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