6.87mi, 82:12, 30 NOV 17, Springfield, Virginia

iThink:
Jacob Narverud, "Lunar Lullaby"

WX at 6 AM (11) Nov 30 43.0 (6.1) 29.3 (-1.5) 30.29 (1025) Calm RH 58

Odometer 17B: 251.0mi

Z3. Average/max heart rate = 142/167

Trying to figure out how to use my new Garmin ForeRunner 235. Taking a while as the UI is different.

Tired from not sleeping enough lately.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 13:45 13:45 09:33 09:33 1.44
4.12 61:19 47:34 11:33 11:02 5.56
1.31 82:12 00:53 46:29 17:47 6.87

3.0mi, 29:49, 28 NOV 17, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 6 AM (11) Nov 28 30.7 (-0.7) 28.9 (-1.7) 30.34 (1027) Calm RH 92

Odometer 17B: 244.1mi

Z3. Average/max heart rate = no reading.

Not far as I had a late start and haven't gotten anywhere near as much sleep as I need, so I decided to moderate the run. That was preferable to a Do Nothing But Eat Day, which this risked becoming.  Can't afford it as I'll have one tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 29:49 29:49 09:56 09:56 3.00

6.66mi, 63:00, 26 NOV 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
deadmau5, "There Might Be Coffee"

WX at 3 PM (20) Nov 26 53.8 (12.1) 28.0 (-2.2) WNW 9 RH 36

Odometer 17B: 241.1mi

Z4, Z5 uphill. Average/max heart rate = no reading.

I was hoping to run 7, but as it turns out, this just became my favorite distance since it comes out to exactly 6.66mi. The last two miles were particularly fast as I was fully limbered up and ready to go. I thought I was running 7, so I got a little bit of unwarranted mental boost that I didn't really deserve.  Running 666 made it worth it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:55 11:55 09:56 09:56 1.20
0.64 17:45 05:50 09:07 09:39 1.84
0.63 24:28 06:43 10:40 09:54 2.47
2.97 52:30 28:02 09:26 09:39 5.44
1.22 63:00 10:30 08:36 09:28 6.66

10,000m on Concept2 Model D, 45:49.3, 25 NOV 17, Springfield, Virginia

iThink: None as I was watching The Vietnam War from a computer attached to the TV while erging

WX at 10 AM (15) Nov 25     49.6 (9.8)     31.3 (-0.4)     29.8 (1009)     SW 3 RH 48

Odometer 14B: 411.0mi

Z3 high.  Max heart rate = 153

First erg in a while.  I'm getting to the point where I need to take ALL rings off when I erg as one was digging into the hand in a persistently uncomfortable manner.  Perhaps an allegory.

Not fast, not impressive, but I wanted to give my legs a break even though the weather probably should've warranted a run.

Splits
Distance:    10000
Time:    45:49.3
Avg/500m:    02:17.5
Drag Factor:    108
Per Mile:    00:07:22

6.61mi, 59:06, 24 NOV 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (16) Nov 24 47.1 (8.4) 28.4 (-2.0) 30.08 (1018) S 6 RH 47

Odometer 17B: 234.5mi

Z4. Average/max heart rate = no reading.

Today's run became markedly faster than I would've expected after the midpoint. Best guess is that I started tracking people and it became a race to catch those people. I'm totally not arguing with a run like this the day after Thanksgiving.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:36 11:36 09:40 09:40 1.20
0.64 17:17 05:41 08:53 09:24 1.84
0.63 23:57 06:40 10:35 09:42 2.47
1.46 36:12 12:15 08:23 09:13 3.93
1.47 48:23 12:11 08:17 08:58 5.40
1.21 59:06 10:43 08:51 08:56 6.61

7.21mi, 77:26, 22 NOV 17, Springfield, Virginia

iThink:
The Caulfields, "The Kitchen Debate"
Game Theory, "Erica's Word"

WX at 6 AM (11) Nov 22 48.7 (9.3) 46.8 (8.2) 29.93 (1013) Calm RH 92

Odometer 17B: 227.9mi

Z3 ingress, Z2 run, Z3 return. Average/max heart rate = no reading.

Easy run, as I did not sleep well after waking up at 3:30am. I went to sleep early last night because I was exhausted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:36 14:36 09:40 09:40 1.51
4.19 62:03 47:27 11:20 10:53 5.70
1.51 77:26 15:23 10:11 10:45 7.21

7.17mi, 76:01, 21 NOV 17, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 6 AM (11) Nov 21 28.8 (-1.8) 25.9 (-3.4) 30.14 (1020) Calm RH 88

Odometer 17B: 220.7mi

Z3 ingress, Z3 low midpoint, Z4 return. Average/max heart rate = no reading.

First really chilly day running. Not to the point where I need winter gloves, but all layers of snivel gear mattered today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:40 14:40 09:43 09:43 1.51
4.15 62:07 47:27 11:26 10:58 5.66
1.51 76:01 13:54 09:12 10:36 7.17

6.57mi, 67:27, 19 NOV 17, Springfield, Virginia

iThink: None.

WX at 11 AM (16) Nov 19 52.5 (11.4) 28.9 (-1.7) 29.73 (1006) WNW 24 RH 40

Odometer 17B: 213.5mi

Z4 ingress, Z3 main body. Average/max heart rate = no reading.

Running into high winds kind of sucks. Still, the weather was all kinds of awesome today, and the Running Partner had a good run too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:26 13:26 08:54 08:54 1.51
5.06 67:27 54:01 10:40 10:16 6.57

5.4mi, 50:35, 18 NOV 17, Springfield, Virginia

iThink:
The Breeders, "Divine Hammer"
The Connells, "Fun & Games"
The Wombats, "Give Me A Try"

WX at 10 AM (15) Nov 18 49.5 (9.7) 35.2 (1.8) 29.85 (1010) S 10 RH 57

Odometer 17B: 206.9mi

Z3 high-Z4. Average/max heart rate = no reading.

First run in a few days. I was tired and/or beat and/or struck with a killer case of the fuckits. But I forced myself to get out the door because I knew if I waited until later it wasn't going to happen.

All negative splits today. Not bad. Not awesome, but definitely not bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:30 11:30 09:35 09:35 1.20
3.00 39:40 28:10 09:23 09:27 4.20
1.20 50:35 10:55 09:06 09:22 5.40

7.21mi, 77:21, 14 NOV 17, Springfield, Virginia

iThink:
Nadia Quinn, "I'm Sorry"

WX at 6 AM (11) Nov 14 42.6 (5.9) 35.2 (1.8) 30.35 (1027) NW 6 RH 74

Odometer 17B: 201.5mi

Z3 ingress, Z3 low midpoint, Z4 return. Average/max heart rate = no reading.

Not sure what sparked the iThink. First run for the Running Partner after a bout of tendonitis, so I deliberately ran a slow pace about a pace and a a half behind. The return was unexpectedly fast and I moved out smartly using a degree of power and energy I certainly did not expect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:45 14:45 09:46 09:46 1.51
4.19 63:48 49:03 11:43 11:12 5.70
1.51 77:21 13:33 08:58 10:44 7.21

4.02mi, 44:26, 13 NOV 17, Springfield, Virginia

iThink:
Paul Westerberg, "Angels Walk"
Paul Westerberg, "First Glimmer"

WX at 6 AM (11) Nov 13 39.9 (4.4) 38.1 (3.4) 30.31 (1026) Calm RH 93

Odometer 17B: 194.3mi

Z3. Average/max heart rate = no reading.

The plan was for a slow recovery run, and today was exactly that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:39 13:39 11:23 11:23 1.20
0.85 22:35 08:56 10:31 11:01 2.05
0.85 32:09 09:34 11:15 11:05 2.90
1.12 44:26 12:17 10:58 11:03 4.02

9.0mi, 93:58, 12 NOV 17, Springfield, Virginia

iThink:
The Wombats, "Give Me A Try"

WX at 10 AM (15) Nov 12 38.7 (3.7) 29.7 (-1.3) 30.49 (1032) Calm RH 70

Odometer 17B: 190.3mi

Z4. Average/max heart rate = no reading.

First legitimately long run in a very long while.

I wasn't trying to go very hard, but I did want to go distance just to burn lard. I felt better than I expected, but I did notice some pain running uphill.

Not sure how much credence to give the readings as I didn't think the last mile was quite so slow. I find that unlikely unless I forgot to stop my watch, which is possible. Pacing was pretty steady through the midpoint on.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 15:11 15:11 10:37 10:37 1.43
0.87 23:58 08:47 10:06 10:25 2.30
1.36 38:17 14:19 10:32 10:28 3.66
1.07 48:22 10:05 09:25 10:14 4.73
2.40 72:00 23:38 09:51 10:06 7.13
0.86 80:25 08:25 09:47 10:04 7.99
1.01 93:58 13:33 13:25 10:26 9.00

5.4mi, 51:05, 11 NOV 17, Springfield, Virginia

iThink:
Paul Westerberg, "World Class Fad"
Paul Westerberg, "Angels Walk"

WX at 10 AM (15) Nov 11 32.0 (0.0) 8.6 (-13.0) 30.65 (1037) Calm RH 36

Odometer 17B: 181.3mi

Z4. Average/max heart rate = no reading.

For Veteran's Day, I'd thought about going for a long run but thought better of it since it would fucking break me off.

Weak start, improved markedly and decent finish. But in spite of getting more rest than usual, I am just not that motivated right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:46 11:46 09:48 09:48 1.20
3.00 40:17 28:31 09:30 09:35 4.20
1.20 51:05 10:48 09:00 09:28 5.40

4.61mi, 47:41, 9 NOV 17, Springfield, Virginia

iThink:
Adele, "Hello" (seriously.)

WX at 6 AM (11) Nov 09 44 (7) 41 (5) 30.2 (1022) NNW 3 light rain RH 89

Odometer 17B: 175.9mi

Z4. Average/max heart rate = no reading.

I don't know if my lack of speed or energy is from just being tired or being old. Or generally not giving a shit. Or all of the above.

Splits

1.20 13:02 13:02 10:52 10:52 1.20
1.11 24:04 11:02 09:56 10:25 2.31
1.10 35:44 11:40 10:36 10:29 3.41
1.20 47:41 11:57 09:57 10:21 4.61

5.0mi, 50:14, 6 NOV 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Slothrust, "7:30 AM"
Game Theory, "No Love"

WX at 6 AM (11) Nov 06 61.5 (16.4) 58.3 (14.6) 29.97 (1014) SSW 3 RH 89

Odometer 17B: 171.3mi

Z4. Average/max heart rate = no reading.

Slow and unproductive is how I felt today. My legs might have been tired after doing something different yesterday, but I still needed to get at it especially with the extra hour back in circadian rhythm with Standard Time.

The three iThink have a lot to do with current events at home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
1.30 25:41 13:11 10:08 10:16 2.50
1.29 38:45 13:04 10:08 10:13 3.79
1.21 50:14 11:29 09:29 10:03 5.00

10,000m on Concept2 Model D, 44:48.8, 5 NOV 17, Springfield, Virginia

iThink: Nothing.

WX at 4 PM (21) Nov 05     58.6 (14.8)     57.2 (14.0)     30.1 (1019)     Calm  RH 94

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 157/171

Watching The Vietnam War while I was erging.  Probably the only time I can carve out enough time to watch anything of any consequential length is on the erg.  I should erg more, if only to take load off my knees that I'm putting on by running.

This was better than I expected, but I have to legitimately work to hold 2:15/500m, which is kind of sad given what I'd been used to doing in the past.

Splits
Distance:    10000
Time:    44:48.8
Avg/500m:    02:14.4
Drag Factor:    105
Per Mile:    00:07:13

3.52mi, 41:51, 3 NOV 17, Springfield, Virginia

iThink:
Sugar, "Tilted"

WX at 6 AM (10) Nov 03 50.7 (10.4) 49.6 (9.8) 30.09 (1018) Calm RH 96

Odometer 17B: 166.3mi

Z2-Z3. Average/max heart rate = no reading.

I regretted getting out there but not so much that I quit before finsihing something. Abbreviated run as I am completely out of gas today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:26 14:26 12:02 12:02 1.20
1.10 27:23 12:57 11:46 11:54 2.30
1.22 41:51 14:28 11:51 11:53 3.52

5.0mi, 48:10, 2 NOV 17, Springfield, Virginia

iThink:
Hüsker Dü, "Real World"
Choir! Choir! Choir!, "There Is A Light That Never Goes Out"

WX at 6 AM (10) Nov 02 49.6 (9.8) 48.2 (9.0) 30.22 (1023) Calm RH 94

Odometer 17B: 162.8mi

Z4. Average/max heart rate = no reading.

I slept through every alarm I had yesterday. That was as marked an indicator as any.

Today wasn't great but not poor. I did not settle until the last two miles and the first mile was particularly rough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:50 11:50 09:52 09:52 1.20
1.30 24:25 12:35 09:41 09:46 2.50
1.29 37:16 12:51 09:58 09:50 3.79
1.21 48:10 10:54 09:00 09:38 5.00