6.66mi, 61:42, 27 FEB 18, Springfield, Virginia

iThink:
Johnny Cash, "God's Gonna Cut You Down"
Anberlin, "Cold War Transmissions"

WX at 9 AM (14) Feb 27 44.8 (7.1) 27.7 (-2.4) 30.47 (1031) Calm RH 50

Odometer 18: 73.3mi

Z4. Average/max heart rate = 158/175

Today was unexpectedly fast. And I went in hard in ways that I didn't really expect to go. In any event, it was worth it, although my legs felt pretty beat this morning in spite of relative speed.

Also, 666. Perhaps even more apropos given the first iThink.  Ha, ha, ha.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:39 11:39 09:43 09:43 1.20
0.63 17:11 05:32 08:47 09:23 1.83
0.63 23:31 06:20 10:03 09:33 2.46
1.29 35:18 11:47 09:08 09:25 3.75
1.64 50:31 15:13 09:17 09:22 5.39
1.27 61:42 11:11 08:48 09:16 6.66

23,019m on Concept2 Model D, 1:47:59, 25 FEB 18, Springfield, Virginia

iThink: none as I was watching a rerun of the Virginia-Princeton lacrosse game from yesterday.

WX at 5 PM (22) Feb 25     52.3 (11.3)     51.3 (10.7)     29.95 (1014)     Calm RH 96

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 137/147

Today is a day that I probably should've run, but I wanted to sit through a full game, and I was going to experiment with whether I could get through an entire lacrosse game (skipping through commercials and halftime) while erging the entire time.

My goal was to hold about 700kcal/hr or more, or 2:20/500m, whichever was on.  I don't know whether that was actually comparable, but it started getting a lot harder by the third quarter as I wasn't really used to erging much over 15km.

I am sure I'm going pay for this in spades, but this might be the way I get around not seeing any movies.  I will have to use subtitles since the Concept2 drowns out the sound.

Splits
Distance:    23019
Time:    1:47:59.0
Avg/500m:    02:20.7
Drag Factor:    108
Per Mile:    00:07:33

4.1mi, 43:23, 23 FEB 18, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 6 AM (11) Feb 23 41 (5) 39 (4) 30.57 (1035) Calm mist RH 93

Odometer 18: 66.7mi

Z3. Average/max heart rate = 138/154.

Today is a good example of forcing myself to get outside even though I had an overpowering case of the fuckits this AM. It is rare that I've had such an active desire not to get at it, but I had to ironman my way through a day where I really wanted to sleep in. I don't think my caloric intake can afford it, personally. Thus, I ran.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:24 13:24 10:59 10:59 1.22
0.84 22:01 08:37 10:15 10:41 2.06
2.05 43:23 21:23 10:26 10:33 4.11

5.0mi, 49:38, 21 FEB 18, Springfield, Virginia

iThink:
Johnny Cash, "God's Gonna Cut You Down"

WX at 6 AM (11) Feb 21 61.0 (16.1) 58.6 (14.8) 30.34 (1027) S 3 RH 91

Odometer 18: 62.6mi

Z3. Average/max heart rate = 146/162.

Wasn't sure how I was going to feel as I was pretty tired and almost slept in. Glad I got one in as I'd probably regret it later. I was deliberately controlling pace to not blow 160bpm too hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:52 12:52 10:38 10:38 1.21
1.29 25:51 13:00 10:04 10:21 2.50
1.29 38:31 12:40 09:49 10:10 3.79
1.21 49:38 11:07 09:11 09:56 5.00

5.35mi, 53:38, 20 FEB 18, Springfield, Virginia

iThink:
Johnny Cash, "God's Gonna Cut You Down"

WX at 6 AM (11) Feb 20 52.5 (11.4) 50.9 (10.5) 30.36 (1028) S 3 RH 94

Odometer 18: 57.6mi

Z3 high, Z4 finish. Average/max heart rate = 148/167.

Tired legs at the start, so I didn't feel very ambitious. I was wanting to run under 10min/mi by the time I hit my first split, and largely achieved that by mile 2. The rest was making up for the slower start that I had at the beginning.

Push-up and sit-up season encroaches.  It's one of those two times of the year.  Time to get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:56 12:56 10:42 10:42 1.21
1.29 26:13 13:16 10:17 10:29 2.50
1.65 42:36 16:23 09:56 10:16 4.15
1.20 53:38 11:02 09:11 10:01 5.35

7.07mi, 78:23, 18 FEB 18, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix)

WX at 2 PM (19) Feb 18 50.7 (10.4) 27.9 (-2.3) 30.4 (1029) N 3 RH 40

Odometer 18: 82.3mi

Z3. Average/max heart rate = 142/157.

Easy, and I mean easy recovery run. The only easier I could've taken it is if I were walking. I took the Running Partner out for the usual run but it went harder than usual for relative effort, so my recovery run was guaranteed today, bar none. That's good because my legs are totally beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:29 15:29 10:23 10:23 1.49
4.10 62:32 47:03 11:29 11:11 5.59
1.48 78:23 15:52 10:43 11:05 7.07

9.01mi, 87:22, 17 FEB 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" Ft. Zedd (Sebastian Wibe Remix)
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 1 PM (18) Feb 17 42.4 (5.8) 26.1 (-3.3) 30.24 (1024) SSE 7 RH 51

Odometer 18: 75.2mi

Z4. Average/max heart rate = 156/171

Not sure how I was going to feel, and it started getting cooler, but I'm glad I got in two laps of Burke Lake Park today. Not slow, not bad, and my goal was to run generally below 10:00/mi at below 160bpm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.51 43:56 43:56 09:44 09:44 4.51
4.50 87:22 43:27 09:39 09:42 9.01

5.41mi, 55:17, 16 FEB 18, Springfield, Virginia

iThink:
Motörhead, "The Ace of Spades"
Foo Fighters, "White Limo"

WX at 6 AM (11) Feb 16 61.9 (16.6) 55.9 (13.3) 29.7 (1005) NW 8 light rain RH 80

Odometer 18: 66.2mi

Z3. Average/max heart rate = 145/161

I wanted to run 666 this morning, but didn't quite get to.

I've had a nagging nosebleed the last week or so. It won't go away and it comes up at inconvenient times, like when I was on my run this morning. I guess I was glad I was wearing a red shirt this morning and it was dark.

My legs were dead at start, and I was really tired, even though I've been averaging more sleep than usual by an hour or two. I was okay by mile 4, but I need to pay attention to that trend.

Still better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:20 12:20 10:16 10:16 1.20
0.63 18:24 06:04 09:38 10:03 1.83
0.63 25:40 07:16 11:33 10:26 2.46
1.72 43:29 17:49 10:22 10:24 4.18
1.23 55:17 11:48 09:36 10:13 5.41

Song of the Day

6.66mi, 65:27, 14 FEB 18, Springfield, Virginia

iThink:
U2, "I Will Follow"

WX at 6 AM (11) Feb 14 30 (-1) 28 (-2) 30.43 (1030) Calm RH 92

Odometer 18: 60.8mi

Z3 high-Z4. Average/max heart rate = 151/167.

I couldn't pass up the temptation to run 6.66mi on Valentine's Day, when I'm generally my grouchiest. Also, I adore running 666.A lot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:06 12:06 10:05 10:05 1.20
0.63 17:55 05:49 09:13 09:47 1.83
0.63 24:42 06:48 10:47 10:03 2.46
1.28 37:24 12:41 09:55 10:00 3.74
1.67 53:49 16:25 09:50 09:57 5.41
1.25 65:27 11:38 09:19 09:50 6.66

4.1mi, 46:12, 12 FEB 18, Springfield, Virginia

iThink:
Leo Moracchioli, "Hello" (yes, the metal cover.)

WX at 6 AM (11) Feb 12 48 (9) 39 (4) 30.2 (1022) NNW 15G28 light rain RH 70

Odometer 18: 54.1mi

Z3 low-mid. Average/max heart rate = 137/155.

A proper recovery run after yesterday's long run. It was a bit colder than I expected and even warming up after a mile and a half didn't help as much. No matter.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:48 13:48 11:24 11:24 1.21
0.84 22:57 09:09 10:54 11:12 2.05
0.84 32:57 10:00 11:55 11:24 2.89
1.21 46:12 13:15 10:57 11:16 4.10

10.16mi, 100:54, 11 FEB 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" Ft. Zedd (Sebastian Wibe Remix)
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 3 PM (20) Feb 11 65.1 (18.4) 62.1 (16.7) 29.86 (1011) SSW 6 RH 89

Odometer 18: 50.0mi

Z3 high-Z4. Average/max heart rate = 156/181

Someday I'm going to have the discipline to actually run a long run at zone 3 all the way through. It is much, much harder than it sounds. I ran fairly steady effort all the way back, but consistent with my long history running distance, my default level of effort is anaerobic threshold unless I spend effort to stay below or above it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.52 24:52 24:52 09:52 09:52 2.52
2.57 50:12 25:21 09:52 09:52 5.09
2.55 75:33 25:21 09:56 09:53 7.64
2.52 00:54 25:21 10:04 09:56 10.16

5.34mi, 51:10, 9 FEB 18, Springfield, Virginia

iThink:
Simon and Garfunkel, "Homeward Bound"
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (11) Feb 09 22.1 (-5.5) 19.4 (-7.0) 30.52 (1033) Calm RH 89

Odometer 18: 39.9mi

Z4. Average/max heart rate = 151/170.

Not sure how I was going to feel today, but better after the first two miles. First mile didn't start so great.  This week at work has been brutal, so I probably needed this.

It didn't help that I had a gusher of a nosebleed at 1am this morning, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 11:54 11:54 10:00 10:00 1.19
1.29 24:28 12:33 09:44 09:52 2.48
1.66 40:22 15:54 09:35 09:45 4.14
1.20 51:10 10:48 09:00 09:35 5.34

5.35mi, 51:12, 6 FEB 18, Springfield, Virginia

iThink:
disappear fear, "Kiss the World"
disappear fear, "Boxers"

WX at 6 AM (11) Feb 06 23.0 (-5.0) 20.3 (-6.5) 30.29 (1025) Calm RH

Odometer 18: 34.6mi

Z3 start, Z4 finish. Average/max heart rate = 150/166.

Not sure how I was going to feel for the first run in a while, but it was okay. I just needed to get at it. The lack of wind was a blessing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:03 12:03 10:03 10:03 1.20
1.29 24:30 12:26 09:39 09:50 2.49
1.65 40:10 15:41 09:30 09:42 4.14
1.21 51:12 11:02 09:07 09:34 5.35

10,000m on Concept2 Model D, 43:25.4, 5 FEB 18, Springfield, Virginia

iThink:
Stephen Sondheim, "The Ballad of Sweeney Todd"

WX at 6 AM (11) Feb 05     35.2 (1.8)     34.0 (1.1)     29.93 (1013)     NW 18G33 RH 95

Odometer 14B: 411.0mi

Z3 first half, Z4 second half.  Average/max heart rate = 154/170

I'd planned on erging this morning, but looking at the weather report, that just reinforces having the good sense not to go outside this morning.

I wasn't sure how I was going to feel even after a day off because I've been so beat lately, but today was a good erg.  I'm feeling some basic improvements coming back insofar as I may be working about the same level, but I don't feel like I'm having to grind it out mentally as I was having to do a few weeks ago to get these times.

Today's iThink was particularly apropos: "Attend the tale of Sweeney Todd, who served a dark and a hungry god..."  The tempo and the demeanor fit this morning.

Splits
Distance:    10000
Time:    43:25.4
Avg/500m:    02:10.3
Drag Factor:    113
Per Mile:    00:06:59

5,000m on Concept2 Model D, 22:53.7, 3 FEB 18, Springfield, Virginia

iThink: none.  Was watching an episode of Battlestar Galactica on disk as I wasn't planning on going very hard.

WX at      7 AM (12) Feb 03     11.3 (-11.5)     6.6 (-14.1)     30.52 (1033)     Calm RH 81

Odometer 14B: 411.0mi

Z3.  Max heart rate = 155 but most was under anaerobic threshold.

I briefly thought about running.  Then I saw the temperature and decided to row instead.  Then I was planning on rowing 15km.  Then 10km.  Then I just called it at 5km. 

Not feeling it today.

Splits
Distance:    5000
Time:    22:53.7
Avg/500m:    02:17.4
Drag Factor:    113
Per Mile:    00:07:22

10,000m on Concept2 Model D, 43:04.3, 2 FEB 18, Springfield, Virginia

iThink:
Throwing Muses "Flood"
Sascha Collisson, "Ablaze"

WX at 6 AM (11) Feb 02     36.3 (2.4)     24.1 (-4.4)     30.02 (1016)     NW 18G30 RH 60

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 162/179

I never know what to think when I erg.  Today ran fast because for some reason, I started fast and just stayed that way.  It meant that a sizeable chunk of the session today was rowed at the top end of zone 4 and the majority of the last 2500m was, for all intents and purposes, in the zone 4-zone 5 threshold.  THe finish was the same hard dash for the finish.

I didn't feel like running given the weather, and also because I'd already made preparations to erg for this morning.

Splits
Distance:    10000
Time:    43:04.3
Avg/500m:    02:09.2
Drag Factor:    112
Per Mile:    00:06:56

6.23mi, 59:51, 1 FEB 18, Springfield, Virginia

iThink:
Armor for Sleep, "Car Underwater"
Metallica, "Creeping Death"

WX at 6 AM (11) Feb 01 39.7 (4.3) 20.1 (-6.6) 30.02 (1016) S 5 RH 44

Odometer 18: 29.3mi

Z4. Average/max heart rate = 153/172.

There goes January, like a kidney stone. Except fast.

Today's run was a window of opportunity before the weather goes sour again. I was angry because the OPFOR Cdr's dog got into my study and tore things up. This is a dog I neither asked for and neither wanted, and I've been fairly pointed in my commentary on pets, telling my kids "any pet I would've had when I was living by myself would have starved to death," as to why I don't want pets. I have other things to do.

This run reflected the usual pattern of slow start to progressively faster and harder finish.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 11:57 11:57 10:03 10:03 1.19
0.63 17:42 05:45 09:08 09:44 1.82
0.63 24:23 06:41 10:36 09:57 2.45
1.29 36:48 12:25 09:38 09:50 3.74
1.28 49:02 12:14 09:33 09:46 5.02
1.21 59:51 10:49 08:57 09:36 6.23