7.5mi, 79:29, 30 APR 17, Springfield, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)
Attack Over Grace, "Your Blood, Their Hands, My Heart"

WX at 1 PM (17) Apr 30 84 (29) 68 (20) 30.07 (1018) SW 8
WX at Noon (16) Apr 30 82 (28) 69 (21) 30.09 (1018) S 6

Odometer 17: 12.5mi

Z3. Average/max heart rate = 154/169

Not a recovery run, but it's warm, and I wanted to burn lard while getting used to the heat. The first mile was deceptive - the second and third were much more representative of how I felt. The fact that I was running generally negative splits for miles 6-7 was an indicator of settling, as well as having lightly downhill terrain coming back. The last half mile was almost entire uphill. But at least I got in 7.5 on a warm day.

I have no real comments on the cognitive dissonance of the two iThinks today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 20:41 10:49 10:49 10:21 2.00
1.00 31:23 10:41 10:41 10:28 3.00
1.00 42:21 10:58 10:58 10:35 4.00
1.00 53:04 10:43 10:43 10:37 5.00
1.00 63:34 10:30 10:30 10:36 6.00
1.00 74:06 10:32 10:32 10:35 7.00
0.50 79:29 05:23 10:46 10:36 7.50

5.01mi, 49:00, 29 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 11 AM (15) Apr 29 82.4 (28.0) 62.8 (17.1) 30.1 (1019) W 6 RH 51

Odometer 17: 5.0mi

Z4. Average/max heart rate = 151/171

Dead legs. I ran hard on Thursday and today was a recovery run that turned into a grit-a-thon. Not fun, exacerbated by heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:23 09:40 09:40 09:42 2.00
1.00 29:05 09:42 09:42 09:42 3.00
1.00 39:15 10:10 10:10 09:49 4.00
1.01 49:00 09:45 09:39 09:47 5.01

10,000m on Concept2 Model D, 44:44.9, 25 APR 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 9 PM (1) Apr 25     58.8 (14.9)     55.9 (13.3)     29.73 (1006)     Calm  RH 90

Odometer 14B: 410.2mi

Z3 start, Z4 finish.  Average/max heart rate = 152/170

The OPFOR commander was all goddamn up in arms, so I decided to just say fuck it and cranked out 10,000.  It's been a long while since I erged, but since I'm not getting out in the mornings, I need to offset the unintentional rest days I'm taking.

Splits
Distance:    10000
Time:    44:44.9
Avg/500m:    02:14.2
Drag Factor:    109
Per Mile:    00:07:12

5.01mi, 50:57, 23 APR 17, Springfield, Virginia

iThink:
Christopher Price, "Rock Star" cover of Bill O'Reilly's voice
"Johnny Hopkins On To Victory"

WX at 11 AM (15) Apr 23 52.7 (11.5) 40.1 (4.5) 30.14 (1020) Calm RH 62

Odometer 16: 330.1mi

Z3. Average/max heart rate = 146/166

Recovery run from yesterday. Welcome to the land of dead legs.

I have no idea why I was thinking of the first iThink. The second one is from the Johns Hopkins homecoming I didn't attend yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 20:04 09:58 09:58 10:02 2.00
1.00 30:19 10:14 10:14 10:06 3.00
1.00 41:09 10:50 10:50 10:17 4.00
1.01 50:57 09:48 09:42 10:10 5.01

11.33mi, 1:50:08, 22 APR 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Chrissy Meyer, "All I Want" (instrumental cover)

WX at 1 PM (17) Apr 22 55 (13) 51 (11) 29.95 (1014) N 7 light rain RH 87

Odometer 16: 325.1mi

Z3. Average/max heart rate =

First long run in a very, very long time. Today's run was intended to ride just below anaerobic threshold, but I think I was running right at it. Best part today was the weather - overcast, light rain, not too cold, right up to the point where I started to get a hot spot on my left foot. No matter, since today was a good run at a surprisingly faster speed than what I'd expect for not having done this in a long, long time.

Midway thru the run I was repeating in my mind a running cadence I hadn't called in a long time, one from James Webb's A Sense of Honor.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:32 09:32 09:32 09:32 1.00
1.00 0:19:28 09:56 09:56 09:44 2.00
1.00 0:29:03 09:35 09:35 09:41 3.00
1.00 0:38:47 09:43 09:43 09:42 4.00
1.00 0:48:41 09:54 09:54 09:44 5.00
1.00 0:59:00 10:19 10:19 09:50 6.00
1.00 1:08:54 09:54 09:54 09:51 7.00
1.00 1:18:35 09:41 09:41 09:49 8.00
1.00 1:28:11 09:36 09:36 09:48 9.00
1.00 1:37:35 09:24 09:24 09:45 10.00
1.00 1:47:12 09:37 09:37 09:45 11.00
0.33 1:50:08 02:57 08:55 09:43 11.33

3.5mi, 31:44, 21 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 21 60 (16) 60 (16) 29.88 (1011) Calm light rain RH 100

Odometer 16: 313.8mi

Z4. Average/max heart rate = 148/168

Average HR is low because the distance was so short. Late start, short run. I probably need to offset this at night by rowing some. Maybe not much, but at least some.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:10 08:52 08:52 09:05 2.00
1.00 27:18 09:08 09:08 09:06 3.00
0.50 31:44 04:26 08:52 09:04 3.50

4.0mi, 35:54, 18 APR 17, Springfield, Virginia

iThink:
Max, "Aim"
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 18 57.0 (13.9) 36.5 (2.5) 30.26 (1024) Calm RH 46

Odometer 16: 310.3mi

Z4. Average/max heart rate = 152/166

Fast run hard because of late start. One of the faster runs I've done in a while in the morning. Tried to get up early but I burned too much time up front trying to settle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:09 08:50 08:50 09:04 2.00
1.00 27:17 09:09 09:09 09:06 3.00
1.00 35:54 08:37 08:37 08:59 4.00

5.03mi, 50:27, 17 APR 17, Springfield, Virginia

iThink:
Metallica, "Damage, Inc."

WX at 6 AM (10) Apr 17 60 (16) 55 (13) 29.98 (1015) Calm light rain RH 82

Odometer 16: 306.3mi

Z3. Average/max heart rate = 144/164

Slow run mostly because I didn't prepare properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:02 09:57 09:57 10:01 2.00
1.00 30:09 10:08 10:08 10:03 3.00
1.00 40:02 09:53 09:53 10:01 4.00
1.03 50:27 10:25 10:07 10:02 5.03

4.01mi, 39:33, 13 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 13 46.8 (8.2) 39.6 (4.2) 30.34 (1027) Calm RH 75

Odometer 16: 301.3mi

Z3. Average/max heart rate = 143/157

Late start, nothing ambitious. At least I got one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:04 09:44 09:44 10:02 2.00
1.00 30:15 10:12 10:12 10:05 3.00
1.01 39:33 09:17 09:12 09:52 4.01

5.03mi, 51:15, 12 APR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) Apr 12 56.5 (13.6) 52.0 (11.1) 30.13 (1020) Calm RH 84

Odometer 16: 297.3mi

Z3. Average/max heart rate = 144/164

I didn't feel so great, but it's also been basically a week since I've done anything. This doesn't factor in the two 2.5mi runs I got in on Sunday and Monday since I was dropping off a car to the service station and I decided to use it to run back. Better than nothing.

I was finally prompted to get up early and get at it because I was starting to turn into a fat piece of shit. I would've gone last night but I was absolutely smoked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:33 10:33 10:33 10:33 1.00
1.00 20:54 10:21 10:21 10:27 2.00
1.00 31:14 10:20 10:20 10:25 3.00
1.00 41:34 10:21 10:21 10:24 4.00
1.03 51:14 09:39 09:22 10:11 5.03

Record APFT, 286 points, 4 APR 17, Arlington, VA

iThink:
Journey, "Only the Young"

WX at 6 AM (10) Apr 04 63.0 (17.2) 60.1 (15.6) 29.6 (1002) SSW 13 RH 90

Odometer 16: 287.0mi

Z5.  Average/max heart rate = no reading

First two events thankfully went quick.  Run went quicker than I expected too since I was gunning for 16 minutes and ran 20 seconds faster.  I shrank 1/8 of an inch 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.

Splits
Pushups: 69
Situps: 73
2MR: 15:40

4.01mi, 38:32, 2 APR 17, Springfield, Virginia

iThink:
Hiroshi Kawaguchi, "After Burner" (yes, the one from the video game of the same name)

WX at 5 PM (21) Apr 02 64.8 (18.2) 28.9 (-1.7) 30.14 (1020) NW 8 RH 25

Odometer 16: 284.3mi

Z3 high, Z4 uphills. Average/max heart rate = 152/164

I blame today's iThink from watching this beforehand.

Deliberately not fast, but not really slow either. Taking tomorrow off prior to the PT test Tuesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:21 09:23 09:23 09:41 2.00
1.00 29:16 09:54 09:54 09:45 3.00
1.01 38:32 09:17 09:11 09:37 4.01