2.0mi, 18:49, 19 FEB 20, Arlington, Virginia

iThink:
Aly & AJ, "Chemicals React"

WX at 2 PM (19) Feb 19 50.0 (10.0) 18.0 (-7.8) 30.34 (1027) NW 16

Odometer 20: 46.2mi

Z3. Average/max heart rate = 149/160 inaccurate

I'm off Celebrex for a few days and my knees hurt bad. Too bad to deadlift.

Slow run but mostly negative splits by lap most of the way through.

Dumbbell bench press 7/6/4 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @85
Seated Leg Curl 12/10/8 @100
Leg Extension 12/10/8 @90
Plate Loaded Leg Press 10/10/10 @280
Iso-situp 25/20/20 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 18:49 18:49 09:25 09:25 2.00

10,000m on Concept2 Model D, 43:07.6, 18 FEB 20, Springfield, Virginia

iThink: none as I was watching The Mandalorian.

WX at 8 PM (1) Feb 18     53.1 (11.7)     44.2 (6.8)     30.02 (1016)     Calm

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 149/168

Fastest pull at 10km I've done in, well, forever.  Don't know where the speed came from, but I admit, watching a scene where lots of Mandalorians come from out of the sky and shoot the hell out of a city was pretty damn moto.

Splits
Distance:    10000
Time:    43:07.6
Avg/500m:    02:09.4
Drag Factor:    118
Per Mile:    00:06:56

3.5mi, 30:50, 16 FEB 20, Quantico, Virginia

iThink:
Iron Maiden, "Aces High"
Aly & AJ, "Chemicals React"

WX at Noon (17) Feb 16 42.1 (5.6) 27.0 (-2.8) 30.21 (1023) Calm

Odometer 20: 46.2mi

Z4. Average/max heart rate = 152/158

A good day of lifting, increased weight in almost every category today.Easy run afterwards to work off my waffle from Waffle House this morning.

The second iThink is one of my guiltiest of guilty pleasures. It has significance that I won't go into here.


Hex bar deadlift 10@230, 8/6 @240
Dumbbell bench press 7/6/5 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @90
Seated Leg Curl 12/10/8 @100
Leg Extension 12/10/8 @85
Plate Loaded Leg Press 15/12/10 @300
Iso-situp 25/20 @BW
ACFT leg tuck 8/4 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.50 33:46 33:46 09:39 09:39 3.50

3.0mi, 30:50, 15 FEB 20, Springfield, Virginia

iThink:
Blue Oyster Cult, "Don't Fear the Reaper"

WX at 11 AM (16) Feb 15 29.7 (-1.3) 10.4 (-12.0) 30.65 (1037) SSE 5 RH 43 WC 24 (-4)

Odometer 20: 42.7mi

Z3 recovery. Average/max heart rate = 147/164

OMFG dead legs.

I thought of the opening to the ABC miniseries The Stand and how the 19-NCoV coronavirus might be compared to the Captain Trips virus in its hazards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:38 12:38 10:26 10:26 1.21
1.79 30:51 18:13 10:11 10:17 3.00

Supplemental lifting, 14 FEB 20, Arlington, Virginia

Hex bar deadlift 10/8/6 @230
Pushups 12/10/8 @4-count slow cadence
Hammer MTS Row 12/10/8 @65
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8/6@25
Landmine squat 12/10/8 @35
Rope Face Pull 12/10/8 @45.5

Increased weights all around, so all good.

5.36mi, 53:03, 14 FEB 20, Springfield, Virginia

iThink:
Bear McCreary, "Storming New Caprica"
Bear McCreary, "Assault on the Colony"

WX at 6 AM (11) Feb 14 39.2 (4.0) 23.0 (-5.0) 30.16 (1021) NW 9 RH 51

Odometer 20: 39.7mi

Z3 threshold to Z4. Average/max heart rate = 146/161

First real outdoor run in a while, and this felt okay, albeit a little hard. I did notice I was running better times than usual, although this was not apparent to me at the time. This actually felt okay, as it's faster than I've run in a while. I could feel the pounding in my knees, though.

This morning's iThink is from watching the series finale of the RDM Battlestar Galactica series last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:16 12:16 10:09 10:09 1.21
1.28 25:00 12:44 09:57 10:02 2.49
1.65 41:50 16:50 10:12 10:06 4.14
1.21 53:03 11:13 09:16 09:55 5.35

15,000m on Concept2 Model D, 69:18.7, 12 FEB 20, Springfield, Virginia

iThink: none as I was watching Virginia vs. Loyola men's lacrosse on demand.

WX at 10 PM (3) Feb 12     41.4 (5.2)     37.4 (3.0)     30 (1015)     SE 7

Odometer 14B: 411.0mi

Z3 to Z4 finish.  Average/max heart rate = 138/152

Instead of watching The Mandalorian, I decided to watch some lacrosse instead, since I didn't get to see that during the weekend.  Ah, February lacrosse, lots of kinks to work out.

I didn't feel like going too hard; 15km is hard itself, but as I warmed up, I took on a little more speed and I was finishing around 2:10/500m after starting up at around 2:20/500m and then starting to get faster.  My goal was to finish inside 70 minutes, but that was virtually guaranteed after halfway thru as I continued to accelerate.

I needed to go long since I hadn't done much in the last two days and I ate waaaaaaay too much yesterday (while I was on the road) and again today.

Splits
Distance:    15000
Time:    1:09:18.7
Avg/500m:    02:18.6
Drag Factor:    118
Per Mile:    00:07:26

4.1mi, 42:58, 10 FEB 20, Springfield, Virginia

iThink:
The Connells, "Upside Down"

WX at 6 AM (11) Feb 10 44.2 (6.8) 29.5 (-1.4) 30.22 (1023) S 8 RH 55

Odometer 20: 34.3mi

Z3. Average/max heart rate = 141/156

Recovery run after yesterday. My legs didn't feel great but didn't feel terrible, even though the splits were embarrassingly slow. The weather was pleasant but I started to outrun some rain at the end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:45 12:45 10:43 10:43 1.19
0.85 21:27 08:41 10:13 10:31 2.04
0.85 30:51 09:24 11:04 10:40 2.89
1.21 42:58 12:07 10:01 10:29 4.10

3.5mi, 30:49, 9 FEB 20, Quantico, Virginia

iThink:
John Waite, "Change"
Journey, "Only The Young"

WX at 1 PM (18) Feb 09 44 (7) 30.52 (1033) SSE 7

Odometer 20: 32.0mi

Z3 threshold/Z4. Average/max heart rate = 149/166

Hex bar deadlift 10/8/6 @220
Dumbbell bench press 7/6/5 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @90
Seated Leg Curl 12/10/8 @100
Leg Extension 12/10/8 @85
Plate Loaded Leg Press 15/12/10 @290
Deadbug 20/20/20 @BW

Surprisingly productive and actually a pretty decent set. My right knee still hurts from last Friday, though. I was pleasantly surprised at the burst of speed I had on the dreadmill today. For once I wore a HRM chest strap at the gym and it was useful to have accurate readings for once.

Don't hate me for my Vision Quest iThink today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:42 04:42 09:24 09:24 0.50
1.00 13:47 09:05 09:05 09:11 1.50
0.50 18:11 04:24 08:48 09:06 2.00
0.50 22:29 04:18 08:35 09:00 2.50
1.00 30:49 08:20 08:20 08:48 3.50

2.97mi, 30:06, 7 FEB 20, Arlington, Virginia

iThink:
The Bats, "Courage"
Hilary Duff, "Wake Up"

WX at 1 PM (18) Feb 02 45.0 (7.2) 37.0 (2.8) 29.63 (1003) S 9

Odometer 20: 28.0mi

Z3 threshold/Z4. Average/max heart rate = 154/170 inaccurate


Made it to the gym. Minor, incremental progress, but my knees hurt. On the brighter side, my back hurts much less these days.  I was a little tired from last night's 15k erg.

Hex bar deadlift 10/8/6 @220
Pushups 12/10/8 @4-count slow cadence
Hammer MTS Row 12/10/8 @65
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10 @35
Rope Face Pull 12/10 @42.5

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.246 02:21 02:21 09:34 09:34 0.25
0.246 04:42 02:21 09:33 09:34 0.49
0.246 07:00 02:17 09:17 09:28 0.74
0.246 09:26 02:27 09:56 09:35 0.98
0.246 11:37 02:10 08:50 09:26 1.23
0.246 13:53 02:16 09:13 09:24 1.48
0.246 16:05 02:13 08:59 09:20 1.72
0.246 18:17 02:11 08:52 09:17 1.97
0.246 20:27 02:11 08:50 09:14 2.22
0.246 22:36 02:09 08:45 09:11 2.46
0.246 24:39 02:03 08:19 09:06 2.71
0.246 27:42 03:03 12:23 09:23 2.95

15,000m on Concept2 Model D, 70:32.7, 6 FEB 20, Springfield, Virginia

iThink: none as I was watching The Mandalorian

WX at 8 PM (1) Feb 06     43.9 (6.6)     41.9 (5.5)     29.42 (996)     ESE 7     light rain; mist

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 136/163

Not a hard erg aside from the distance, but I was looking to do a good zone 3 row, until the end when I had some inexplicable burst of moto at the end.  I will probably regret that, especially with my left arm tendonitis.

The erg is the only time I ever seem to watch TV.  This is not necessarily a bad thing.


Splits
Distance:    15000
Time:    1:10:32.7
Avg/500m:    02:21.1
Drag Factor:    116
Per Mile:    00:07:34

5.21mi, 55:32, 5 FEB 20, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
The Connells, "Take A Bow"

WX at 7 AM (12) Feb 05 50.2 (10.1) 44.2 (6.8) 29.92 (1013) NNE 7 RH 79

Odometer 20: 30.2mi

Z3. Average/max heart rate = 141/157

First lap was inauspicious, but after a quick stop, the second was much better. Still nothing to really be proud of, but I didn't get in any mileage yesterday and I needed something after some heavy lifting yesterday. So this is what it is.

Speaking of which, yesterday's work:
Hex bar deadlift 10/8/6 @230
Dumbbell bench press 7/6/5 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/6 @90
Plate Loaded Leg Press 15/12/10 @280

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:37 13:37 11:15 11:15 1.21
1.40 29:14 15:37 11:10 11:12 2.61
1.20 41:46 12:32 10:27 10:58 3.81
1.40 55:32 13:46 09:50 10:40 5.21

6.59mi, 66:11, 3 FEB 20, Washington, DC

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (21) Feb 03 59.0 (15.0) 39.0 (3.9) 29.87 (1011) S 7 RH 47

Odometer 19B: 138.6mi

Z4 tempo run. Average/max heart rate = 152/172 

Today was an unexpected surprise; I was cranking faster than I expected for sure. I was pleasantly surprised as I thought I'd be dead after yesterday's deadlifts and leg presses, but actually, I felt surprisingly strong. No lifting today, all run, and a good one at that. My usual woes on hills remain, but even the most gentle downhills reaped all kinds of benefit.  So it was good.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.96 10:13 10:13 10:39 10:39 0.96
1.42 24:32 14:19 10:05 10:19 2.38
0.76 31:52 07:19 09:38 10:09 3.14
1.06 42:12 10:20 09:45 10:03 4.20
1.28 55:15 13:03 10:12 10:05 5.48
1.10 66:11 10:56 09:56 10:03 6.58

3.5mi, 33:09, 2 FEB 20, Quantico, Virginia

iThink:
Jane Siberry, "One More Colour"

WX at 1 PM (18) Feb 02 45.0 (7.2) 37.0 (2.8) 29.63 (1003) S 9

Odometer 20: 25.0mi

Z3 threshold/Z4. Average/max heart rate = 154/170 inaccurate

Hex bar deadlift 8/8/6 @230
Dumbbell bench press 7/6*/5 iso hold @50 (premature finish before end of 6)
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @85
Plate Loaded Leg Press 15/12/10 @290
Seated Leg Curl 12/10/8 @90
Seated Calf 15/12/10 @50
Iso Situp 25/20 @BW
Deadbug 2x20 @BW

Surprisingly quicker than I expected on the dreadmill but today was an experiment in heavier working loads. First increase and the reps reflected.  Deadlift and dumbbell exercises were ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:47 04:47 09:34 09:34 0.50
1.00 14:28 09:41 09:41 09:39 1.50
1.00 23:59 09:31 09:31 09:36 2.50
1.00 33:08 09:09 09:09 09:28 3.50