4.07mi walk, 78:45, 29 DEC 20, Springfield, Virginia

iThink:
None.

WX at 4 PM (21) Dec 29 41.0 (5.0) 11.1 (-11.6) 30.51 (1033) NNW 8 RH 28

Odometer 20B: 352.0mi

Z0.9. Average/max heart rate = 107/133

Easy walk, but I was feeling the run earlier today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.07 78:45 18:45 19:21 19:21 4.07

7.11mi, 72:34, 29 DEC 20, Springfield, Virginia

iThink:
Title Fight, "You Can't Say Kingston Doesn't Love You"
Sugar, "Tilted"

WX at 10 AM (15) Dec 29 39.2 (4.0) 16.3 (-8.7) 30.53 (1033) N 13 RH 39

Odometer 20C: 164.1mi

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

Wasn't sure how I was going to feel, but the weather is good enough where I needed to seize the opportunity, and I did. This was a harder run than it felt, as banged up as I felt afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:08 18:08 09:58 09:58 1.82
1.01 28:41 10:33 10:27 10:08 2.83
1.54 44:18 15:37 10:09 10:08 4.37
1.54 60:43 16:25 10:39 10:16 5.91
1.21 72:34 11:51 09:48 10:12 7.12

4.18mi walk, 86:13, 27 DEC 20, Springfield, Virginia

iThink:
None.

WX at 3 PM (20) Dec 26 35.6 (2.0) 10.0 (-12.2) 29.99 (1015) W 6 RH 34

Odometer 20B: 351.9mi

Z0.9. Average/max heart rate = 103/130

Easy walk, and I was a bit underdressed as I didn't have enough snivel gear. Dressed for run is most definitely not dressed for walk. Still, a nice complement to lifting earlier today.

Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Deadlift 10/10/10 @155
Overhead barbell press 10/8/6 @75
Goblet squat 15/12/10 @35
Dumbbell curl 10/10/10 @15
Iso Crunch 20/18/15 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.18 86:13 86:13 20:38 20:38 4.18

5.5mi, 57:53, 26 DEC 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 PM (23) Dec 26 29.3 (-1.5) 15.6 (-9.1) 30.04 (1017) Calm RH 56

Odometer 20C: 157.0mi

Z3.5. Average/max heart rate = 145/159

I have not done shit today, but I needed to get something in to offset what I'm eating. Tempo was just about right on the last leg, although I always have to push the tempo to be running at the right speed for max efficiency. It's always good to run negative splits!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:53 12:53 10:44 10:44 1.20
1.54 29:19 16:26 10:41 10:42 2.74
1.55 46:00 16:41 10:46 10:43 4.29
1.21 57:53 11:53 09:49 10:31 5.50

5.93mi, 90:54, 25 DEC 20, Springfield, Virginia

iThink:
Tommy Keene, "Good Thing Going"

WX at 10 PM (3) Dec 25 25.7 (-3.5) 5.7 (-14.6) 29.97 (1014) W 9 RH 41 WC 15 (-9)

Odometer 20B: 347.7mi

Z2.1. Average/max heart rate = 151 running, 109 walking/164

Big walking chunk but otherwse a little bit of running to work off x-moose dinner.

It was pretty chilly outside, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:15 13:15 10:57 10:57 1.21
1.26 26:00 12:45 10:07 10:31 2.47
2.04 75:08 49:09 24:05 16:40 4.51
1.42 90:54 15:45 11:06 15:20 5.93

4.12mi, 45:27, 23 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "Eight Seconds"
Title Fight, "Loud and Clear"
Title Fight, "Evander"

WX at 10 PM (3) Dec 23 41.5 (5.3) 33.8 (1.0) 30.25 (1024) SE 3 RH 74

Odometer 20B: 341.7mi

Z3.6. Average/max heart rate = 144/155

Significant lifting going into the x-moose weekend, but also I needed to get an easy run in to complement my strength work. Also, to burn lard. I am sleep deprived and am sleeping in tomorrow, which is just as well since it's supposed to be very wet and windy tomorrow.

Lifting earlier today:
Hex Bar Deadlift 6 @200, 10/10/10 @180
Overhead barbell press 10/8/6 @75
Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Forearm curl 10/10/10 @15 alternating overhand underhand
Lat Pulldown 10/10/10 @70
GHD situp 15/12/10 @BW to horizontal
Leg press machine 15 @190, 12/10 @210


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:37 13:37 11:15 11:15 1.21
0.84 22:27 08:50 10:31 10:57 2.05
0.85 32:23 09:56 11:41 11:10 2.90
1.22 45:27 13:04 10:42 11:02 4.12

6.11mi, 68:56, 21 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "Eight Seconds"
Title Fight, "Loud and Clear"

WX at 7 PM (0) Dec 21 41.4 (5.2) 36.5 (2.5) 29.78 (1008) SE 6 RH 82

Odometer 20B: 387.6mi

Z3.2. Average/max heart rate = 141/153

First run in two days, which I didn't really plan, but my legs are still tired from lifting on Saturday, which was officially no joke after leaving off of it for a while. I was surprised what I felt in my legs, but I guess I should've expected it after what I was pushing in the leg press and as many deadlifts as I was doing.

Lifting this past Saturday:
Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Overhead barbell press 10/8/6 @75
Deadlift 10/10/10 @155
Plate-loaded leg press 15/12/10 @270
Cable curl 10/10/10 @12.5


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:37 13:37 11:10 11:10 1.22
2.12 37:02 23:24 11:02 11:05 3.34
1.55 55:25 18:23 11:52 11:20 4.89
1.22 68:56 13:31 11:05 11:17 6.11

4.11mi, 46:48, 18 DEC 20, Springfield, Virginia

iThink:
Dos Gringos, "Going In For Guns"
Sabaton, "Into the Fire"

WX at 7 PM (0) Dec 18 38.7 (3.7) 27.9 (-2.3) 30.4 (1029) NNW 3 RH 64

Odometer 20B: 381.5mi

Z3.3. Average/max heart rate = 143/157

I didn't really feel like running but bagging it would've been shitty. So fuck it, it's go time. Recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:53 13:53 11:34 11:34 1.20
0.84 22:59 09:06 10:50 11:16 2.04
0.85 33:37 10:38 12:30 11:38 2.89
1.22 46:48 13:11 10:49 11:23 4.11

7.57mi, 77:39, 17 DEC 20, Springfield, Virginia

iThink:
New Model Army, "Bad Old World"
New Model Army, "Bloodsports"

WX at 1 PM (18) Dec 17 39.2 (4.0) 25.2 (-3.8) 30 (1015) WNW 8 RH 57

Odometer 20C: 151.5mi

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

Slower start but fairly strong finish relative to how my legs feel. They are pretty beat up so I've been working them with the foam roller to try to limber them up and reduce the chronic pain I feel all the time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:01 13:01 10:40 10:40 1.22
1.85 31:56 18:56 10:14 10:24 3.07
1.41 46:27 14:31 10:17 10:22 4.48
1.87 65:44 19:17 10:19 10:21 6.35
1.22 77:39 11:56 09:47 10:16 7.57

4.64mi, 52:57, 16 DEC 20, Springfield, Virginia

iThink:
The Replacements, "Alex Chilton"

WX at 10 AM (15) Dec 16 32 (0) 24 (-4) 30.21 (1023) N 5 light rain, snow RH 74 WC 26 (-3)

Odometer 20B: 377.4mi

Z3.2. Average/max heart rate = 141/152

EASY recovery run to beat the snow. And I just did. Probably not running tomorrow!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 14:20 14:20 11:45 11:45 1.22
1.10 26:43 12:22 11:15 11:31 2.32
1.10 39:52 13:09 11:57 11:39 3.42
1.22 52:58 13:06 10:44 11:25 4.64

7.13mi, 73:34, 15 DEC 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Good Thing Going"

WX at 5 PM (22) Dec 15 37.9 (3.3) 19.0 (-7.2) 30.33 (1027) Calm RH 46

Odometer 20C: 144.0mi

Z3.7. Average/max heart rate = 147/162

For a run that didn't feel very hard, I was probably rested enough to warrant the time I did run. My relative effort was pretty good but not particularly hard. One of the tendons around my right hip is pretty scarred up, which suggests I've been grinding through it and that may also explain some of my hip and back pain. Yay, me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:59 18:59 10:26 10:26 1.82
1.02 29:48 10:49 10:36 10:29 2.84
1.54 45:30 15:42 10:12 10:23 4.38
1.54 61:41 16:11 10:30 10:25 5.92
1.21 73:34 11:54 09:50 10:19 7.13

4.09mi, 45:34, 13 DEC 20, Springfield, Virginia

iThink:
Title Fight, "Symmetry"

WX at 10 PM (3) Dec 13 46.2 (7.9) 33.4 (0.8) 30.06 (1017) Calm RH 61

Odometer 20B: 372.8mi

Z3.4. Average/max heart rate = 144/157

I felt better than yesterday, so chalk one up for stretching beforehand during the day. I was loosened up by mile 3, which was encouraging. I was glad I got this one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:52 13:52 11:34 11:34 1.20
0.84 22:57 09:04 10:48 11:15 2.04
0.84 32:58 10:02 11:56 11:27 2.88
1.21 45:34 12:36 10:25 11:09 4.09

7.11mi, 83:05, 12 DEC 20, Springfield, Virginia

iThink:
The Connells, "Something to Say"
The Connells, "Uninspired"

WX at 6 PM (23) Dec 12 58.5 (14.7) 45.5 (7.5) 29.94 (1013) SE 5 RH 61

Odometer 20B: 368.7mi

Z3.2. Average/max heart rate = 141/152

I fucking hurt. Right rear back is tight and I was running through the physical (and some mental) pain. But I need to get in a run after the last few days, since I'm starting to accumulate lard again, which I need to fix.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 20:11 20:11 11:13 11:13 1.80
1.02 32:19 12:08 11:54 11:28 2.82
1.54 50:02 17:43 11:30 11:28 4.36
1.54 69:06 19:04 12:23 11:43 5.90
1.21 83:05 13:59 11:34 11:41 7.11

4.11mi, 46:11, 10 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "Lament"

WX at 7 PM (0) Dec 10 37.6 (3.1) 32.4 (0.2) 30.2 (1022) Calm RH 81

Odometer 20B: 361.6mi

Z3.4. Average/max heart rate = 144/155

Today was slow, but it was going to be slow after yesterday's run and the lifting I did this afternoon. The lifting is really necessary for pain management, and my lower back is flaring up. Tomorrow will be much better.

Lifting beforehand:
Deadlift 10/10/10 @145
Overhead barbell press 10/8/6 @75 UGLY
Plate-loaded leg press 15/12/10 @270
Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Lat pulldown 10/10/8 @75

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:49 13:49 11:25 11:25 1.21
0.84 22:50 09:01 10:44 11:08 2.05
0.85 32:56 10:07 11:54 11:22 2.90
1.21 46:11 13:15 10:57 11:14 4.11

5.51mi, 57:59, 9 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "Savoring"
Title Fight, "Symmetry"

WX at 8 PM (1) Dec 09 31.6 (-0.2) 25.0 (-3.9) 29.89 (1012) Calm RH 76

Odometer 20B: 357.5mi

Z3.9. Average/max heart rate = 150/165

Goddamn, I suck. This week has been nucking futs and I haven't been able to get shit done. Tomorrow I lift for the first time since Sunday. But this week has pretty much taken the sails out of my exercise program because of work hours.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:54 12:54 10:40 10:40 1.21
1.54 28:40 15:46 10:15 10:26 2.75
1.54 45:44 17:03 11:05 10:40 4.29
1.22 57:59 12:15 10:03 10:31 5.51

7.14mi, 75:36, 6 DEC 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Title Fight, "Evander"
Title Fight, "Loud and Clear"
Title Fight, "Symmetry"

WX at 06 20:56 N 3 10.00 Fair CLR 36 22 55% NA NA 29.98 1015.6

Odometer 20B: 352.0mi

Z3.9. Average/max heart rate = 150/169

My legs were tired from lifting yesterday, not the least of which was 270 pounds on the plate loaded leg press. Glad to get back to lifting but it's going to be a slow recovery.

Lifting from yesterday:
Deadlift 10/10/10 @185
Overhead barbell press 10/8/6 @65
Plate-loaded leg press 15/12/10 @270
Lat pulldown 10/10/8 @70

Lifting from Friday:
Deadlift 10/10/10 @185
Overhead barbell press 10/8/6 @75
Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Landmine squat 15/12/10 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:18 19:18 10:36 10:36 1.82
1.02 30:44 11:26 11:13 10:49 2.84
1.54 46:49 16:05 10:27 10:41 4.38
1.55 63:34 16:45 10:48 10:43 5.93
1.21 75:36 12:02 09:57 10:35 7.14

5.3mi, 59:47, 3 DEC 20, Springfield, Virginia

iThink:
Title Fight, "Symmetry"
Title Fight, "Loud and Clear"

WX at 7 PM (0) Dec 03 45.1 (7.3) 30.4 (-0.9) 30.21 (1023) Calm RH 55

Odometer 20B: 345.8mi

Z3.3. Average/max heart rate = 143/162

Moderate pace run. My Max VO2 is getting worse, but that's not the point if I'm trying to return from a couple of serious hiccups. The iThink is representative of the generalized case of the ass I've had all day long.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:19 14:19 11:50 11:50 1.21
1.43 30:07 15:48 11:03 11:25 2.64
1.45 46:49 16:42 11:31 11:27 4.09
1.21 59:47 12:58 10:43 11:17 5.30

6.7mi, 74:30, 2 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "I'll Be Your Host"

WX at 10 PM (3) Dec 02 41.0 (5.0) 15.4 (-9.2) 30.24 (1024) NW 6 RH 54

Odometer 20C: 136.9mi

Z3.3. Average/max heart rate = 143/162

Easier by far tonight. I took it safer and more prudently than last night. I'm a bit tight, and I haven't lifted in a while, so I need to do that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:50 13:50 11:26 11:26 1.21
1.43 29:34 15:44 11:00 11:12 2.64
1.41 45:20 15:45 11:10 11:12 4.05
1.44 61:42 16:22 11:22 11:14 5.49
1.21 74:30 12:49 10:35 11:07 6.70

5.08mi, 50:16, 1 DEC 20, Springfield, Virginia

iThink:
Title Fight, "Anaconda Sniper"
Title Fight, "Evander"
Title Fight, "Symmetry"
Touché Amoré, "I'll Be Your Host"
Touché Amoré, "Lament"

WX at 10 PM (3) Dec 01 41.0 (5.0) 19.6 (-6.9) 29.93 (1013) W 5 RH 41

Odometer 20B: 340.5mi

Z4.6. Average/max heart rate = 158/175

When I feel heartache, I run harder to run through the pain. Because it helps when I run through the pain. Like zone 5 for the better part of two miles kind of hard. I may regret this run later. But I needed it tonight. It also explains the pretty nonstop post-hardcore iThink tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:32 12:32 10:26 10:26 1.20
1.33 25:43 13:12 09:55 10:10 2.53
1.34 39:19 13:36 10:09 10:10 3.87
1.21 50:16 10:57 09:03 09:54 5.08