10,000m on Concept2 Model D, 46:18.7, 29 APR 19, Springfield, Virginia

iThink: None

WX at      10 PM (2) Apr 29     55 (13)     50 (10)     30.23 (1023)     SSE 6 RH 81

Odometer 14B: 411.0mi

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

I was watching the first half of the North Carolina-Syracuse game in the play-in round of the ACC lacrosse championship.  My distance vision is starting to go, unfortunately.

On the bright side, I was cranking negative splits all the way to the end.  I did not by any stretch expect to be cranking 2:15/500m on a day that I planned to go easier.  Good deal.

Splits
Distance:    10000
Time:    46:18.7
Avg/500m:    02:18.9
Drag Factor:    116
Per Mile:    00:07:27

10,000m on Concept2 Model D, 44:57.5, 27 APR 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Ultimate Fakebook, "Record Release Party"

WX at 2 PM (18) Apr 27     69 (21)     26 (-3)     29.75 (1007)     WNW 13G26 RH 19

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 151/168

First endurance work since last week.  When I run, my back hurts like hell.  I'm hoping rowing won't aggravate my back.

First half was hard, but second half I got some surprising speed at the back half.

Splits
Distance:    5000
Time:    22:16.5

Distance:    10000
Time:    44:57.5
Avg/500m:    02:14.9
Drag Factor:    115
Per Mile:    00:07:14

3.03mi, 30:52, 25 APR 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Apr 25 56.7 (13.7) 50.2 (10.1) 29.9 (1012) Calm RH 78

Odometer 19: 16.7mi

Z3. Average/max heart rate = 149/165

Lots of mobility work to offset the back pain I've been feeling most of the last few weeks. I hope it works, but it's cutting into my running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 10:12 30:52 10:12 10:12 3.03

4.11mi, 40:08, 23 APR 19, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop The World"
Journey, "Still They Ride"

WX at 6 AM (10) Apr 23 46.6 (8.1) 45.0 (7.2) 30.06 (1017) Calm RH 94

Odometer 19: 13.6mi

Z3. Average/max heart rate = 149/165

Only got 4 hours of sleep but forced myself to get at it this morning. I can't afford to bag it much longer as I'm starting to lard out. The iThinks this morning were throwbacks to the mid 1990s and early 1980s respectively, although I'm not sure where the Journey song came from.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:01 12:01 10:01 10:01 1.20
0.85 20:12 08:10 09:37 09:51 2.05
0.85 29:07 08:55 10:30 10:03 2.90
1.21 40:08 11:01 09:06 09:46 4.11

3.03mi, 35:09, 19 APR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Apr 19 67.1 (19.5) 59.2 (15.1) 29.76 (1007) SSE 8 RH 75

Odometer 19: 9.5mi

Z2. Average/max heart rate = 136/151

Exhausted all week and only rowed once aside from this. I need to figure out how to get some energy back as I am more or less out of gas all the time. I had to force myself to get up and do this lest I go the entire week without running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 35:09 35:09 11:36 11:36 3.03

10,000m on Concept2 Model D, 46:18.1, 16 APR 19, Springfield, Virginia

iThink:
None as I was watching the first half of UMass-Towson on Lax Sports Network.

WX at 10 PM (2) Apr 15     49.5 (9.7)     28.4 (-2.0)     30.02 (1016)     W 10 RH 43

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 141/160

Not a great erg, but I should preface that I haven't been on it in a while.  Maybe I need to start getting back on it again so I have some resistance work to offset the running.  Also, it might help with more general weight-bearing work for the back, since the rehab workouts seem to have a side effect of reducing residual pain.

The hard part of watching lacrosse games on the erg is the amount of background noise the Concept2 generates.  I don't want to crank up the volume too much at this hour.

Splits
Distance:    10000
Time:    46:18.1
Avg/500m:    02:18.9
Drag Factor:    114
Per Mile:    00:07:27

5.35mi, 55:51, 13 APR 19, Springfield, Virginia

iThink:
Some very uncharacteristic song that I forgot after returning
Chris Roe, "The Fastest Men on Earth"

WX at 11 AM (15) Apr 13 70.0 (21.1) 63.0 (17.2) 30.11 (1019) ENE 6 RH 79

Odometer 18B: 355.4mi

Z3 high. Average/max heart rate = 151/169

Hard slow run as I haven't run except maybe once in the last week. This past week was utterly exhausting at work and I am completely crispy toast. Today was also a bit warmer and more humid, so I had to work harder.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:52 12:52 10:38 10:38 1.21
1.30 26:45 13:53 10:41 10:39 2.51
1.63 43:56 17:11 10:32 10:37 4.14
1.21 55:51 11:55 09:51 10:26 5.35

4.56mi, 46:36, 9 APR 19, Springfield, Virginia

iThink:
Johns Hopkins Pep Band playing Green Day, "Holiday"

WX at 6 AM (10) Apr 09 59 (15) 57 (14) 29.7 (1005) Calm mist RH 93

Odometer 18B: 350.0mi

Z3. Average/max heart rate = 147/164

First run in a while, at least post-PT test. Man, I am tired, and this was not a fast run. Fortunately, it didn't have to be.

Re: iThink, I'm still having post-Homecoming band afterglow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:28 12:28 10:28 10:28 1.19
1.08 23:14 10:47 09:59 10:14 2.27
1.08 34:46 11:32 10:41 10:23 3.35
1.21 46:36 11:50 09:47 10:13 4.56

Record APFT, 286 points, 4 APR 19, Arlington, VA

iThink: Bob Mould, "I Fought"

WX at 7 AM (11) Apr 04 48.0 (8.9) 37.0 (2.8) 30.41 (1029) Calm

Odometer 19: 6.5mi

Z4 high.  Average/Max heart rate = no reading

I'm pretty sure I wouldn't have done anywhere close to what I ran last year, given my bad back, but I definitely exceeded expectations on this test.  Body fat percentage was well within tolerances, so it's all good.

Splits:
Pushups: 67
Situps: 75
2MR: 15:47