5.78mi, 93:41, 26 OCT 20, Springfield, Virginia

iThink:
Chvrches, "Warning Call"
Chvrches, "Gun"

WX at 8 PM (0) Oct 26 54.7 (12.6) 53.2 (11.8) 30.12 (1019) Calm RH 94

Odometer 20B: 294.2mi

Z2.5. Average/max heart rate = 112/159

Moderate ingress run, lengthy walk in two legs, and a slightly harder return leg since I was running mostly uphill. But generally recovery from yesterday's harder run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:14 16:14 10:45 10:45 1.51
2.61 71:50 55:36 21:18 17:26 4.12
0.39 80:25 08:34 21:59 17:50 4.51
1.27 93:41 13:16 10:27 16:12 5.78

7.12mi, 71:15, 25 OCT 20, Springfield, Virginia

iThink:
Chvrches, "Gun"
Chvrches, "Forever"

WX at 7 PM (23) Oct 25 48 (9) 44 (7) 30.2 (1022) N 5 mist RH 86

Odometer 20C: 98.5mi

Z4.3. Average/max heart rate = 149/159

Neither hard nor easy, but the weather was overcast, wet, and damp, just the way I like it. I was wearing some snivel gear as I didn't want my legs to cramp up but it was a good run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:03 18:03 09:55 09:55 1.82
1.01 28:31 10:28 10:22 10:05 2.83
1.56 43:54 15:23 09:52 10:00 4.39
1.52 59:22 15:28 10:10 10:03 5.91
1.21 71:15 11:53 09:49 10:00 7.12

6.13mi+4.05mi walk, 61:11+75:13, 23 OCT 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"
Miami Nights 1984, "Accelerator"

WX at 4 PM (20) Oct 23 76.8 (24.9) 59.4 (15.2) 30.08 (1018) SE 8 RH 55

Odometer 20C: 91.4mi

Z4.5. Average/max heart rate = 150/165

Hard run as I was gunning for a specific location by a certain time, so I was pushing the finish fairly hard and the leadup was well in zone 4 just to stay on track. 6.13mi run was followed by a very easy 4.05mi walk that took 75:13.

I was also in full-on fat piece of shit mode yesterday and didn't do any exercise, which was, frankly undisciplined.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:45 18:45 10:18 10:18 1.82
0.84 27:41 08:56 10:38 10:24 2.66
1.54 42:28 14:47 09:36 10:07 4.20
1.55 58:00 15:31 10:01 10:05 5.75
0.38 61:11 03:11 08:22 09:59 6.13

5.53mi, 57:05, 21 OCT 20, Springfield, Virginia

iThink:
Dance With The Dead, "Robeast"

WX at 7 PM (23) Oct 21 68.0 (20.0) 66.6 (19.2) 30.2 (1022) Calm RH 95

Odometer 20C: 81.3mi

Z3.8. Average/max heart rate = 143/160

Still not feeling 100% even after easy days back to back. Felt some pain in my ankle, knees, and hamstrings, so I was gauging how I felt, but was starting to settle in finally with a properly quick cadence. But not what I'd hoped for.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:12 13:12 11:00 11:00 1.20
1.55 28:31 15:19 09:53 10:22 2.75
1.57 45:19 16:48 10:42 10:29 4.32
1.21 57:05 11:46 09:44 10:19 5.53

4.12mi, 47:00, 20 OCT 20, Springfield, Virginia

iThink:
R.E.M., "Gardening At Night"

WX at 5 PM (21) Oct 20 73.6 (23.1) 60.6 (15.9) 30.18 (1022) SE 6 RH 63

Odometer 20B: 288.5mi

Z3.3. Average/max heart rate = 138/150

My legs were dead and my hamstrings were telling me not to go hard. So I didn't, and today was effectively another recovery run. Discretion is the better part of valor.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 14:03 14:03 11:31 11:31 1.22
0.84 23:27 09:24 11:12 11:23 2.06
0.84 33:53 10:26 12:26 11:41 2.90
1.22 47:00 13:06 10:44 11:24 4.12

4.11mi, 44:31, 19 OCT 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan KS"

WX at Noon (16) Oct 19 64 (18) 57 (14) 30.3 (1026) S 8 RH 77

Odometer 20B: 284.4mi

Z3.4. Average/max heart rate = 139/153

Recovery run, with the goal of not exceeding threshold intensity (150bpm) or 12:00/mi, neither of which I did, but I didn't exceed by much. Admitted, they were also on long uphills.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:40 13:40 11:18 11:18 1.21
0.84 22:23 08:43 10:22 10:55 2.05
0.84 32:00 09:37 11:27 11:04 2.89
1.22 44:31 12:32 10:16 10:50 4.11

7.1mi, 69:37, 18 OCT 20, Springfield, Virginia

iThink:
R.E.M., "Gardening at Night"
R.E.M., "Harborcoat"

WX at 1 PM (17) Oct 18 62.8 (17.1) 45.3 (7.4) 30.4 (1029) SE 5 RH 52

Odometer 20C: 75.8mi

Z4.9. Average/max heart rate = 155/175

Hard run that felt hard, with reduced power going uphill. I was glad I got this in as the weather was delightful and I didn't run yesterday since both girls were home for the weekend. But I needed this run in a bad way. It went down hard, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:16 17:16 09:32 09:32 1.81
1.00 27:28 10:12 10:12 09:46 2.81
1.54 42:02 14:34 09:28 09:40 4.35
1.54 57:56 15:54 10:20 09:50 5.89
1.21 69:37 11:40 09:39 09:48 7.10

5.53mi, 59:36, 16 OCT 20, Springfield, Virginia

iThink:
French 79, "Hometown"

WX at 8 PM (0) Oct 16 54.0 (12.2) 46.6 (8.1) 30.16 (1021) Calm RH 76

Odometer 20B: 278.3mi

Z4.0. Average/max heart rate = 145/159

Maybe not a recovery run, since I drove to Williamsburg and back to day to get Kid 2, as well as a physical therapy session that was actually a bit of work. I didn't expect to run at anaerobic threshold, but I was tired. But I needed to get a run in so I would feel better later, I think I do.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:48 13:48 11:19 11:19 1.22
1.55 29:57 16:09 10:25 10:49 2.77
1.55 47:04 17:07 11:03 10:54 4.32
1.21 59:36 12:32 10:21 10:47 5.53

4.1mi, 50:12, 15 OCT 20, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)
Chvrches, "Gun"

WX at 9 PM (1) Oct 15 68.2 (20.1) 60.3 (15.7) 29.93 (1013) SSE 5 RH 75

Odometer 20B: 272.8mi

Z3.2. Average/max heart rate = 136/148

Easy recovery run that was virtually wogging as I felt it. My legs were definitely feeling yesterday's hard run so nothing hard today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:51 14:51 12:16 12:16 1.21
0.84 24:57 10:06 12:02 12:10 2.05
0.84 36:06 11:09 13:17 12:30 2.89
1.21 50:12 14:06 11:39 12:15 4.10

7.11mi, 67:37, 14 OCT 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Touché Amoré, "Palm Dreams"
Suicidal Tendencies, "Memories of Tomorrow"

WX at 7 PM (23) Oct 14 58.5 (14.7) 54.0 (12.2) 30.02 (1016) Calm RH 84

Odometer 20C: 68.7mi

Z5.0 Average/max heart rate = 154/176

This was an unbelievably hard run that I might not have prudently done, but I felt good...and I wanted to see how hard I could go. Turns out I was able to keep speed for a sizeable chunk of this run and while the weather was just about perfect without it being too cold and risking pulling something.

I am going to have to be really careful about recovery work tomorrow after this hard run. This is the first time I think I've had my watch say I was running into zone 5.

The iThink was surprising; the cadence I was running lent itself well to the very last iThink. Even Touché Amoré's "Palm Dreams" wasn't hard enough for the cadence I was pulling.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:49 17:49 09:50 09:50 1.81
1.01 27:53 10:04 09:58 09:53 2.82
1.54 42:11 14:18 09:17 09:40 4.36
1.54 57:09 14:58 09:43 09:41 5.90
1.22 67:37 10:28 08:34 09:30 7.12

7.01mi, 72:08, 12 OCT 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (18) Oct 12 60 (16) 59 (15) 29.94 (1013) NNE 7 light drizzle RH 93

Odometer 20C: 61.6mi

Z4.2. Average/max heart rate = 148/160

First long run in a while. It felt good, but also involved some remarkably opportune weather as it was overcast and drizzly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 18:13 18:13 10:07 10:07 1.80
0.85 27:12 09:00 10:35 10:16 2.65
1.54 42:43 15:30 10:04 10:12 4.19
1.54 59:32 16:49 10:55 10:23 5.73
1.28 72:08 12:36 09:51 10:17 7.01

4.11mi, 47:55, 10 OCT 20, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"

WX at 9 PM (1) Oct 10 66.9 (19.4) 62.6 (17.0) 30 (1015) S 3 RH 86

Odometer 20B: 268.7mi

Z3.4. Average/max heart rate = 139/151

Easy recovery run after lifting today and yesterday's hard run.

Hex bar deadlift 10/10/8 @150
Standing barbell press 10/8/6 @75 shaky
Dumbbell bench press 7/6/5 iso hold @35 shaky
Dumbbell row 10/8/6 @35
Plate-loaded leg press 15/15/15 @180
Seated leg curl 10/10/8 @70
Leg extension 10/10/10 @55
GHD situp 15/15/15 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:39 14:39 12:07 12:07 1.21
0.84 24:07 09:27 11:15 11:46 2.05
0.85 34:35 10:29 12:20 11:56 2.90
1.21 47:55 13:20 11:01 11:40 4.11

5.5mi, 53:03, 9 OCT 20, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)
Dance With the Dead, "Robeast"

WX at 6 PM (22) Oct 09 64.0 (17.8) 49.8 (9.9) 30.17 (1021) SE 3 RH 60

Odometer 20C: 54.6mi

Z4.4. Average/max heart rate = 151/169

Fast run, almost a time trial, but I was paying attention not to blow anything out. Today was a day I decided to go light on toggery and run hard, and it was rewarding.

Tossup between wogging recovery tomorrow or LSD.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:10 12:10 10:03 10:03 1.21
1.54 26:55 14:45 09:35 09:47 2.75
1.54 42:16 15:21 09:58 09:51 4.29
1.21 53:04 10:47 08:55 09:39 5.50

5.52mi, 58:37, 8 OCT 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 PM (22) Oct 08 69.3 (20.7) 41.2 (5.1) 30.08 (1018) N 5 RH 35

Odometer 20B: 264.6mi

Z4.1. Average/max heart rate = 147/160

Today was supposed to be an easy run and was, for the most part. I didn't work very hard, although that's not reflective of the heart rate reading. I'm not too worried about that, but wanted to make sure I wasn't burning up the legs too much, which I didn't think I was.

Or it's possible that I threw away a recovery day, but at the slow speeds I run, every day is effectively recovery if it's shorter than 6.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:08 13:08 10:51 10:51 1.21
1.54 29:15 16:08 10:28 10:38 2.75
1.55 46:26 17:11 11:05 10:48 4.30
1.22 58:37 12:11 10:00 10:37 5.52

5.51mi, 55:53, 7 OCT 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 PM (22) Oct 07 79.2 (26.2) 54.7 (12.6) 29.72 (1006) WSW 5 RH 42

Odometer 20C: 49.1mi

Z4.3 Average/max heart rate = 150/164

Today was a potentially stupid run since I decided to go out pretty hard. I could feel a little twinge in my hamstring and cramped in each calf and realized I should be more judicious on the return, and backed it off a little bit. It would be dumb as hell to blow my hamstring because I was careless. I will need to stretch more judiciously tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:10 12:10 10:03 10:03 1.21
1.54 27:22 15:12 09:52 09:57 2.75
1.55 44:04 16:42 10:46 10:15 4.30
1.21 55:53 11:50 09:47 10:09 5.51

4.1mi, 47:40, 6 OCT 20, Springfield, Virginia

iThink:
Aly and AJ, "Chemicals React"

WX at 7 PM (23) Oct 06 60.6 (15.9) 56.7 (13.7) 30.01 (1016) Calm RH 87

Odometer 20B: 259.1mi

Z3.4. Average/max heart rate = 138/150

Easy recovery run, just to be judicious.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:06 14:06 11:39 11:39 1.21
0.84 23:34 09:27 11:15 11:30 2.05
0.84 33:57 10:24 12:22 11:45 2.89
1.21 47:40 13:42 11:20 11:37 4.10

5.0mi, 54:43, 5 OCT 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 7 PM (23) Oct 05 59.0 (15.0) 53.2 (11.8) 30.18 (1022) Calm RH 81

Odometer 20B: 255.0mi

Z3.7. Average/max heart rate = 145/156

I didn't expect to go this speed or effort, but I felt pretty good, so I let it go. This might've been irresponsible, especially running negative splits the entire way (to include leg 3 which is the gently uphill version of leg 2). I'll know better tomorrow how much I should regret this run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:41 13:41 11:18 11:18 1.21
1.29 27:49 14:08 10:58 11:08 2.50
1.29 41:47 13:58 10:50 11:01 3.79
1.21 54:43 12:56 10:42 10:57 5.00

4.1mi, 46:57, 4 OCT 20, Springfield, Virginia

iThink:
R.E.M., "Harborcoat"
R.E.M., "Gardening At Night"

WX at 9 PM (1) Oct 04 54.7 (12.6) 51.3 (10.7) 30.1 (1019) Calm RH 88

Odometer 20C: 43.6mi

Z3.4. Average/max heart rate = 138/150

Stretching out the legs after yesterday and the gym work. I probably should get back in the gym in a day or two so I don't just stay sore. Easy run but my Max VO2 is starting to trend back up, ever so slightly. For some reason, this was faster and probably shouldn't have been at lower relative effort, but it was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:26 14:26 11:56 11:56 1.21
0.84 23:47 09:20 11:07 11:36 2.05
0.84 33:51 10:04 11:59 11:43 2.89
1.21 46:57 13:06 10:50 11:27 4.10

4.1mi, 46:59, 3 OCT 20, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"


WX at 9 PM (1) Oct 03 48.9 (9.4) 46.8 (8.2) 30.25 (1024) Calm RH 90

Odometer 20B: 250.0mi

Z3.4. Average/max heart rate = 140/154

First time in the gym in weeks. Maybe months. I was deliberately conservative, but I think I might've jacked up my tendonitis again doing leg tucks. Fuck. Today's run was fast. That was not the intent, but the weather was so awesome as to be almost dangerous.

Dumbbell bench press 7/6/5 iso hold @30
Dumbbell row 10/8/6 @30
Hex bar deadlift 10/8/6@140
Standing barbell press 10/8/6 @65
Lat Pulldown 10/10/8 @75
Leg curl 10/10/8 @40
Leg tuck 5/4/3 @BW
Extensive stretch afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:20 14:20 11:51 11:51 1.21
0.85 24:03 09:43 11:26 11:41 2.06
0.85 34:03 10:00 11:46 11:42 2.91
1.21 46:59 12:57 10:42 11:24 4.12

4.1mi, 47:28, 1 OCT 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
New Model Army, "White Coats"

WX at 9 PM (1) Oct 01 60.1 (15.6) 57.2 (14.0) 29.97 (1014) Calm light rain RH 90

Odometer 20B: 245.9mi

Z3.4. Average/max heart rate = 139/151

Had physical therapy today and was a little tired, but I figured I'd go easy. This being easy pace is an indicator that I'm starting to gear back up again. I deliberately did not go hard, but this was faster than I expected, honestly, for what felt like wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:30 14:30 11:59 11:59 1.21
0.84 23:56 09:26 11:14 11:41 2.05
0.85 34:01 10:04 11:51 11:44 2.90
1.21 47:28 13:27 11:07 11:33 4.11