6.01mi, 60:29, 30 OCT 19, Arlington, Virginia

iThink:
The Bats, "Courage"

WX at 3 PM (19) Oct 30 66.9 (19.4) 57.0 (13.9) 30.18 (1022) SSW 6

Odometer 19B: 69.0mi

Z4. Average/max heart rate = 154/177

First real run in a long while. I wasn't sure how I'd feel, and this was largely unknown terrain, but it was useful to get back at it, especially during the middle of the day.  My right calf was cramping but that was after a day of heavy lifting the day prior.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 19:51 19:51 09:59 09:59 1.99
1.70 36:57 17:06 10:04 10:01 3.69
1.21 48:56 11:59 09:54 09:59 4.90
1.11 60:29 11:33 10:24 10:04 6.01

2.0mi on dreadmill, 17:40, 26 OCT 19, Fort Belvoir, Virginia

iThink:
The Lemonheads, "Tenderfoot"

WX at 7 PM (23) Oct 26 61.7 (16.5) 52.2 (11.2) 30.13 (1020) Calm

Odometer 19: 186.1mi

Z3-Z4. Average/max heart rate = 152/163

Dreadmill to continue lard burnage after lifting. I was thinking I was going to try to run Sunday, but it depends on weather and how I feel. The second lap was markedly faster than the first as I was geared up and just decided to run it out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 17:40 08:38 08:38 08:50 2.00

2.5mi, 23:41.2, 22 OCT 19, Arlington, Virginia

iThink:
Journey, "Only The Young"

WX at 1 PM (17) Oct 22 63.0 (17.2) 57.0 (13.9) 29.89 (1012) S 13

Odometer 19B: 62.0mi

Z3. Average/max heart rate = 149/167

Easy run after lifting. My legs are throbbing, but so long as I can squeeze cardio after lifting, it will increase the burn.

Splits

SGMT AGGRG SEGMNT PERMI AVGPC DIST
0.25 02:33 2:33.1 10:12 10:12 0.25
0.25 05:08 2:35.4 10:22 10:17 0.50
0.25 07:40 2:31.3 10:05 10:13 0.75
0.25 10:05 2:24.9 09:40 10:05 1.00
0.25 12:26 2:20.9 09:24 09:57 1.25
0.25 14:46 2:20.2 09:21 09:51 1.50
0.25 17:01 2:15.6 09:02 09:44 1.75
0.25 19:15 2:13.1 08:52 09:37 2.00
0.25 21:34 2:19.1 09:16 09:35 2.25
0.25 23:41 2:07.3 08:29 09:28 2.50

8,000+2,000m on Concept2 Model D, 43:44.7, 21 OCT 19, Springfield, Virginia

iThink:
Green Day, "Boulevard of Broken Dreams"
Green Day, "Holiday"

WX at      7 PM (23) Oct 21     57.0 (13.9)     52.9 (11.6)     30.05 (1017)     Calm

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 152/165

First time on the erg in just about forever.  I was looking to go hard for a set amount and then force out a cooldown, that in practice, wasn't much of a cool-down.  I realize the kind of stepdown pace I have to do in order to really cool down was slower than I was willing to go.  So I was a bit undisciplined, but I didn't feel like going 10km full bore.  I was pretty happy about the first 8k, though.

I didn't make it out to the gym today, although today probably should've been a rest day.  I wasn't going to completely let it slide, and I was meaning to run, but I didn't.  Oops.  Or not.

Splits
Distance:    8000
Time:    34:35.8
Avg/500m:    02:09.7
Drag Factor:    149
Per Mile:    00:06:58

Distance:    2000
Time:    09:08.8
Avg/500m:    02:17.2
Drag Factor:    149
Per Mile:    00:07:22

3.2mi, 30:00, 20 OCT 19, Quantico, Virginia

iThink:
Sacha Collisson, "Ablaze"

WX at Noon (16) Oct 20 57.9 (14.4) 55.0 (12.8) 29.86 (1011) NE 18 rain; mist

Odometer 19: 183.1mi

Z3-Z4. Average/max heart rate = 157/176

Heavy lifting this morning, with some added running at the back side to continue burning lard. Weight is at its lowest in a while, 194.6, so I've been getting leaner and I am pretty happy with that. I was completely smoked this afternoon, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:14 09:24 09:24 09:37 2.00
1.00 28:13 08:59 08:59 09:24 3.00
0.20 30:00 01:47 08:55 09:23 3.20

2.0mi recovery run, 19:32, 18 OCT 19, Arlington, Virginia

iThink:
can't remember a few days out, but I'm guessing Touché Amoré, "Palm Dreams"

WX at 16:56 NW 14 G 18 10.00 Fair CLR 64 34 32% NA NA 29.97 1015.2

Odometer 18B: somewhere around 390mi

Z3. Average/max heart rate = 148/158

Easy recovery run this time as I did a fair amount of lifting beforehand but I have been sleep deprived most of the week and I am exhausted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:50 04:50 09:41 09:41 0.50
0.50 09:50 04:59 09:59 09:50 1.00
0.50 14:45 04:55 09:50 09:50 1.50
0.50 19:32 04:47 09:34 09:46 2.00

4+1mi, 35:20+10:23, 16 OCT 19, Arlington, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (16) Oct 16 61.0 (16.1) 59.0 (15.0) 29.67 (1004) W 7 heavy rain; mist

Odometer 19B: 59.0mi

Z3-Z4. Average/max heart rate = 155/177

Some lifting to attack some nagging back pain, followed by four miles at just above threshold pace, then an easier recovery mile, then some work with the foam roller, for which it's been a while (and I felt it for sure). Still, some athletic catharsis is a good thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:04 08:49 08:49 09:02 2.00
1.00 26:51 08:47 08:47 08:57 3.00
1.00 35:20 08:30 08:30 08:50 4.00
1.00 45:44 10:23 10:23 09:09 5.00

4.0mi, 35:26, 15 OCT 19, Arlington, Virginia

iThink:
Journey, "Only the Young"

WX at 09:56 Calm 9.00 Fair CLR 62 48 60% NA NA 30.18 1022.3

Odometer 19B: 54.0mi

Z3 high. Average/max heart rate = unknown

Easy run after some heavy lifting but it was also just to shake some of the cobwebs off. As usual, this is on the indoor track in the Pentagon, which has some form of energy return and I run faster on it than I do outside.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 35:26 35:26 08:51 08:51 4.00

5.0mi, 49:40, 9 OCT 19, Springfield, Virginia

iThink:
Maritime, "Pearl"

WX at 6 AM (10) Oct 09 56.7 (13.7) 48.0 (8.9) 30.2 (1022) N 6 RH 72

Odometer 19B: 50.0mi

Z3-Z4. Average/max heart rate = supposedly 147/167

First run since Sunday. I felt okay, although this is coming after a day of lifting yesterday that included, among other things, deadlifts in anticipation of the Army's upcoming Crossfit-gone-wild PT test.

Not slow, but not blindingly fast, although the weather helped a lot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:06 12:06 10:00 10:00 1.21
1.29 25:09 13:02 10:07 10:04 2.50
1.29 38:14 13:04 10:08 10:05 3.79
1.22 49:40 11:27 09:23 09:55 5.01

4.0mi on dreadmill, 36:36, 6 OCT 19, Quantico, Virginia

iThink:
The Bats, "Courage"

WX at 11 AM (15) Oct 06 68.0 (20.0) 57.9 (14.4) 30.3 (1026) SSW 6

Odometer 19B: 45.0mi

Z3. Average/max heart rate = supposedly 167/177, but probably not

First workout after a radio frequency ablation this past wednesday of my L4, L5, and S1 nerve clusters. The pain relief is still apparent after going to the gym and I had forgotten to take my daily meds so I was working off no NSAIDS beforehand. I am mildly encouraged that things that would've induced crippling back pain didn't. So there's that.

Dreadmill went okay once I got it programmed. Weight work preceding was just where I left off last week!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 18:40 09:07 09:07 09:20 2.00
1.00 27:45 09:05 09:05 09:15 3.00
1.00 36:36 08:51 08:51 09:09 4.00

Record APFT, 287/293 points, 1 OCT 19, Arlington, VA

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Oct 01 70.0 (21.1) 62.1 (16.7) 30.16 (1021) S 5

Odometer 19B: 40.0mi

Z4 high, Z5 finish. Average/max heart rate = 170/180

First and possibly the last APFT I take in the 47-51 age bracket, depending on whether the Army embarks on their damn fool expedition of a Crossfit-gone-wild PT test.

I was pleasantly surprised at the time I ran because I'm guessing my increased speed stems from some of the squats and leg presses I've been doing, which increased some of my power, giving better speed.

My streak of 200 points in the first two events remains unbroken on active duty, not counting my forays at Ranger School.

What made this morning's test unusual was a discrepancy in grading; my grader missed one of my laps and I had to run 17 before he called me finished. Ironically, that 17th lap still finished me well before I expected, given my bad back. Had I been called at the 16th lap, I would've gotten a 293. Still, I can live with a 287, even with the error in grading.

I am done overachieving.

Splits
Pushups: 60
Situps: 70
Time: 15:13 or 15:58

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.13 00:55 54.9 07:19 07:19 0.13
0.13 01:49 53.9 07:11 07:15 0.25
0.13 02:43 54.5 07:16 07:15 0.38
0.13 03:40 57.0 07:36 07:21 0.50
0.13 04:36 55.4 07:23 07:21 0.63
0.13 05:32 56.5 07:32 07:23 0.75
0.13 06:30 58.0 07:44 07:26 0.88
0.13 07:27 56.9 07:35 07:27 1.00
0.13 08:24 57.4 07:39 07:28 1.13
0.13 09:23 58.6 07:49 07:30 1.25
0.13 10:23 59.9 07:59 07:33 1.38
0.13 11:21 58.3 07:46 07:34 1.50
0.13 12:19 57.8 07:42 07:35 1.63
0.13 13:19 59.6 07:57 07:36 1.75
0.13 14:15 56.5 07:32 07:36 1.88
0.13 15:13 57.7 07:42 07:36 2.00
0.13 15:58 45.3 06:02 07:31 2.13