6.0mi, 64:04, 31 AUG 21, Carlisle, Pennsylvania

iThink:
Kinetica & Dreamy - Remember Me (Original Mix)

WX at 9 PM (1) Aug 31 73.9 (23.3) 68.0 (20.0) 29.82 (1009) SSW 6 RH 81

Odometer 21B: 19.4mi

Z3.6. Average/max heart rate = 146/173

There is something about running at night that I always liked, and running through quiet neighborhoods is no exception. Especially in the rain, which I adore. Just about right. I need to map out a route and stick with it since I was meandering through neighborhoods that I didn't know and I was having to zen some direction based on street signs. Fortunately, Carlisle is generally laid out in a grid.

My knees were starting to ache a bit during the run, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 16:43 16:43 10:19 10:19 1.62
1.16 29:22 12:39 10:54 10:34 2.78
1.40 44:38 15:16 10:55 10:41 4.18
1.82 64:04 19:26 10:40 10:41 6.00

4.03mi, 43:29, 29 AUG 21, Carlisle, Pennsylvania

iThink:
Velcet Crush, "Drive Me Down (Softly)"

WX at 10 AM (14) Aug 29 71.1 (21.7) 64.0 (17.8) 30.23 (1023) E 5 RH 78

Odometer 21B: 13.4mi

Z3.4. Average/max heart rate = 144/159

Ugh, not awesome. But I needed to get at it and I didn't run yesterday. I have to start forcing myself to get at it and that will require some shifting of sleep schedules.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 21:27 21:27 10:40 10:40 2.01
2.02 43:29 22:03 10:55 10:47 4.03

8,000m on Concept2 Model D, 36:34.3, 24 AUG 21, Carlisle, Pennsylvania

 iThink: none as I was watching bits of the film Lyubov: Love In Russian

WX at 9 AM (13) Aug 24     81.0 (27.2)     68.0 (20.0)     30 (1015)     NW 6

Odometer 14B: 411.0mi

Z4.2.  Average/max heart rate = 153/172

OMFG do I suck. Pulling this intensity at this pace means I have a long road back to go.

Splits
Distance:    8000
Time:    36:34.3
Avg/500m:    02:17.1
Drag Factor:    106
Per Mile:    00:07:21

7.68mi, 83:31, 21 AUG 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"

WX at 9 PM (1) Aug 21 81.0 (27.2) 70.0 (21.1) 29.88 (1011) ESE 5 RH 69

Odometer 21: 232.0mi

Z4.3. Average/max heart rate = 154/172

First run in a while. I have been very undisciplined and I need to get off my ass and figure out how to force myself to get out the door and on the road. Today was probably too long and too hard, but I felt a lot better after not being a fat piece of shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:03 19:03 10:28 10:28 1.82
1.71 37:38 18:35 10:52 10:40 3.53
2.43 64:07 26:28 10:54 10:45 5.96
1.72 83:31 19:24 11:17 10:52 7.68

5.33mi, 55:51, 9 AUG 21, Carlisle, Pennsylvania

iThink:
Farius, "Home Again"

WX at 8 PM (0) Aug 09 82.9 (28.3) 66.9 (19.4) 30.08 (1018) SSE 13 RH 59

Odometer 21b: 9.4mi

Z4.3. Average/max heart rate = 154/172

Today was hard, partly from being out of shape, and partly from the heat. It had started to back off considerably, but maybe it was just because it was starting to get dark.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:57 17:57 09:55 09:55 1.81
1.87 38:04 20:07 10:46 10:21 3.68
1.65 55:51 17:46 10:46 10:29 5.33

4.0mi, 40:52, 2 AUG 21, Carlisle, Pennsylvania

iThink:
Aly & AJ, "Chemicals React"

WX at 9 PM (1) Aug 02 71.1 (21.7) 55.9 (13.3) 30.06 (1017) Calm RH 58

Odometer 21: 224.3mi

Z4.0. Average/max heart rate = 149/174
Quick run that turned into a zone 4 run. Better experimentation with tempo at the end - but strong finish, so it complements my getting healthier.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 21:13 21:13 10:24 10:24 2.04
1.96 40:52 19:39 10:02 10:13 4.00