4.12mi, 43:56, 28 NOV 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 9 PM (2) Nov 28 41.5 (5.3) 30.7 (-0.7) 30.13 (1020) Calm RH 65

Odometer 20B: 335.4mi

Z4.0. Average/max heart rate = 151/167

First run in 8 days. I took it very easy to see how I felt and apart from elevated heart rate than usual -- which is to be expected after so much time out of the saddle, I could feel a little bit of the same sort of sensation when I'm jumping down from a surface and the shock goes through my back and head. It is entirely possible that it may just be my baseline level of pain for once since I've gone through a major reset of medications and come off Celebrex for the first time in a few years. This was also coming off a week of work where I worked essentially two 17-hour days, which is far out of the norm even from when I was deployed.

Much work to do to get back in the saddle in earnest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:34 13:34 11:07 11:07 1.22
0.84 22:17 08:43 10:23 10:49 2.06
0.84 31:42 09:25 11:12 10:56 2.90
1.22 43:56 12:14 10:01 10:40 4.12

5,000m on Concept2 Model D, 22:22.2, 23 NOV 20, Arlington, Virginia

iThink: None

WX at 9 PM (2) Nov 23     43.7 (6.5)     29.5 (-1.4)     30.26 (1024)     WNW 9

Odometer 14B: 411.0mi

Z3.8.  Average/max heart rate = 149/162

First row in a while but also after lifting today, so extra challenging.  I was watching a bit of Bon Voyage, Charlie Brown on the erg. A bit different.

Lifting today:
Hex Bar deadlift: 3x8 @200
Overhead press: 10/8/6 @75
Dumbbell bench press: 7/6/5 @30
Dumbbell row: 10/10/10 @30
MTS Forward lat pulldown: 10/10/10 @35
Leg extension: 3x10 @35
Sled leg press: 15/12/10 @225

Splits
Distance:    5000
Time:    22:22.2
Avg/500m:    02:14.2
Drag Factor:    113
Per Mile:    00:07:12

6.67mi, 73:52, 20 NOV 20, Springfield, Virginia

iThink:
Touché Amoré, "Lament"

WX at 5 PM (22) Nov 20 60.8 (16.0) 36.3 (2.4) 30.32 (1026) Calm RH 39

Odometer 20B: 331.3mi

Z3.0. Average/max heart rate = 139/151

Easy recovery run, being careful not to reach into zone 4. That happened, but the weather was also really good and that's fine, since my legs were pretty tired after yesterday's hard run. Today was partly recovery and partly burning lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:12 13:12 11:00 11:00 1.20
1.42 28:39 15:27 10:53 10:56 2.62
1.41 44:30 15:50 11:14 11:02 4.03
1.43 60:50 16:21 11:26 11:09 5.46
1.21 73:52 13:01 10:46 11:04 6.67

7.13mi, 67:29, 19 NOV 20, Springfield, Virginia

iThink:
Dance With The Dead, "Robeast"
Chvrches, "Gun"

WX at 5 PM (22) Nov 19 51.3 (10.7) 26.6 (-3.0) 30.47 (1031) S 6 RH 38

Odometer 20C: 130.2mi

Z4.4. Average/max heart rate = 156/172

First run after coming off beta blockers and I felt pretty goddamn awesome. Fast and the weather was absolutely perfect. I was holding a sizeably harder pace than usual but the weather more than helped. Just a great run today.

One big difference was, of course, that I haven't done anything since Sunday. I did lift on Tuesday, and that was pretty good as I felt good in spite of being careful. It was also the first time I had done standard (not hex-bar) deadlifts and I will probably work those a little more intensively because of their general benefit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:09 17:09 09:29 09:29 1.81
1.01 27:03 09:54 09:48 09:35 2.82
1.55 41:28 14:25 09:18 09:29 4.37
1.55 56:25 14:57 09:38 09:32 5.92
1.21 67:29 11:04 09:09 09:28 7.13

5.5mi, 61:04, 15 NOV 20, Springfield, Virginia

iThink:
Turboslash, "Rush"
Wice, "Wormhole 2.0"
Bob Mould, "American Crisis"

WX at 6 PM (23) Nov 15 69.4 (20.8) 58.8 (14.9) 29.72 (1006) S 9 RH 68

Odometer 20C: 123.1mi

Z3.0. Average/max heart rate = 132/146

First hard run (relatively speaking) since going on beta blockers. I've been noticing my legs are generally tired, and I'm going to chalk that up to not getting enough oxygen during the run, but they should be recovering. Unless their relative effort is really disproportionate. I think the difference in relative heart rate is a reduction of about 20bpm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:57 13:57 11:31 11:31 1.21
1.77 33:43 19:46 11:10 11:19 2.98
1.30 48:06 14:23 11:04 11:14 4.28
1.22 61:04 12:58 10:38 11:06 5.50

3.22mi, 40:10, 14 NOV 20, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 7 PM (0) Nov 14 45.0 (7.2) 37.6 (3.1) 30.22 (1023) Calm RH 75

Odometer 20B: 324.6mi

Z2.1. Average/max heart rate = 121/130

Easy recovery run. I still feel it in the legs, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 15:41 15:41 12:52 12:52 1.22
0.79 25:28 09:47 12:23 12:40 2.01
1.21 40:10 14:42 12:09 12:29 3.22

5.48mi, 63:06, 13 NOV 20, Springfield, Virginia

iThink:
Journey, "Only the Young"
Rush, "Middletown Dreams"

WX at 8 PM (1) Nov 13 45.7 (7.6) 42.6 (5.9) 30.06 (1017) Calm RH 88

Odometer 20C: 123.1mi

Z2.7 Average/max heart rate = 128/140

My zones are all wrong since I'm on beta blockers, so I think I've settled into where I think I'm still at anaerobic threshold. It feels all wrong, but I can tell when my muscles are starting to cramp up from lactate. Yay me, FML, FMMFL.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:28 13:28 11:13 11:13 1.20
1.53 30:50 17:22 11:21 11:18 2.73
1.54 49:11 18:21 11:55 11:31 4.27
1.21 63:06 13:54 11:30 11:31 5.48

4.1mi, 45:56, 12 NOV 20, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Denez Prigent and Lisa Gerrard, "Gortoz A Ran J'Attends"

WX at 9 PM (2) Nov 12 51.6 (10.9) 41.4 (5.2) 30.08 (1018) NNW 3 RH 67

Odometer 20B: 321.4mi

Z2.9. Average/max heart rate = 130/142

I felt a lot stronger today than yesterday, but not when I got home. I was exhausted from having taught a group of folks today and I was drained from the interactions. After a few hours on my own I felt a lot better, better enough to get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.23 14:02 14:02 11:25 11:25 1.23
0.84 22:39 08:37 10:16 10:57 2.07
0.84 32:37 09:58 11:51 11:12 2.91
1.21 45:56 13:19 11:00 11:09 4.12

4.1mi, 46:40, 11 NOV 20, Springfield, Virginia

iThink:
Touché Amoré, "Lament"

WX at 5 PM (22) Nov 11 69 (21) 68 (20) 29.93 (1013) SSE 5 light rain RH 94

Odometer 20C: 117.6mi

Z2.5. Average/max heart rate = 129/140

Shorter run than expected, as I had the munchies, which is very unusual, and I felt tired. So I decided to cut it back and not go as far, and be judicious coming back.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:22 13:22 11:03 11:03 1.21
0.84 22:39 09:17 11:03 11:03 2.05
0.84 33:06 10:27 12:26 11:27 2.89
1.21 46:40 13:35 11:13 11:23 4.10

3.22mi, 37:01, 10 NOV 20, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"

WX at 7 PM (0) Nov 10 63.9 (17.7) 59.5 (15.3) 30.11 (1019) Calm RH 85

Odometer 20B: 317.3mi

Z2.4. Average/max heart rate = 126/137

The weird heart rate readings from my last run weren't a bad HRM. It was my first ever attack of atrial fibrillation and I dodged a fucking bullet. As a result, I took the last few days off and now I'm on a beta blocker to make sure I don't have another episode. Needless to say, my heart rate is distinctly depressed as a result and I also don't have the same speed either. This is fine, it's better than a myocardial infarction.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:16 14:16 11:48 11:48 1.21
0.80 23:24 09:08 11:25 11:39 2.01
1.21 37:02 13:38 11:16 11:30 3.22

5.51mi, 53:06, 5 NOV 20, Springfield, Virginia

iThink:
Darude, "Sandstorm"

WX at 5 PM (22) Nov 05 64.0 (17.8) 46.6 (8.1) 30.33 (1027) Calm RH 52

Odometer 20C: 113.5mi

Z4.2. Average/max heart rate = 159/190

After changing out for a HRM strap with a known newer battery, it seemed to stabilize some, but there were still some anomalies through the first 10 minutes until I was sweaty enough to make proper contact with the strap. I went hard, zone 5 hard, in the second half. I may regret this tomorrow, which means I need to do a legitimate recovery run, easy tomorrow instead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:43 12:43 10:31 10:31 1.21
1.54 27:23 14:40 09:32 09:58 2.75
1.55 42:32 15:09 09:46 09:54 4.30
1.21 53:06 10:34 08:44 09:38 5.51

2.38mi, 24:08, 5 NOV 20, Springfield, Virginia

iThink:
Darude, "Sandstorm"

WX at 4 PM (21) Nov 05 68.7 (20.4) 41.4 (5.2) 30.33 (1027) SSE 5 RH 37

Odometer 20C: 108.0mi

Z3.2. Average/max heart rate = 162/241

There was something seriously not right with the HRM today, or my heart, or both. I was feeling like I had to work much, much harder than I thought, and my HRM started racing with numbers well in excess of 200bpm, which either means crazy levels of tachycardia or the battery is starting to go out. I decided to return to change out HRM straps and try again. The other possibility is that I might have been having a heart attack, in which case, I was probably a dead man already.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 18:02 18:02 10:01 10:01 1.80
0.58 24:09 06:06 10:32 10:09 2.38

7.13mi, 77:19, 3 NOV 20, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 PM (23) Nov 03 52.0 (11.1) 35.4 (1.9) 30.19 (1022) Calm RH 53

Odometer 20B: 314.1mi

Z4.4. Average/max heart rate = 147/165

This was harder than yesterday. Some of this was the weather, which suckered me out into going faster, some of this was feeling better after a more conservative start. Finish was probably a bit too hard, though..

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 19:45 19:45 10:54 10:54 1.81
1.01 31:26 11:42 11:35 11:09 2.82
1.55 47:57 16:31 10:39 10:58 4.37
1.55 65:14 17:17 11:09 11:01 5.92
1.21 77:19 12:04 09:59 10:51 7.13

7.12mi, 77:09, 2 NOV 20, Springfield, Virginia

iThink:
Chris Cornell, "You Know My Name"
Velocity Girl, "Finest Hour"

WX at 6 PM (23) Nov 02 45.1 (7.3) 19.8 (-6.8) 30.1 (1019) W 3 RH 35

Odometer 20C: 105.6mi

Z4.3. Average/max heart rate = 145/160

Not the recovery run I'd hoped for, but not anywhere near as hard as yesterday. Tomorrow will be another run of like or lighter intensity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 19:33 19:33 10:52 10:52 1.80
1.01 30:49 11:16 11:09 10:58 2.81
1.55 47:20 16:31 10:40 10:51 4.36
1.55 64:41 17:21 11:12 10:57 5.91
1.21 77:09 12:28 10:18 10:50 7.12

7.12mi, 72:38, 1 NOV 20, Springfield, Virginia

iThink:
Chvrches, "Gun"
The Cure, "A Forest"

WX at 6 PM (23) Nov 01 56.5 (13.6) 51.6 (10.9) 29.8 (1009) NW 9 RH 83

Odometer 20B: 307.0mi

Z4.6. Average/max heart rate = 149/163

First run in almost a week, which I hadn't really intended on taking off. Today wasn't intended to be hard, but I was running about threshold pace but the last half was a bit harder. I was trying to not beat up my knees too much, so tomorrow I'll probably do a recovery run of similar distance as I'm trying to work off some lard that I've managed to re-accumulate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 18:27 18:27 10:15 10:15 1.80
1.01 29:23 10:56 10:50 10:28 2.81
1.55 44:39 15:16 09:51 10:14 4.36
1.55 60:50 16:11 10:27 10:18 5.91
1.21 72:38 11:48 09:45 10:12 7.12