5.93mi, 61:43, 28 FEB 19, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (11) Feb 28 39.7 (4.3) 33.1 (0.6) 30.03 (1016) N 3 RH 76

Odometer 18B: 294.2mi

Z3. Average/max heart rate = 143/157

Today kind of sucked. I needed to run, but had no gas in the tank.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.42 25:06 25:06 10:22 10:22 2.42
1.39 40:00 14:55 10:44 10:30 3.81
2.12 61:43 21:43 10:14 10:24 5.93

4.10mi, 40:45, 26 FEB 19, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at 6 AM (11) Feb 26 25.2 (-3.8) 17.4 (-8.1) 30.4 (1029) ESE 3 RH 72

Odometer 18B: 288.3mi

Z3 high. Average/max heart rate = 152/169

Not far, but not seemingly easy or hard, as the cadence/tempo experiment continues. This might be junk miles, but any miles are useful these days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:34 12:34 10:29 10:29 1.20
0.84 20:47 08:13 09:46 10:11 2.04
0.84 29:40 08:53 10:35 10:18 2.88
1.22 40:45 11:05 09:05 09:56 4.10

4.1mi, 40:36, 24 FEB 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 5 PM (22) Feb 24 62.2 (16.8) 46.4 (8.0) 29.48 (998) W 7 RH 56

Odometer 18B: 284.2mi

Z3. Average/max heart rate = 149/164

Easy recovery, one that semed to go well, but the weather was as good as it'll get. More experiments with tempo and cadence, which seem to be working.

A good recovery run, although it might've been too fast for a true recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:10 12:10 10:08 10:08 1.20
0.84 20:22 08:12 09:46 09:59 2.04
0.84 29:13 08:51 10:32 10:09 2.88
1.22 40:36 11:23 09:20 09:54 4.10

6.83mi, 64:24, 23 FEB 19, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 1 PM (18) Feb 23 39.0 (3.9) 33.6 (0.9) 30.36 (1028) Calm light rain RH 80

Odometer 18B: 280.1mi

Z. Average/max heart rate = 158/170

I was experimenting with tempo as I had a gait analysis done on Thursday; the takeaway was that I had an imbalanced stride (to the right side) and my foot strike cadence was a little slow (about 165spm versus the 174spm that was recommended).

Today was certainly faster but I'm not sure if it's just because of not having worked out in a while or what.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 16:01 16:01 08:57 08:57 1.79
0.91 24:57 08:56 09:49 09:14 2.70
1.28 36:59 12:02 09:24 09:18 3.98
1.65 53:06 16:07 09:46 09:26 5.63
1.20 64:24 11:18 09:25 09:26 6.83

16,500m on Concept2 Model D, 82:28.6, 20 FEB 19, Springfield, Virginia

iThink: None as I was watching the UNC-Harvard lacrosse game

WX at Noon (17) Feb 20     30 (-1)     28 (-2)     30.48 (1032)     Calm     ice pellets; mist

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/155

I'm probably going to regret cranking away on the erg for almost 90 minutes, but I needed to do something other than sit in the house and be a fat piece of shit.


I should've watched a more exciting game than UNC vs. Harvard, though.

Splits
Distance:    16500
Time:    1:22:28.6
Avg/500m:    02:30.0
Drag Factor:    111
Per Mile:    00:08:03

7.0mi, 71:37, 18 FEB 19, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra remix)"

WX at 1 PM (18) Feb 18 49.5 (9.7) 31.1 (-0.5) 30 (1015) NNW 13 RH 48

Odometer 18B: 271.8mi

Z4. Average/max heart rate = 151/167

Ugly start as before, hard run, and slower than before, but not as gritty.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 20:01 20:01 10:19 10:19 1.94
0.91 29:48 09:48 10:46 10:28 2.85
1.29 42:55 13:06 10:09 10:22 4.14
1.65 59:46 16:52 10:13 10:19 5.79
1.21 71:37 11:51 09:47 10:14 7.00

6.6mi, 67:22, 16 FEB 19, Springfield, Virginia

iThink:
Touché Amoré, "Benediction"

WX at Noon (17) Feb 16 39.9 (4.4) 16.9 (-8.4) 29.93 (1013) N 7

Odometer 18B: 264.8mi

Z4. Average/max heart rate = 150/167

This run was a hard run but slow. I don't think I've worked as hard not to quit as I did in the first 3 miles of this run. I am probably more exhausted than I think.

Many different iThink selections, but none would stick except one.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.93 19:09 19:09 09:55 09:55 1.93
0.91 29:01 09:52 10:50 10:13 2.84
2.73 56:50 27:49 10:12 10:12 5.57
1.02 67:22 10:31 10:19 10:13 6.59

4.10mi, 42:00, 13 FEB 19, Springfield, Virginia

iThink:
D.R.I., "Couch Slouch"

WX at 6 AM (11) Feb 13 35 (2) 33 (1) 29.78 (1008) Calm RH 93

Odometer 18B: 258.2mi

Z3 anaerobic threshold-Z4. Average/max heart rate = 148/165

I don't think I ever would've envisioned today's iThink, but stranger things have happened.

I was overdressed for today's run, so it was ugly and kind of slow. That's still preferable to no run at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:53 12:53 10:39 10:39 1.21
0.84 21:17 08:25 10:01 10:23 2.05
0.84 30:18 09:01 10:44 10:29 2.89
1.21 42:00 11:41 09:40 10:15 4.10

8,000m on Concept2 Model D, 38:47.1, 11 FEB 19, Springfield, Virginia

iThink:
various snippets of the concert my kids sang in last Friday and Saturday

WX at 7 AM (12) Feb 11     32.7 (0.4)     30.9 (-0.6)     30.26 (1024)     Calm     light rain RH 92

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 130/137

Easy recovery erg after yesterday's long run.  Also needed to do some mobility work for hamstrings as they were tight from doing single-leg dummbell lunges, which always leaves me sore.

Splits
Distance:    8000
Time:    38:47.1
Avg/500m:    02:25.4
Drag Factor:    110
Per Mile:    00:07:48

9.13mi, 91:11, 10 FEB 19, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra remix)"
Ariana Grande, "Break Free" (Sebastian Wibe remix)"

WX at 4 PM (21) Feb 10 39.0 (3.9) 13.6 (-10.2) 30.49 (1032) SSE 7 RH 34

Odometer 18B: 254.1mi

Z3 threshold-Z4. Average/max heart rate = 153/169

First run since Wednesday. It was that bad of a week. So I decided on 9 miles at about anaerobic threshold, and it was a pretty good run, especially the last two miles, where I started to really pick it up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.21 22:07 22:07 10:00 10:00 2.21
1.46 37:01 14:54 10:12 10:05 3.67
1.63 54:06 17:06 10:29 10:12 5.30
2.06 74:16 20:10 09:47 10:05 7.36
1.77 91:11 16:55 09:33 09:59 9.13

4.08mi, 42:46, 6 FEB 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life

WX at 6 AM (11) Feb 06 41 (5) 39 (4) 30.14 (1020) Calm mist RH 93

Odometer 18B: 245.0mi

Z3. Average/max heart rate = 140/157

Recovery run. Preferable to sleeping in, which almost did this morning. I am suffering from a chronic case of lack of motivation.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:47 12:47 10:39 10:39 1.20
0.84 21:27 08:40 10:19 10:31 2.04
0.85 30:40 09:13 10:50 10:37 2.89
1.19 42:46 12:06 10:11 10:29 4.08

6.42mi, 68:57, 5 FEB 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet"
Chris Roe, "The Fastest Men in the World"

WX at 6 AM (11) Feb 05 34.9 (1.6) 32.2 (0.1) 29.98 (1015) SE 5 RH 89 WC 30 (-1)

Odometer 18B: 240.9mi

Z4. Average/max heart rate = 145/166

Today almost turned out poorly as I needed to stop around the 4-mile mark for a pit stop. Once I got that outo fthe way I felt a lot better. I spent a substantial amount of time walking, although I didn't do as much mobility work before starting as I did in previous days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:04 12:04 09:58 09:58 1.21
1.28 25:23 13:19 10:25 10:12 2.49
2.01 49:40 24:17 12:05 11:02 4.50
1.02 59:54 10:14 10:02 10:51 5.52
0.90 68:57 09:03 10:03 10:44 6.42

5.59mi, 57:56, 2 FEB 19, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986
Game Theory and Perry Como (alternating versions), "Seattle"

WX at Noon (17) Feb 02 31.5 (-0.3) 18.3 (-7.6) 30.34 (1027) SSE 7 RH 57

Odometer 18B: 234.5mi

Z3 high-Z4. Average/max heart rate = 147/160

Dead legs almost the entire run. I have RockTape on my knees and was probably overdressed for pants, given the temperature, but the local temperature was closer to 35 rather than 31. Holy shit did today suck monkey balls.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.71 28:02 28:02 10:21 10:21 2.71
0.83 36:33 08:31 10:16 10:19 3.54
0.84 45:48 09:15 11:00 10:27 4.38
1.21 57:56 12:09 10:02 10:22 5.59

10,000m on Concept2 Model D, 44:52.7, 1 FEB 19, Springfield, Virginia

iThink:
Richard Canavan, "Amongst the Stars"

WX at      6 AM (11) Feb 01     21 (-6)     5 (-15)     30.44 (1030)     E 3     light snow RH 48

Odometer 14B: 411.0mi

Z3, Z4 briefly.  Average/max heart rate = 146/158

It's snow showers outside.  There is no way I'm running outside.

Splits
Distance:    10000
Time:    44:52.7
Avg/500m:    02:14.6
Drag Factor:    111
Per Mile:    00:07:13