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