4,000m on Concept2 Model D, 17:28.3, 30 JUN 19, Quantico, Virginia

iThink: none

WX at      11 AM (15) Jun 30     88.0 (31.1)     69.1 (20.6)     29.9 (1012)     NNW 15

Odometer 19: 32.8mi

Z3.  Average/max heart rate = 123/160

4km as I decided to cut it short 1km as I was introducing someone else to the erg and they stopped at 3km.  No worries, but no reason to go the full distance as I was essentially in personal trainer mode.  Last 500m or so I decided to crank harder.

This erg pulls faster than the one at home.

Splits
Distance:    4000
Time:    17:28.3
Avg/500m:    02:11.0
Drag Factor:    120
Per Mile:    00:07:02

3.93mi, 42:57, 28 JUN 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Letters to Cleo and Charlie Chesterman, "You Dirty Rat"

WX at 6 AM (10) Jun 25 71.8 (22.1) 70.5 (21.4) 29.8 (1009) Calm

Odometer 19: 30.8mi

Z3. Average/max heart rate = 146/171

Looking forward to the last day of the most punishing job I've ever had in the Army.

More wogging today.  The road to recovery continues, however slowly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:43 13:43 11:20 11:20 1.21
0.76 22:09 08:26 11:06 11:14 1.97
0.75 30:57 08:48 11:44 11:23 2.72
1.21 42:57 12:00 09:55 10:56 3.93

4.1mi, 43:38, 24 JUN 19, Springfield, Virginia

iThink:
The Delphines, "I Want You the Way I Want You Not How You Are"

WX at 24 05:56 Calm 10.00 Fair CLR 63 61 94% NA NA 29.90 1012.8

Odometer 19: 26.9mi

Z3 high. Average/max heart rate = 152/168

Rolling the dice with a second run in three days. Let's see how the back fares. I'd be embarrassed with the times except for the fact that I'm basically starting from scratch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:13 13:13 10:55 10:55 1.21
0.84 21:55 08:42 10:22 10:41 2.05
0.84 31:23 09:28 11:16 10:52 2.89
1.21 43:38 12:15 10:08 10:39 4.10

4.11mi, 46:39, 22 JUN 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (15) Jun 22 75.9 (24.4) 53.1 (11.7) 30.02 (1016) NW 9 RH 44

Odometer 19: 22.8mi

Z3. Average/max heart rate = 153/173

First run since April 25. I'm going out on a limb and trying this as the back was feeling better and I was going to go easy. So I did, in the hopes I'm not getting crippling back pain in the future. I don't really care what pace I was going so long as I got one in.

It also didn't help that the basement was flooded last week and I haven't done any cardio in over a week.  It has been not great.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:21 13:21 11:08 11:08 1.20
0.84 22:38 09:17 11:03 11:06 2.04
0.84 32:44 10:06 12:02 11:22 2.88
1.22 46:39 13:55 11:25 11:23 4.10

10,000m on Concept2 Model D, 44:18.6, 15 JUN 19, Quantico, Virginia

iThink:
The Alarm, "Strength"
Iron Maiden, "Aces High"

WX at      Noon (16) Jun 15     79.0 (26.1)     53.1 (11.7)     30.14 (1020)     SW 12

Odometer 14B: 411.0mi

Z3-Z4 finish.  Average/max heart rate = no reading

First cardio work all week.  It has fucking sucked that goddamn bad.

Splits
Distance:    10000
Time:    44:18.6
Avg/500m:    02:12.9
Drag Factor:    121
Per Mile:    00:07:08

15,000m on Concept2 Model D, 1:08:32.9, 8 JUN 19, Springfield, Virginia

iThink: None

WX at      4 PM (20) Jun 08     81.3 (27.4)     61.3 (16.3)     30.07 (1018)     SE 12

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 149/177

Easy start but surprisingly hard finish as I was watching 'The History of Time Travel' on Amazon Prime while I was erging.  The end credits turned into a hard pull to finish before they concluded.

Splits
Distance:    15000
Time:    1:08:32.9
Avg/500m:    02:17.1
Drag Factor:    132
Per Mile:    00:07:21

10,000m on Concept2 Model D, 47:09.0, 5 JUN 19, Springfield, Virginia

iThink:
Green Day, "Holiday"
Journey, "Don't Stop Believing"

WX at 6 AM (10) Jun 05     63.0 (17.2)     54.5 (12.5)     29.97 (1014)     Calm

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 142/150

I was deliberately controlling pace and stroke to stay below anaerobic threshold.  I touched 150bpm just for an instant.  The objective today was to burn lard, especially since I was pulling so close to last night's session.

Splits
Distance:    10000
Time:    47:09.0
Avg/500m:    02:21.5
Drag Factor:    129
Per Mile:    00:07:35

7,000m on Concept2 Model D, 31:58, 4 JUN 19, Springfield, Virginia

iThink: None.

WX at 9 PM (1) Jun 04     66.6 (19.2)     53.1 (11.7)     30.04 (1017)     SSE 5

Odometer 14B: 411.0mi

Z3 start, Z4 finish.  Average/max heart rate = 144/160

I have not done shit on the erg. And I'm starting to lard out.

No iThink as I was watching a documentary about a Marine BLT from 31 MEU in Fallujah in 2004 on Amazon Prime.

The Older Daughter just graduated from high school today and I'm still trying to come to terms with it.

I didn't feel like grinding out 10km if I'm going to reattack in less than 12 hours.

Splits
Distance:    7000
Time:    31:58.0
Avg/500m:    02:17.0
Drag Factor:    130
Per Mile:    00:07:21

10,000m on Concept2 Model D, 45:47.8, 2 JUN 19, Springfield, Virginia

iThink: None.

WX at 8 AM (12) Jun 02     68.9 (20.5)     62.8 (17.1)     29.77 (1008)     Calm RH 80

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 143/179

First endurance work since in almost a week.  It has been that rough of a week and when I intended to do it last night, I was too exhausted.

I need to get back into endurance work but the liabilities I incur with running are a real handicap.

No iThink as I was watching college rugby Sevens this morning on the glass tit.

Splits
Distance:    10000
Time:    45:47.8
Avg/500m:    02:17.4
Drag Factor:    125
Per Mile:    00:07:22