4.85mi, 55:46, 29 DEC 21, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"
Kernkraft 400, "Zombie Nation"

WX at 2 PM (19) Dec 29 52.0 (11.1) 41.0 (5.0) 29.86 (1011) ENE 10 RH 66

Odometer 21: 331.9mi

Z3.1. Average/max heart rate = 140/153

Today was some wogging as my legs were tired from lifting yesterday. I was lifting so that my back wouldn't be up in arms most of the day, and it seemed to work, although I'm a bit sore from not having gone to the gym in forever. Today needed to be a recovery run anyway, and I have a long way to go before I get back in the groove.

Yesterday's lifting:
10/10/10 hex bar deadlift at 170#
10/8 standard deadlift at 165#
10/10/8 overhead barbell press at 75#
7/6/5 alternating dumbbell press at 35#
10/10/10 alternating dumbbell row at 35#
10/8 Gravitron dip at 100#
10 leg lift at BW
10 cable curl both sides at 15#
15/12/10 linear leg press at 230#

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 15:25 15:25 11:25 11:25 1.35
1.88 37:12 21:47 11:35 11:31 3.23
1.02 49:03 11:51 11:37 11:32 4.25
0.59 55:46 06:43 11:23 11:31 4.84

6.55mi, 71:53, 25 DEC 21, Chantilly, Virginia

iThink:
The Ocean Blue, "Vanity Fair"
The Cure, "A Forest"

WX at 3 PM (20) Dec 25 61.0 (16.1) 45.0 (7.2) 29.54 (1000) S 13 RH 55

Odometer 21: 327.3mi

Z4.0. Average/max heart rate = 151/163

Garmin Connect says I'm overtraining. I needed to get this in before eating x-moose dinner, even though I kind of jacked it up. Maybe I'll go easy tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 15:05 15:05 10:28 10:28 1.44
1.95 36:04 20:59 10:46 10:38 3.39
1.84 56:55 20:51 11:20 10:53 5.23
1.32 71:53 14:58 11:20 10:58 6.55

6.47mi, 68:10, 24 DEC 21, Carlisle, Pennsylvania

iThink:
The Ocean Blue, "Vanity Fair"
The Ocean Blue, "Cerulean"

WX at 11 AM (16) Dec 24 39.9 (4.4) 26.1 (-3.3) 30.07 (1018) ENE 5 RH 57

Odometer 21B: 79.2mi

Z4.2. Average/max heart rate = 153/169

I started out wanting to do a pretty easy run, but the pace that I feel like I'm running at threshold is actually a good 7-8bpm above that threshold. I need to go stronger although the Garmin Connect site says I'm overreaching. However, I train so inconsistently that there is no such thing as junk mileage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:01 17:01 10:26 10:26 1.63
3.19 50:27 33:26 10:29 10:28 4.82
1.66 68:10 17:43 10:40 10:31 6.48

7.12mi, 77:54, 22 DEC 21, Carlisle, Pennsylvania

iThink:
Archers of Loaf, "Lowest Part Is Free"
Archers of Loaf, "Plumb Line"

WX at 3 PM (20) Dec 22 41.0 (5.0) 17.1 (-8.3) 29.77 (1008) WNW 16G31 RH 37

Odometer 21: 320.8mi

Z3.9. Average/max heart rate = 150/167

I've been running bits and pieces of the Dickinson College 5k cross-country course as the midpart of my run and it has been rewarding. It's not too hilly but it is definitely not flat, and I get to relive some of the salad days of my youth. Today was my first run in a while and I NEED to get back into the groove. Today is a start.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:41 17:41 10:47 10:47 1.64
3.83 59:53 42:13 11:01 10:57 5.47
1.65 77:54 18:01 10:55 10:56 7.12

5,000 + 5,000 m on Concept2 Model D, 22:06.7+23:18.9, 20 DEC 21, Carlisle, Pennsylvania

 iThink: None as I was watching Sixes lacrosse on LSN.

WX at 10 PM (3) Dec 20     28.9 (-1.7)     19.0 (-7.2)     30.22 (1023)     Calm

Odometer 14B: 411.0mi

Z3.8/5.5.  Average/max heart rate = 149/169

Today was the first erg in a while. I realized it was going to be cold as balls and thus I didn't feel like running outside. I figured an easy erg would do it.

This was not easy and I was working pretty hard.  Oops.

Splits
Distance:    5000
Time:    22:06.7
Avg/500m:    02:12.7
Drag Factor:    117
Per Mile:    00:07:07

Distance:    5000
Time:    23:18.9
Avg/500m:    02:19.9
Drag Factor:    117
Per Mile:    00:07:30

6.47mi, 68:26, 12 DEC 21, Carlisle, Pennsylvania

iThink:
Mikael Manvelyan, "No More No Less"
Xijaro and Pitch, "Always Hope (Original Mix)"

WX at 6 PM (23) Dec 12 42.1 (5.6) 14.0 (-10.0) 30.25 (1024) W 6 RH 31

Odometer 21: 313.7mi

Z3.9. Average/max heart rate = 150/166

First run in about two weeks. Not great, but I was on avaction and didn't do anything consequential. So today was the beginning of the road back to recovery. Ughhhhhhhh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:22 17:22 10:35 10:35 1.64
3.18 50:41 33:19 10:29 10:31 4.82
1.65 68:26 17:45 10:45 10:35 6.47