10,000m on Concept2 Model D, 21:37/21:28, 30 JAN 17, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at 7 PM (0) Jan 30     32.2 (0.1)     11.8 (-11.2)     30.03 (1016)     WNW 6

Odometer 14B: 410.2mi

Z3-4.  Average/max heart rate = 149/167

I stopped at the halfway mark as I hadn't hydrated beforehand.  I probably should chug something more constructive than Diet Coke, but it was the closest thing at hand.

Sprint finish might not have been the brightest idea but I didn't care.  Today was running a high risk of being a Do Nothing But Eat day had I not resolved to immediate crank out 10km upon getting home from work.  Glad I did.

Splits
Distance:    10000
Time:    44:44.7
Avg/500m:    02:14.2
Drag Factor:    110
Per Mile:    00:07:12

4.28mi, 42:10, 29 JAN 17, Springfield, Virginia

iThink:
Tommy Keene, "Today and Tomorrow"
Tommy Keene, "Running For Your Life"

WX at 5 PM (22) Jan 29 44.4 (6.9) 19.4 (-7.0) 29.74 (1007) W 3 RH 36

Odometer 16: 138.6mi

Z4. Average/max heart rate = 153/168

Not quite a recovery run, but not a fast hard one either. My legs were in the suck after yesterday's run. I've finally taken the orthotics back out, although I do relatively little running and so the orthotics may not make a major difference. The shoes are MUCH more flexible than otherwise, and I don't think I'm risking injury by running without them. I could be wrong, of course.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 20:00 10:13 10:13 10:00 2.00
1.00 30:25 10:25 10:25 10:08 3.00
1.00 39:25 09:00 09:00 09:51 4.00
0.28 42:10 02:45 09:50 09:51 4.28

5.04mi, 48:11, 28 JAN 17, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2

WX at 2 PM (19) Jan 28 46.8 (8.2) 19.9 (-6.7) 29.74 (1007) W 8 RH 34

Odometer 16: 134.3mi

Z4. Average/max heart rate = 157/171

Not great after yesterday's run, but certainly better than what would've been nothing at all. Surprisingly, I ran all splits under 10 minutes, which I certainly didn't feel that great about doing, but I'll take it where I can get it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:19 09:27 09:27 09:39 2.00
1.00 28:44 09:25 09:25 09:35 3.00
1.00 38:40 09:56 09:56 09:40 4.00
1.00 47:50 09:10 09:10 09:34 5.00
0.04 48:11 00:22 09:02 09:34 5.04

15,000m on Concept2 Model D, 67:37.5, 27 JAN 17, Springfield, Virginia

iThink:
Jan and Dean, "The Little Old Lady (from Pasadena)"
Love Spit Love, "Am I Wrong"

WX at 11 PM (4) Jan 27     37.9 (3.3)     15.8 (-9.0)     29.84 (1010)     WNW 8 RH 40

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 149/161

Four flipping days since I've exercised.  It has been a shit week.  It's rare that I start cranking 15km at 10pm.  But I did.  Surprisngly, it went well.

Splits
Distance:    15000
Time:    67:37.5
Avg/500m:    02:15.2
Drag Factor:    117
Per Mile:    00:07:15

8,000m on Concept2 Model D, 35:42.9, 23 JAN 17, Springfield, Virginia

iThink:
Bear McCreary, "Apotheosis"

WX at 6 AM (11) Jan 23     47.3 (8.5)     45.1 (7.3)     29.48 (998)     Variable 7     mist RH 92

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 148/158

It's rare for me to chain workouts inside 12 hours of each other, but I had momentum, and it'd be a shame not to ride it out.  So, slow start, but a surprisingly decent finish, well inside the 36:00 target time I'd originally thought.

Splits
Distance:    8000
Time:    35:42.9
Avg/500m:    02:13.9
Drag Factor:    115
Per Mile:    00:07:11

10,000m on Concept2 Model D, 44:25.4, 22 JAN 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 PM (4) Jan 22     50.0 (10.0)     48.4 (9.1)     29.61 (1002)     Variable 5     light rain; mist RH 94

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 151/159

I don't usually erg this late at night, but the alternative was to make this a Do Nothing But Eat day that I couldn't afford after the amount I ate this weekend.

Not great, but not bad, and better than nothing at all.

Splits
Distance:    10000
Time:    44:25.4
Avg/500m:    02:13.3
Drag Factor:    112
Per Mile:    00:07:09

8.3mi, 82:34, 21 JAN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Sugarcult, "Dead Living"

WX at 5 PM (22) Jan 21 48 (9) 48 (9) 29.82 (1009) Calm RH 100

Odometer 16: 129.2mi

Z3-Z4. Average/max heart rate = 147/172

Today wasn't very fast, but it was risking turning into a Do Nothing But Eat Day, which I can't afford. So I went, knowing I started too late to go the very long distance I wanted. It was also overcast and drizzly, and that's not really long run weather for me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:14 10:14 10:14 10:14 1.00
1.00 20:13 09:59 09:59 10:07 2.00
1.00 30:37 10:24 10:24 10:12 3.00
1.00 40:38 10:00 10:00 10:09 4.00
1.00 50:20 09:43 09:43 10:04 5.00
1.00 60:18 09:58 09:58 10:03 6.00
1.00 70:31 10:13 10:13 10:04 7.00
1.00 79:38 09:06 09:06 09:57 8.00
0.30 82:34 02:57 09:50 09:57 8.30

5.41mi, 50:16, 19 JAN 17, Springfield, Virginia

iThink:
The Connells, "Fun and Games"
Elizabeth Elmore, "You Blink"

WX at 5 PM (22) Jan 19 48.9 (9.4) 37.6 (3.1) 30.02 (1016) Calm RH 64

Odometer 16: 120.9mi

Z4. Average/max heart rate = 155/173

A good run after a day that almost turned into "do nothing but eat." Instead, the edict to close out the office early resulted in getting back with enough sunlight to eke out a remarkably quick run as of late. I usually run better in the afternoon than in the morning, but this was really productive.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 18:41 08:55 08:55 09:21 2.00
1.00 28:23 09:42 09:42 09:28 3.00
1.00 37:50 09:27 09:27 09:27 4.00
1.00 46:42 08:52 08:52 09:20 5.00
0.41 50:16 03:35 08:43 09:18 5.41

8,000m on Concept2 Model D, 35:26.8, 17 JAN 17, Springfield, Virginia

iThink:
Ramin Djawadi, "A Forest"
that dog., "Being With You"

WX at      6 AM (11) Jan 17     39.6 (4.2)     38.3 (3.5)     30.19 (1022)     Calm RH 95

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 152/166

My legs are sore from the last two days, but erging was a very useful cross-training exercise to get some of the lactate out of my quads.  Rough start at around 2:18/500, but finished pretty strong at about 2:09/500.  Can't argue with that.

Splits
Distance:    8000
Time:    35:26.8
Avg/500m:    02:12.9
Drag Factor:    116
Per Mile:    00:07:08

5.04mi, 53:20, 16 JAN 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (19) Jan 16 44.1 (6.7) 30.7 (-0.7) 30.38 (1028) SSE 6 RH 59

Odometer 16: 115.5mi

Z3. Average/max heart rate = 150/165

Slow, and I mean SLOW recovery run. My legs were absolutely destroyed (and already sore at the start) from yesterday's run. I still had the hot spot, so this was going to be five miles of not-junk.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:45 10:21 10:21 10:23 2.00
1.00 31:28 10:43 10:43 10:29 3.00
1.00 42:29 11:01 11:01 10:37 4.00
1.00 52:56 10:27 10:27 10:35 5.00
0.04 53:20 00:23 09:45 10:35 5.04

8.25mi, 83:13, 15 JAN 17, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "Satellite"
P.I.L., "Rise"

WX at 2 PM (19) Jan 15 49.1 (9.5) 14.7 (-9.6) 30.35 (1027) NNW 3 RH 24

Odometer 16: 110.5mi

Z4. Average/max heart rate = 161/168

Breaking in a new set of orthotics. What I didn't count on was a hot spot right on top of my arch, which is what I get for taunting chance by going for a long run after taking substantial time off from running the last few weeks AND on new orthotics. Front end was rough, back end was better, but the hot spot is in. Oops. I was thinking about going 9-some, but discretion is the better part of valor. I need to run tomorrow to offset cutting today's run short, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 21:28 11:53 11:53 10:44 2.00
1.00 31:10 09:42 09:42 10:23 3.00
1.00 41:09 09:59 09:59 10:17 4.00
1.00 51:20 10:11 10:11 10:16 5.00
1.00 61:12 09:52 09:52 10:12 6.00
1.00 70:48 09:35 09:35 10:07 7.00
1.00 80:50 10:03 10:03 10:06 8.00
0.25 83:13 02:23 09:31 10:05 8.25

11,000m on Concept2 Model D, 52:07, 14 JAN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at      Midnight (5) Jan 14     42 (6)     21 (-6)     30.67 (1038)     Calm     light rain RH 41

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 138/152

I almost got called back into work tonight.  I dodged that bullet, and to celebrate the end of a somewhat unenjoyable work week, I celebrated with a 750 of Lindeman's Framboise Lambic.  That bottle was YEARS old and the lambic was still pretty goddamn awesome.

The bloating and gas that ensued during my easy erg was not so goddamn awesome.

First 1km was a stop to take a short bathroom break. Then I reset it for 10km and got at it in a less pickup-ish way.

Splits
Distance:    10000
Time:    47:19.2
Avg/500m:    02:22.0
Drag Factor:    116
Per Mile:    00:07:37

10,000m on Concept2 Model D, 43:53.9, 11 JAN 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at      7 PM (0) Jan 11     47.7 (8.7)     39.9 (4.4)     30.25 (1024)     Calm     light rain RH 74

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 155/172

Wasn't sure how I was going to feel, so I was experimenting with rowing pulses of two strokes at a time, to see where I might go with heartrate.  Interestingly, it seems to work to help manage heart rate while still maintaining some modicum of speed.  Interestingly, I wasn't particularly killing myself and still cranked out a pretty respectable time.

One thing I didn't expect to get was some cramps in my right calf, as well as a hell of a lot of popping in my knees.

I'll try running tomorrow since the weather is supposed to be nicer.

Splits
Distance:    10000
Time:    43:53.9
Avg/500m:    02:11.7
Drag Factor:    114
Per Mile:    00:07:04

6,000m on Concept2 Model D, 25:09.2, 10 JAN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 8 PM (1) Jan 10     36.3 (2.4)     12.6 (-10.8)     30.31 (1026)     SSE 8 RH 37

Odometer 14B: 410.2mi

Z4-Z5.  Average/max heart rate = 166/176

Personal best at this distance, rather unexpected for being as tired as I felt.  I had momentum, so I cranked it as hard as I could.  Pleasant surprise!

Splits
Distance:    6000
Time:    25:09.2
Avg/500m:    02:05.8
Drag Factor:    115
Per Mile:    00:06:45

10,000m on Concept2 Model D, 43:46.9, 9 JAN 17, Springfield, Virginia

iThink:
David Bowie, "Heroes"
John Williams, "The Battle for Endor" from the Return of the Jedi soundtrack

WX at 6 AM (11) Jan 09     12.9 (-10.6)     5.0 (-15.0)     30.76 (1041)     Calm RH 70

Odometer 14B: 410.2mi

Z4-Z5.  Average/max heart rate = 160/176

Hard crank today as I took yesterday off (and probably shouldn't have) but I was pleasantly surprised as I started adjusting my target time downwards.  I'd originally thought 44:30, then 44:00, but I certainly did not expect to crank 43:46 this morning. 

Closing in on the finish, I had just a little extra impetus knowing that I had the eventual target time of 43:50 in the bag and could go hell for leather at the end.  All good.

Splits
Distance:    10000
Time:    43:46.9
Avg/500m:    02:11.3
Drag Factor:    123
Per Mile:    00:07:03

15,000m on Concept2 Model D, 68:53, 7 JAN 17, Springfield, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)
Sugarcult, "Dead Living"

WX at 10 AM (15) Jan 07     21 (-6)     14 (-10)     30.32 (1026)     NNW 10     light snow RH 73 WC 10 (-12)

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 142/151

Goal was to crank 15km inside 69 minutes without busting 150.  Oops.  Broke 151 less than 500m out.  Had a break in concentration and missed it.

I really did go 5 days in between workouts.  That will not happen again.


Splits
Distance:    15000
Time:    68:53.2
Avg/500m:    02:17.8
Drag Factor:    108
Per Mile:    00:07:23

11,000m on Concept2 Model D, 51:06, 2 JAN 17, Springfield, Virginia

iThink:
Stephen Root & Steve Emney, "Tonight This Ends"
Peter Gabriel, "Games Without Frontiers"

WX at 10 PM (3) Jan 02     42 (6)     41 (5)     30.19 (1022)     Calm RH 93

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 141/151

First iThink is because I've been playing a lot of Burnout Paradise: The Ultimate Box as of late.

Goal today was to work in some aerobic recovery, but I latched onto a certain time and cranked outside of the target zone to get there.  Oops.  Otherwise, I was holding a steady increase from 140bpm up to about 150bpm over 45 minutes.

If I felt sufficiently motivated, I would consider doing a half marathon to see how I'd feel - but I'm not sure I feel that moto right now.  I may save it for a day where the weather is really unpleasant.

Splits
Distance:    10000
Time:    46:30.2
Avg/500m:    02:19.5
Drag Factor:    113
Per Mile:    00:07:29

10.28mi, 98:54, 1 JAN 17, Springfield, Virginia

iThink:
Iron Maiden, "The Trooper"
Sugarcult, "Dead Living"

WX at Noon (17) Jan 01 52.2 (11.2) 30.0 (-1.1) 30.21 (1023) Variable 5 RH 42

Odometer 16: 102.2mi

Z3 start, Z5 finish. Average/max heart rate = 161/179

Wasn't sure how as I was going to feel, but when I saw the weather was mid-40F, I knew I had to go for a long run. So I did, and I was curious to see how I was going to feel. My goal was to hold under 10:00/mi, which led me to some stretches of well into Zone 5 to hold pace going uphill, but the aggregate was comfortably below 10min/mi. I'm pretty sure I'll pay for this run later this week, so I need to get in a easy recovery run or row to work off lactate tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 09:32 09:32 1.00
1.00 19:40 10:09 10:09 09:50 2.00
1.00 29:22 09:42 09:42 09:47 3.00
1.00 39:24 10:01 10:01 09:51 4.00
1.00 49:21 09:57 09:57 09:52 5.00
1.00 58:31 09:10 09:10 09:45 6.00
1.00 67:50 09:19 09:19 09:41 7.00
1.00 77:05 09:15 09:15 09:38 8.00
1.00 87:10 10:05 10:05 09:41 9.00
1.00 96:17 09:07 09:07 09:38 10.00
0.28 98:54 02:37 09:21 09:37 10.28