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

5.03mi, 46:23, 26 MAY 17, Springfield, Virginia

iThink:
Bear McCreary, "Apotheosis"

WX at 6 AM (10) May 26 57.0 (13.9) 55.9 (13.3) 29.67 (1004) Calm RH 96

Odometer 17: 70.0mi

Z3 high-Z4. Average/max heart rate = 153/171

Today was neither a killer of a run, nor a recovery run, but it was the first since Tuesday, so I needed to get at it. I slept in because I needed the sleep, but I rolled into work with the undeniable "you're a fat piece of shit" feeling of having should've gone for a run.

My legs were not feeling particularly well, so I was hoping that would resolve after the first three miles, but it really didn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:20 08:55 08:55 09:10 2.00
1.00 27:48 09:28 09:28 09:16 3.00
1.00 37:25 09:37 09:37 09:21 4.00
1.03 46:23 08:58 08:42 09:13 5.03

4.03mi, 38:37, 23 MAY 17, Springfield, Virginia

iThink:
Chris Cornell, "You Know My Name"

WX at 6 AM (10) May 23 56.5 (13.6) 53.8 (12.1) 29.95 (1014) Calm RH 90

Odometer 17: 65.0mi

Z. Average/max heart rate =

The relative humidity would explain my excessive sweatage once I warmed up today. The temperature was nice, and I can't really argue this close to Memorial Day, but it's a harbinger of summer suckage to come. Today's run was just over oxygen debt, but I was running on dead legs, even after taking yesterday off. Or maybe it was because I took yesterday off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:14 09:24 09:24 09:37 2.00
1.00 29:18 10:04 10:04 09:46 3.00
1.03 38:37 09:19 09:02 09:35 4.03

9.0mi, 88:57, 21 MAY 17, Springfield, Virginia

Think:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 21 64.0 (17.8) 51.4 (10.8) 30.21 (1023) SSE 5 RH 63

Odometer 17: 61.0mi

Z4. Average/max heart rate = 158/174

I worked markedly harder than I would've liked, but I couldn't pass up today's weather. I was being run around the house by the OPFOR Cdr for shit that was long overdue but frankly I was in somewhat of a snit. So I was ready to go for a run rather than eating dinner. Household bliss. Or something.

This run, as could be expected, turned into a grit festival at the end. I was pleasantly surprised to beat 10:00/mi overall, because I didn't feel that way for most of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:27 09:58 09:58 09:43 2.00
1.00 30:08 10:41 10:41 10:03 3.00
1.00 40:32 10:24 10:24 10:08 4.00
1.00 50:15 09:43 09:43 10:03 5.00
1.00 60:25 10:10 10:10 10:04 6.00
1.00 69:28 09:03 09:03 09:55 7.00
1.00 79:15 09:47 09:47 09:54 8.00
1.00 88:57 09:42 09:42 09:53 9.00

6.09mi, 60:02, 20 MAY 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 1 PM (17) May 20 71.2 (21.8) 57.4 (14.1) 30.22 (1023) ENE 5 RH 61

Odometer 17: 52.0mi

Z3. Average/max heart rate = 157/173

Slow run, not quite wogging, but not hard.  But I can't afford to take as many days off as I have in the last two weeks.  I can't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:20 09:36 09:36 09:40 2.00
1.00 29:18 09:58 09:58 09:46 3.00
1.00 39:10 09:52 09:52 09:48 4.00
1.00 49:36 10:26 10:26 09:55 5.00
1.00 59:01 09:25 09:25 09:50 6.00
0.09 60:02 01:01 11:16 09:51 6.09

4.26mi, 41:46, 18 MAY 17, Springfield, Virginia

iThink:
Death Cab for Cutie, "Everything's a Ceiling"

WX at 6 AM (10) May 18 73.2 (22.9) 58.6 (14.8) 29.99 (1015) SSE 6 RH 60

Odometer 17: 45.9mi

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

First run in over a week. Literally. I have been sleep deprived, so this went slow and ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:35 09:44 09:44 09:47 2.00
1.00 29:43 10:09 10:09 09:54 3.00
1.00 39:23 09:40 09:40 09:51 4.00
0.26 41:46 02:23 09:12 09:48 4.26

6.08mi, 60:17, 8 MAY 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 11 PM (3) May 08 45.1 (7.3) 37.4 (3.0) 29.97 (1014) Calm RH 74

Odometer 17: 41.6mi

Z4. Average/max heart rate = 150/165

It's unusual that I run at night, but the weather was too good to pass up and I needed to get one in this week as I'll be eating a lot of unintended rest days at the back end. I should've been mroe judicious about speed but I felt all right. Running at night is always fraught with hazard, of course. Splits were all over the place, but the last miles were its usual fast crank.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 19:49 09:42 09:42 09:55 2.00
1.00 29:36 09:47 09:47 09:52 3.00
1.00 39:46 10:10 10:10 09:57 4.00
1.00 50:21 10:34 10:34 10:04 5.00
1.00 59:32 09:11 09:11 09:55 6.00
0.08 60:17 00:45 09:25 09:55 6.08

9.26mi, 90:19, 7 MAR 17, Burke, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)
Sugarcult, "Dead Living"
Journey, "Only the Young"

WX at 3 PM (19) May 07 61.9 (16.6) 33.6 (0.9) 29.76 (1007) WNW 12 RH 34

Odometer 17: 35.5mi

Z4. Average/max heart rate = 153/168

Ugly start, but respectable run by the end. Generally consistent, albeit not fast, after the first two miles.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:03 10:03 10:03 10:03 1.00
1.00 19:37 09:34 09:34 09:48 2.00
1.00 29:24 09:48 09:48 09:48 3.00
1.00 39:20 09:56 09:56 09:50 4.00
1.00 49:01 09:41 09:41 09:48 5.00
1.00 58:42 09:41 09:41 09:47 6.00
1.00 68:29 09:47 09:47 09:47 7.00
1.00 78:15 09:46 09:46 09:47 8.00
1.00 87:55 09:39 09:39 09:46 9.00
0.26 90:19 02:24 09:14 09:45 9.26

5.34mi, 51:47, 2 MAY 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 02 66 (19) 37 (3) 29.8 (1009) WNW 5 RH 34

Odometer 17: 22.9mi

Z3 start, Z4 high finish. Average/max heart rate = 158/191

Not sure how much credence to give the MHR at 191 since I was going full bore going uphill in the last half mile and the HRM was reading 170, which is more realistic. I would visualize my heart going 185ish, but not quite into the 190s, which is more akin to rates I associate with 20 years ago.

Today was unusual inasmuch as it was a twofer. I need to leave early for work and the weather was pretty awesome. It might've been in the high 60s, but the relative humidity was so low as to be even better than I could've expected. The start was inauspicious, but the finish was pretty promising, all things considered. The negative splits were really pointed come the last two miles, but that's the benefit of a gentle downhill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 19:55 09:49 09:49 09:57 2.00
1.00 29:57 10:02 10:02 09:59 3.00
1.00 39:54 09:57 09:57 09:58 4.00
1.00 48:48 08:55 08:55 09:46 5.00
0.34 51:47 02:59 08:46 09:42 5.34

5.01mi, 48:00, 2 MAY 17, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Mychael Danna, "The Sweet Hereafter"

WX at 6 AM (10) May 02 68 (20) 60 (16) 29.65 (1004) SSW 3 RH 77

Odometer 17: 17.5mi

Z4. Average/max heart rate = 152/172

Not a light nor a particularly grueling run, but definitely hard going uphill. At least the weather was pleasant, and it's better than taking yet another rest day.

Last mile was unusually fast because I was closing on another runner. Can't take the competitive streak out, even if I'm not competitive anymore.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:19 09:23 09:23 09:40 2.00
1.00 29:03 09:43 09:43 09:41 3.00
1.00 39:06 10:03 10:03 09:46 4.00
1.01 48:00 08:54 08:49 09:35 5.01