5.45mi, 56:58, 31 JAN 20, Washington, DC

iThink:
Sugarcult, "Dead Living"
Jane Siberry, "One More Colour"


WX at 3 PM (20) Jan 31 46.9 (8.3) 30.0 (-1.1) 30.22 (1023) Calm RH 52

Odometer 19B: 132.0mi

Z3 threshold/high. Average/max heart rate = 151/176

Hex bar deadlift 10/8/6 @220
Pushups 12/10/8 @5-count slow cadence
Hammer MTS Row 12/10/8 @60
Diamond plank 60/60/50 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10 @30
Rope Face Pull 12/10/8 @42.5

I had a tougher time today lifting. The run started slower but as usual, I was running negative splits after about two and a half miles, so it felt good by the end. I've been tired this week so it's been a challenge. The second iThink was quite unexpected but quite a pleasant change from the first, which is much closer to my usual demeanor.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.96 10:29 10:29 10:55 10:55 0.96
1.34 24:18 13:49 10:19 10:34 2.30
0.77 31:52 07:33 09:48 10:23 3.07
1.42 46:51 14:59 10:33 10:26 4.49
0.96 56:58 10:07 10:33 10:27 5.45

5.45mi, 54:33, 29 JAN 20, Washington, DC

iThink:
Gunther and Samantha Fox, "Touch Me"
Touché Amoré, "Palm Dreams"


WX at 4 PM (21) Jan 29 46.0 (7.8) 24.1 (-4.4) 30.09 (1018) N 12 RH 42

Odometer 19B: 126.0mi

Z3 high. Average/max heart rate = 151/176

Hex bar deadlift 10/8/6 @220
Pushups 12/10/8 @5-count slow cadence
Hammer MTS Row 12/10/8 @55
Diamond plank 60/60/60 seconds
Kneeling landmine press 12/10@25
Landmine squat 12/10@25

Prescibed workout and a run. Not a great time, but the weather was pleasant and it was absolutely necessary.


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 09:52 09:52 10:23 10:23 0.95
1.34 23:10 13:18 09:56 10:07 2.29
0.77 30:31 07:20 09:32 09:58 3.06
1.42 44:48 14:17 10:04 10:00 4.48
0.96 54:33 09:45 10:10 10:02 5.44

4.1mi, 40;15.3, 26 JAN 20, Quantico, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 26 12:56 NW 7 10.00 Overcast OVC050 48 NA 50 32 NA 45 NA 29.90 1012.6

Odometer 20: 21.0mi

Z4. Average/max heart rate = 161/178 inaccurate

I realize I can work out more but I need to not squander that work through overeating, which is not good.  I'm not sure why my last mile was so fast, but I'll take it.


Hex bar deadlift 10/8/6 @220
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @85
Lat pulldown 12/10/8@120
Linear Leg Press 15/12/10 @280
Seated Leg Curl 12/10/8 @85
Leg Extension 12/10/8 @85
Deadbug 2x20 @BW
ACFT Leg tuck 8 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.000 10:00 10:00 10:00 10:00 1.00
1.000 19:58 09:57 09:57 09:59 2.00
1.010 29:54 09:57 09:51 09:56 3.01
0.990 39:01 09:07 09:12 09:45 4.00
0.097 40:15 01:14 12:43 09:49 4.10

10,000m on Concept2 Model D, 44:18.6, 25 JAN 20, Springfield, Virginia

iThink: None as I was watching parts of the season 3 finale of The Marvelous Mrs. Maisel.

WX at      10 AM (15) Jan 25     48 (9)     44 (7)     29.87 (1011)     W 5     light drizzle

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 147/161

I remember why I don't watch that show.  Rachel Brosnahan is stunning but I can't stand that show.

Faster than expected this morning after an inauspicious start around 2:15/500m.  At least I got it out of the way!!!

Splits
Distance:    10000
Time:    44:18.6
Avg/500m:    02:12.9
Drag Factor:    118
Per Mile:    00:07:08

3.94mi, 37:07, 23 JAN 20, Arlington, Virginia

iThink:
The Connells, "Fun & Games"
Sugarcult, "Dead Living"

WX at 4 PM (21) Jan 23 52 (11) 42 (5) 30.14 (1021) NE 5

Odometer 19B: 120.5mi

Z3 high. Average/max heart rate = 157/182

Hex bar deadlift 10/8/6 @210
Pushups 12/10/8@very slow cadence
Hammer MTS Row 12@50, 10@50, 8@55
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10@30

Lifting at slightly higher intensity, followed by four miles of running. The run was slow, but I am fat as fuck and that I need to fix. I need more ironclad discipline to not eat shit. That remains a work in progress.

Splits

SGMT AGGRG SEGMENT PERMI AVGPC DIST
0.246 02:19 02:19.3 09:26 09:26 0.25
0.246 04:43 02:24.0 09:45 09:35 0.49
0.246 07:02 02:18.8 09:24 09:31 0.74
0.246 09:22 02:20.2 09:29 09:31 0.98
0.246 11:44 02:21.9 09:36 09:32 1.23
0.246 14:05 02:20.7 09:31 09:32 1.48
0.246 16:26 02:20.9 09:32 09:32 1.72
0.246 18:46 02:19.9 09:28 09:32 1.97
0.246 21:01 02:15.6 09:11 09:29 2.22
0.246 23:17 02:15.5 09:10 09:27 2.46
0.246 25:35 02:17.7 09:19 09:27 2.71
0.246 27:53 02:18.8 09:24 09:26 2.95
0.246 30:08 02:15.0 09:09 09:25 3.20
0.246 32:23 02:14.8 09:08 09:24 3.45
0.246 34:35 02:11.7 08:55 09:22 3.69
0.246 37:07 02:32.6 10:20 09:25 3.94

10,000m on Concept2 Model D, 43:53.4, 22 JAN 20, Springfield, Virginia

iThink: none as I was watching the last episode of College Behind Bars.

WX at 9 PM (2) Jan 22     26.6 (-3.0)     15.6 (-9.1)     30.44 (1030)     Calm

Odometer 14B: 411.0mi

Z4. Average/Max heart rate = 151/162

Today was almost a Do Nothing But Eat day, which I can't afford.  I didn't get in the 5-mile run I was hoping to do, so 10km on the erg has to suffice for now.  I was pleasantly surprised that I cranked progressively steady pace, although my heart rate was reading from the high 140s after 10 minutes to the low to mid-150s then to high 150s near the finish.



Watching College Behind Bars has been quite thought-provoking and is one of the better bits of TV I've seen in a very long time.  I want to get my kids to watch it so they will think a little more about why they do what they do in school.

Holding down an average pace of 2:11.7/500m was a nice bow on the end of the day.

Splits
Distance:    10000
Time:    43:53.4
Avg/500m:    02:11.7
Drag Factor:    121
Per Mile:    00:07:04

6.5mi, 68:11, 20 JAN 20, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Rush, "Middletown Dreams"

WX at 4 PM (21) Jan 20 34.3 (1.3) 5.4 (-14.8) 30.38 (1028) NNW 13G16 RH 28

Odometer 20: 16.5mi

Z3 high. Average/max heart rate = 153/172

I've spent most of this weekend trying to fix up computers I upgraded to Windows 10. I grudgingly moved them up when I realized I was at the end of support. I still have the option to run Win7 in one case but it is something I will do probably only grudgingly.

Slow run to burn lard, I sure hope it works.  That requires discipline not to waste it by overeating.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:57 12:57 10:42 10:42 1.21
2.74 42:05 29:08 10:38 10:39 3.95
1.29 55:46 13:41 10:36 10:38 5.24
1.27 68:12 12:26 09:47 10:28 6.51

3.1mi, 30:24, 19 JAN 20, Quantico, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 11:56 N 16 G 24 10.00 A Few Clouds FEW060 45 NA NA 38 NA 29.90 1012.6

Odometer 20: 10.0mi

Z4. Average/max heart rate = 163/180 inaccurate

Hex bar deadlift 10/8/6 @210
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @85
Lat Pulldown 12/10/8@120
Plate Loaded Leg Press 15/12/10 @280
Single leg deadlift 12/10/8@15
GHD situp 20/15/12

Mostly middle-effort run to sustain lard burn after lifting. I have tapped out at 200 lbs and really need to get disciplined about diet and stuff again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 19:16 09:41 09:41 09:38 2.00
1.00 29:01 09:45 09:45 09:40 3.00
0.11 30:24 01:23 12:35 09:46 3.11

5,000+5,000m on Concept2 Model D, 22:36.3/22:26.3, 18 JAN 20, Springfield, Virginia

iThink:
None as I was watching College Behind Bars.

WX at 11 PM (4) Jan 18     39.9 (4.4)     37.0 (2.8)     29.84 (1010)     SSW 15

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 152/161

The HRM says I was going zone 3 but I was definitely not going zone 3.  I needed to work off some of my lard.  I felt like a fat piece of shit because I had eaten but not done any exercise in the last day, and I can feel myself accumulating fat.  Not good.

Splits
Distance:    5000
Time:    22:36.3
Avg/500m:    02:15.6
Drag Factor:    117
Per Mile:    0:07:17

Distance:    5000
Time:    22:26.3
Avg/500m:    02:14.6
Drag Factor:    117
Per Mile:    0:07:13

6.2mi, 62:16.6, 17 JAN 20, Springfield, Virginia

iThink:
Aly & AJ, "Chemicals React"

WX at 6 PM (23) Jan 17 34.0 (1.1) 12.0 (-11.1) 30.72 (1040) NW 13 RH 39 WC 24(-4)

Odometer 20: 6.2mi

Z4. Average/max heart rate = 153/166

First real run in a while. The times reflect and I have a lot of holiday-induced lard I need to work off. This is going to take a degree of discipline that I will find difficult and I need to stack exercise with nutrition. It's the nutrition that will be the hard part.

At least there were negative splits throughout.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:20 12:20 10:17 10:17 1.20
2.19 34:34 22:13 10:09 10:12 3.39
1.60 50:45 16:12 10:07 10:10 4.99
1.21 62:16 11:31 09:31 10:03 6.20

Lifting only, 16 JAN 20, Arlington, Virginia

Hex Bar deadlift 10/8/6@200
Hammer MTS Row 12@50, 10@50, 8@50
Pushups 12/12/12@very slow cadence
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10@25

My knees hurt from the landmine press but I need to find appropriate padding.  My back has largely stopped hurting after doing deadlifts because I have been properly educated on form.

The pushups are looking promising for hand release pushups for the upcoming Army Combat Fitness Test.  I'm better off than I thought and should be able to get 30 in short order, which is my goal for performance.  My requirement in that event is 10, which I can already do.

4.5mi, 45:30, 12 JAN 20, Washington, DC

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (21) Jan 13 53.1 (11.7) 41.0 (5.0) 30.34 (1027) Calm RH 63

Odometer 19B: 115.0mi

Z4. Average/max heart rate = 154/172 inaccurate

Running with no lifting. Legs were dead, dead, dead. I felt like I was running on concrete stumps. I need to get more running in but I was pretty beat up afterwards.

The weather was too good to pass up, though, so I needed to get out there!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.09 12:06 12:06 11:06 11:06 1.09
1.15 23:00 10:55 09:29 10:16 2.24
1.16 34:44 11:44 10:07 10:13 3.40
1.10 45:30 10:46 09:47 10:07 4.50

3.0mi, 36:37, 11 JAN 20, Quantico, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (16) Jan 10 42.1 (5.6) 34.0 (1.1) 30.6 (1036) S 7

Odometer 19: 245.5mi

Z4. Average/max heart rate = 165/183 inaccurate

First full new workout and this is different. Pushups, slow, very close together, to get ready for the Army's new PT test. I realize some of my lower back woes are coming from bad form and as I started to watch form, my back has hurt a lot less. I'll pay close attention to that.

What I'm not happy about is my knees hurting from the kneeling landmine press and other knee-intensive activities. Also, my left arm tendonitis refuses to go away. Still, better than nothing, and followed by three miles on the dreadmill at zone 4.

I retired the NB880s today and tossed them. I've traded them in for ASICS GT-4000s to see how they fare. Should be an improvement, I hope.

Hex Bar deadlift 10/8/6@200
Hammer Row 12@50, 10@70, 8@100
Pushups 12/10@very slow cadence
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10@25

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:31 09:15 09:15 09:15 2.00
1.00 27:39 09:08 09:08 09:13 3.00

10,000m on Concept2 Model D, 44:04.5, 11 JAN 20, Springfield, Virginia

iThink: None as I was watching Ken Burns and Lynn Novick's College Behind Bars

WX at Noon (17) Jan 11     66.9 (19.4)     54.7 (12.6)     30.19 (1022)     S 13

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 152/168

First erg in a bit, and today was all negative splits.  First cut was 2:12.9 but I finished with an average of 2:12.2 and a max speed of around 2:06/500m.

Splits
Distance:    10000
Time:    44:04.5
Avg/500m:    02:12.2
Drag Factor:    118
Per Mile:    00:07:06

3.94mi, 36:37, 10 JAN 20, Arlington, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (17) Jan 10 46.9 (8.3) 36.0 (2.2) 30.54 (1034) S 10

Odometer 19B: 110.0mi

Z4. Average/max heart rate = 167/177 inaccurate

First day at gym doing ANYTHING in almost a week. This is not good and it was compounded by the reality that the indoor track I've been running on is actually short. Oops.

Hammer MTS Row 12/10@50
Pushups 12/10@very slow cadence
Diamond plank 60/60second
Kneeling landmine press 10/8@20
Landmine squat 12/10@25

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.246 02:19 02:19 09:25 09:25 0.25
0.246 04:31 02:12 08:57 09:11 0.49
0.246 06:43 02:12 08:56 09:06 0.74
0.246 08:58 02:15 09:08 09:07 0.98
0.246 11:12 02:14 09:02 09:06 1.23
0.246 13:28 02:16 09:11 09:07 1.48
0.246 15:41 02:14 09:04 09:06 1.72
0.246 17:53 02:12 08:55 09:05 1.97
0.246 20:07 02:14 09:03 09:05 2.22
0.246 22:17 02:10 08:48 09:03 2.46
0.246 24:27 02:10 08:49 09:02 2.71
0.246 26:38 02:11 08:52 09:01 2.95
0.123 28:52 02:14 18:09 09:23 3.08
0.246 31:01 02:09 08:44 09:20 3.32
0.246 33:09 02:08 08:39 09:17 3.57
0.246 35:15 02:07 08:34 09:14 3.82
0.123 36:37 01:22 11:07 09:18 3.94

Lifting only, 3 JAN 2020, Quantico, Virginia

Left arm was setback doing gravitron pullups.  I can't catch a goddamn break.

Hex bar deadlift 5/5/5 @220
Dumbbell bench press 7/6 iso hold @45
Dumbbell row 10/8 @45
Standing barbell press 10/8 @85
Gravitron pullup 12/10/8@75
Plate Loaded Leg Press 15/12/10 @280
Seated Leg Curl 12/10/8 @85
Goblet squat 12/10/8 @40
ACFT Leg tuck 7@BW

No cardio today.

8,000m on Concept2 Model D, 35:34, 2 JAN 20, Springfield, Virginia

iThink:
Eduard Artemiev, "Listen to Bach (The Earth)"

WX at 10 PM (3) Jan 02     53.1 (11.7)     30.0 (-1.1)     29.89 (1012)     SSW 3

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 146/164

Wasn't sure how I was going to feel but I started inauspiciously and then moved to deliberate work.  Pulled entirely negative splits from beginning to end, from about 2:20/500m to closer to 2:10/500m.  Awesome. 

Splits
Distance:    8000
Time:    35:34.0
Avg/500m:    02:13.4
Drag Factor:    118
Per Mile:    00:07:09

Helena Cain

Something from June 7, 2012.  I do not know what made me revisit such a dark place, but I was in the death sprint to finish my doctoral dissertation.  I was in the mode of doing what needed to be done, no matter what.  I hope I never revisit that again.

"Sometimes terrible things have to be done. Inevitably, each and every one of us will have to face a moment where we have to commit that horrible sin."

"When you can be this for as long as you have to be, then you're a razor. This war is forcing us all to become razors. Because if we don't, we don't survive. And then we don't have the luxury of becoming simply human again."

10,000m on Concept2 Model D, 46:38.2, 1 JAN 20, Springfield, Virginia

iThink: none as I was watching The Expanse on TV.

WX at      11 AM (16) Jan 01     46.2 (7.9)     25.0 (-3.9)     29.88 (1011)     WNW 9

Odometer 14B: 411.0mi

Z3.  Average heart rate = around 135

First erg in a while but I didn't want to run as I think it'll pound up my back and I don't need any more back pain.  Also, the shoes are old and my knees hurt.

Goal for today was easy pulling, mostly aerobic. There's another 1km on top of it that's not accounted for as I was reading off the wrong HRM.

Splits
Distance:    10000
Time:    46:38.2
Avg/500m:    02:19.9
Drag Factor:    117
Per Mile:    00:07:30

2.0mi, 17:56, 31 DEC 19, Arlington, Virginia

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

WX at 10:52 S 6 9.00 Overcast BKN013 BKN022 OVC070 47 43 86% 44 NA 29.76 1007.6

Odometer 19B: 105.0mi

Z4. Average/max heart rate = 167/177 inaccurate

First day lifting in almost five days. This was a killer as my back was seriously starting to hurt, even after hitting it with the foam roller.  Back pain went all kinds of out of control after this, which I think is partly deadlift intensity and not lifting the last few days.

Left arm is improving, thankfully.

Hex bar deadlift 5/5/5 @220
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @80
Lat Pulldown 12/10/8@100
Plate Loaded Leg Press 15/12/10 @280
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-up 25/20
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:23 02:23 09:31 09:31 0.25
0.25 04:39 02:17 09:06 09:19 0.50
0.25 06:53 02:14 08:54 09:11 0.75
0.25 09:04 02:11 08:44 09:04 1.00
0.25 11:18 02:14 08:56 09:02 1.25
0.25 13:30 02:12 08:48 09:00 1.50
0.25 15:43 02:13 08:50 08:59 1.75
0.25 17:56 02:13 08:52 08:58 2.00

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 20:41 02:46 11:03 09:12 2.25