3.13mi, 35:33, 30 AUG 18, Springfield, Virginia

iThink:
Allegro non troppo, Dmitri Shotakovich, Symphony No. 5 in d minor

WX at 6 AM (10) Aug 30 71 (22) 71 (22) 30.02 (1016) SE 3 RH 100

Odometer 18B: 260.0mi

Z3 low. Average/max heart rate = 137/156

Back hurts some after yesterday's run, so I decided to go easier today. It is embarrassing to go this slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.13 35:33 35:33 11:22 11:22 3.13

3.11mi, 30:48, 29 AUG 18, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"

WX at 6 AM (10) Aug 29 75 (24) 77 (24) 30.06 (1017) Calm mist RH 100

Odometer 18B: 256.9mi

Z3. Average/max heart rate = 150/167

Back still hurts. I'm taking reduced mileage at the suggestion of the physical therapist, and hoping to see if it's proximate to back pain.

Goodbye, aerobic base.  Didn't take long.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.11 30:48 30:48 09:54 09:54 3.11

5.59mi, 61:36, 25 AUG 18, Springfield, Virginia

iThink:
Thomas Dolby, "I Love You Goodbye"

WX at 9 AM (13) Aug 25 71.6 (22.0) 65.5 (18.6) 30.28 (1025) Calm RH 81

Odometer 18B: 253.8mi

Z3. Average/max heart rate = 139/154

Back still hurts. Could be worse, but I am very slow today. And tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:21 15:21 10:26 10:26 1.47
4.12 61:36 46:15 11:13 11:01 5.59

4.59mi, 50:08, 21 AUG 18, Springfield, Virginia

iThink:
Thomas Dolby, "I Love You Goodbye"
Trey Parker, "America, Fuck Yeah" (from Team America: World Police)

WX at 5 AM (9) Aug 22 69 (21) 69 (21) 29.78 (1008) Calm mist RH 100

Odometer 18B: 247.7mi

Z3. Average/max heart rate = 142/161

Still slow and draggy. Legs tired, but it was very thick this morning. At least stretching is helping for the back.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 08:51 08:51 10:33 10:33 0.84
2.93 42:08 33:17 11:21 11:11 3.77
0.82 50:08 08:00 09:45 10:55 4.59

5.71mi, 66:50, 20 AUG 18, Springfield, Virginia

iThink:
Dear Nora, "The Flats of Irony"
Rise Against, "Help Is on the Way"

WX at 5 AM (9) Aug 21 73 (23) 69 (21) 30.02 (1016) ESE 6 RH 88

Odometer 18B: 243.1mi

Z3. Average/max heart rate = 138/154

Slow and draggy, my back still hurts.  Not dead legs, just no gas in the tank.  Also not getting enough sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:52 15:52 10:44 10:44 1.48
3.51 59:11 43:18 12:20 11:52 4.99
0.72 66:50 07:39 10:37 11:42 5.71

4.63mi, 49:29, 20 AUG 18, Springfield, Virginia

iThink:
Hüsker Dü, "Real World"
Thomas Dolby, "I Live In A Suitcase"

WX at 5 AM (9) Aug 20 69 (21) 69 (21) 30.06 (1017) Calm rain RH 100

Odometer 18B: 248.1mi

Z3. Average/max heart rate = 146/163

Not a good run as my back is still hurt. The Running Partner needs to work on pacing as it is very inconsistent. The rain was a tease - started beforehand, stopped during the run, then started again after finishing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.79 07:55 07:55 10:01 10:01 0.79
3.05 41:35 33:40 11:02 10:50 3.84
0.79 49:29 07:54 10:00 10:41 4.63

7.05mi, 77:00, 14 AUG 18, Springfield, Virginia

iThink:
The Bats, "Green"

WX at 6 AM (10) Aug 14 65.3 (18.5) 64.0 (17.8) 29.93 (1013) Calm RH 95

Odometer 18B: 243.0mi

Z3. Average/max heart rate = 143/171

Cooler today, and a mostly aerobic pace, but in the last mile, I decided to turn on the gas. That didn't translate into speed, but it was gratifying to push the uphill hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:29 15:29 10:32 10:32 1.47
4.11 62:08 46:39 11:21 11:08 5.58
1.47 77:00 14:52 10:07 10:55 7.05

4.47mi, 50:20, 13 AUG 18, Springfield, Virginia

iThink:
The Bats, "Courage"

WX at 6 AM (10) Aug 13 68 (20) 68 (20) 29.99 (1015) Calm mist RH 100

Odometer 18B: 235.5mi

Z3. Average/max heart rate = 141/161

Hard to believe it's almost mid-month.

Continued easy run as I get back into the saddle. I decided to go much less based on wanting to exercise some discretion, so today was it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 09:06 09:06 10:58 10:58 0.83
3.06 44:45 35:39 11:39 11:30 3.89
0.58 50:20 05:34 09:36 11:16 4.47

7.0mi, 86:41, 11 AUG 18, Springfield, Virginia

iThink:
Touché Amoré, "Blue Angels"

WX at 7 AM (11) Aug 11 72.9 (22.7) 72.9 (22.7) 29.9 (1012) Calm RH 100

Odometer 18B: 230.5mi

Z3 low. Average/max heart rate = 139/166

First run in a while as my lower back was hurt. I needed to get back at it but decided to concentrate on LSD and building base again just to make sure I didn't throw out my back. That's probably prudent, and reflects in the relative times.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.14 25:12 25:12 11:47 11:47 2.14
2.32 55:48 30:36 13:11 12:31 4.46
2.54 86:41 30:53 12:10 12:23 7.00