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