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