5.0mi, 52:40, 24 DEC 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Alvvays, "He's On The Beach"

WX at 10 AM (15) Dec 24 49.3 (9.6) 32.9 (0.5) 30.12 (1019) N 5 RH 53

Odometer 19: 240.5mi

Z4. Average/max heart rate = 148/160

Oh, did this not feel great. First time running not on the dreadmill in a long while and it makes a biiiiiiiiiig difference. Such is the price of recovery.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:48 12:48 10:40 10:40 1.20
1.29 26:08 13:20 10:20 10:30 2.49
1.29 40:08 14:00 10:51 10:37 3.78
1.22 52:40 12:32 10:16 10:32 5.00

3.0mi on dreadmill, 27:50, 22 DEC 19, Quantico, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 11 AM (16) Dec 22 35 (2) 30.46 (1031) S 5 haze

Odometer 19: 235.5mi

Z4. Average/max heart rate = 170/196 inaccurate

Abbreviated strength work since I did some yesterday, but ran 3 on the dreadmill somewhat hard, or at least an anaerobic pace. First mile was bumpy as usual but after halfway it was much easier.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6 iso hold @40
Dumbbell row 10/8 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @260
Landmine squat 12/10/8 @25
Single leg deadlift 12/10/8 @15
GHD sit-up 20
Iso sit-up on bench 20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:46 09:21 09:21 09:23 2.00
1.00 27:50 09:04 09:04 09:17 3.00

2.0mi on dreadmill, 19:06, 21 DEC 19, Fort Belvoir, Virginia

iThink:
Kirsty MacColl, "He's On The Beach"

WX at Noon (17) Dec 21 35.8 (2.1) 20.3 (-6.5) 30.56 (1034) SW 3

Odometer 19: 231.7mi

Z3. Average/max heart rate = 171/183 inaccurate

First workout in a few days and I realize if I don't work out every other day at least, my back pays for it.  Big time.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Linear Leg Press 15/12/10 @250
Landmine squat 12/10/8 @25
Single leg deadlift 12/10/8 @15
GHD sit-up 25/20/15

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:06 09:25 09:25 09:33 2.00

2.0mi, 18:50, 17 DEC 19, Arlington, Virginia

iThink:
Bob Mould, "I Fought"

WX at 1 PM (18) Dec 15 55.9 (13.3) 30.9 (-0.6) 29.95 (1014) W 16

Odometer 19: 229.2mi

Z3. Average/max heart rate = 159/175 inaccurate

Easy run after lifting. I was pressed for time and I wanted to do an easy run, so nothing too crazy. I didn't care if people passed me.

Hex bar deadlift 5/5/5 @210, getting easier
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @230
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-up 20/20
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:21 02:21 09:25 09:25 0.25
0.25 04:47 02:26 09:44 09:34 0.50
0.25 07:10 02:23 09:32 09:34 0.75
0.25 09:35 02:25 09:40 09:35 1.00
0.25 11:58 02:22 09:28 09:34 1.25
0.25 14:16 02:19 09:14 09:31 1.50
0.25 16:34 02:18 09:13 09:28 1.75
0.25 18:50 02:16 09:04 09:25 2.00

2.0mi, 19:04, 15 DEC 19, Quantico, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2

WX at 11 AM (16) Dec 15 51.1 (10.6) 36.0 (2.2) 29.98 (1015) SSW 9

Odometer 19: 226.2mi

Z3 high. Average/max heart rate = 147/161

Short run to catalyze some lard burnage after lifting. Left arm still hurts. This is not encouraging.  On the other hand, I'm making reasonable progress on the ACFT events, so I am reasonably confident I'll meet the combat arms standards that is my stretch goal.  My requirement is to meet minimums, but I don't have to do that yet.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @250/230/230
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Deadbug 20/20/20
Leg tuck 8

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:04 09:23 09:23 09:32 2.00

3.0mi, 26:48, 11 DEC 19, Arlington, Virginia

iThink:
Kirsty MacColl, "You Just Haven't Earned It, Baby"

WX at 5 PM (22) Dec 11 39.9 (4.4) 17.1 (-8.3) 30.42 (1030) WNW 9

Odometer 19B: 102.0mi

Z4. Average/max heart rate = 159/176

My back started to hurt earlier today and didn't quite get to the gym as early as I'd have liked but I still got it in. My left arm legitimately hurts and I am now avoiding anything that strains the forearm. That means no pullups or lat pulldown. However, I did run negative splits, although I deliberately started easy.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Dumbbell Goblet Squat 15/12/10 @35
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-ups 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:25 02:25 09:42 09:42 0.25
0.25 04:47 02:22 09:26 09:34 0.50
0.25 07:06 02:19 09:16 09:28 0.75
0.25 09:23 02:17 09:08 09:23 1.00
0.25 11:37 02:14 08:58 09:18 1.25
0.25 13:51 02:13 08:54 09:14 1.50
0.25 16:06 02:16 09:02 09:12 1.75
0.25 18:22 02:15 09:02 09:11 2.00
0.25 20:31 02:09 08:37 09:07 2.25
0.25 22:39 02:08 08:30 09:03 2.50
0.25 24:44 02:06 08:23 09:00 2.75
0.25 26:48 02:03 08:13 08:56 3.00

10,000m on Concept2 Model D, 45:30, 10 DEC 19, Springfield, Virginia

iThink: None.

WX at      9 PM (2) Dec 10     44 (7)     39 (4)     30.12 (1019)     NW 8     light rain

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 139/157

Finished watching First Man.  Pretty good film.  Didn't make it to the gym, so I needed to get something in today.  Not a substitute for strength work by any stretch, but better than nothing, and probably safer than running, even if the weather was good.

I was deliberately not going hard, and the only reason I broke anaerobic threshold was to try to finish in 45:30.

Splits
Distance:    10000
Time:    45:30.0
Avg/500m:    02:16.5
Drag Factor:    138
Per Mile:    00:07:19

10,000m on Concept2 Model D, 44:16.2, 9 DEC 19, Springfield, Virginia

iThink: none

WX at 7 PM (0) Dec 09     46 (8)     44 (7)     29.85 (1010)     S 3     light rain

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 145/161

First erg in what seems like forever.  I didn't get around to hitting the gym and it's too wet outside to run, so 10km on the erg it is.  I was watching portions of First Man, which is a well-done film, but it is hard for me to watch the part of the film that covers the January 27, 1967 Apollo 1 accident.  I pulled a lot harder during that scene, an indicator that maybe I have a lot of progress still left before I can put some of my demons to rest.  If I ever can.

My left arm still hurts from the damn fool pullups I did last Friday.  Dammit.

Splits
Distance:    10000
Time:    44:16.2
Avg/500m:    02:12.8
Drag Factor:    136
Per Mile:    00:07:07

4.0mi, 37:56, 8 DEC 19, Quantico, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2

WX at 11 AM (16) Dec 08 37 (3) 30.53 (1033) Calm

Odometer 19: 223.2mi

Z4. Average/max heart rate = 155/182 inaccurate

First run in a while, with some lifting. I managed to set back all the progress I'd made in trying to fix my left forearm when I did pullups two days ago. Today I substituted rope pulldowns for the lat pulldowns but I'm being judicious now, since I managed to fuck up three weeks worth of rehab work. Goddammit.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75/80
Rope lat pulldown 10/10/8 @ 50
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 15/15
Deadbug 20/20
ACFT leg tuck 8

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:19 09:27 09:27 09:40 2.00
1.00 28:41 09:22 09:22 09:34 3.00
1.00 37:56 09:14 09:14 09:29 4.00

4.53mi, 44:55, 3 DEC 19, Washington, DC

iThink:
Max, "Aim"

WX at 3 PM (20) Dec 03 48.0 (8.9) 28.0 (-2.2) 29.7 (1005) NW 12G23 RH 46

Odometer 19B: 98.5mi

Z4. Average/max heart rate = 155/174

My back started to seriously hurt, so I was trying to get some work in to offset it. It was done, though, and it was going to continue to suck for a while, but at least I got something in.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @80
Gravitron pullup 12/10/8 @ 50
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 15/15
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.97 10:11 10:11 10:30 10:30 0.97
1.30 22:24 12:12 09:23 09:52 2.27
1.30 35:31 13:07 10:05 09:57 3.57
0.96 44:55 09:24 09:48 09:55 4.53