6.06mi, 64:52, 31 MAR 20, Springfield, Virginia

iThink:
Suicidal Tendencies, "Memories of Tomorrow"
Ice-T, "Body Count"

WX at 4 PM (20) Mar 31 53.2 (11.8) 37.9 (3.3) 29.87 (1011) ESE 5 RH 55

Odometer 19B: 176.3mi

Z3. Average/max heart rate = 147/165

Deliberate recovery run, aided by the weather. I felt okay, although the uphill at the end probably skewed off the Max VO2 listing, which has gone down quite a bit from 44-45 to 42 to 41. Not great.

At least I got in something today, though. The first iThink is likely the title of my next article-length paper.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:03 13:03 10:47 10:47 1.21
1.29 26:48 13:45 10:39 10:43 2.50
1.03 38:03 11:16 10:56 10:47 3.53
1.31 52:32 14:28 11:03 10:51 4.84
1.22 64:52 12:21 10:07 10:42 6.06

7.02mi, 73:23, 30 MAR 20, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
A Day to Remember, "City of Ocala"

WX at 5 PM (21) Mar 30 74.7 (23.7) 30.9 (-0.6) 29.81 (1009) NW 20G28

Odometer 20: 82.5mi

Z4. Average/max heart rate = 162/174

This was a grinder of a run because I did not hydrate remotely enough, which was especially apparent in the last two miles. Max VO2 is dropping like a rock, although that might be expected as I'm working harder but running slower. Maybe if I ran in the morning and worked less hard, it might improve, but I'm also returning to running compared to what I was doing over the last few months.

That's not voluntary as much as it is a function of no gyms being open at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:32 12:32 10:21 10:21 1.21
1.30 25:46 13:14 10:11 10:16 2.51
1.22 38:52 13:06 10:45 10:25 3.73
2.00 59:55 21:03 10:31 10:27 5.73
1.29 73:23 13:28 10:27 10:27 7.02

8.02mi, 67:39, 26 MAR 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "We Looked Like Giants"
Death Cab for Cutie, "Northern Lights"
Ice-T, "Body Count"

WX at 6 PM (22) Mar 28 59 (15) 53 (12) 29.92 (1013) NNE 3 RH 82

Odometer 19B: 170.2mi

Z4. Average/max heart rate = 162/173

I wasn't sure how far I wanted to go, but I definitely wanted to go at least 10km. 8mi was fine, and marked with mostly negative splits as I progressively sped up, especially in the last mile. I was tinkering a bit with turnover in the last mile, which was useful when I was going uphill. I should be more attentive to that but the first two miles were pretty rough.

I probably need to replace the battery in my HRM given how inconsistent the readings are.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 14:32 14:32 10:14 10:14 1.42
1.70 32:11 17:40 10:23 10:19 3.12
1.89 51:07 18:56 10:01 10:12 5.01
1.59 66:28 15:21 09:39 10:04 6.60
1.42 80:02 13:34 09:33 09:59 8.02

10,000m on Concept2 Model D, 45:28.8, 27 MAR 20, Springfield, Virginia

iThink:
none as I was watching an episode of Caprica on the computer while on the erg

WX at 10 PM (2) Mar 27     58.6 (14.8)     52.2 (11.2)     30.01 (1016)     Calm RH 79

Odometer 14B: 411.0mi

Z3 high.  Average heart rate = ~150

Rowing after dinner so I had to wait, but I did not want to just do nothing.  Cramping in my left calf is a problem, with some in the right foot that I didn't expect either.


I realize it's quite possible that my heart rate monitor strap is starting to croak, in which case it's time for a new battery.  Yay me.

It's been a while since I watched Caprica, but it's been almost a decade since that show was on!

Splits
Distance:    10000
Time:    45:28.8
Avg/500m:    02:16.4
Drag Factor:    124
Per Mile:    00:07:19

6.71mi, 67:39, 26 MAR 20, Springfield, Virginia

iThink:
Aly & AJ, "Chemicals React"
Mikael Manvelyan, "No More No Less"
Assorted running cadences from my cadet and company grade years

WX at 7 PM (23) Mar 26 57.0 (13.9) 42.8 (6.0) 29.92 (1013) S 7 RH 58

Odometer 19B: 162.2mi

Z3. Average/max heart rate = 161/167 estimate

Moderately paced run, just above anaerobic threshold. First run in four days. I was going to get at it come hell or high water because every day this week so far had been trashed as far as getting anything done for exercise (20 squats wearing body armor last night notwithstanding).

It's unseemly, but lately this week my mantra has been "FUCKING DIE!"

Gym became unavailable this week, so I'm on my own for now.

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:23 12:23 10:14 10:14 1.21
1.30 25:17 12:54 09:55 10:04 2.51
0.49 30:16 05:00 10:11 10:05 3.00
2.23 52:55 22:39 10:09 10:07 5.23
1.48 67:39 14:44 09:57 10:05 6.71

8.0mi, 1:28:28.8, 22 MAR 20, Springfield, Virginia

iThink:
Sarah McLachlan, "When She Loved Me"
The Connells, "Fun & Games"
Mikael Manvelyan, "No More No Less"

WX at 4 PM (20) Mar 22 52.0 (11.1) 28.0 (-2.2) 30.54 (1034) E 8 RH 39

Odometer 20:83.5mi

Z3. Average/max heart rate = 146 accurate/176 inaccurate

Easy run, deliberately staying below anaerobic threshold. This was a good easy, sometimes slow run that didn't feel too bad. I could make a claim of junk mileage, but in reality, it's not, since I run so little these days.

This is encouraging after getting my first lifting in a week yesterday:
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 @95
Lat pulldown 10/8/6@120
Plate loaded leg press 15/12/10@300
ACFT leg tuck 10/6 @BW

First three are encouraging, as is the leg tuck progress.

Left arm still sore from tendonitis.  I have no idea when the Army is going to administer ACFTs in the near future, so there's that.  I fear the gym will become unavailable very soon.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 16:00 16:00 11:26 11:26 1.40
1.63 34:26 18:25 11:18 11:22 3.03
1.92 55:44 21:18 11:06 11:15 4.95
1.72 74:04 18:20 10:39 11:06 6.67
1.33 88:29 14:25 10:50 11:04 8.00

5.49mi, 56:40, 19 MAR 20, Springfield, Virginia

iThink:
that dog., "Being With You"
Little Red Rocket, "Back to Where I Started"
that dog., "Bird on a Wire"
Chris Cornell, "You Know My Name"

WX at 9 PM (1) Mar 19 65.5 (18.6) 57.0 (13.9) 30.16 (1021) Calm RH 74

Odometer 20: 75.5mi

Z4. Average/max heart rate = 156/175

A little warmer than before, but better than doing nothing at all. I used to like running at night when I was deployed (and when I think about it, I generally ran at night during my last 3 of 4 deployments), but that was partly so that I would mostly sleep through the night

Also, it was quiet at night, which I liked.  There were times in those combat zones where untoward things happened, but not to me directly.  I felt a little looser at the end, so that was good, although I should bring my other set of shoes home so I can alternate them between days.

Three of the four iThinks tonight were rehashes to something else I remember from a long time ago, about 14-22 years ago, now that I think of it. The exception is the one that dog. song from their album last year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:02 13:02 10:46 10:46 1.21
1.53 28:47 15:45 10:18 10:30 2.74
1.53 44:49 16:02 10:28 10:30 4.27
1.22 56:41 11:52 09:44 10:19 5.49

5.01mi, 51:25, 18 MAR 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "Crooked Teeth"
Death Cab for Cutie, "Unlocked and Open"
Mikael Manvelyan, "No More No Less"

WX at 9 PM (1) Mar 18 52.7 (11.5) 37.4 (3.0) 30.37 (1028) ESE 9 RH 55

Odometer 20: 74.0mi

Z4. Average/max heart rate = 168/187

Felt ok, although I usually feel better running near the end of the day, and today was no exception. Good solid acceleration on the way back, as evidenced by negative splits from the halfway point. Strangely, while my HRM was reading insane readings, I only got credited for a Max VO2 of 42, rather than the 45 that those heart rate readings should've suggested. I don't think I was really working that hard; I felt like I was running just over anaerobic threshold.

As usual, blessed by good weather, which I have to take advantage of.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:53 12:53 10:33 10:33 1.22
1.29 26:33 13:41 10:36 10:35 2.51
1.29 40:01 13:28 10:26 10:32 3.80
1.21 51:25 11:24 09:25 10:16 5.01

5.02mi, 49:35, 16 MAR 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 PM (22) Mar 16 52.2 (11.2) 30.4 (-0.9) 30.37 (1028) S 7 RH 43

Odometer 20: 69.0mi

Z4. Average/max heart rate = 153/173

First outside run in what feels like a while, but the first one from home in just about forever. Zone 4, but it was a hard return and unusually, a negative split coming back up the turnaround, which is not the norm. I am feeling a little cramping in the calves, something I'm hoping to fix at some point.

Can't ask for better weather than this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:17 12:17 10:14 10:14 1.20
1.30 25:22 13:06 10:04 10:09 2.50
1.30 38:06 12:44 09:48 10:02 3.80
1.22 49:36 11:29 09:25 09:53 5.02

3.0mi on the dreadmill, 28:54, 15 MAR 20, Quantico, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 1 PM (17) Mar 15 44 (7) 30.49 (1032) NE 10

Odometer 20: 64.0mi

Z4. Average/max heart rate = 162/179 accurate

Definitely zone 4, but it was coming on the tail of some lifting. My left arm is starting to get some more overuse injuries.

Hex bar deadlift 10@220/8@230/6@240
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @95
Landmime squat 15/12/10 @25
Landmime press each arm 10/8/6 @20
ACFT leg tuck 9/7 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:20 09:33 09:33 09:40 2.00
1.00 28:54 09:34 09:34 09:38 3.00

15,000m on Concept2 Model D, 1:08:58, 13 MAR 20, Springfield, Virginia

iThink: none as I was watching Altered Carbon

WX at      9 PM (1) Mar 13     63.3 (17.4)     23.7 (-4.6)     30.1 (1019)     WNW 14

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 85/143 inaccurate

I did not do this yesterday, although I should've.  I was too beat.  I ground out 15km today.

Lifting earlier today:
hex bar deadlift 10/8/6 @220
many sled drags @90 and with 2x 40# kettlebell
leg tuck 8 @BW


Splits
Distance:    15000
Time:    1:08:58.0
Avg/500m:    02:17.9
Drag Factor:    123
Per Mile:    00:07:24

5.45mi, 54:00, 9 MAR 20, Washington, DC

iThink:
Sugarcult, "Dead Living"
Touché Amoré, "Home Away from Here"

WX at 09 16:52 S 9 G 22 10.00 Mostly Cloudy BKN250 74 25 16% NA NA 30.30 1025.9

Odometer 19B: 155.5mi

Z3/Z4 anaerobic threshold. Average/max heart rate = 157/178

Run only as I was going to see Wire in concert that night and I knew I was going to do some eating. I did not drink enough water beforehand and the return turned into a grit festival. At least I got something in.

No lifting and I am tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 10:03 10:03 10:35 10:35 0.95
1.35 23:03 12:59 09:37 10:01 2.30
0.76 30:17 07:14 09:31 09:54 3.06
1.42 44:27 14:10 09:59 09:55 4.48
0.97 54:00 09:33 09:51 09:54 5.45

3.5mi, 32:49, 8 MAR 20, Quantico, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 1 PM (17) Mar 08 51 (11) 30.56 (1034) SSE 14

Odometer 20: 62.0mi

Z3/Z4 anaerobic threshold. Average/max heart rate = 160/178

Change in lifting focus, although I'm tailoring towards more of the ACFT events given that I have a diagnostic test in a month. Run didn't feel great, but didn't feel terrible either.

I'll have to work medicine ball toss, sled drags, and kettle bell carries during the week.

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 @90
Plate Loaded Leg Press 15/12/10 @300
ACFT leg tuck 6/5/5 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:47 04:47 09:33 09:33 0.50
1.00 14:08 09:22 09:22 09:26 1.50
1.00 23:31 09:23 09:23 09:25 2.50
1.00 32:49 09:18 09:18 09:23 3.50

7.25mi, 73:19, 7 MAR 20, Springfield, Virginia

iThink:
Don Davis vs. Juno Reactor, "Navras"

WX at 5 PM (22) Mar 07 51.4 (10.8) 10.6 (-11.9) 30.37 (1028) N 7 RH 19

Odometer 20: 58.5mi

Z3/Z4 anaerobic threshold. Average/max heart rate = 147/169

Today started slow, then transitioned to more deliberate work. I was not really crazy about going hard after doing the ACFT orientation yesterday, but I'm also nursing a more generalized case of the fuck-its and very nearly did Nothing But Eat today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:26 12:26 10:12 10:12 1.22
1.29 25:38 13:12 10:14 10:13 2.51
1.03 35:57 10:18 10:00 10:09 3.54
1.22 48:49 12:52 10:33 10:15 4.76
1.28 62:00 13:11 10:18 10:16 6.04
1.21 73:19 11:19 09:21 10:07 7.25

6.66mi, 70:05, 5 MAR 20, Washington, DC

iThink:
Sugarcult, "Dead Living"

WX at 1 PM (18) Mar 05 52.0 (11.1) 27.0 (-2.8) 30.17 (1021) ESE 3 RH 38

Odometer 19B: 150.0mi

Z3/Z4 anaerobic threshold. Average/max heart rate = 150/169

Today was a good day for running. My legs were completely dead, which is to be expected after erging 15km last night. Still, I needed to burn lard and this was intended to be an aerobic run, which this was, sort of. Generally negative splits (last split involves a major uphill), so there's that.

Preceded by hex bar deadlift 10/8/6 @220

I'll have to remember this route since I adore running 666.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 10:37 10:37 11:11 11:11 0.95
1.34 24:56 14:18 10:41 10:53 2.29
1.02 35:08 10:12 10:00 10:37 3.31
0.98 45:30 10:22 10:35 10:36 4.29
1.41 60:04 14:34 10:20 10:32 5.70
0.96 70:05 10:01 10:26 10:31 6.66

10,349+5,000m on Concept2 Model D, 49:53.5+23:25.2, 4 MAR 20, Springfield, Virginia

iThink: none as I was watching Altered Carbon

WX at Midnight (5) Mar 05     53.1 (11.7)     28.0 (-2.2)     29.94 (1013)     WSW 5

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 112/137 inaccurate

I've been unable to carve out enough time this week to get in much cardio other than the run two days ago, so I forced myself to grind out 15km on the erg tonight.  Fortunately, this is pretty much the only time I ever get to watch TV, so I did, two episodes of Altered Carbon's second season, which is impressively good.

The first set was stopped because I had a muscle cramp in my left calf, which hurt, and I had to stop.  This is a first on the erg, which I find...unhelpful.

I was nursing a case of white-hot rage to a degree where I was in my "I want to beat people to death with a baseball bat" kind of angry.  This erg helped to suppress that rage.

Splits
Distance:    10349
Time:    49:53.5
Avg/500m:    02:24.6
Drag Factor:    120
Per Mile:    00:07:46

Distance:    5000
Time:    23:25.2
Avg/500m:    02:20.5
Drag Factor:    120
Per Mile:    00:07:32

4.8mi, 48:36, 2 MAR 20, Washington, DC

iThink:
Alvvays, "He's On The Beach"

WX at 5 PM (22) Mar 02 64.9 (18.3) 30.9 (-0.6) 29.82 (1009) SSW 18 RH 28

Odometer 19B: 143.4mi

Z4. Average/max heart rate = 154/180 inaccurate

Run only, which seemed okay, until I realized I ran out with a gargantuan tailwind, which turned into a monster headwind on the way back.

It was almost 65F at the beginning of March. Warmest winter EVER.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.10 10:52 10:52 09:52 09:52 1.10
1.31 23:25 12:34 09:35 09:43 2.41
1.28 36:36 13:10 10:17 09:55 3.69
1.10 48:36 12:00 10:55 10:09 4.79

4.0mi on dreadmill, 38:05, 1 MAR 20, Quantico, Virginia

iThink:
Alvvays, "He's On The Beach"

WX at 01 12:56 S 6 10.00 Fair CLR 45 NA 44 23 NA 42 NA 30.25 1024.3

Odometer 20:51.2mi

Z4. Average/max heart rate = 155/168

First run in a bit, but also first lifting in over a week. Lower working loads but still worth it.

Hex bar deadlift 10@200/8@210/6@220
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8/6 @85
Kneeling landmine press 10/8/6@25
Plate Loaded Leg Press 15/12/10 @290
GHD situp 25 @BW
Deadbug 20 @BW
ACFT leg tuck 6 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 09:32 09:32 1.00
1.00 19:11 09:39 09:39 09:35 2.00
1.00 28:43 09:32 09:32 09:34 3.00
1.00 38:05 09:22 09:22 09:31 4.00

10,000m on Concept2 Model D, 44:50.9, 29 FEB 20, Springfield, Virginia

iThink: none as I was watching the new season of Altered Carbon on TV.

WX at 11 PM (4) Feb 29     32.9 (0.5)     10.0 (-12.2)     30.17 (1021)     WNW 13

Odometer 14B: 411.0mi

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

First workout of any kind in over a week.  The road to recovery continues, although the long hiatus was because I got a steroid injection into a joint to try to resolve back pain.  I think it's actually working.

I was not expecting to pull below 45min, but my initial pace of 2:17-ish gave way to something more along 2:10/500m and I beat the 45min cutoff as I progressively accelerated all the way through.

Splits
Distance:    10000
Time:    44:50.9
Avg/500m:    02:14.5
Drag Factor:    120
Per Mile:    00:07:13