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