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