5.36mi, 53:34, 29 JAN 19, Springfield, Virginia

iThink:
Bob Mould, "Pray for Rain"
Sugar, "Tilted"

WX at 6 AM (11) Jan 29 29.7 (-1.3) 23.4 (-4.8) 29.93 (1013) ESE 3 RH 77

Odometer 18B: 228.9mi

Anaerobic threshold to Z4. Average/max heart rate = 153/172

Today felt easier. Might've been that I took yesterday off, or that I've been better about stretching and doing mobility work. It sure felt better at the start, so that's my hope that there is less suckage.

The iThink is a telling indicator of things at home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:23 12:23 10:14 10:14 1.21
1.30 25:13 12:50 09:53 10:03 2.51
1.64 41:55 16:42 10:11 10:06 4.15
1.21 53:34 11:40 09:38 10:00 5.36

5.04mi, 54:55, 27 JAN 19, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 2 PM (19) Jan 27 47.7 (8.7) 21.9 (-5.6) 29.98 (1015) SSW 6 RH 35

Odometer 18B: 223.5mi

Z3. Average/max heart rate = 148/162

Recovery run as my back was in armed rebellion all day after yesterday's run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:22 13:22 11:03 11:03 1.21
1.31 27:32 14:10 10:49 10:56 2.52
1.31 42:20 14:47 11:17 11:03 3.83
1.21 54:55 12:35 10:24 10:54 5.04

8.18mi, 82:02, 26 JAN 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet"

WX at 2 PM (19) Jan 26 38.7 (3.7) 8.4 (-13.1) 30.18 (1022) WSW 5 RH 28

Odometer 18B: 218.4mi

Z3-Z4. Average/max heart rate = 155/171

First run in days and very slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 20:54 20:54 09:57 09:57 2.10
0.74 28:30 07:36 10:16 10:02 2.84
2.49 53:51 25:22 10:11 10:06 5.33
1.65 70:25 16:34 10:02 10:05 6.98
1.20 82:02 11:37 09:41 10:02 8.18

4.09mi, 41:45, 22 JAN 19, Springfield, Virginia

iThink:
Richard Canavan, "Amongst the Stars"
James Horner, "Battle in the Mutara Nebula"

WX at 6 AM (11) Jan 22 11.8 (-11.2) 2.7 (-16.3) 30.69 (1039) Calm RH 65

Odometer 18B: 210.2mi

Z3-Z4. Average/max heart rate = 145/163

Unimpressive run, but the first in a while. I needed it, but needed to get out there and actually hit it rather than staying inside and erging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:37 12:37 10:26 10:26 1.21
0.83 20:59 08:21 10:04 10:17 2.04
0.84 29:52 08:53 10:34 10:22 2.88
1.21 41:45 11:53 09:50 10:12 4.09

10,000m on Concept2 Model D, 45:24.0, 21 JAN 19, Springfield, Virginia

iThink: None

WX at      11 AM (16) Jan 21     18.0 (-7.8)     -9.8 (-23.2)     30.35 (1027)     NW 29G39

Odometer 14B: 411.0mi

Z3 start, Z4 finish.  Average/max heart rate = 149/167


It was entirely too cold and windy to run.  So I erged instead.

Average HR is a little high because it started 10 minutes into the erg.  I was watching the documentary Spitfire, and as I was finishing up, I found I was cranking harder during the air combat maneuvering sequences.  Appropriate enough.

Splits
Distance:    10000
Time:    45:24.0
Avg/500m:    02:16.2
Drag Factor:    110
Per Mile:    00:07:18

15,000m on Concept2 Model D, 70:02.05, 20 JAN 19, Springfield, Virginia

iThink: None.

WX at      1 PM (18) Jan 20     34.5 (1.4)     19.6 (-6.9)     29.58 (1001)     WNW 23G40

Odometer 14B: 411.0mi

Z3 mostly, Z4 finish.  Average/max heart rate = 140/166

I was thinking about running but decided not to due to the wind.  15km, easy row, but on higher drag factor.

Splits
Distance:    15000
Time:    1:10:02.5
Avg/500m:    02:20.1
Drag Factor:    109
Per Mile:    00:07:31

10,000m on Concept2 Model D, 44:07.5, 18 JAN 19, Springfield, Virginia

iThink:
Let's Active, "Edge of the World"

WX at      6 AM (11) Jan 18     32.9 (0.5)     31.1 (-0.5)     30.07 (1018)     Calm

Odometer 14B: 411.0mi

Z3 start, Z4 mid-high finish.  Average/max heart rate = 154/171

I was shocked to crank 44:07 this morning.  I was not thinking I was going to be able to turn something of that speed, but I did.  I found that once I settled into that speed, it was not too difficult to hold it, until I got to about the 160-165 bpm range, at which point, it starts to become both endurance and power.

But being able to do this for the first time in a while was encouraging.  Today's iThink was pretty unusual, though.

Splits
Distance:    10000
Time:    44:07.5
Avg/500m:    02:12.4
Drag Factor:    101
Per Mile:    00:07:06

4.0+0.5mi, 42:16, 15 JAN 19, Springfield, Virginia

iThink:
AC/DC, "Thunderstruck"

WX at 9 AM (14) Jan 15 21.7 (-5.7) 19.2 (-7.1) 30.23 (1023) Calm...so I ran indoors!

Odometer 18B: 206.1mi

Z4. Average/max heart rate = 159/174

I wasn't sure how I was going to feel, but I was glad that I got in 4.5mi, at a pace that didn't feel very relaxed, and by mile 4, started to show some more signs of life! As usual, once I got through the first 25 minutes or so, I was starting to run negative splits, and that felt pretty good. Also, better than doing nothing!

The last 0.5 miles was a cooldown and that was deliberately run super slow to get heart rate down to a reasonable level before returning to the shitshow that has been work from time to time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 17:58 09:06 09:06 08:59 2.00
1.00 27:00 09:03 09:03 09:00 3.00
1.00 35:38 08:37 08:37 08:54 4.00
0.50 42:16 06:39 13:17 09:24 4.50

15,000m on Concept2 Model D, 71:11.0, 14 JAN 19, Springfield, Virginia

iThink: none

WX at      3 PM (20) Jan 14     36.7 (2.6)     17.8 (-7.9)     30.23 (1023)     NW 5 RH 45

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 146/163

It's snowy outside, so I decided for a long erg while watching Tombstone on DVD.  Not fast, but that's not the point of a 15km erg.

Splits
Distance:    15000
Time:    1:11:11.0
Avg/500m:    02:22.4
Drag Factor:    100
Per Mile:    00:07:38

5.11mi, 51:47, 10 JAN 19, Springfield, Virginia

iThink:
Chris Stamey, "Universe-Sized Arms"

WX at 6 AM (11) Jan 10 29.5 (-1.4) 10.8 (-11.8) 29.93 (1013) WNW 17G28 RH 44 WC 17 (-8)

Odometer 18B: 201.6mi

Z3-Z4. Average/max heart rate = 148/166

I spent almost 30 minutes doing mobility work before I even got out the door. Ugh. At least I got in more than 5.

Wind made a substantial difference today, and the wind chill did not help.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:02 13:02 10:41 10:41 1.22
1.34 26:31 13:29 10:04 10:21 2.56
1.34 40:17 13:46 10:17 10:20 3.90
1.21 51:47 11:30 09:30 10:08 5.11

3.21mi, 34:28, 8 JAN 19, Springfield, Virginia

iThink:
The Police, "Truth Hits Everybody"
George Sanger, "Prince Thrakhath's Theme" (yes, the one from Wing Commander II.

WX at 6 AM (11) Jan 08 39.4 (4.1) 35.8 (2.1) 30.08 (1018) SSE 6 RH 86

Odometer 18B: 196.5mi

Z3. Average/max heart rate = 136/152

Slow run, recovery pace, late start. I didn't feel like much more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.21 34:28 34:28 10:44 10:44 3.21

4.1mi, 40:56, 7 JAN 19, Springfield, Virginia

iThink:
Morten Lauridsen, "O Magnum Mysterium"
Z. Randall Stroope, "Homeland"

WX at 6 AM (11) Jan 07 35.2 (1.8) 22.8 (-5.1) 30.44 (1030) Calm RH 60

Odometer 18B: 193.3mi

Z3 high-Z4. Average/max heart rate = 142/155

Quick run to get something in before rolling out for work. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:24 12:24 10:15 10:15 1.21
0.84 20:31 08:07 09:40 10:00 2.05
0.85 29:22 08:52 10:26 10:08 2.90
1.20 40:56 11:33 09:38 09:59 4.10

4.0mi, 36:04, 4 JAN 19, Arlington, Virginia

iThink:
U2, "I Will Follow"

WX at 9 AM (14) Jan 04 35 (2) 33 (1) 30.07 (1018) Calm but indoors, so reference only.

Odometer 18B: 189.2mi

Z4. Average/max heart rate = 157/167

I did my rehab workout (albeit abbreviated and with very little time in between events), then I did four miles on the indoor track at the Pentagon.

I don't know if the track is short or if the surface makes me run faster or if I'm just faster than I thought. But I was holding my own, although the second mile I can chalk up to not being very comfortable. The last two miles were most definitely faster than the first two.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:14 09:11 09:11 09:07 2.00
1.00 27:16 09:02 09:02 09:05 3.00
1.00 36:04 08:48 08:48 09:01 4.00

5.01mi, 56:09, 3 JAN 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (16) Jan 03 50.9 (10.5) 32.4 (0.2) 30.01 (1016) NW 14 RH 49

Odometer 18B: 184.2mi

Z3. Average/max heart rate = 136/150

Slow recovery run as my legs are tired and my knees hurt. Emphasis on staying below anaerobic threshold, which I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:39 13:39 11:12 11:12 1.22
1.29 28:24 14:45 11:26 11:19 2.51
1.29 43:11 14:46 11:27 11:22 3.80
1.21 56:09 12:58 10:43 11:12 5.01

8.41mi, 83:02, 2 JAN 19, Springfield, Virginia

iThink:
Foo Fighters, "Breed"
Touché Amoré, "Home Away From Here"

WX at 1 PM (18) Jan 02 45.9 (7.7) 34.7 (1.5) 30.27 (1025) SE 5 RH 64

Odometer 18B: 179.2mi

Z3 high-Z4. Average/max heart rate = 148/164

Today was ugly and slow, although it felt better in the last four miles. Uphill is not fun. But I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 20:38 20:38 09:49 09:49 2.10
0.73 27:58 07:20 10:03 09:53 2.83
2.72 55:02 27:04 09:57 09:55 5.55
1.65 71:30 16:28 09:59 09:56 7.20
1.21 83:02 11:32 09:32 09:52 8.41