time on the erg in a long while.  I needed to give my knees a break because they were hurting after the last two weeks.

I got to hear my left knee popping quite a bit.  Not a good sign, regrettably.

Splits
Distance:    10000
Time:    45:29.0
Avg/500m:    02:16.4
Drag Factor:    110
Per Mile:    00:07:19

6.61mi, 65:24, 12 AUG 17, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
Corrosion of Conformity, "Happily Ever After"

WX at 11 AM (15) Aug 12 77 (25) 71 (22) 29.94 (1013) Calm RH 83

Odometer 17: 304.1mi

Z3 high. Average/max heart rate = no reading.

Not getting along with the OPFOR Cdr at home = I need to run for a break. I have the household this weekend. So be it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:00 12:00 10:00 10:00 1.20
0.64 17:47 05:47 09:02 09:40 1.84
0.63 24:51 07:04 11:13 10:04 2.47
1.46 39:28 14:37 10:01 10:03 3.93
1.47 53:51 14:23 09:47 09:58 5.40
1.21 65:24 11:33 09:33 09:54 6.61

7.09mi, 80:12, 10 AUG 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Death or Radio"
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Aug 10 60.6 (15.9) 59.5 (15.3) 30.23 (1023) Calm RH 96

Odometer 17: 297.5mi

Z3 low, Z4 finish. Average/max heart rate = no reading.

Very easy run up front with long stretch of easy, with the last leg stretching it out some. Good day for lard burnage.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.38 13:42 13:42 09:56 09:56 1.38
4.20 65:17 51:35 12:17 11:42 5.58
1.51 80:12 14:55 09:53 11:19 7.09

7.09mi, 80:22, 7 AUG 17, Springfield, Virginia

iThink:
Paul Westerberg, "Angels Walk"
whatever music that Japan Lacrosse uses in their videos

WX at 6 AM (10) Aug 07 69 (21) 68 (20) 30.04 (1017) Calm light rain RH 94

Odometer 17: 290.4mi

Z3. Average/max heart rate = no reading.

Easy recovery run, moderated with a running partner. This is good, because my legs are tired and this should help with my tendency to overtrain.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.51 15:15 15:15 10:06 10:06 1.51
4.20 65:11 49:56 11:53 11:25 5.71
1.38 80:22 15:11 11:00 11:20 7.09

5.0mi, 48:30, 6 AUG 17, Springfield, Virginia

iThink:
Asia, "Bury Me In Willow"

WX at 4 PM (20) Aug 06 80.2 (26.8) 57.2 (14.0) 30.1 (1019) S 3 RH 45

Odometer 17: 283.3mi

Z4. Average/max heart rate = no reading.

Almost skipped out but the weather is so uncharacteristically cool for summer that I had to get one in. Glad I did, and at slightly faster pace than usual too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:06 12:06 10:05 10:05 1.20
1.30 24:39 12:33 09:39 09:52 2.50
1.29 37:13 12:34 09:44 09:49 3.79
1.21 48:30 11:17 09:20 09:42 5.00

6.61mi, 60:00, 5 AUG 17, Springfield, Virginia

iThink:
Asia, "Bury Me In Willow"
Seal, "Crazy"
New Order, "World" (Perfecto Edit)

WX at 9 AM (13) Aug 05 75.6 (24.2) 60.4 (15.8) 29.97 (1014) NNW 10 RH 59

Odometer 17: 277.1mi

Z3-Z4. Average/max heart rate = no reading.

Today was quite pleasant, so I was glad I got something in today. My legs are really tired even after not doing anything for three days. I can only imagine what they would've felt like had I continued to run longer runs than usual all week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:20 12:20 10:17 10:17 1.20
0.64 18:28 06:08 09:35 10:02 1.84
0.63 25:38 07:10 11:23 10:23 2.47
1.46 40:12 14:34 09:59 10:14 3.93
2.93 55:02 29:24 10:02 10:11 5.40
1.21 60:00 04:58 04:06 09:05 6.61

7.18mi, 83:03, 1 AUG 17, Springfield, Virginia

iThink:
Chris Stamey, "Universe-Sized Arms"

WX at 6 AM (10) Aug 01 64.4 (18.0) 63.1 (17.3) 30.06 (1017) Calm RH 95

Odometer 17: 270.5mi

Z2-3 low. Average/max heart rate = no reading.

Finally, a proper recovery run. That's good, because my legs were throbbing yesterday. I guess I'll see whether going 7 at light wogging pace is actually counterproductive.  I felt better, though.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.51 17:47 17:47 11:47 11:47 1.51
4.16 66:56 49:09 11:49 11:48 5.67
1.51 83:03 16:07 10:40 11:34 7.18

6.42mi, 73:21, 31 JUL 17, Springfield, Virginia

iThink:
Little Red Rocket, "I'm A Fake"

WX at 6 AM (10) Jul 31 57.9 (14.4) 56.7 (13.7) 30.09 (1018) Calm RH 95

Odometer 17: 263.4mi

Z4 start, Z2-Z3 remainder. Average/max heart rate = no reading.

Recovery run pacing someone else this morning, although the first 1.5mi was spent cranking hard to get to linkup. Oops.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 14:55 14:55 14:55 09:53 1.51
1.00 56:34 41:39 41:39 11:33 4.90
1.00 73:21 16:47 16:47 11:26 6.42

9.45mi, 91:43, 30 JUL 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (18) Jul 30 81.0 (27.2) 55.2 (12.9) 30.04 (1017) NW 6 RH 41

Odometer 17: 257.0mi

Z3 start, Z4 midway, Z5 finish. Average/max heart rate = no reading.

I will never be the beneficiary of the kind of weather I had today. Even as late in the day as I went it was pretty awesome. First half was settling in, and the second lap marked a significant speedup. At the end I was cranking hard to try to get it under 90 minutes, which wasn't going to happen due to initial pace going in, but the finish was as good as I could possibly expect in the summer.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.95 39:23 39:23 09:58 09:58 3.95
0.77 46:53 07:30 09:44 09:56 4.72
3.90 84:38 37:45 09:41 09:49 8.62
0.83 91:43 07:05 08:32 09:42 9.45

6.02mi, 57:39, 28 JUL 17, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 8 PM (0) Jul 28 71 (22) 69 (21) 29.72 (1006) Calm RH 94

Odometer 17: 247.5mi

Z4. Average/max heart rate = no reading.

I had to leave for work early today, but after what I ate today, I had to get something in, so I went for 6 at the end of the day.  I felt surprisingly lighter than usual and so ran generally faster than the usual, but it was also an evening run and I usually run better later in the day. I was hoping to get rained on a bit but that didn't happen, so instead, I just got overcast skies instead.

Unfortunately, my knees are already throbbing, so I know it's going to hurt tomorrow regardless.

I need to take a light recovery run or do something else or else it's really going to fucking hurt like shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:48 11:48 09:50 09:50 1.20
1.03 22:00 10:12 09:54 09:52 2.23
1.27 34:29 12:29 09:50 09:51 3.50
1.31 46:56 12:27 09:30 09:45 4.81
1.21 57:39 10:43 08:51 09:35 6.02

5.0mi, 51:40, 27 JUL 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Jul 27 71 (22) 66 (19) 30.04 (1017) SSE 5 RH 83

Odometer 17: 241.5mi

Z3. Average/max heart rate = no reading.

Recovery run on tired legs. Also not sleeping anywhere close to enough right now, but I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC
1.20 12:58 12:58 10:48 10:48
1.30 26:26 13:28 10:22 10:34
1.29 39:48 13:22 10:22 10:30
1.21 51:40 11:52 09:48 10:20

6.02mi, 56:46, 26 JUL 17, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"

WX at 6 AM (10) Jul 26 62 (17) 60 (16) 30.19 (1022) Calm mist RH 93

Odometer 17: 236.5mi

Z4-Z5 finish. Average/max heart rate = no reading.

For it being 93 percent humidity, it sure didn't feel like it. Today was quick relative to other days, although I'd had a few days off and the weather was quite pleasant at 62F--certainly a big difference from the last few weeks. So a good run overall.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:15 11:15 09:22 09:22 1.20
1.03 21:18 10:03 09:45 09:33 2.23
1.27 33:41 12:23 09:45 09:37 3.50
1.31 46:04 12:23 09:27 09:35 4.81
1.21 56:46 10:42 08:51 09:26 6.02

6.17mi, 64:56, 23 JUL 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Touché Amoré, "Home Away From Here"
music from the AIG Japan All Blacks advert

WX at 2 PM (18) Jul 23 77 (25) 73 (23) 29.79 (1008) SE 7 thunder in the vicinity RH 88

Odometer 17: 230.5mi

Z4. Average/max heart rate = no reading.

Got snaked out by a rainstorm that did not last once I got out there. Once I was out there, I was committed. I was thinking about going 7 but the heat and humidity made that imprudent, so I decided to exercise some discretion.

It is perhaps an indicator that the AIG advert is the most mellow thing I can think of while I'm running.  I won't run that fast, but it's probably better than the white hot rage that comes with the second iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:10 12:10 10:08 10:08 1.20
0.63 17:56 05:46 09:09 09:48 1.83
0.64 24:40 06:44 10:31 09:59 2.47
1.45 38:52 14:12 09:48 09:55 3.92
1.44 53:18 14:26 10:01 09:57 5.36
2.25 64:56 26:04 11:35 10:31 6.17

6.02mi, 58:32, 21 JUL 17, Springfield, Virginia

iThink:
Tommy Keene, "Technicolor"
Keene Brothers, "Death of the Party"

WX at 6 AM (10) Jul 21 72.1 (22.3) 69.4 (20.8) 29.93 (1013) Calm RH 91

Odometer 17: 224.3mi

Z4 high. Average/max heart rate = no reading.

Today started quicker but was a consequence of not doing anything and actually sleeping over 6 hours last night. Today felt even more humid than the last one, which might be a function of just being tired. Or I just wasn't up to it but was forcing myself to get at it, which I didn't yesterday and should have.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:49 11:49 09:51 09:51 1.20
1.03 21:56 10:07 09:49 09:50 2.23
1.27 34:18 12:22 09:44 09:48 3.50
1.31 47:06 12:48 09:46 09:48 4.81
1.21 58:32 11:26 09:27 09:43 6.02

6.02mi, 58:24, 19 JUL 17, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Jul 19 72.0 (22.2) 70.7 (21.5) 30.07 (1018) Calm mist RH 95

Odometer 17: 218.2mi

Z4. Average/max heart rate = no reading.

Today started slow. It was humid, which didn't help initially, but by 42 minutes in, I had settled and the rest was actually remarkably pleasant - as much as a run can be at this hour and time of year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:00 12:00 10:00 10:00 1.20
1.03 22:19 10:19 10:01 10:00 2.23
1.27 34:42 12:23 09:45 09:55 3.50
1.31 47:17 12:35 09:36 09:50 4.81
1.21 58:24 11:07 09:11 09:42 6.02

5,000m on Concept2 Model D, 22:45.5, 17 JUL 17, Springfield, Virginia

iThink: None

WX at      10 PM (2) Jul 17     81.0 (27.2)     73.0 (22.8)     30.05 (1017)     S 8 RH 76

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = no reading

I was watching the remainder of Samurai II: Duel at Ichijoji Temple, so I decided to get in 5km on the erg while I was watching the remainder of it.

Splits
Distance:    5000
Time:    22:45.5
Avg/500m:    02:16.6
Drag Factor:    101
Per Mile:    00:07:20

4.6mi, 47:41, 17 JUL 17, Springfield, Virginia

iThink:
Tiesto vs Fannypack, "The So Stylistic Century"

WX at 6 AM (10) Jul 17 70.3 (21.3) 68.7 (20.4) 29.99 (1015) Calm RH 94

Odometer 17: 212.2mi

Z4. Average/max heart rate = no reading.

Today did not start well, as my legs were tired, and I hadn't purged enough before rolling out. I gritted it out but decided to call it about a half mile short of original intent as I didn't want to dig too deep today after erging 15km yesterday.

I was not expecting a 1980s-Tiesto mashup to stick in my head this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:02 13:02 10:52 10:52 1.20
1.11 24:04 11:02 09:56 10:25 2.31
1.10 35:44 11:40 10:36 10:29 3.41
1.20 47:41 11:57 09:57 10:21 4.61

15,000m on Concept2 Model D, 70:19.3, 16 JUL 17, Springfield, Virginia

iThink: none.

WX at 1 PM (17) Jul 16     85.8 (29.9)     62.1 (16.7)     29.99 (1015)     Calm RH 45

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 145/153

First workout since last Wednesday.  This is coming on the tail of a fucking horrific week for workload.  I didn't feel like running outside, so I decided to hit the erg instead, while I was watching Samurai II: Duel at Ichijoji Temple, since I can never go wrong watching Toshiro Mifune playing Miyamoto Musashi and watching some dudes get seriously cut the hell up.

Splits
Distance:    15000
Time:    1:10:19.3
Avg/500m:    02:20.6
Drag Factor:    101
Per Mile:    00:07:33

4.02mi, 44:58, 12 JUL 17, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Sugarcult, "Dead Living"
Circle Jerks, "I Just Want Some Skank"

WX at 6 AM (10) Jul 12 71.6 (22.0) 68.7 (20.4) 30.03 (1016) Calm RH 90

Odometer 17: 207.6mi

Z3. Average/max heart rate = no reading.

Recovery run of sorts. I didn't feel like going very hard and I needed to step down from yesterday if I was feeling so beat at the beginning. We'll see if it works or not.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:48 13:48 11:30 11:30 1.20
0.85 22:45 08:57 10:32 11:06 2.05
0.85 32:36 09:51 11:35 11:14 2.90
1.12 44:58 12:22 11:03 11:11 4.02

6.02mi, 58:49, 11 JUL 17, Springfield, Virginia

iThink:
Porter Robinson feat. Urban Cone, "Lionhearted"
deadmau5, "There Might Be Coffee"

WX at 7 AM (11) Jul 11 69.6 (20.9) 67.8 (19.9) 29.99 (1015) Calm RH 94

Odometer 17: 203.5mi

Z4. Average/max heart rate = no reading.

Today did not start great. I didn't feel particularly okay until the last two miles, by which time I'd been running 40 minutes. This might be a leading indicator of overtraining, but at least I felt okay at the end. The splits are a good indicator compared to my Sunday run, although it was far more humid and that always does a number on me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:53 11:53 09:54 09:54 1.20
1.03 22:02 10:09 09:51 09:53 2.23
1.27 34:44 12:42 10:00 09:55 3.50
1.31 47:36 12:52 09:49 09:54 4.81
1.21 58:49 11:13 09:16 09:46 6.02

6.02mi, 58:50, 9 JUL 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"
Death Cab for Cutie, "405" (acoustic)

WX at 11 AM (15) Jul 09 79.3 (26.3) 57.9 (14.4) 30.09 (1018) NW 3 RH 47

Odometer 17: 197.5mi

Z4-Z5. Average/max heart rate = no reading.

Today was a miserable day although it started out nice enough. I wasn't anticipating the heat even though the relative humidity made the day feel nice at first. Goddamn did that fucking suck monkey balls. I knew it was bad when I was running further to stay in the shade.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:55 11:55 09:56 09:56 1.20
1.03 21:49 09:54 09:37 09:47 2.23
1.27 33:40 11:51 09:20 09:37 3.50
1.31 46:42 13:02 09:57 09:43 4.81
1.21 58:50 12:08 10:02 09:46 6.02

10,000m on Concept2 Model D, 44:36, 8 JUL 17, Springfield, Virginia

iThink:
None as I was watching Mad Max: Fury Road on the glass tit.

WX at  10 PM (2) Jul 08     72.1 (22.3)     60.1 (15.6)     29.91 (1012)     Calm RH 65

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 159/169

First workout since Tuesday.  It has been that fucking shitterific of a week at the office.  That bad.  I was sorely tempted to bag it today, but I really do need to get at it and if I don't run, then the erg is back in action and I need to hit it.

Splits
Distance:    10000
Time:    44:36.0
Avg/500m:    02:13.8
Drag Factor:    102
Per Mile:    00:07:11

5.0mi, 49:17, 4 JUL 17, Springfield, Virginia

iThink:
Little Red Rocket, "Back to Where I Started"
Throwing Muses, "Hazing"
The Connells, "Fun & Games"

WX at 9 AM (13) Jul 04 80.4 (26.9) 68.5 (20.3) 30.05 (1017) WNW 5 RH 67

Odometer 17: 191.5mi

Z4. Average/max heart rate = no reading.

Today did not feel great after 15km yesterday on the erg. I knew today was going to be rough, but the heat and humidity didn't help either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:18 12:18 10:15 10:15 1.20
1.30 25:08 12:50 09:52 10:03 2.50
1.29 37:57 12:49 09:56 10:01 3.79
1.21 49:17 11:20 09:22 09:51 5.00

15,000m on Concept2 Model D, 69:44, 3 JUL 17, Springfield, Virginia

iThink:
Little Red Rocket, "Back to Where I Started"

WX at      4 PM (20) Jul 03     90.0 (32.2)     58.6 (14.8)     30.01 (1016)     NW 8

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 150/162

First one in a long while.  I haven't been able to go out for a run the last few days and I don't want to run in the heat, so I decided to get in something else instead.  Discretion would have suggested going shorter than 15km, but I needed to work off some rage and I was watching the first of the Samurai trilogy of Toho films, starring Toshiro Mifune, so that's an automatic endorsement for that film.  It was kind of therapeutic watching Takezo (later Miyamoto Musashi) lay waste to any number of mooks throughout the film.

Splits
Distance:    15000
Time:    1:09:44.0
Avg/500m:    02:19.5
Drag Factor:    102
Per Mile:    00:07:29

5.0mi, 51:03, 30 JUN 17, Springfield, Virginia

iThink:
The Reputation, "The Stars of Amateur Hour"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Jun 30 69.1 (20.6) 60.6 (15.9) 30.04 (1017) SE 6 RH 74

Odometer 17: 186.5mi

Z3. Average/max heart rate = no reading.

I was tired, but I also weighed the likelihood of eating poorly and needed to put in some kind of offset. Also, slow run is better than no run. I'm not proud of it, but it's better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:26 12:26 10:22 10:22 1.20
1.30 25:48 13:22 10:17 10:19 2.50
1.29 39:19 13:31 10:29 10:22 3.79
1.21 51:03 11:44 09:42 10:13 5.00

4.0mi, 40:47, 29 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Little Red Rocket, "Back to Where I Started"

WX at 6 AM (10) Jun 29 59.5 (15.3) 57.0 (13.9) 30.16 (1021) Calm RH 91

Odometer 17: 181.5mi

Z3. Average/max heart rate = no reading.

Not great, but at least not completely shitty. I felt better starting about midway on the return leg, sort of.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.85 20:48 08:18 09:46 10:09 2.05
0.85 29:46 08:58 10:33 10:16 2.90
1.12 40:47 11:01 09:50 10:09 4.02

5.0mi, 45:48, 28 JUN 17, Springfield, Virginia

iThink:
The Connells, "Burden"
Joseph Conlan, opening credits music to Tour of Duty
The Cure, "A Forest" (Tree Mix)

WX at 6 AM (10) Jun 28 51.4 (10.8) 49.3 (9.6) 30.15 (1020) Calm

Odometer 17: 177.4mi

Z4, Z5 finish. Average/max heart rate = no reading.

Today was as pleasant weather as I'm likely to see all summer. Couldn't pass it up and I finally went to sleep early enough to get something approximating the six hours of sleep I have to have overall.

This run in general went better as it started well, and just got faster (less a short uphill stretch in the third leg). The return leg was markedly faster, but much of it is a gentle downhill that promotes fast running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:28 11:28 09:33 09:33 1.20
1.30 23:26 11:58 09:12 09:22 2.50
1.29 35:41 12:15 09:30 09:25 3.79
1.21 45:48 10:07 08:22 09:10 5.00

7.6mi, 85:16, 25 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
James Horner, "Combat Drop"
James Horner, "Bird of Prey Decloaks"
Vitamin String Quartet, "Motion Picture Soundtrack"

WX at 8 AM (12) Jun 25 72.0 (22.2) 65.1 (18.4) 30.03 (1016) Calm RH 79

Odometer 17: 172.4mi

Z3. Average/max heart rate = no reading.

Last leg is abnormally slow because of the wait I took to let traffic pass. Today didn't feel good and I was sorely tempted to sleep in, but as much as I ate this past weekend, I have to work off my sins.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.88 21:17 21:17 11:19 11:19 1.88
2.29 46:06 24:49 10:50 11:03 4.17
0.91 55:03 08:57 09:50 10:50 5.08
2.52 85:16 30:13 11:59 11:13 7.60

5.0mi, 51:11, 23 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Jun 23 71 (22) 69 (21) 29.89 (1012) SSE 3 light rain; mist RH 94

Odometer 17: 164.8mi

Z3 start, Z4 finish. Average/max heart rate = no reading.

Literally my favorite running weather ever - driving rain. I am so, so glad I ran this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:53 12:53 10:44 10:44 1.20
1.30 26:33 13:40 10:31 10:37 2.50
1.29 39:54 13:21 10:21 10:32 3.79
1.21 51:11 11:17 09:20 10:14 5.00

4.02mi, 38:24, 22 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Places That Are Gone"
Tommy Keene, "The Story Ends"

WX at 6 AM (10) Jun 22 70.7 (21.5) 68.5 (20.3) 30 (1015) Calm RH 92

Odometer 17: 159.8mi

Z3 high. Average/max heart rate = no reading.

It felt quicker this morning, although I know I've fallen from grace when I think 9:30/mi is quicker...still, a big improvement from running on dead legs earlier this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 19:20 19:20 22:45 09:26 2.05
0.85 27:40 08:20 09:48 09:32 2.90
1.12 38:24 10:44 09:35 09:33 4.02

5.0mi, 47:53, 20 JUN 17, Springfield, Virginia

iThink:
The Police, "Synchronicity II"

WX at 6 AM (10) Jun 20 66.9 (19.4) 65.5 (18.6) 29.96 (1014) Calm mist RH 95

Odometer 17: 155.8mi

Z4. Average/max heart rate = no reading

Slow start, as usual, but by 30 minutes, I felt much better. I'm probably overtrained, but I need to burn lard. This is a somewhat unenviable situation. My job has something to do with it, thus today's iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:49 11:49 09:51 09:51 1.20
1.30 24:26 12:37 09:42 09:46 2.50
1.36 37:32 13:06 09:38 09:43 3.86
1.14 47:53 10:21 09:05 09:35 5.00

6.01mi, 68:32, 18 JUN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
The Rolling Stones, "Paint It Black"

WX at 1 PM (17) Jun 18 88.0 (31.1) 72.3 (22.4) 29.84 (1010) SSE 12 RH 59 heat index 94.6 (34.8)

Odometer 17: 150.8mi

Z3 high. Average/max heart rate = no reading

Today's run was very, very slow. I'm still running on dead legs and the heat today did not help. I have to balance sleep with certain things I do on Sundays, such as haircuts - which I have to leave early for so I don't get caught up in traffic on the interstate.

Today was unpleasant, however necessary.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.71 18:55 18:55 11:04 11:04 1.71
1.80 39:57 21:02 11:41 11:23 3.51
1.29 55:25 15:28 11:59 11:33 4.80
1.21 68:32 13:07 10:50 11:24 6.01

6.3mi, 63:33, 17 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Highwire Days"

WX at 9 AM (13) Jun 17 74.0 (23.3) 72.0 (22.2) 29.94 (1015) S 12 RH 95

Odometer 17:144.8mi

Z3. Average/max heart rate = no reading

Dead legs, so I cut my planned run in half. I was fucking exhausted but I needed to get at it. No fun.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.30 63:33 63:33 10:05 10:05 6.30

4.0mi, 38:08, 15 JUN 17, Springfield, Virginia

iThink:
Vitamin String Quartet, "Motion Picture Soundtrack"

WX at 6 AM (10) Jun 15 66.7 (19.3) 63.1 (17.3) 29.97 (1014) Calm RH 88

Odometer 17: 138.5mi

Z4. Average/max heart rate = no reading

Later start than intended, but my feeling beat is continuing. Gotta get over it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 19:11 19:11 09:35 09:35 2.00
2.00 38:08 18:57 09:28 09:32 4.00

3.03mi, 28:08, 13 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Love Is The Only Thing That Matters"

WX at 6 AM (10) Jun 13 67.8 (19.9) 66.6 (19.2) 30.01 (1016) Calm RH 95

Odometer 17: 134.5mi

Z3 high-Z4. Average/max heart rate = no reading

I think my Garmin ForeRunner 310XT has croaked for good. Late start, but I had to get in something, however short.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 28:08 28:08 09:17 09:17 3.03

3.03mi, 28:08, 13 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Love Is The Only Thing That Matters"

WX at 6 AM (10) Jun 13 67.8 (19.9) 66.6 (19.2) 30.01 (1016) Calm RH 95

Odometer 17: 134.5mi

Z3 high-Z4. Average/max heart rate = no reading

I think my Garmin ForeRunner 310XT has croaked for good. Late start, but I had to get in something, however short.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 28:08 28:08 09:17 09:17 3.03

5.0mi, 55:57, 11 JUN 17, Springfield, Virginia

iThink:
Ramin Djawadi, "Paint It Black"
The Rolling Stones, "Paint It Black"
Font 48, "Heroes"

WX at 9 AM (13) Jun 11 79.2 (26.2) 64.9 (18.3) 30.15 (1020) Calm RH 61

Odometer 17: 131.4mi

Z2-Z3. Average/max heart rate = 141/157

Recovery run on very dead legs. The worst yet, but I was completely flamed out after yesterday's run. It could also have been accumulated sleep loss over the last week.

Today did not feel like 61 percent humidity by any stretch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:00 11:00 11:00 11:00 1.00
1.00 21:55 10:55 10:55 10:57 2.00
1.00 33:28 11:33 11:33 11:09 3.00
1.00 45:21 11:53 11:53 11:20 4.00
1.00 55:57 10:36 10:36 11:11 5.00

11.34mi, 125:02, 10 JUN 17, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"
Foo Fighters, "Weenie Beenie"
Foo Fighters, "Good Grief"
Foo Fighters, "Alone+Easy Target"
Ramin Djawadi, "A Forest"

WX at 10 AM (14) Jun 10 78.4 (25.8) 57.9 (14.4) 30.04 (1017) Calm RH 56
WX at 9 AM (13) Jun 10 72.7 (22.6) 58.6 (14.8) 30.05 (1017) Calm RH 61

Odometer 17: 126.4mi

Z3, mostly. Average/max heart rate = 149/169

Today was going to be ugly, and it didn't disappoint. I was exhausted from this past week but I needed to get in a long run, because I'm planning on going to Weenie Beenie to go get a half smoke, all the way, and I have to earn it.

I fucking hurt.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:14 10:14 10:14 10:14 1.00
1.00 0:21:17 11:03 11:03 10:39 2.00
1.00 0:32:10 10:53 10:53 10:43 3.00
1.00 0:43:03 10:53 10:53 10:46 4.00
1.00 0:53:55 10:52 10:52 10:47 5.00
1.00 1:04:45 10:50 10:50 10:47 6.00
1.00 1:16:01 11:16 11:16 10:52 7.00
1.00 1:27:15 11:13 11:13 10:54 8.00
1.00 1:38:57 11:42 11:42 11:00 9.00
1.00 1:49:58 11:01 11:01 11:00 10.00
1.00 2:01:21 11:23 11:23 11:02 11.00
0.34 2:05:02 03:41 10:50 11:02 11.34

4.28mi, 40:55, 8 JUN 17, Springfield, Virginia

iThink:
The Cure, "A Forest"

WX at 6 AM (10) Jun 08 49.8 (9.9) 48.4 (9.1) 30.01 (1016) Calm RH 94

Odometer 17: 115.1mi

Z3 high. Average/max heart rate = 145/163

My legs say one thing, my heart rate says another, but the weather was as good as it will ever get in June and I couldn't pass up.

After taking the last three days off, though...work and other commitments just kept precluding getting anything else done and I am utterly beat this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 19:26 09:24 09:24 09:43 2.00
1.00 29:21 09:55 09:55 09:47 3.00
1.00 38:11 08:50 08:50 09:33 4.00
0.28 40:55 02:44 09:46 09:34 4.28

6.09mi, 64:40, 4 JUN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Foo Fighters, "Weenie Beenie"

WX at 1 PM (17) Jun 04 81.9 (27.7) 58.5 (14.7) 29.93 (1013) S 8 RH 45

Odometer 17: 110.8mi

Z3 low. Average/max heart rate = 146/161

Recovery run on dead legs. Running in the mid-day didn't help.

Had a short break in timing, so mile markers to 5 are generally authoritative today. 

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:04 11:04 11:04 11:04 1.00
1.00 21:56 10:52 10:52 10:58 2.00
1.00 33:38 11:42 11:42 11:13 3.00
1.00 44:24 10:46 10:46 11:06 4.00
1.00 57:30 13:06 13:06 11:30 5.00

9.2mi, 92:31, 3 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running for Your Life"
Attack Over Grace, "Your Blood, Their Hands, My Heart"

WX at 11 AM (15) Jun 03 77.4 (25.2) 51.8 (11.0) 30.01 (1016) W 7 RH 40
WX at 10 AM (14) Jun 03 79.0 (26.1) 51.3 (10.7) 30.01 (1016) SW 9 RH 38

Odometer 17: 105.7mi

Z3 first lap, Z4 high second lap. Average/max heart rate = no reading.

I was entertaining the prospect of a long slow run, but on the second lap of my run, felt okay enough to try to hang with someone who was going marginally faster than me. As a result, I ended up going pretty deep into Z4 for a run that should've been more deliberate in its pace. I don't regret it, but I know I'll be paying for it later.

Also, my Garmin 310XT crapped out midway through the run, so no splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
9.20 92:31 92:31 10:03 10:03 9.20

4.03mi, 38:34, 2 JUN 17, Springfield, Virginia

iThink:
The Replacements, "Never Mind"
Tommy Keene, "Running for Your Life"

WX at 6 AM (10) Jun 02 53.6 (12.0) 52.0 (11.1) 30.01 (1016) Calm RH 94

Odometer 17: 96.6mi

Z3 high. Average/max heart rate = 150/169

The weather was too good to pass up, even though it was a bit humid, but I've taken the last two days off so I had to go. So I went. Not too slow, but not very fast, and the intent was to run just at around anaerobic threshold, which I did, mostly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:17 09:50 09:50 09:38 2.00
1.00 28:53 09:36 09:36 09:37 3.00
1.00 37:46 08:54 08:54 09:27 4.00
0.03 38:34 00:47 26:17 09:34 4.03

4.01mi, 45:23, 30 MAY 17, Springfield, Virginia

iThink:
Senses Fail, "Cinco de Mayo"
AC/DC, "Big Gun"

WX at 6 AM (10) May 30 64.6 (18.1) 61.0 (16.1) 30.05 (1017) ESE 3 RH 88

Odometer 17: 92.6mi

Z2. Average/max heart rate = 138/149

Today turned into a true recovery run, which I probably needed. Another retardant on pace was not quite taking the appropriate preparations beforehand, which requires time I elected not to take this morning. Ideally, I really need some 45 minutes to an hour before departure, but I needed the time at the back end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:36 11:36 11:36 11:36 1.00
1.00 22:47 11:11 11:11 11:23 2.00
1.00 34:34 11:47 11:47 11:31 3.00
1.01 45:23 10:49 10:43 11:19 4.01

6.06mi, 64:31, 29 MAY 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"
Wire, "Free Falling Divisions"

WX at 10 AM (14) May 29 68.2 (20.1) 63.7 (17.6) 29.89 (1012) Calm RH 85

Odometer 17: 88.6mi

Z2-Z3. Average/max heart rate = 143/157

Slow recovery run on dead legs. Even if I'd wanted to go fast, it wasn't happening today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:58 10:58 10:58 10:58 1.00
1.00 21:22 10:24 10:24 10:41 2.00
1.00 32:16 10:54 10:54 10:45 3.00
1.00 42:50 10:34 10:34 10:43 4.00
1.00 53:48 10:58 10:58 10:46 5.00
1.00 63:51 10:02 10:02 10:38 6.00
0.06 64:31 00:40 11:13 10:39 6.06

3.28mi, 33:04, 28 MAY 17, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"

WX at 5 PM (21) May 28 68 (20) 62 (17) 29.82 (1009) Calm RH 82

Odometer 17: 82.5mi

Z3. Average/max heart rate = 150/162

Sort of a recovery run but not disciplined enough to be run slowly. So it was but it wasn't. It was for distance, it wasn't for parts going uphill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:26 10:26 10:26 10:26 1.00
1.00 20:22 09:56 09:56 10:11 2.00
1.00 30:23 10:01 10:01 10:08 3.00
0.28 33:04 02:41 09:36 10:05 3.28

9.2mi, 92:43 for 9.0mi, 27 MAY 17, Springfield, Virginia

iThink:
Touché Amore, "Blue Angels"
Touché Amore, "Home Away From Here"
deadmau5, "There Might Be Coffee"
Sugarcult, "Dead Living"

WX at 11 AM (15) May 27 71.1 (21.7) 56.5 (13.6) 29.92 (1013) S 3 RH 59
WX at 10 AM (14) May 27 70.9 (21.6) 57.7 (14.3) 29.92 (1013) SSE 6 RH 63

Odometer 17: 79.2mi

Z3 high. Average/max heart rate = 149/165

I ran into the dregs of the tank today. BY the end, I knew I was out of gas, to the point where I was not quite thinking straight. I was glad I'd only considered enough discretion to run 9 rather than thinking I was going for 11, which I don't think I could've done responsibly today.

The last 0.2mi are not accounted for as I forgot to hit stop on the GPS when I stopped, my legs were so dead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:25 10:20 10:20 10:12 2.00
1.00 30:41 10:16 10:16 10:14 3.00
1.00 40:52 10:11 10:11 10:13 4.00
1.00 51:20 10:28 10:28 10:16 5.00
1.00 61:33 10:14 10:14 10:16 6.00
1.00 71:56 10:22 10:22 10:17 7.00
1.00 82:30 10:35 10:35 10:19 8.00
1.00 92:43 10:13 10:13 10:18 9.00