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

7.15mi, 75:49, 5 FEB 21, Springfield, Virginia

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

WX at 8 PM (1) Feb 05 44.8 (7.1) 16.7 (-8.5) 29.77 (1008) WNW 10 RH 31

Odometer 20C: 201.7mi

Z3.5. Average/max heart rate = 145/168

Long run, one I needed, but I couldn't pass up the weather. I didn't really want to go long, but I needed to go long. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.23 13:06 13:06 10:39 10:39 1.23
1.63 29:44 16:38 10:13 10:24 2.86
1.40 44:44 15:00 10:43 10:30 4.26
1.66 63:07 18:23 11:04 10:40 5.92
1.22 75:49 12:42 10:25 10:37 7.14

6.66mi, 71:29, 3 FEB 21, Springfield, Virginia

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

WX at 8 PM (1) Feb 03 37.8 (3.2) 18.3 (-7.6) 29.81 (1009) WNW 16G30 RH 45

Odometer 21: 19.9mi

Z3.3. Average/max heart rate = 143/151

MY FAVORITE RUNNING DISTANCE EVER. But it was slow and my legs were tired and it was cold and windy. But I got at it tonight. Did I mention my favorite running distance?

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:06 13:06 10:45 10:45 1.22
1.40 27:42 14:36 10:26 10:35 2.62
1.40 42:52 15:09 10:49 10:40 4.02
1.42 58:26 15:35 10:58 10:45 5.44
1.22 71:29 13:03 10:42 10:44 6.66

10,000m on Concept2 Model D, 44:38.1, 1 FEB 21, Springfield, Virginia

 iThink: none

WX at 10 PM (3) Feb 01     33 (1)     28 (-2)     29.68 (1005)     NW 6     light drizzle

Odometer 14B: 411.0mi

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

Wasn't sure how I was going to feel, and didn't think it was going to be a good one, but finished under 45 and I was pretty happy about that. I started to speed up about midway through, and was pleasant surprised to pull about 20 seconds faster than my original goal.  Finished strong at 2:05-2:09/500m in the last 200m.

First time on the erg in a long time, but the weather outside is totally unrunnable since there's drizzle landing on snow.  This may end poorly.

At least today wasn't a "do nothing but eat" day!

Splits
Distance:    10000
Time:    44:38.1
Avg/500m:    02:13.9
Drag Factor:    101
Per Mile:    00:07:11