4.85mi, 55:46, 29 DEC 21, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"
Kernkraft 400, "Zombie Nation"

WX at 2 PM (19) Dec 29 52.0 (11.1) 41.0 (5.0) 29.86 (1011) ENE 10 RH 66

Odometer 21: 331.9mi

Z3.1. Average/max heart rate = 140/153

Today was some wogging as my legs were tired from lifting yesterday. I was lifting so that my back wouldn't be up in arms most of the day, and it seemed to work, although I'm a bit sore from not having gone to the gym in forever. Today needed to be a recovery run anyway, and I have a long way to go before I get back in the groove.

Yesterday's lifting:
10/10/10 hex bar deadlift at 170#
10/8 standard deadlift at 165#
10/10/8 overhead barbell press at 75#
7/6/5 alternating dumbbell press at 35#
10/10/10 alternating dumbbell row at 35#
10/8 Gravitron dip at 100#
10 leg lift at BW
10 cable curl both sides at 15#
15/12/10 linear leg press at 230#

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 15:25 15:25 11:25 11:25 1.35
1.88 37:12 21:47 11:35 11:31 3.23
1.02 49:03 11:51 11:37 11:32 4.25
0.59 55:46 06:43 11:23 11:31 4.84

6.55mi, 71:53, 25 DEC 21, Chantilly, Virginia

iThink:
The Ocean Blue, "Vanity Fair"
The Cure, "A Forest"

WX at 3 PM (20) Dec 25 61.0 (16.1) 45.0 (7.2) 29.54 (1000) S 13 RH 55

Odometer 21: 327.3mi

Z4.0. Average/max heart rate = 151/163

Garmin Connect says I'm overtraining. I needed to get this in before eating x-moose dinner, even though I kind of jacked it up. Maybe I'll go easy tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 15:05 15:05 10:28 10:28 1.44
1.95 36:04 20:59 10:46 10:38 3.39
1.84 56:55 20:51 11:20 10:53 5.23
1.32 71:53 14:58 11:20 10:58 6.55

6.47mi, 68:10, 24 DEC 21, Carlisle, Pennsylvania

iThink:
The Ocean Blue, "Vanity Fair"
The Ocean Blue, "Cerulean"

WX at 11 AM (16) Dec 24 39.9 (4.4) 26.1 (-3.3) 30.07 (1018) ENE 5 RH 57

Odometer 21B: 79.2mi

Z4.2. Average/max heart rate = 153/169

I started out wanting to do a pretty easy run, but the pace that I feel like I'm running at threshold is actually a good 7-8bpm above that threshold. I need to go stronger although the Garmin Connect site says I'm overreaching. However, I train so inconsistently that there is no such thing as junk mileage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:01 17:01 10:26 10:26 1.63
3.19 50:27 33:26 10:29 10:28 4.82
1.66 68:10 17:43 10:40 10:31 6.48

7.12mi, 77:54, 22 DEC 21, Carlisle, Pennsylvania

iThink:
Archers of Loaf, "Lowest Part Is Free"
Archers of Loaf, "Plumb Line"

WX at 3 PM (20) Dec 22 41.0 (5.0) 17.1 (-8.3) 29.77 (1008) WNW 16G31 RH 37

Odometer 21: 320.8mi

Z3.9. Average/max heart rate = 150/167

I've been running bits and pieces of the Dickinson College 5k cross-country course as the midpart of my run and it has been rewarding. It's not too hilly but it is definitely not flat, and I get to relive some of the salad days of my youth. Today was my first run in a while and I NEED to get back into the groove. Today is a start.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:41 17:41 10:47 10:47 1.64
3.83 59:53 42:13 11:01 10:57 5.47
1.65 77:54 18:01 10:55 10:56 7.12

5,000 + 5,000 m on Concept2 Model D, 22:06.7+23:18.9, 20 DEC 21, Carlisle, Pennsylvania

 iThink: None as I was watching Sixes lacrosse on LSN.

WX at 10 PM (3) Dec 20     28.9 (-1.7)     19.0 (-7.2)     30.22 (1023)     Calm

Odometer 14B: 411.0mi

Z3.8/5.5.  Average/max heart rate = 149/169

Today was the first erg in a while. I realized it was going to be cold as balls and thus I didn't feel like running outside. I figured an easy erg would do it.

This was not easy and I was working pretty hard.  Oops.

Splits
Distance:    5000
Time:    22:06.7
Avg/500m:    02:12.7
Drag Factor:    117
Per Mile:    00:07:07

Distance:    5000
Time:    23:18.9
Avg/500m:    02:19.9
Drag Factor:    117
Per Mile:    00:07:30

6.47mi, 68:26, 12 DEC 21, Carlisle, Pennsylvania

iThink:
Mikael Manvelyan, "No More No Less"
Xijaro and Pitch, "Always Hope (Original Mix)"

WX at 6 PM (23) Dec 12 42.1 (5.6) 14.0 (-10.0) 30.25 (1024) W 6 RH 31

Odometer 21: 313.7mi

Z3.9. Average/max heart rate = 150/166

First run in about two weeks. Not great, but I was on avaction and didn't do anything consequential. So today was the beginning of the road back to recovery. Ughhhhhhhh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:22 17:22 10:35 10:35 1.64
3.18 50:41 33:19 10:29 10:31 4.82
1.65 68:26 17:45 10:45 10:35 6.47

6.33mi, 68:170, 27 NOV 21, Fairfax, Virginia

iThink:
Chvrches, "Gun"

WX at 11 AM (16) Nov 27 39.0 (3.9) 17.1 (-8.3) 30.06 (1017) NW 15 RH 41

Odometer 21: 307.2mi

Z3.6. Average/max heart rate = 146/163

First time running the area and got lost on a few trails. Ugly start, better finish.Easy run on a different path as recovery from yesterday. Good weather, a bit windy. Nothing else to offset my lack of exercise this week, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 15:13 15:13 10:38 10:38 1.43
1.08 27:20 12:08 11:14 10:54 2.51
1.07 38:36 11:16 10:32 10:47 3.58
1.84 58:20 19:43 10:43 10:46 5.42
0.91 68:17 09:57 10:56 10:47 6.33

4.61mi, 50:20, 21 NOV 21, Carlisle, Pennsylvania

iThink:
Farius, "Miami Love"

WX at 3 PM (20) Nov 21 48.9 (9.4) 33.1 (0.6) 30.14 (1020) ENE 6 RH 54

Odometer 21B: 72.7mi

Z3.2. Average/max heart rate = 141/156

Easy run on a different path as recovery from yesterday. Not a bad run, a bit chilly, and some decent hills, so not just a day of wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 13:48 13:48 10:47 10:47 1.28
1.00 24:54 11:06 11:06 10:55 2.28
1.08 36:41 11:47 10:54 10:55 3.36
1.25 50:20 13:39 10:55 10:55 4.61

8.6mi, 87:15, 20 NOV 21, Carlisle, Pennsylvania

iThink:
Morrissey, "Suedehead"
Marti Jones, "Neverland"
Michael Nyman, "The Departure" from the Gattaca OST
Gustav Holst, "Jupiter, the Bringer of Jollity" from The Planets, Op. 32

WX at 2 PM (19) Nov 20 46.9 (8.3) 26.1 (-3.3) 30.45 (1031) SSE 7 RH 44

Odometer 21: 300.9mi

Z4.3. Average/max heart rate = 154/167

I wasn't sure how I was going to feel today, but the weather was pretty good even though I went heavy on the snivel gear. It was worth it at the back end, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:31 16:31 10:01 10:01 1.65
2.34 40:21 23:50 10:11 10:07 3.99
1.14 51:47 11:26 10:02 10:06 5.13
1.82 70:19 18:32 10:11 10:07 6.95
1.65 87:15 16:56 10:16 10:09 8.60

4.64mi, 49:05, 18 NOV 21, Arlington, Virginia

iThink:
Michael Manring, "Not Even The Summer"
Chris Stamey, "On The Radio"

WX at 7 AM (12) Nov 18 51.1 (10.6) 45.0 (7.2) 30.1 (1019) S 9 RH 79

Odometer 21: 292.3mi

Z3.4. Average/max heart rate = 144/161

Not an auspicious start, but at least I got something in to offset as much as I ate today. Oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.30 24:18 24:18 10:34 10:34 2.30
2.34 49:05 24:47 10:35 10:35 4.64

12,000m on Concept2 Model D, 54:14.1, 13 NOV 21, Carlisle, Pennsylvania

 iThink: none as I was watching Ascension (the 2014 miniseries) on Amazon Prime

WX at 18:56    W 9    10.00    A Few Clouds    FEW055    43    27     49    43    53%    38    NA    29.91    1013.1            

Odometer 14B: 411.0mi

Z3.3.  Average/max heart rate = 143/161

I was going to get in a run, but I didn't want to run in the dark. I should've run earlier, but I wasn't feeling it. My upper back and arms were getting tired, though, and I know I'm not really used to pulling these distances. Still, probably better to do this than nothing at all or a shorter distance.

Splits
Distance:    12000
Time:    0:54:14.1
Avg/500m:    02:15.6
Drag Factor:    112
Per Mile:    00:07:16

6.60, 67:53, 9 NOV 21, Carlisle, Pennsylvania

iThink:
Courage My Love, "Bridges"

WX at 18:56 Calm 10.00 Fair CLR 57 44 72 56 62% NA NA 30.06 1018.0

Odometer 21: 287.7mi

Z4.3. Average/max heart rate = 154/168

I felt pretty good, but I can't ask for better than this, ever. Decent start, and then nothing but negative splits. What a great run, all things being equal.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:15 17:15 10:35 10:35 1.63
1.72 34:59 17:44 10:19 10:27 3.35
1.59 51:07 16:08 10:09 10:21 4.94
1.65 67:53 16:45 10:09 10:18 6.59

8.08mi, 85:41, 6 NOV 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Palm Dreams"
The Cure, "A Forest"
Game Theory, "Toby Ornette"
Nightnoise, "Cricket's Wicket"

WX at 16:56 SE 5 10.00 Fair CLR 53 28 38% NA NA 30.30 1026.5

Odometer 21B: 68.1mi

Z3.8. Average/max heart rate = 148/170

Slow start but good finish. The weather was quite nice and I needed to get out there and at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:17 17:17 10:36 10:36 1.63
2.02 38:37 21:20 10:34 10:35 3.65
0.96 48:41 10:04 10:29 10:34 4.61
1.82 68:23 19:41 10:49 10:38 6.43
1.65 85:41 17:18 10:29 10:36 8.08

10,000m on Concept2 Model D, 44:36, 2 NOV 21, Carlisle, Pennsylvania

 iThink: None as I was watching Foundation.

WX at UNK

Odometer 14B: 411.0mi

Z4.1.  Average/max heart rate = 152/167

Surprisingly fast, but I was wanting to get something in and it was good that I did.

Splits
Distance:    10000
Time:    44:36.0
Avg/500m:    02:13.8
Drag Factor:    111
Per Mile:    00:07:11

8.15mi, 84:25, 31 OCT 21, Carlisle, Pennsylvania

iThink:
Morrissey, "Suedehead"
Morrissey, "Every Day Is Like Sunday"

WX at 16:56 W 10 10.00 Overcast FEW038 OVC050 61 47 60% NA NA 29.74 1007.3

Odometer 21: 281.1mi

Z3.8. Average/max heart rate = 149/165

Long, but not as slow as expected. I felt all right after the start, and once warmed up, this turned into a good run with quick turnover. The weather was fall and overcast, so the two iThinks were absolutely on point.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 16:34 16:34 10:10 10:10 1.63
2.13 39:14 22:40 10:39 10:26 3.76
0.92 48:30 09:16 10:05 10:22 4.68
1.83 67:17 18:47 10:16 10:20 6.51
1.64 84:25 17:08 10:27 10:21 8.15

13,000m on Concept2 Model D, 60:23.5, 30 OCT 21, Carlisle, Pennsylvania

 iThink: None as I was watching Foundation on streaming.

WX at 16:56    S 6    10.00    Mostly Cloudy    BKN065    61    49             65%    NA    NA    29.55    1000.8    

Odometer 14B: 411.0mi

Z3.3.  Average/max heart rate = 142/160

First erg in a while. My arms were starting to get tired, so I had taken a break or two after the 10km mark and I called it at 13km. For the first time in a while, maybe discretion is the better part of valor. It started raining outside and I am not as hardcore about running in cold rain like I used to be.  Meh.

Splits
Distance:    10000
Time:    46:12.9
Avg/500m:    02:18.6
Drag Factor:    111
Per Mile:    00:07:26

Distance:    13000
Time:    1:00:23.5
Avg/500m:    02:19.4
Drag Factor:    111
Per Mile:    00:07:29

8.3mi, 89:46, 24 OCT 21, Carlisle, Pennsylvania

iThink:
The Connells, "Steadman's Wake"
Rush, "Middletown Dreams"

WX at 17:56 SE 8 10.00 Fair CLR 61 49 65% NA NA 30.06 1018.2

Odometer 21B: 60.6mi

Z3.5. Average/max heart rate = 145/165

First run in a while, so some long slow distance. I felt okay, and this was a good easy run. I spent most of the weekend with my parents, so I was tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:27 17:27 10:38 10:38 1.64
2.07 39:57 22:30 10:52 10:46 3.71
2.93 71:55 31:58 10:54 10:50 6.64
1.66 89:46 17:52 10:46 10:49 8.30

4.23mi, 46:37, 20 OCT 21, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 19:56 Calm 10.00 Overcast BKN015 BKN022 OVC030 68 61 70 67 78% NA NA 30.06 1018.1

Odometer 21: 272.9mi

Z3.3. Average/max heart rate = 143/158

Easy run, with a new threshold pace of 10:17. Oh, how the mighty have fallen. Also, this is a second day in a row, yay.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:20 13:20 10:55 10:55 1.22
0.89 23:15 09:56 11:09 11:01 2.11
0.89 33:21 10:06 11:21 11:07 3.00
1.23 46:37 13:16 10:47 11:01 4.23

5.43mi, 60:35, 19 OCT 21, Carlisle, Pennsylvania

iThink:
Morrissey, "Suedehead"

WX at 19:56 W 3 10.00 Overcast OVC030 68 61 71 68 78% NA NA 30.09 1018.8

Odometer 21B: 52.3mi

Z3.3. Average/max heart rate = 143/158

Felt ok, but ended up almost having to take a pit stop and barely made it home. Still, first run in a while, so the road to recovery continues. I will always associate the iThink with fall leaves turning color and cool temperatures, as I did the fall of my freshman year when I was back home one weekend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:18 17:18 10:37 10:37 1.63
1.09 29:24 12:06 11:06 10:48 2.72
1.09 41:03 11:39 10:41 10:46 3.81
1.62 60:35 19:32 12:04 11:09 5.43

3.88mi, 41:50, 12 OCT 21, Carlisle, Pennsylvania

iThink:
Title Fight, "Symmetry
Bachelor, "Stay in the Car"

WX at 21:56 SE 3 10.00 Overcast OVC032 67 61 81% NA NA 30.07 1018.3

Odometer 21: 268.6mi

Z3.4. Average/max heart rate = 144/159

Not fast, not slow, but I'll take it!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 17:30 17:30 10:48 10:48 1.62
0.80 26:15 08:44 10:55 10:51 2.42
1.46 41:50 15:35 10:40 10:47 3.88

3.02mi+lifting, 32:54, 10 OCT 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"

WX at 20:56 E 7 8.00 Overcast OVC010 71 63 76% NA NA 30.28 1025.4

Odometer 21: 269.7mi

Z3.5. Average/max heart rate = 144/157

Shorter run, but lifting interspersed as my back was hurting earlier today. Not great, but definitely worth it to get it in.

Lifting:

Deadlift 10/10/10 @145
Overhead barbell press 10/10/10 @80
Dumbbell bench iso press 7/6/5 @35
Dumbbell row 10/10/10 @35
Linear leg press 15/12/10 @245
Nautilus abodminal machine 15/15/2 @70


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 15:48 15:48 10:32 10:32 1.50
1.52 32:54 17:06 11:15 10:54 3.02

3.02mi, 32:36, 5 OCT 21, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Paper Words and Lies"

WX at 21:56 E 6 8.00 Overcast OVC010 70 63 79% NA NA 30.30 1026.1

Odometer 21: 264.7mi

Z3.7. Average/max heart rate = 145/158

The gym was supposed to be open 24/7, except when it isn't. This seriously fucking licks my goddamn ass raw.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 16:23 16:23 10:43 10:43 1.53
1.49 32:36 16:12 10:53 10:48 3.02

8,000m on Concept2 Model D, time, 4 OCT 21, Carlisle, Pennsylvania

 iThink: none as I was watching the pilot of the Amazon Prime TV show Hanna.

WX at 21:56    Calm    10.00    Fair    CLR    70    65             84%    NA    NA    30.01    1016.2

Odometer 14B: 411.0mi

Z4.3.  Average/max heart rate = 154/166

Goddamn today was hard. Of course, I haven't erged in a while, so I guess that makes sense, but I needed to do something after yesterday before I lift again.  Tomorrow I need to lift again. I felt a lot better today after yesterday's strength work, so stick with a good thing. Next time I need to add ab work, but there is no GHD situp bench where I was.

Yesterday's strength work:
10/10/10 barbell deadlift @135
10/10/8 overhead press @75
10/10/10 30-degree lat pulldown @45 each
15/12/10 linear leg press @245
7/6/5 alternating dumbbell press @35
10/10/10 dumbbell row @35
10/10/10 alternating leg extension@60 and leg curl @80

Splits
Distance:    8000
Time:    36:39.7
Avg/500m:    02:17.5
Drag Factor:    109
Per Mile:    00:07:23

7.52mi, 91:52, 2 OCT 21, Carlisle, Pennsylvania

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

WX at 20:56 W 5 10.00 Fair CLR 60 54 80% NA NA 30.09 1018.9

Odometer 21: 261.7mi

Z3.0. Average/max heart rate = 139/153

It was a long slow run, emphasis on slow. The return leg was marked with a few stops since I literally did not want to be blowing this run out. Still, better than the absolutely nothing I was doing this past week. Dreadful.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:54 18:54 11:36 11:36 1.63
2.14 44:05 25:11 11:46 11:42 3.77
2.14 69:48 25:43 12:01 11:49 5.91
1.61 91:52 22:04 13:43 12:13 7.52

8.15mi, 87:27, 25 SEP 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Palm Dreams"
Billy Joel, "Allentown"

WX at 25 16:56 SW 5 10.00 A Few Clouds FEW055 73 52 48% NA NA 29.94 1013.7

Odometer 21B: 46.9mi

Z4.1. Average/max heart rate = 152/167

Slow and ugly today, but I'm glad I got it in. I decided to explore some of the trails around the area, and was rewarded with some suitable weather. Still slow and hard, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:37 16:37 10:04 10:04 1.65
1.93 37:10 20:33 10:39 10:23 3.58
1.17 49:42 12:32 10:43 10:28 4.75
1.79 69:40 19:58 11:09 10:39 6.54
1.61 87:27 17:47 11:03 10:44 8.15

6.88mi, 71:19, 23 SEP 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"


WX at 9 PM (1) Sep 23 62.1 (16.7) 46.0 (7.8) 30 (1015) W 6 RH 55

Odometer 21: 254.2mi

Z3.8. Average/max heart rate = 148/160

Good run after five days of semi-sedentary sluggitude. Starting to recover from being out on the road, but it's always a bit rough trying to recover from travel. Still, the weather is starting to break and it was really nice tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 16:49 16:49 10:19 10:19 1.63
1.72 34:38 17:49 10:21 10:20 3.35
1.89 54:01 19:22 10:15 10:18 5.24
1.64 71:19 17:18 10:33 10:22 6.88

6.13mi, 67:11, 17 SEP 21, Waikiki, Hawaii

iThink:
Kitchens of Distinction, "Smiling"

WX at 3 PM (19) Sep 17 82.0 (27.8) 64.9 (18.3) 30.11 (1019) ENE 13 RH 56

Odometer 21B: 38.7mi

Z3.7. Average/max heart rate = 147/167

Longer run, but my legs were tired and even the relatively moderate uphill around Diamond Head was putting a hurt on me. But the breeze and the landscape was amazing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.24 14:06 14:06 11:22 11:22 1.24
1.81 34:42 20:36 11:23 11:23 3.05
1.78 53:21 18:39 10:29 11:03 4.83
1.30 67:11 13:50 10:38 10:58 6.13

2.02mi, 20:01, 16 SEP 21, Waikiki, Hawaii

iThink:
For Against, "Amen Yves"

WX at 1 PM (17) Sep 16 77.0 (25.0) 68.0 (20.0) 30.02 (1016) NW 5 RH 73

Odometer 21B: 38.7mi

Z3.5. Average/max heart rate = 145/157

Short run that wasn't as hard because it was short..

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 20:01 20:01 09:55 09:55 2.02

5.08mi, 49:41, 15 SEP 21, Waikiki, Hawaii

iThink:
Michael Kamen, "Band of Brothers Suite No. 2"

WX at 1 PM (17) Sep 15 73.9 (23.3) 69.1 (20.6) 29.97 (1014) N 5 RH 84

Odometer 21B: 36.6mi

Z4.4. Average/max heart rate = 156/168

Not sure why I went so hard today. It could be that there was a lot of scenery, which there is. Running around people may make me want to nominally show off, which is bogus, inasmuch as I am not fast anymore. But it was a good hard run and I feel better for doing it, especially since I bagged off yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:01 14:01 09:36 09:36 1.46
3.02 43:49 29:48 09:52 09:47 4.48
0.60 49:41 05:52 09:47 09:47 5.08

3.22mi, 33:48, 13 SEP 21, Waikiki, Hawaii

iThink:
Various sundry running cadences from my youth.

WX at 1 PM (17) Sep 13 75.9 (24.4) 64.9 (18.3) 30.03 (1016) Calm RH 68

Odometer 21B: 31.5mi

Z3.8. Average/max heart rate = 149/158

Today felt hard, although I was on the road all of yesterday and my sleep cycles are completely jacked up. But I needed to get something in to offset the last day, so I did. I'm sure I'll feel better later today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:19 16:19 10:48 10:48 1.51
1.71 33:48 17:29 10:13 10:30 3.22

4.59mi, 51:22, 11 SEP 21, Carlisle, Pennsylvania

iThink:
Bear McCreary, "Apotheosis"


WX at 8 PM (0) Sep 11 72.0 (22.2) 54.0 (12.2) 30.11 (1019) S 7 RH 53

Odometer 21B: 28.3mi

Z3.3. Average/max heart rate = 143/161

Easy recovery run, one I needed to do since I'll be on the road tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:30 18:30 11:21 11:21 1.63
1.14 31:22 12:52 11:17 11:19 2.77
1.82 51:22 20:00 10:59 11:11 4.59

8.12mi, 83:00, 10 SEP 21, Carlisle, Pennsylvania

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

WX at 10 PM (2) Sep 10 62 (17) unavail 30.09 (1018) W 7

Odometer 21: 247.3mi

Z3.7. Average/max heart rate = 147/160

I squeezed in my first run in days. I am a shitbag. I also got lost and added a few miles to the distance, which my knees are feeling. In spite of that, what a difference 20F makes!

I don't feel so bad about going long -- I needed it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 15:51 15:51 09:47 09:47 1.62
2.81 44:28 28:38 10:11 10:02 4.43
2.49 70:11 25:43 10:20 10:09 6.92
1.20 83:00 12:49 10:41 10:13 8.12

7.21mi, 50:24, 4 SEP 21, Carlisle, Pennsylvania

iThink:
Yo La Tengo, "Blue Line Swinger"

WX at 9 PM (1) Sep 04 70.0 (21.1) 60.1 (15.6) 29.95 (1014) Calm RH 71

Odometer 21B: 23.7mi

Z3.2. Average/max heart rate = 141/162

Recovery run, probalby best evidenced by the big negative split at the end. I felt better, but my legs are pretty beat up from yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.17 25:51 25:51 11:55 11:55 2.17
2.16 50:24 24:33 11:22 11:38 4.33

7.21mi, 75:49, 3 SEP 21, Carlisle, Pennsylvania

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

WX at 8 PM (0) Sep 03 71.1 (21.7) 52.0 (11.1) 30.08 (1018) N 3 RH 51

Odometer 21: 239.2mi

Z3.9. Average/max heart rate = 150/168

I was insistent about getting a run in while it was still light. I was glad I got it in even though I could've gone faster. I felt pretty good and I found a good train that I thought was pretty good. I did have to go around a downed tree. I feel a lot better having gotten this in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 19:35 19:35 10:05 10:05 1.94
0.78 28:31 08:56 11:27 10:29 2.72
1.79 47:19 18:48 10:30 10:29 4.51
0.91 56:51 09:32 10:29 10:29 5.42
1.79 75:49 18:58 10:36 10:31 7.21

6.0mi, 64:04, 31 AUG 21, Carlisle, Pennsylvania

iThink:
Kinetica & Dreamy - Remember Me (Original Mix)

WX at 9 PM (1) Aug 31 73.9 (23.3) 68.0 (20.0) 29.82 (1009) SSW 6 RH 81

Odometer 21B: 19.4mi

Z3.6. Average/max heart rate = 146/173

There is something about running at night that I always liked, and running through quiet neighborhoods is no exception. Especially in the rain, which I adore. Just about right. I need to map out a route and stick with it since I was meandering through neighborhoods that I didn't know and I was having to zen some direction based on street signs. Fortunately, Carlisle is generally laid out in a grid.

My knees were starting to ache a bit during the run, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 16:43 16:43 10:19 10:19 1.62
1.16 29:22 12:39 10:54 10:34 2.78
1.40 44:38 15:16 10:55 10:41 4.18
1.82 64:04 19:26 10:40 10:41 6.00

4.03mi, 43:29, 29 AUG 21, Carlisle, Pennsylvania

iThink:
Velcet Crush, "Drive Me Down (Softly)"

WX at 10 AM (14) Aug 29 71.1 (21.7) 64.0 (17.8) 30.23 (1023) E 5 RH 78

Odometer 21B: 13.4mi

Z3.4. Average/max heart rate = 144/159

Ugh, not awesome. But I needed to get at it and I didn't run yesterday. I have to start forcing myself to get at it and that will require some shifting of sleep schedules.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 21:27 21:27 10:40 10:40 2.01
2.02 43:29 22:03 10:55 10:47 4.03

8,000m on Concept2 Model D, 36:34.3, 24 AUG 21, Carlisle, Pennsylvania

 iThink: none as I was watching bits of the film Lyubov: Love In Russian

WX at 9 AM (13) Aug 24     81.0 (27.2)     68.0 (20.0)     30 (1015)     NW 6

Odometer 14B: 411.0mi

Z4.2.  Average/max heart rate = 153/172

OMFG do I suck. Pulling this intensity at this pace means I have a long road back to go.

Splits
Distance:    8000
Time:    36:34.3
Avg/500m:    02:17.1
Drag Factor:    106
Per Mile:    00:07:21

7.68mi, 83:31, 21 AUG 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"

WX at 9 PM (1) Aug 21 81.0 (27.2) 70.0 (21.1) 29.88 (1011) ESE 5 RH 69

Odometer 21: 232.0mi

Z4.3. Average/max heart rate = 154/172

First run in a while. I have been very undisciplined and I need to get off my ass and figure out how to force myself to get out the door and on the road. Today was probably too long and too hard, but I felt a lot better after not being a fat piece of shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:03 19:03 10:28 10:28 1.82
1.71 37:38 18:35 10:52 10:40 3.53
2.43 64:07 26:28 10:54 10:45 5.96
1.72 83:31 19:24 11:17 10:52 7.68

5.33mi, 55:51, 9 AUG 21, Carlisle, Pennsylvania

iThink:
Farius, "Home Again"

WX at 8 PM (0) Aug 09 82.9 (28.3) 66.9 (19.4) 30.08 (1018) SSE 13 RH 59

Odometer 21b: 9.4mi

Z4.3. Average/max heart rate = 154/172

Today was hard, partly from being out of shape, and partly from the heat. It had started to back off considerably, but maybe it was just because it was starting to get dark.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:57 17:57 09:55 09:55 1.81
1.87 38:04 20:07 10:46 10:21 3.68
1.65 55:51 17:46 10:46 10:29 5.33

4.0mi, 40:52, 2 AUG 21, Carlisle, Pennsylvania

iThink:
Aly & AJ, "Chemicals React"

WX at 9 PM (1) Aug 02 71.1 (21.7) 55.9 (13.3) 30.06 (1017) Calm RH 58

Odometer 21: 224.3mi

Z4.0. Average/max heart rate = 149/174
Quick run that turned into a zone 4 run. Better experimentation with tempo at the end - but strong finish, so it complements my getting healthier.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 21:13 21:13 10:24 10:24 2.04
1.96 40:52 19:39 10:02 10:13 4.00

5.85mi, 60:07, 31 JUL 21, Carlisle, Pennsylvania

iThink:
Farius, "Miami Love"

WX at 7 PM (23) Jul 31 79.0 (26.1) 54.0 (12.2) 29.92 (1013) SSE 6 RH 42

Odometer 21: 220.3mi

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

For what it's worth, it didn't feel like a zone 4 run. I felt good and started to accelerate near the end, but needed to keep this under control at the end. My head cold is really bad, and it's been difficult to sleep. But it feels good to open it up a bit outside.

Time to start experimenting with longer routes, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 17:01 17:01 10:30 10:30 1.62
1.86 35:46 18:45 10:05 10:17 3.48
2.37 60:07 24:21 10:16 10:17 5.85

5,000m on Concept2 Model D, 21:43, 30 JUL 21, Carlisle, Pennsylvania

iThink: none as I was watching the end of The Martian.

WX at 11 PM (3) Jul 30     75.0 (23.9)     51.1 (10.6)     29.98 (1015)     N 7

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 119/169 inaccurate

First erg in a very long while, but it was too late to run and I wanted to see how I felt as I've had a cold that has been absolutely killing me the last few days and unable to sleep. WHen I exercise, it opens it up a little bit, but it was back to normal afterwards, unfortunately.

Tonight's erg was remarkably faster than I intended, but the real proof will be in how I do on a more consistent basis. I seriously need to get more consistent as I've been detraining most of the last two months and it is not good.

Splits
Distance:    5000
Time:    21:43.0
Avg/500m:    02:10.3
Drag Factor:    110
Per Mile:    00:06:59

4.89mi, 51:36, 24 JUL 21, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song (Lovesick Melody)"

WX at 11 AM (15) Jul 24 81.0 (27.2) 63.0 (17.2) 30.1 (1019) E 7 RH 54

Odometer 21: 214.5mi

Z4.3. Average/max heart rate = 154/173

I've not run in so long that I'm starting to get thicc and am basically starting from scratch. So it begins again. Story of my life. This is a start. I might've benefited from starting earlier, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 31:21 31:21 10:27 10:27 3.00
1.89 51:36 20:15 10:43 10:33 4.89

4.16mi, 44:04, 7 JUL 21, Carlisle, Pennsylvania

iThink:
Chvrches, "Forever"

WX at 8 PM (0) Jul 07 90.0 (32.2) 68.0 (20.0) 29.91 (1012) SSW 10 RH 49

Odometer 21B: 4.1mi

Z4.1. Average/max heart rate = 152/164

A threshold pace run but what made it unusual was its being stacked with lifting. Today was still hot, and I am pleasantly surprised at what pace I'm running in the heat. I need to eventually start ramping up mileage again.

Lifting earlier today:

Bench press 10/10/10 @115
Dumbbell row 10/10/10 @40
Overhead barbell press 10/8 @80
Deadlift 10/10/10 @155
Dumbbell arm curl 10/10 @15
Dumbbell arm curl 10/10 @15

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 23:21 23:21 10:40 10:40 2.19
1.97 44:04 20:43 10:31 10:36 4.16

4.05mi, 42:51, 6 JUL 21, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song (Lovesick Melody)"

WX at 8 PM (0) Jul 06 91.0 (32.8) 66.9 (19.4) 29.94 (1013) W 7 RH 44

Odometer 21: 209.6mi

Z3.6. Average/max heart rate = 151/166

Second run just to keep momentum. It was hot, and I was expecting to suck. Ironically, I ran faster than yesterday when the weather was better. Surprising. What wasn't surprising was how much harder I was working on today's run. I did stop by a site for Lincoln Cemetery, which was pretty neat. There's a lot of history in Carlisle. Just gotta look for it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.08 21:51 21:51 10:30 10:30 2.08
1.97 42:51 21:00 10:39 10:35 4.05

4.07mi, 43:29, 5 JUL 21, Carlisle, Pennsylvania

iThink:
Title Fight, "You Can't Say Kingston Doesn't Love You"
Asia, "Bury Me In Willow"

WX at 10 AM (14) Jul 05 78.1 (25.6) 64.9 (18.3) 30.05 (1017) Variable 3 haze RH 64

Odometer 21: 205.5mi

Z3.6. Average/max heart rate = 145/167

First run in three weeks. I have moved, and didn't work out just about at all since starting to pack. Ughhhh. The road to recovery starts today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.90 20:18 20:18 10:41 10:41 1.90
2.17 43:29 23:11 10:41 10:41 4.07

5.5mi, 56:36, 18 JUN 21, Springfield, Virginia

iThink:
High On Stress, "Nothing Can Change You"

WX at 10 AM (14) Jun 18 75.2 (24.0) 53.1 (11.7) 30.06 (1017) S 9 RH 46

Odometer 21: 201.4mi

Z3.8 estimated. Average/max heart rate = no reading.

Slow and gritty, but at least I did 5.5. Better than nothing!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:21 12:21 10:17 10:17 1.20
1.54 28:06 15:45 10:14 10:15 2.74
1.55 44:29 16:23 10:34 10:22 4.29
1.21 56:36 12:07 10:00 10:17 5.50

6.07mi, 63:08, 17 JUN 21, Springfield, Virginia

iThink:
The Cavedogs, "You're Put Away"

WX at 10 AM (14) Jun 17 71.6 (22.0) 41.7 (5.4) 30.05 (1017) NNE 3 RH 33

Odometer 21: 195.9mi

Z3.8 estimated. Average/max heart rate = no reading.

I junked my heart rate monitor strap as it was reading way out of control today. Otherwise, I was ok. Not fast, not slow. This was in the morning because I didn't run last night. Oh well.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:47 12:47 10:34 10:34 1.21
2.10 34:01 21:14 10:07 10:17 3.31
1.55 50:44 16:42 10:47 10:26 4.86
1.21 63:08 12:25 10:15 10:24 6.07

4.09mi, 45:47, 15 JUN 21, Springfield, Virginia

iThink:
Bear McCreary, "Storming New Caprica"

WX at 20:56 W 6 10.00 Partly Cloudy SCT110 72 56 57% NA NA 29.84 1010.7

Odometer 21: 189.8mi

Z3.4. Average/max heart rate = 138/152

Late entry, very slow run as I was recovering. Or just slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:49 13:49 11:25 11:25 1.21
0.83 22:51 09:02 10:53 11:12 2.04
0.84 32:41 09:50 11:42 11:21 2.88
1.21 45:47 13:06 10:49 11:12 4.09

5.51mi, 58:05, 14 JUN 21, Springfield, Virginia

iThink:
Ministry, "Hero"

WX at 9 PM (1) Jun 14 77.2 (25.1) 70.9 (21.6) 29.73 (1006) SE 5 RH 80

Odometer 21: 185.7mi

Z3.8. Average/max heart rate = 148/163

First run in a long while. I was not feeling very fast, and today was kind of slow in any event, so I was a bit cautious. I was also feeling a little tight after sitting in a car for a bit, so I decided to see how I felt, and ended up running a bit stronger than I expected-- at least in terms of effort. I am having to work off my sins from the last few days, so it's going to take a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:39 12:39 10:27 10:27 1.21
1.54 28:35 15:56 10:21 10:24 2.75
1.54 45:24 16:49 10:55 10:35 4.29
1.22 58:05 12:41 10:24 10:33 5.51

5.49mi, 57:54, 8 JUN 21, Springfield, Virginia

iThink:
The Cure, "A Forest" (Concert)
The Cure, "A Forest" (Tree Mix)
The Cure, "A Forest" (Birmingham 1985)
The Cure, "A Forest" (In Orange)

WX at 9 PM (1) Jun 08 81.7 (27.6) 73.8 (23.2) 30.02 (1016) S 5 RH 77

Odometer 21: 180.2mi

Z4.0. Average/max heart rate = 151/174

Today was hot and sticky. I did not have a great time, but I needed to get at it. Nice to have multiple cuts of "A Forest" on shuffle in the iThink, though. Time to get acclimated to the heat again, I guess.

Lifting two days ago:

Overhead barbell press 10/8/6 @75
Deadlift 10/10/10 @165
Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Gravitron pullup 10/10/10 @80
Plate-loaded leg press 15/12/10 @290
GHD Situp 20/18/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:41 10:41 1.20
1.53 28:43 15:53 10:23 10:31 2.73
1.55 45:15 16:32 10:40 10:34 4.28
1.21 57:54 12:39 10:27 10:33 5.49

7.08mi, 75:27, 4 JUN 21, Springfield, Virginia

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

WX at Noon (16) Jun 04 79.7 (26.5) 68.2 (20.1) 29.95 (1014) WSW 5 RH 67

Odometer 20: 174.7mi

Z4.2. Average/max heart rate = 153/170

I should've gone earlier, but I was doing stuff beforehand. It's been a long time since I've run close to the mid-day and it was hot compared to previous turns out running. I was sweating up a storm and still sweating. My HRM started going haywire at the end, so my top end is an estimate. I decided discretion was the better part of valor in this case.. Really hot,

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:55 12:55 10:41 10:41 1.21
1.62 29:30 16:35 10:14 10:25 2.83
1.40 44:54 15:24 11:00 10:37 4.23
1.64 62:53 17:59 10:58 10:43 5.87
1.21 75:27 12:34 10:23 10:39 7.08

5.5mi, 57:54, 2 JUN 21, Springfield, Virginia

iThink:
The Posies, "Grant Hart"
Hüsker Dü, "Chartered Trips"

WX at 10 PM (2) Jun 02 69.4 (20.8) 59.5 (15.3) 30.13 (1020) SE 7 RH 70

Odometer 21: 167.6mi

Z3.3. Average/max heart rate = 142/159

After a few days of rest (and a day off enforced after getting a platelet-enriched plasma shot to my left elbow tendons), I decided to grind out 5.5. Today was a day where it was straight up negative splits, which is remarkable given that leg 3 is mostly uphill.

I have no idea what sparked the Hüsker Dü onslaught tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:23 13:23 11:04 11:04 1.21
1.54 29:33 16:10 10:30 10:45 2.75
1.54 46:00 16:26 10:41 10:43 4.29
1.21 57:54 11:55 09:51 10:32 5.50

1.43+4.12mi, 14:00+43:35, 29 MAY 21, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Kazumi Totaka, "Wii Shop Channel Main Theme"

WX at 5 PM (21) May 29 51 (11) 48 (9) 30.05 (1017) NNE 3 light rain RH 89

Odometer 21: 162.1mi

Z3.4. Average/max heart rate = 143/165

My legs are still tired. Was bringing back my bike from the shop, and decided to follow up with another four easy. Still grinding it out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 14:00 14:00 09:47 09:47 1.43

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:01 13:01 10:45 10:45 1.21
0.84 21:39 08:38 10:17 10:34 2.05
0.85 31:14 09:35 11:16 10:46 2.90
1.22 43:35 12:21 10:08 10:35 4.12

7.07mi, 76:25, 27 MAY 21, Springfield, Virginia

iThink:
The Replacements, "Hayday"
George Sanger, "Defend Mission"

WX at 8 PM (0) May 27 73.0 (22.8) 63.0 (17.2) 29.95 (1014) Calm RH 71

Odometer 21: 156.6mi

Z3.3. Average/max heart rate = 142/161

My legs were very tired at first. That was not very encouraging, but they loosened up by 35 minutes in. Not very fast, and I was head down most of the time so I might've done better to go lighter, but I had time, so I took it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:15 13:15 11:02 11:02 1.20
0.91 22:53 09:38 10:36 10:51 2.11
2.12 45:36 22:43 10:43 10:47 4.23
1.63 63:34 17:58 11:01 10:51 5.86
1.21 76:25 12:51 10:37 10:49 7.07

5.5mi, 58:45, 25 MAY 21, Springfield, Virginia

iThink:
Ministry, "Hero"
Ministry, "N.W.O."

WX at 10 PM (2) May 25 70.7 (21.5) 65.3 (18.5) 30.16 (1021) SSE 6 RH 83

Odometer 21: 149.5mi

Z3.3. Average/max heart rate = 142/154

I didn't feel like going very hard, so I went what I felt was just below anaerobic threshold pace, and I felt all right tonight. I was glad I got this in as I felt good, but I didn't feel very ambitious, so I was going to do 5.5mi of easy run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:48 12:48 10:35 10:35 1.21
1.54 28:50 16:01 10:24 10:29 2.75
1.54 45:56 17:06 11:06 10:42 4.29
1.21 58:45 12:49 10:35 10:41 5.50

8,000m on Concept2 Model D, 35:38.9, 24 MAY 21, Springfield, Virginia

 iThink: none as I was watching a replay of the Virginia-Georgetown game.

WX at 10 PM (2) May 24     59.2 (15.1)     57.2 (14.0)     30.3 (1026)     Calm

Odometer 14B: 411.0mi

Z3.1.  Average/max heart rate = 140/154

The zone is lower than how I felt, but I wasn't expecting to pull 2:11/500m not going super hard either. I would normally run, but I didn't feel like running at night when it was post-rainy.

Splits
Distance:    8000
Time:    35:38.9
Avg/500m:    02:13.7
Drag Factor:    123
Per Mile:    00:07:10

4.11mi, 43:11, 23 MAY 21, Springfield, Virginia

iThink:
Ministry, "Hero"
The Moog Cookbook, "Cat Scratch Fever"

WX at 10 PM (2) May 23 82.9 (28.3) 63.5 (17.5) 30 (1015) WNW 6 RH 51

Odometer 21: 144.0mi

Z3.8. Average/max heart rate = 149/164

I've been having a lot more difficulty wanting to get off my ass and get something in. I did lift yesterday, and I was sore as it was the first time I'd lifted really in the last three weeks. Today was not particularly fast, but it was warm, and I think that accounted for the increased intensity relative to speed.

Lifting yesterday:
Dumbbell bench iso press 7/6/5 @35
Dumbbell row 10/8/9 @35
Overhead barbell press 10/8/6 @75
Hex Bar Deadlift 5/5/5 @200
Hex Bar Deadlift 10/10/10 @60
Lat Pulldown 12/10/8 @85
GHD Situp 15/15/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:01 13:01 10:45 10:45 1.21
0.84 21:44 08:43 10:22 10:36 2.05
0.85 31:04 09:21 11:00 10:43 2.90
1.21 43:11 12:07 10:01 10:31 4.11

5.51mi, 56:04, 20 MAY 21, Springfield, Virginia

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

WX at 9 PM (1) May 20 69.3 (20.7) 41.9 (5.5) 30.44 (1030) SE 7 RH 36

Odometer 21: 139.9mi

Z4.1. Average/max heart rate = 152/164

Wasn't sure how I was going to feel after moving Kid 2 out of college yesterday. My left elbow tendonitis was really flaring up, which was not very fun. Today I felt pretty good, although I was going harder than I felt like I was going. This is not necessarily a bad thing, or maybe it is.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:37 12:37 10:25 10:25 1.21
1.54 28:02 15:25 10:01 10:12 2.75
1.55 44:22 16:20 10:32 10:19 4.30
1.22 56:04 11:42 09:36 10:09 5.52

7.12mi, 73:30, 18 MAY 21, Springfield, Virginia

iThink:
Marti Jones, "Neverland" (A dB's cover by Don Dixon's wife!)
Ariana Grande feat. Zedd, "Break Free (Jon Electra remix)"
Above and Beyond feat. Oceanlab, "On A Good Day (Daniel Kandi remix)"

WX at 7 PM (23) May 18 76.5 (24.7) 48.2 (9.0) 30.28 (1025) S 6 RH 36

Odometer 21: 134.4mi

Z3.7. Average/max heart rate = 147/161

Not fast, but long and thus difficult since it's the first time I've run 7 in a while. My legs are still feeling two days ago but this was intended to be lard burning, although I loosened up around the 40-45 minute mark, and felt a lot better at the end. I was slightly dehydrated, so there's that. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:38 18:38 10:18 10:18 1.81
1.01 29:28 10:51 10:44 10:27 2.82
1.54 45:10 15:42 10:11 10:22 4.36
1.55 61:37 16:27 10:37 10:26 5.91
1.21 73:30 11:53 09:49 10:19 7.12

5.29mi, 51:35, 16 MAY 21, Springfield, Virginia

iThink:
The Replacements, "Answering Machine"
Sabaton, "Into the Fire"

WX at 7 PM (23) May 16 61.7 (16.5) 50.5 (10.3) 30.26 (1024) Calm RH 67

Odometer 21: 127.3mi

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

Hard run, and I felt pretty good, so I decided to push it, and it was a fast one. Fast relative to what I do, of course.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:29 10:29 10:29 10:29 1.00
1.53 25:37 15:08 09:53 10:07 2.53
1.54 40:35 14:59 09:44 09:58 4.07
1.22 51:35 11:00 09:01 09:45 5.29

5,000m on Concept2 Model D, 21:56.6, 15 MAY 21, Springfield, Virginia

 iThink: none as I was watching the last quarter of the Georgetown-Syracuse lacrosse game.

WX at 9 PM (1) May 15     57.0 (13.9)     46.2 (7.9)     30.21 (1023)     Calm

Odometer 14B: 411.0mi

Z3.8.  Average/max heart rate = 148/168

First time on the erg in a while but I wanted to watch portions of the game and it's kind of late to go running. I watched Georgetown roll up Syracuse in grand fashion.  Hoya Saxa, OMG.

Splits
Distance:    5000
Time:    21:56.6
Avg/500m:    02:11.7
Drag Factor:    123
Per Mile:    00:07:04

5.5mi, 57:36, 14 MAY 21, Springfield, Virginia

iThink:
Farius, "Miami Love"

WX at 8 PM (0) May 14 65.8 (18.8) 39.6 (4.2) 30.21 (1023) Calm RH 38

Odometer 21: 121.8mi

Z3.4. Average/max heart rate = 144/159

Not hard, but not slow. I bagged off yesterday but not by design. I was just too tired. But I needed to get one in today, so I ground one out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:32 12:32 10:27 10:27 1.20
1.54 28:32 16:00 10:24 10:25 2.74
1.55 45:25 16:53 10:54 10:35 4.29
1.21 57:36 12:11 10:04 10:28 5.50

5.51mi, 53:23, 12 MAY 21, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"
Bear McCreary, "Wander My Friends"
Title Fight, "Anaconda Sniper"
Title Fight, "Evander"

WX at 7 PM (23) May 12 66.6 (19.2) 32.4 (0.2) 30.19 (1022) NW 3 RH 27

Odometer 21: 116.3mi

Z4.2. Average/max heart rate = 153/170

I took yesterday off but the weather was amazing and I went hard. I'm starting to get used to these shoes again, which are not as soft as the ASICS Gel-Cumulus I left in Qatar. These GT-2000 8s are pretty stiff.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:51 11:51 09:52 09:52 1.20
1.54 26:18 14:28 09:24 09:36 2.74
1.54 42:06 15:47 10:15 09:50 4.28
1.23 53:23 11:18 09:11 09:41 5.51

4.1mi, 40:08, 10 MAY 21, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"

WX at 7 PM (23) May 10 65.5 (18.6) 37.8 (3.2) 29.99 (1015) NW 10 RH 35

Odometer 21: 110.8mi

Z4.1. Average/max heart rate = 152/168

First run after over a week and the first after returning to the USA. Much cooler, and I took it as an opportunity to go hard, if not fast. I'll take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:11 12:11 10:09 10:09 1.20
0.84 20:15 08:04 09:36 09:55 2.04
0.84 28:48 08:33 10:11 10:00 2.88
1.22 40:08 11:20 09:18 09:47 4.10

5.43mi, 57:40 in three parts, 30 APR 21, Al Udeid AB, Qatar

iThink:
Goo Goo Dolls, "There You Are"

WX at midnight (21) Apr 30 75.0 (23.9) 67.6 (19.8) 29.75 (1007) S 8 RH 77

Odometer 20C: 359.5mi

Z3.4. Average/max heart rate = 144/160

I took yesterday off and for once, I wasn't in chronic pain as I was running. Tonight was pleasant and I actually felt a little smoother than before. However, I am unable to get back into the office, so I guess I'll have to do something different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.60 07:03 07:03 11:45 11:45 0.60

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.15 49:57 42:54 10:20 10:31 4.75
0.68 57:40 07:44 11:22 10:37 5.43

4.13mi, 51:24 in two parts, 28 APR 21, Al Udeid AB, Qatar

iThink:
Touché Amoré, "I'll Be Your Host"
that dog., "Bird On A Wire"

WX at midnight (21) Apr 28 87 (31) 53 (12) 29.79 (1008) N 15 RH 23 lightning

Odometer 20C: 354.1mi

Z3 high. Average/max heart rate = 147/~153

It was unusually warm tonight and My legs were absolutely wrecked today. 3.5mi of wogging once I started in earnest. I'm taking tomorrow off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.61 06:36 06:36 10:49 10:49 0.61

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.52 51:24 44:48 12:44 12:27 4.13

4.33mi, 46:05 in four parts, 27 APR 21, Al Udeid AB, Qatar

iThink:
Tommy Keene, "Good Thing Going"
Tommy Keene, "Battle Lines"

WX at 2 AM (23) Apr 27 82 (28) 62 (17) 29.75 (1007) ESE 5 RH 42

Odometer 20C: 350.0mi

Z3 high. Average/max heart rate = 147/~153

I didn't run on Tuesday proper, but still amassed over 13,000 steps. Shorter run as I was squeezed in between two things, midrats and a concert that was live streamed on YouTube. I started to open it up a little bit, but my knees are still bothering me, either giving way or some pain.
I was sore from yesterday's lifting, so nothing today. Spent a little bit of time with the massage gun borrowed from someone else in the office. I totally need to get one.


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.42 05:19 05:19 12:40 12:40 0.42

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.43 09:31 04:11 09:44 11:11 0.85

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 41:12 31:42 10:34 10:42 3.85

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.48 46:05 04:53 10:10 10:39 4.33

5.21mi in multiple parts, 55:51, 26 APR 21, Al Udeid AB, Qatar

iThink:
Aly & AJ, "Chemicals React"

WX at 5 PM (21) Apr 26 82 (28) 62 (17) 29.75 (1007) NE 7 haze RH 42

Odometer 20C: 344.9mi

Z3.3. Average/max heart rate = 143/153

I didn't feel very fast, and my legs were a bit better after a day of rest, but I didn't really want to do anything ambitious.

Lifting after the fact, partial again.

Overhead barbell press 10/8/6 @85lbs
Lat Pulldown 10/10/10 @100
Smith Machine Deadlift 10/10/10 @155lbs


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.59 06:21 06:21 10:46 10:46 0.59

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.12 49:38 43:17 10:30 10:32 4.71
0.08 50:32 00:53 11:06 10:33 4.79

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.42 55:51 05:19 12:40 10:43 5.21

4.13mi, 44:03, 24 APR 21, Al Udeid AB, Qatar

iThink:
Tommy Keene, "Running For Your Life"

WX at 11 PM (20) Apr 24 82 (28) 57 (14) 29.81 (1009) E 5 RH 36

Odometer 20C: 339.7mi

Z3.2. Average/max heart rate = 141/150

I wasn't pushing too hard but it felt okay, a solid zone three base workout, but I was mostly looking to burn lard. I'm also trying to avoid overtraining or getting hurt. I can feel the chronic pain pretty regularly these days.

Lifting after the fact, but not the whole workout.

Deadlift 10/10/10 @155lbs
Overhead barbell press 10/10/10 @75lbs
Lat Pulldown 10/10/10 @100lbs
Bench Press 10/10/8 @115lbs
Linear Leg Press 12/12/12 @225lbs

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.13 44:03 44:03 10:40 10:40 4.13

5.53mi, 59:07 in multiple parts, 23 APR 21, Al Udeid AB, Qatar

iThink:
Courage My Love, "Bridges"

WX at 11 PM (20) Apr 23 80 (27) 53 (12) 29.82 (1009) SE 5 RH 30

Odometer 20C: 335.6mi

Z3 high. Average/max heart rate = 147/~153

I felt a lot better after taking a rest day yesterday. Less knee pain, although I feel some in the achilles when I land on my right foot.

Missed an opportunity to lift as work became all-consuming again today.


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.53 05:55 05:55 11:09 11:09 0.53

0.56 06:17 06:17 11:12 11:12 0.56

2.96 37:20 31:03 10:30 10:36 3.52
0.61 43:45 06:25 10:30 10:35 4.13

0.44 47:42 03:58 09:00 10:26 4.57

0.44 53:09 05:27 12:23 10:37 5.01

0.52 59:07 05:58 11:28 10:41 5.53

4.65mi, 50:17 in three parts, 21 APR 21, Al Udeid AB, Qatar

iThink:
Goo Goo Dolls, "There You Are"
Beck, "Mutherfuker" Goo Goo Dolls, "Broadway"

WX midnight (21) Apr 21 78 (26) 39 (4) 29.88 (1011) Calm RH 16

Odometer 20C: 330.1mi

Z3 high. Average/max heart rate = 147/~153

Some residual pain, but I was trying a massage gun, and holy crap, I need to get one of those, because it works amazingly well.

I was meaning to deadlift for mobility, but work caught me up, so no lifting today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.53 05:55 05:55 11:09 11:09 0.53

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.95 38:18 32:24 10:59 11:00 3.48
0.64 44:40 06:21 09:56 10:50 4.12

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.53 50:17 05:38 10:38 10:49 4.65

4.6mi in three parts, 47:17, 20 APR 21, Al Udeid AB, Qatar

iThink:
The Millions, "Riga (Freedom)"

WX at 9 PM (18) Apr 20 82 (28) 50 (10) 29.83 (1010) ESE 3 RH 24

Odometer 20C: 325.5mi

Z3.6. Average/max heart rate = 146/161

For some reason, I felt quick today, and pushed it pretty hard, and it was a good stint. My achilles tendon is starting to hurt a bit, although these shoes are on their last legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.69 37:00 37:00 10:02 10:02 3.69

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.48 42:02 05:02 10:29 10:05 4.17

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.43 47:17 05:15 12:12 10:17 4.60

4.0mi in two parts, 42:29, 19 APR 21, Al Udeid AB, Qatar

iThink:
The Smiths, "There Is A Light That Never Goes Out"

WX at 11 PM (20) Apr 19 75 (24) 39 (4) 29.85 (1010) SW 7 RH 18

Odometer 20C: 315mi

Z3.4. Average/max heart rate = 144/149

Not slow, but hard to call this fast, although I did finish strong this time.

Lifting only for mobility this time.

Deadlift 10/10/10 @135lbs
Overhead barbell press 10/10/10 @75lbs


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.58 37:50 37:50 10:34 10:34 3.58

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.42 42:29 04:39 11:05 10:37 4.00

4.62mi, 47:07 in three parts, 17 APR 21, Al Udeid AB, Qatar

iThink:
that dog., "Bird On A Wire"

WX at midnight (21) Apr 17 73 (23) 35 (2) 29.9 (1012) SW 8 RH 16

Odometer 20C: 310mi

Z3 high. Average/max heart rate = 147/~153

Abbreviated as I had a later start. Running shoes are definitely starting to wear out. I can feel it in the knees.

Today was faster, partly because I felt like taking it harder, but also because of being sandwiched between two different events. No lifting today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.54 05:37 05:37 10:24 10:24 0.54

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.57 35:28 35:28 09:56 09:56 3.57
0.51 41:30 06:02 11:49 10:10 4.08

SGMT
0.54 time not recorded

4.52mi, 46:22 in three parts, 16 APR 21, Al Udeid AB, Qatar

Think:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin Remix)
Sixpence None the Richer, "There She Goes"

WX at 4 PM (20) Apr 16 68 (20) 41 (5) 29.9 (1012) WSW 9 RH 52

Odometer 20C: 300mi

Z3. Average/max heart rate = 138/155

Short run bookended by legs to get to work. Still not running hard to avoid getting injured.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.55 05:37 05:37 10:14 10:14 0.55

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.55 36:27 36:27 10:16 10:16 3.55

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.42 04:18 04:18 10:14 10:14 0.42

4.31mi, 45:13 in three parts, 15 APR 21, Al Udeid AB, Qatar

iThink:
Farius, "Miami Love"

WX at 4 PM (20) Apr 15 75 (24) 55 (13) 29.89 (1012) NW 9 RH 41

Odometer 20C: 300mi

Z3. Average/max heart rate = 145/152

Somewhat desultory run, but I was just burning lard. I don't want to get injured, so I'm deliberately going easy.

Lifted yesterday, but was being judicious as my hamstrings were acting up in a big way. My shoes are starting to grind down, which is kind of expected, but not as significantly as I just saw tonight. Big cramps in the abs, and I didn't want to strain anything.

Deadlift 10/8/6 @165lbs
Overhead barbell press 10/8/6 @75lbs
Bench Press 10/8/6 @135lbs
Situps 35/25


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:50 04:50 09:40 09:40 0.50

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.58 39:00 39:00 10:54 10:54 3.58

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.23 02:23 02:23 10:23 10:23 0.23

1.63mi, 18:34, 12 APR 21, Al Udeid AB, Qatar

iThink:
Lars Frederiksen and the Bastards, "Fight"

WX at 3 PM (19) Apr 12 82 (28) 59 (15) 29.84 (1010) ENE 5 RH 45

Odometer 20C: 291.1mi

Z3.3. Average/max heart rate = 142/150

First lifting in just over a week. The weight room here was hot as balls, mostly because of lack of ventilation. Still, it was good to get back at lifting in earnest and today did not disappoint. I could probably stand to deadlift more than I did, but I was being conservative to see how I'd feel. Overhead presses were considerably better, so I was kind of encouraged.

My legs were pretty smoked afterwards, so my run was pretty desultory at best. I was just looking to continue some lard burnage after lifting, nothing more.

Deadlift 10/10/10 @155lbs
Overhead barbell press 10/10/8 @75lbs
Linear leg press 15/12/10 @270lbs
Dumbbell iso press 7/6/5 @40lbs
Dumbbell row 10/10/10 @40lbs
Dumbbell curl and inverse 10/10/10 @15lbs each

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:34 18:34 11:23 11:23 1.63

7.24mi, 80:40, 10 APR 21, Al Udeid AB, Qatar

iThink:
Tommy Keene, "Running For Your Life"

WX at 3 PM (19) Apr 10 75.6 (24.2) 67.8 (19.9) 29.8 (1009) ENE 7 RH 76

Odometer 20C: 289.5mi

Z3.1. Average/max heart rate = 140/152

This was not intended to be fast, and it wasn't. My legs are tired, and I've been overeating, so I need to be more disciplined about diet and I just need to run and exercise. I've been unable to go to the gym this week and I can feel it as my hips are feeling it big time. It's surprising how effective deadlifting can be for addressing my back pain and associated aches.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:23 13:23 10:58 10:58 1.22
1.28 27:31 14:08 11:03 11:00 2.50
1.40 43:21 15:50 11:19 11:07 3.90
2.11 66:35 23:14 11:01 11:05 6.01
0.83 75:25 08:50 10:39 11:02 6.84
0.40 80:40 05:15 13:07 11:09 7.24

4.75mi, 49:49, 8 APR 21, Al Udeid AB, Qatar

iThink:
The Offspring, "Way Down The Line"

WX at 3 PM (19) Apr 08 77 (25) 46 (8) 29.83 (1010) ESE 5 RH 33

Odometer 20C: 282.3mi

Z3.6. Average/max heart rate = 145/150

I was a little tired today, but I also walked 9,000 steps back and forth to work -- not counting whatever I was walking inside the headquarters. General distance one-way is about 800m. I did that trip five times today, and would've probably done a sixth had I not seen the bus pull up. I decided to take it easy, but then after getting back in the room and letting off for an hour or so, I decided to go for a run. Not too long, but something that was other than walking and something in shoes that weren't desert boots.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:53 12:53 10:44 10:44 1.20
1.44 28:03 15:11 10:32 10:38 2.64
0.90 37:31 09:28 10:31 10:36 3.54
1.21 49:49 12:18 10:10 10:29 4.75

3.72mi, 41:14, 6 APR 21, Al Udeid AB, Qatar

iThink:
XiJaro & Pitch, "Always Hope" (Original Mix)

WX at 4 PM (20) Apr 06 64 (18) 48 (9) 29.97 (1014) NNW 5 RH 55

Odometer 20C: 277.5mi

Z3.0. Average/max heart rate = 138/147

Was thinking about taking the day off but I decided to switch up and actually run for once. Shorter run as my legs are tired - and that was plainly apparent as soon as I started. Also, I already had 11,000 steps today before starting my run, so that might be another explanation. New route, so I got lost a bit. Oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.17 13:06 13:06 11:12 11:12 1.17
1.07 24:51 11:45 10:59 11:06 2.24
0.68 32:50 07:58 11:43 11:14 2.92
0.80 41:14 08:24 10:30 11:05 3.72

5.77mi, 60:19, 5 APR 21, Al Udeid AB, Qatar

iThink:
Touché Amoré, "I'll Be Your Host"
Michael Manvelyan, "No More No Less"

WX at 10 AM (14) Apr 05 77.7 (25.4) 40.1 (4.5) 29.99 (1015) NNW 23 RH 25

Odometer 20C: 273.8mi

Z3.6. Average/max heart rate = 146/165

Today was windier than yesterday in spite of the reading. The conditions were pleasant and I ran unexpectedly fast in ways I didn't anticipate. I also had to stop twice, once for a pit stop and another for a temperature check. Big difference from yesterday, a good day.

Morning lifting was good today, with an emphasis on increasing working load, while being careful not to strain my left elbow. The one exception was the overhead press and the standing row, so I could concentrate on form.

Deadlift 10/10/10 @70kg
Overhead barbell press 10/10/6 @14.5kg
Standing barbell row 12/10/8 @14.5kg
Barbell curl 10/10/10 @24.5kg

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 15:17 15:17 10:32 10:32 1.45
1.45 30:32 15:15 10:31 10:32 2.90
1.44 45:42 15:10 10:32 10:32 4.34
1.43 60:19 14:37 10:13 10:27 5.77

5.78mi, 63:45, 4 APR 21, Al Udeid AB, Qatar

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Away From It All"

WX at 10 AM (14) Apr 04 77 (25) 48 (9) 29.93 (1013) NNW 24 RH 31

Odometer 20C: 273.8mi

Z3.4. Average/max heart rate = 144/151

Easy recovery run today. I deliberately did not go above anaerobic threshold and I was just burning lard. Pleasant but windy.

Some lifting, but deliberately not ambitious. I realize based on the weights I'm working, the overhead press is going to be shaky because it's markedly more than what I'm doing at home so far.

Deadlift 10/10/10 @60kg
Overhead barbell press 10/8/6 @40kg
Standing barbell row 10/10/10 @40kg
Barbell curl 10/10/10 @20kg
Squat 10/10 @20kg


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 16:13 16:13 11:11 11:11 1.45
1.45 32:13 16:00 11:02 11:06 2.90
1.44 48:00 15:48 10:58 11:04 4.34
1.44 63:45 15:44 10:56 11:02 5.78

7.23mi, 75:19, 3 APR 21, Al Udeid AB, Qatar

iThink:
Dance With The Dead, "Robeast"
Hybrid, "Theme From Wide Angle"

WX at 9 AM (13) Apr 03 84 (29) 48 (9) 29.83 (1010) NNW 35G43 blowing widespread dust

Odometer 20C: 268.0mi

Z4.2. Average/max heart rate = 153/156

After taking off yesterday from all exercise, which wasn't so bad weatherwise, today's weather was absolutely nucking futs. The wind was, no kidding, gusting to 43mph today. There are portions of the run where I felt like I was getting sandblasted. However, with weather like this, I need to run during the day as I neglected to bring clear eye pro and thus am having to run with sunglasses. Oops. I might try running with glasses at night but I don't know how well that'll work until I try it.

It was good to get to the weights this morning before it got too hot, and while I hadn't intended to use the trap bar, it was easier than pulling out another regular barbell and loading it as I can trap bar deadlift more than I feel comfortable deadlifting a standard barbell anyway.

Overhead barbell press 10/8/6 @40kg
Trap bar deadlift 10/10/10 @86kg
Standing barbell row 10/10/10 @40kg
Bench Press 12/12/12 @40kg

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 15:15 15:15 10:31 10:31 1.45
1.45 30:25 15:10 10:28 10:29 2.90
1.44 45:37 15:12 10:33 10:31 4.34
1.44 60:34 14:57 10:23 10:29 5.78
1.45 75:19 14:46 10:11 10:25 7.23

4.2mi, 44:16, 1 APR 21, Al Udeid AB, Qatar

iThink:
Max, "Aim"

WX at 1 PM (17) Apr 01 82 (28) 51 (11) 29.86 (1011) E 3 RH 34

Odometer 20C: 260.8mi

Z3.8. Average/max heart rate = 148/158

A recovery run was warranted after yesterday, but my running isn't really to do anything other than burn lard. I need to complement that with laying off portion size as well so I don't defeat those runs by eating them away. The other thing I'm noticing since I've been running on uneven sand rather than on pavement, is the extra work my hip muscles have to do. Thus, tonight, I decided to go lighter and put as much time on pavement as I could. For pacing this was threshold high, so probably a little faster than was prudent.

Lifting after yesterday might have been unwise, but the weight set was open where I am and I decided to get a quick set in, mostly to maintain momentum with the deadlifts and the relief from back pain it provided. The overhead presses were highly questionable and that probably needs more time off. I was also lifting during the mid-day and it was hot enough that I needed aviation gloves to grab the bar.

Overhead barbell press 10/8/6 @40kg
Deadlift 10/10/10 @80kg
Standing barbell row 10/10/10 @ 45kg


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 15:06 15:06 10:47 10:47 1.40
1.40 29:53 14:47 10:33 10:40 2.80
1.40 44:16 14:23 10:17 10:32 4.20

7.16mi, 80:37, 31 MAR 21, Al Udeid AB, Qatar

iThink:
Touché Amoré, "I'll Be Your Host"
Title Fight, "You Can't Say Kingston Doesn't Love You"
Title Fight, "Loud and Clear"

WX at Noon (16) Mar 31 80 (27) 53 (12) 29.87 (1011) E 5 RH 30

Odometer 20C: 256.6mi

Z3.6. Average/max heart rate = 146/153

Long slow run as I didn't want to go very hard and my timing doesn't really permit me to do a longer run earlier in the day (and it's hot enough where I really don't want to run during the midday).

Lifting earlier today. I didn't do much with the elbow as it was pretty sore the last time I lifted, so I'll get back into physical therapy work again soon.

Deadlift 10/10/10 @70kg
Overhead barbell press 10/8/6 @40kg


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST 1.43 16:22 16:22 11:27 11:27 1.43 1.42 32:31 16:09 11:22 11:24 2.85 1.43 48:38 16:08 11:17 11:22 4.28 1.44 64:41 16:02 11:08 11:18 5.72 1.44 80:37 15:56 11:04 11:16 7.16

5.67mi, 62:37, 30 MAR 21, Al Udeid AB, Qatar

iThink:
Edgar Meyer, Mike Marshall, Béla Fleck, "Sliding Down"
Sugarcult, "Dead Living"

WX at 9 AM (13) Mar 30 86 (30) 35 (2) 29.87 (1011) N 17 RH 16

Odometer 20C: 255.2mi

Z3.8. Average/max heart rate = 148/160

Legs were tired, and I didn't get to lift today. I am tired but loosened up a bit. It was a bit warmer than yesterday. Today was really LSD more than anything else. I'd normally call this recovery, but not at relative effort and definitely not at heart rate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 15:42 15:42 11:08 11:08 1.41
1.41 31:24 15:42 11:08 11:08 2.82
1.41 46:59 15:35 11:03 11:06 4.23
1.44 62:37 15:38 10:51 11:03 5.67

5.73mi, 57:21, 29 MAR 21, Al Udeid AB, Qatar

iThink:
Vicsan, cover of Kazuki Muraoka, "Waterfall" (yes, the one from the video game Contra
Robert Prince, "At Doom's Gate" (i.e., E1M1 music)

WX at 10 AM (14) Mar 29 75.6 (24.2) 50.2 (10.1) 29.92 (1013) NNW 26 RH 40

Odometer 20C: 249.4mi

Z4.3. Average/max heart rate = 155/165

First run since arriving in theater. Travel and jet lag are a hell of a drug. Seriously, though, I needed this to get going today. The negative splits are a nice touch. I'm glad I was lifting but doing that while I'm in the worst part of the circadian rhythms made it dicey.

Lifting earlier today:

Deadlift 10/10/10 @50kg
Overhead barbell press 10/8/6 @45kg
Bench press 10/10/10 @50kg
Kettlebell row 10/10/10 @16kg
Landmine squat 12/10/8 @20kg

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST 1.42 14:27 14:27 10:11 10:11 1.42 1.43 28:58 14:31 10:09 10:10 2.85 1.44 43:20 14:22 09:58 10:06 4.29 1.44 57:21 14:01 09:44 10:00 5.73

5.52mi, 60:51, 26 MAR 21, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 7 PM (23) Mar 26 73.9 (23.3) 41.4 (5.2) 29.94 (1013) NW 15G25 RH 30

Odometer 21: 106.7mi

Z3.3. Average/max heart rate = 143/156

Legs were tired. Really tired. I was thinking about going 7 but not like this, so I decided to cut it to 5.5, which was probably enough. I need to stretch out as my lower back is seriously tight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:52 13:52 11:22 11:22 1.22
1.54 30:40 16:48 10:54 11:07 2.76
1.55 48:10 17:30 11:17 11:10 4.31
1.21 60:51 12:42 10:30 11:01 5.52

7.54mi, 79:24, 25 MAR 21, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
The Sisters of Mercy with Ofra Haza, "Temple of Love"

WX at 8 PM (0) Mar 25 61.7 (16.5) 59.9 (15.5) 29.97 (1014) Calm RH 93

Odometer 21: 101.2mi

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

I've taken the last two days off because I got a second COVID-19 vaccine and I was deliberately taking it easy, especially after sleeping 7 hours during the day after getting it. I feel mostly normal again, which is good, because I need the exercise in a bad way.

Today also marks a prolotherapy shot in the left arm for a tendon just distal to the elbow. Golfer's elbow refuses to go away so I'm hoping it will recover after this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:10 13:10 10:58 10:58 1.20
1.64 30:15 17:05 10:25 10:39 2.84
1.38 44:38 14:22 10:25 10:35 4.22
1.63 61:49 17:11 10:33 10:34 5.85
1.68 79:24 17:35 10:28 10:33 7.53

7.06mi, 80:36, 22 MAR 21, Springfield, Virginia

iThink:
The Cure, "A Forest"
Chris Cornell, "You Know My Name"
Chvrches, "Forever"

WX at 8 PM (0) Mar 22 55.9 (13.3) 34.3 (1.3) 30.24 (1024) Calm RH 43

Odometer 20C: 241.4mi

Z2.8. Average/max heart rate = 137/149

I was pretty tired at the start, but I was slowed down a lot because I was desperately cutting the line between "do I grind out the rest" or "return home and pit stop immediately." I should've done the latter, but oh well. I guess I can chalk up a day of LSD or recovery in this case.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:28 13:28 11:13 11:13 1.20
1.62 30:47 17:19 10:41 10:55 2.82
1.40 46:47 16:01 11:26 11:05 4.22
1.63 65:51 19:04 11:42 11:15 5.85
1.21 80:36 14:44 12:11 11:25 7.06

5.51mi, 58:07, 21 MAR 21, Springfield, Virginia

iThink:
XiJaro & Pitch, "Always Hope" (Original Mix)
Satella, "Drifting Emotions"

WX at 11 PM (3) Mar 21 39.6 (4.2) 26.4 (-3.1) 30.44 (1030) Calm RH 58

Odometer 21: 94.7mi

Z3.2. Average/max heart rate = 141/155

I didn't get in a run yesterday, although I did lift, but I needed to get something in today to work off the amount I ate. Ughhhhhhh...Not fast, but certainly not slow.

Lifting yesterday:

Deadlift 10/10/10 @155
Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Overhead barbell press 10/8/6 @75
Gravitron pullup 10/10/10 @80 interleaved
Gravitron dip 10/10/10 @80 interleaved
Plate-loaded leg press 15/12/10 @250
Leg curl 10/10/10 @100
Leg extension 10/10/10 @85
GHD Situp 20/18/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:59 12:59 10:44 10:44 1.21
1.54 28:49 15:50 10:17 10:29 2.75
1.55 45:41 16:52 10:53 10:38 4.30
1.21 58:07 12:25 10:12 10:32 5.51

7.09mi, 73:11, 17 MAR 21, Springfield, Virginia

iThink:
Rimsky-Korsakov, Russian Easter Overture
Bear McCreary, "Storming New Caprica"
Bear McCreary, "All Along the Watchtower"

WX at 7 PM (23) Mar 17 50.2 (10.1) 41.2 (5.1) 30.1 (1019) Calm RH 71

Odometer 21: 89.2mi

Z3.3. Average/max heart rate = 143/156

I took yesterday off although that wasn't the intent. To make up for it, I decided to get in a longer run and today was pretty good, ultimately. iThinks were a bit unusual, but no worries.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:28 12:28 10:19 10:19 1.21
1.64 28:41 16:13 09:53 10:04 2.85
1.40 42:49 14:08 10:06 10:04 4.25
1.63 59:42 16:53 10:21 10:09 5.88
1.21 71:12 11:30 09:30 10:02 7.09

4.1mi, 43:37, 15 MAR 21, Springfield, Virginia

iThink:
Chvrches, "Gun"
Hybrid, "Theme from Wide Angle"

WX at 7 PM (23) Mar 15 44.4 (6.9) 7.0 (-13.9) 30.33 (1027) SSE 3 RH 21

Odometer 20C: 234.3mi

Z3.3. Average/max heart rate = 142/153

Not particularly hard run as I was trying to not do too hard of an effort, but maybe harder than it should've been. I should run a more proper recovery run tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:01 13:01 10:51 10:51 1.20
0.84 21:39 08:39 10:17 10:37 2.04
0.84 31:18 09:39 11:29 10:52 2.88
1.21 43:37 12:19 10:11 10:40 4.09

7.09mi, 74:18, 14 MAR 21, Springfield, Virginia

iThink:
Death Cab For Cutie, "Brothers On A Hotel Bed"
The Cure, "A Forest" (from Concert

WX at 5 PM (21) Mar 14 64.4 (18.0) 22.5 (-5.3) 29.99 (1015) NW 23G32 RH 20

Odometer 21: 82.1mi

Z3.9. Average/max heart rate = 148/163

I can't pass up weather like this, even though I was feeling a bit tired from yesterday. I decided not to go too hard, but loosened up near the end. Glad I got this one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:10 13:10 10:58 10:58 1.20
1.62 30:04 16:55 10:26 10:40 2.82
1.40 44:37 14:33 10:23 10:34 4.22
1.64 62:02 17:25 10:37 10:35 5.86
1.22 74:18 12:16 10:03 10:30 7.08

4.11mi, 42:26, 13 MAR 21, Springfield, Virginia

iThink:
Title Fight, "Evander"
Title Fight, "You Can't Say Kingston Doesn't Love You"
Sabaton, "Into the Fire"

WX at 7 PM (0) Mar 13 47.8 (8.8) 18.0 (-7.8) 30.21 (1023) Calm RH 30

Odometer 20C: 230.2mi

Z3.6. Average/max heart rate = 146/159

Not intending to go fast, but today felt quicker than expected. First real lifting in a long while, and the after-run felt pretty good.

Lifting earlier today:

Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Overhead barbell press 10/8/6 @75
Gravitron pullup 10/10/10 @85 interleaved
Gravitron dip 10/10/10 @85 interleaved
Deadlift 10/10/10 @135
Plate-loaded leg press 15/12/10 @240
Leg curl 10/10/10 @85
Leg extension 10/10/10 @85
GHD Situp 20/18/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:57 12:57 10:47 10:47 1.20
0.85 21:28 08:31 10:01 10:28 2.05
0.85 30:41 09:12 10:50 10:35 2.90
1.22 42:27 11:46 09:39 10:18 4.12

5.5mi, 54:35, 12 MAR 21, Springfield, Virginia

iThink:
Goo Goo Dolls, "Here You Are"

WX at 10 AM (15) Mar 12 65.7 (18.7) 43.7 (6.5) 30.19 (1022) W 3 RH 45

Odometer 21: 75.0mi

Z4.2. Average/max heart rate = 153/168

I was pressed between two different VTCs, so I ran hard, and this was a good one as I was pushing fast to get back before start. This was a good run but I've also taken three days off and this was a much-needed return to activity. A big improvement over the last run a few days ago but this is what a few days of rest will do for you. And sense of urgency.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:29 12:29 10:19 10:19 1.21
1.54 27:42 15:13 09:53 10:05 2.75
1.54 43:29 15:47 10:15 10:08 4.29
1.21 54:35 11:06 09:11 09:56 5.50

5.51mi, 60:17, 9 MAR 21, Springfield, Virginia

iThink:
Title Fight, "You Can't Say Kingston Doesn't Love You"
Title Fight, "Loud And Clear"

WX at 6 PM (23) Mar 09 64.9 (18.3) 31.1 (-0.5) 30.33 (1027) Calm RH 41

Odometer 20C: 226.1mi

Z3.3. Average/max heart rate = 148/160

Ugly grinder of a run. Not terrible, but not very fun. At least I got one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:33 13:33 11:12 11:12 1.21
1.56 30:09 16:36 10:38 10:53 2.77
1.53 47:34 17:25 11:23 11:04 4.30
1.21 60:17 12:43 10:30 10:56 5.51

6.14mi, 66:29, 8 MAR 21, Springfield, Virginia

iThink:
Dance With The Dead, "Robeast"

WX at 9 PM (2) Mar 08 38.5 (3.6) 15.6 (-9.1) 30.45 (1031) Calm RH 38

Odometer 21: 69.5mi

Z3.3. Average/max heart rate = 148/160

Not an auspicious start, with a pit stop first, then a run that really felt pretty good after stretching it out. I can't argue, this is the first good-feeling run I've had in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:11 13:11 10:59 10:59 1.20
0.84 23:27 10:16 12:14 11:30 2.04
1.21 36:44 13:16 10:58 11:18 3.25
0.84 45:11 08:28 10:04 11:03 4.09
0.84 54:18 09:07 10:51 11:01 4.93
1.21 66:29 12:11 10:04 10:50 6.14

5,000m on Concept2 Model D, 21:43.2, 7 MAR 21, Springfield, Virginia

 iThink: None

WX at 10 PM (3) Mar 07     29.3 (-1.5)     17.1 (-8.3)     30.42 (1030)     Calm

Odometer 14B: 411.0mi

Z3.8.  Average/max heart rate = 149/165

Today was injudiciously fast. That I chalk up to watching the C.R.A.S.H.-B indoor world championships on YouTube today. I'm never going to pull those times, but it was a motivator to push myself way harder than I expected to go.  I was holding down 2:05/500m and below for a sizeable chunk of this erg.

Lifting earlier today:
Dumbbell iso bench 7/6/5@35
Dumbbell row 10/8/9@35
Overhead press 10/8@75
Deadlift 10/10/10@135
Gravitron pullup/dip 10 mid/10 wide/10 mid@105
Linear leg press 15/12/10@225

Splits
Distance:    5000
Time:    21:43.2
Avg/500m:    02:10.3
Drag Factor:    128
Per Mile:    00:06:59

5.52mi, 59:29, 6 MAR 21, Springfield, Virginia

iThink:
Farius, "Miami Love"

WX at 06 15:56 W 20 G 26 10.00 Partly Cloudy SCT070 48 15 27% 41 NA 30.13 1020.6

Odometer 20C: 220.6mi

Z3.5. Average/max heart rate = 145/162

I forgot to log this run before restarting the computer, so I don't know how it went other than pretty slow. At least I got it in, which was better than nothing, but the weather was pretty amazing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:10 13:10 10:53 10:53 1.21
1.54 29:31 16:21 10:37 10:44 2.75
1.56 46:54 17:22 11:08 10:53 4.31
1.21 59:29 12:36 10:24 10:47 5.52

4.1mi, 48:02, 4 MAR 21, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 6 PM (23) Mar 04 46.8 (8.2) 19.2 (-7.1) 29.95 (1014) NW 13G22 RH 33

Odometer 21: 63.4mi

Z3. Average/max heart rate = 140/158

First easy run since getting the PRP shot. I could feel a little bite in the hip, so I deliberately took it easy. I'm just glad to be running again, however slowly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:48 14:48 12:14 12:14 1.21
0.84 24:16 09:29 11:17 11:50 2.05
0.84 33:53 09:37 11:27 11:44 2.89
1.21 48:02 14:09 11:42 11:43 4.10

5,000m on Concept2 Model D, 22:00.0, 3 MAR 21, Springfield, Virginia

 iThink: None

WX at 10 PM (3) Mar 03     38.1 (3.4)     26.6 (-3.0)     29.91 (1012)     Calm

Odometer 14B: 411.0mi

Z3.3.  Average/max heart rate = 142/164

I felt better than I thought, although I've had some lower back tightness.

I want to get back to running. Still, I'm pretty happy about these pulls.

Especially since I didn't start out wanting to go very hard. Nonetheless, 2:00/500m at the end. Note significantly higher drag factor than normal.


Splits
Distance:    5000
Time:    22:00.0
Avg/500m:    02:12.0
Drag Factor:    148
Per Mile:    00:07:05

5,000m on Concept2 Model D, 21:45.0, 1 MAR 21, Springfield, Virginia

iThink: None

WX at 11 PM (4) Mar 01     41.5 (5.3)     21.7 (-5.7)     30.07 (1018)     NW 18G24

Odometer 14B: 411.0mi

Z3.2.  Average/max heart rate = 141/158

First in a while. I had a platelet-rich plasma injection to my right hip and was taking it easy but I can't sit on my ass for much longer, and I decided to see how I felt. I was cranking way, way faster than I expected for the first time back, and felt pretty good. This is a good sign.

No running for a few days, at least. I'll see how I feel in a few days.

Splits
Distance:    5000
Time:    21:45.0
Avg/500m:    02:10.5
Drag Factor:    142
Per Mile:    00:07:00

7.13mi, 71:12, 24 FEB 21, Springfield, Virginia

iThink:
Dan McKie (feat. Emma J), "Tears (Audioscape Instrumental Dub)"
Oceanlab feat. Above & Beyond, "On A Good Day (Daniel Kandi Remix)"

WX at 6 PM (23) Feb 24 54.0 (12.2) 33.1 (0.6) 29.84 (1010) S 13 RH 44

Odometer 21: 59.3mi

Z4.1. Average/max heart rate = 152/168

Today was over a minute average pace faster than yesterday. I started to feel better, and the shoes felt like they were finally starting to break in, but most significantly, I got passed by someone in the last mile, at which point I started to give chase, and ended up holding formation at a pace closer to 8:20/mi, which is much faster than my usual pace...but I was in race mode and it was go time.

Splits

SSGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:28 12:28 10:19 10:19 1.21
1.64 28:41 16:13 09:53 10:04 2.85
1.41 42:49 14:08 10:01 10:03 4.26
1.64 59:42 16:53 10:18 10:07 5.90
1.23 71:12 11:30 09:21 09:59 7.13

6.3mi, 70:52, 23 FEB 21, Springfield, Virginia

iThink:
Farius, "Miami Love"

WX at 6 PM (23) Feb 23 54.0 (12.2) 30.0 (-1.1) 29.82 (1009) WNW 13 RH 40

Odometer 21: 52.2mi

Z3.3. Average/max heart rate = 141/157

Slow and ugly. I felt really stiff and the shoes also feel so also. Today's weather was so good that I couldn't pass it up, but I didn't feel great. I was finally starting to loosen up after about 40 minutes, but running is sufficiently different from rowing that there's probably some adjustment that needs to be done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:58 13:58 11:38 11:38 1.20
1.54 31:06 17:09 11:08 11:21 2.74
2.35 57:33 26:26 11:15 11:18 5.09
1.21 70:52 13:19 11:01 11:15 6.30

15,000m on Concept2 Model D, 68:24.6, 22 FEB 21, Springfield, Virginia

 iThink: None

WX at 10 PM (3) Feb 22     35.1 (1.7)     33.1 (0.6)     29.88 (1011)     SSW 6 RH 92

Odometer 14B: 411.0mi

Z2.9.  Average/max heart rate = 138/162

The longer distance is starting to get easier but it's also partly because my body is starting to toughen to the longer pull. I was thinking about running today, but didn't quite get out the door, so the long pull was a necessary offset as I have been eating way more than I've been burning off.

Slow start as I was pulling about 2:20/500m, then accelerated to 2:15/500m about 5km in, and was holding below 2:15/500m in the last 5km. I was pretty stoked about that given that I wasn't intending on going very hard and the acceleration seems to have been a function of form and loosening up.

Instead of watching sports, I decided to put a DVD of the old 1994 animated series The Tick in the TV and watched that instead. It's been a long, long while!

SPOOOOOOOON!

Splits
Distance:    15000
Time:    1:08:24.6
Avg/500m:    02:16.8
Drag Factor:    143
Per Mile:    00:07:20

15,000m on Concept2 Model D, 70:19, 20 FEB 21, Springfield, Virginia

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

WX at Noon (17) Feb 20     30.9 (-0.6)     10.0 (-12.2)     30.31 (1026)     NW 17G30 WC 19 (-7)

Odometer 14B: 411.0mi

Z2.8.  Average/max heart rate = 136/148

It's super cold outside, so I didn't feel like running. Pulled 15k at an abnormally high drag factor compared to my usual. Good when I can keep momentum, but it bleeds speed fast.

A little slow because I stopped long enough to answer a text in the middle of it.

Double towels on the seat.

Splits
Distance:    15000
Time:    1:10:19.0
Avg/500m:    02:20.6
Drag Factor:    151
Per Mile:    00:07:33

7.11mi, 77:57, 17 FEB 21, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Satella, "Drifting Emotions"

WX at 8 PM (1) Feb 17 30.0 (-1.1) 14.5 (-9.7) 30.44 (1030) ESE 3 RH 52

Odometer 20C: 215.1mi

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

Slow as I was doing another 7.1mi back to back with yesterday, but I wanted to get in another long run before the massive onslaught of snow we are supposed to get tonight lands. It was chilly and I dressed accordingly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:10 13:10 10:53 10:53 1.21
1.62 30:40 17:30 10:48 10:50 2.83
1.41 46:11 15:31 11:00 10:54 4.24
1.65 64:46 18:35 11:16 11:00 5.89
1.22 77:57 13:11 10:48 10:58 7.11

7.1mi, 76:43, 16 FEB 21, Springfield, Virginia

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

WX at 7 PM (0) Feb 16 35 (2) 15 (-9) 30 (1015) NW 16 RH 43

Odometer 21: 45.9mi

Z3.5. Average/max heart rate = 145/157

Today was a grinder of a run. Started slow, didn't feel very fast, did loosen up around the 35 minute mark and my gluteus minimus on both sides was very tight, so I stretched them out. I may even consider hitting them with a foam roller they are so tight. However, the weather was cooperating, and I might only get two days to do this, so it was worth it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:16 13:16 10:58 10:58 1.21
1.63 30:13 16:57 10:24 10:38 2.84
1.40 45:14 15:01 10:43 10:40 4.24
1.65 63:33 18:20 11:07 10:47 5.89
1.21 76:43 13:10 10:53 10:48 7.10

15,000m on Concept2 Model D, 69:39, 14 FEB 21, Springfield, Virginia

 iThink: none as I was watching the 2018 women's lacrosse national championship on a DVR for something long enough to not require me to change the program in mid-erg. (James Madison was the national champion over Boston College.)

WX at 11 PM (4) Feb 14     35 (2)     28 (-2)     30.21 (1023)     Calm     light rain

Odometer 14B: 411.0mi

Z2.8.  Average/max heart rate = 136/148

First time I've done 15km back to back. Today was much easier as I was trying to just finish under 70 minutes, which is not too hard but I was looking to recover a bit and burn lard.

I have to figure out what to put on the seat so it doesn't feel so hard on long ergs.

Splits
Distance:    15000
Time:    1:09:39.0
Avg/500m:    02:19.3
Drag Factor:    118
Per Mile:    00:07:28

15,000m on Concept2 Model D, 67:21, 13 FEB 21, Springfield, Virginia

 iThink: Hilary Duff, "Wake Up"

WX at 10 PM (3) Feb 13     28.8 (-1.8)     25.7 (-3.5)     30.17 (1021)     Calm

Odometer 14B: 411.0mi

Z3.5.  Average/max heart rate = 145/161

First 15K erg in a while. I could definitely feel my shoulders and legs starting to get tired as I'm not used to this distance. 10km is one thing, 15km is another.

At some point, I might want to try an erg marathon, but that's going to take some time to work up to.

I couldn't afford to take another day off, although I was sorely tempted to do so. The weather was icy and sleet outside, so I'm not running, but I can't bag off entirely.

Splits
Distance:    15000
Time:    1:07:21.8
Avg/500m:    02:14.7
Drag Factor:    117
Per Mile:    00:07:14

6.3mi, 65:35, 10 FEB 21, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
The Millions, "Riga"

WX at 4 PM (21) Feb 10 37.4 (3.0) 31.5 (-0.3) 30.29 (1025) S 5 light snow RH 78

Odometer 21: 38.8mi

Z3.7. Average/max heart rate = 147/160

Today didn't feel very fast, but it felt hard. First time running in precipitation, especially snow, and I started to get wet, but it felt good to stretch it out. Probably taking tomorrow, off, though. It was faster than yesterday, which was not supposed to be hard, so I guess that's expected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:43 12:43 10:35 10:35 1.20
2.33 36:26 23:44 10:11 10:19 3.53
1.54 53:05 16:39 10:48 10:28 5.07
1.23 65:35 12:30 10:10 10:25 6.30

6.3mi, 69:01, 9 FEB 21, Springfield, Virginia

iThink:
Veruca Salt, "Seether"
The Bats, "Courage"

WX at 4 PM (21) Feb 09 50.0 (10.0) 29.5 (-1.4) 30.09 (1018) NNW 7 RH 44

Odometer 20C: 208.0mi

Z3.2. Average/max heart rate = 141/154

6.3 easy. Legs are tired and I'm just putting in base, but or alternatively just burning lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:55 13:55 11:30 11:30 1.21
2.33 38:53 24:58 10:43 10:59 3.54
1.55 56:47 17:55 11:33 11:09 5.09
1.21 69:41 12:54 10:40 11:04 6.30

7.1mi, 75:21, 8 FEB 21, Springfield, Virginia

iThink:
Goo Goo Dolls, "There You Are"
Goo Goo Dolls, "Stop the World" (Demo)

WX at 6 PM (23) Feb 08 34.0 (1.1) 18.1 (-7.7) 30.38 (1028) Calm RH 51

Odometer 21: 32.5mi

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

Long but not very fast. I was feeling better by the end, but climbing hills was no fun today. I do think the legs are still tired from lifting, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:20 13:20 10:56 10:56 1.22
1.61 30:06 16:45 10:25 10:38 2.83
1.42 44:53 14:48 10:25 10:34 4.25
1.64 62:56 18:03 11:00 10:41 5.89
1.21 75:21 12:25 10:15 10:37 7.10

5.52mi, 63:32, 6 FEB 21, Springfield, Virginia

iThink:
Goo Goo Dolls, "Stop the World" (Demo)

WX at 9 PM (2) Feb 06 39.6 (4.2) 24.3 (-4.3) 30.12 (1019) SE 3 RH 53

Odometer 21: 25.4mi

Z2.9. Average/max heart rate = 138/156

Slow start after lifting today. My legs were predictably tired, but after about 40 minutes, they were warmed up and I effectively ran a significant negative split on the return leg.

Hex Bar Deadlift 10/10/10 @200 slow and ugly start.
Plate-loaded leg press 15/12/10 @295
Dumbbell bench press 7/6/5 @40
Dumbbell row 10/8/6 @40
Overhead barbell press 10/6/6 @80 shaky
Lat pulldown 10/10/10 @100
Leg curl 10/10/10 @100
GHD Situp 20/18/15 @BW
Leg extension 10/10/10 @85

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:57 14:57 12:21 12:21 1.21
1.54 32:39 17:42 11:30 11:53 2.75
1.55 50:34 17:54 11:33 11:45 4.30
1.22 63:31 12:58 10:38 11:30 5.52