6.48mi, 75:26, 30 DEC 22, Carlisle, Pennsylvania

iThink:
Lush, "Ladykillers"
84 Tigers, "Great Basin"

WX at 1 PM (18) Dec 30 52.0 (11.1) 33.1 (0.6) 30.22 (1023) Calm RH 48

Odometer 22: 86.2mi

TE 3.9/0.0. Average/max heart rate = 150/162

Consistency remains...elusive. At least I went longer for once, which felt okay once I actually got my fat ass out the door, which has been the hardest part. I was trying not to exceed anaerobic threshold too much today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:08 18:08 11:07 11:07 1.63
2.09 42:11 24:03 11:30 11:20 3.72
1.12 55:19 13:08 11:44 11:26 4.84
1.64 75:26 20:07 12:16 11:38 6.48

5.56mi, 64:27, 27 DEC 22, Carlisle, Pennsylvania

iThink:
84 Tigers, "Great Basin"

WX at 8 PM (1) Dec 27 34.0 (1.1) 21.9 (-5.6) 30.29 (1025) SE 5 RH 60 WC 30 (-1)

Odometer 22: 79.7mi

TE 4.0/0.0. Average/max heart rate = 144/160

I didn't do shit the last few days, partly because of the weather, partly because of sundry x-moose stuff. I was controlling relative work so I didn't go too deep into zone 4, until the last uphill just before finishing. In the meantime, consistency remains problematic. I just need to maintain a streak, which I have just not done the last few months.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:47 18:47 11:23 11:23 1.65
1.13 32:24 13:37 12:03 11:39 2.78
1.13 45:27 13:03 11:33 11:37 3.91
1.65 64:27 19:00 11:31 11:36 5.56

5.53mi, 61:29, 21 DEC 22, Carlisle, Pennsylvania

iThink:
84 Tigers, "Great Basin"

WX at 7 PM (0) Dec 21 32.0 (0.0) 23.0 (-5.0) 30.43 (1030) Calm RH 69

Odometer 22: 74.2mi

TE 4.5/0.3. Average/max heart rate = 152/167

First longer run in a while, and I wanted to get it in while it was still above freezing. This morning was 25F and I didn't feel that hardcore, so I didn't run this morning.

Negative splits, woo hoo!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:18 18:18 11:10 11:10 1.64
1.13 31:01 12:43 11:15 11:12 2.77
1.13 43:34 12:33 11:06 11:10 3.90
1.63 61:29 17:55 11:00 11:07 5.53

4.29mi, 47:35, 20 DEC 22, Carlisle, Pennsylvania

iThink:
Kinetica and Dreamy, "Remember Me"

WX at 8 AM (13) Dec 20 34.0 (1.1) 19.0 (-7.2) 30.47 (1031) NW 9 RH 53

Odometer 22: 68.7mi

TE 4.4/0.8. Average/max heart rate = 148/168

First morning run in about forever. I didn't feel like running yesterday, so I forced myself to get out the door today. This might hurt later.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 24:37 24:37 11:14 11:14 2.19
2.10 47:35 22:58 10:56 11:06 4.29

4.2mi, 47:40, 18 DEC 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "I'll Be Your Host"

WX at 5 PM (22) Dec 18 35.1 (1.7) 17.1 (-8.3) 30.08 (1018) WNW 13 RH 47

Odometer 22: 64.3mi

TE 4.2/0.0. Average/max heart rate = 145/165

First run in a week. I forced myself to get at it and I felt better even though I felt completely exhausted. It won't start any other way.

First down day really after a hellish week of chasing things down and having to be extroverted when it gets harder and hard to do it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 23:46 23:46 11:19 11:19 2.10
2.10 47:40 23:54 11:23 11:21 4.20

4.08mi, 46:27, 12 DEC 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (1) Dec 12 37.0 (2.8) 25.0 (-3.9) 30.3 (1026) N 9 RH 61

Odometer 22: 60.1mi

TE 4.0/0.0. Average/max heart rate = 150/167

Holy crap have I been a slug. First run in three weeks. Last two weeks were mostly "fuck it" but goddamn do I need to just start from scratch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.03 22:35 22:35 11:07 11:07 2.03
2.05 46:27 23:52 11:39 11:23 4.08

5.34mi, 64:33, 25 NOV 22, Chantilly, Virginia

iThink:
Touché Amoré, "I'll Be Your Host"

WX at 6 PM (23) Nov 25 50.0 (10.0) 32.0 (0.0) 29.98 (1015) WNW 9 RH 49

Odometer 22: 56.5mi

TE:3.3/0.4 Average/max heart rate = 148/165

Easy recovery run today. Some parts were harder than I expected, but I was going to loosen it up a bit after yesterday's harder longer run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.51 29:13 29:13 11:38 11:38 2.51
2.83 64:33 35:20 12:29 12:05 5.34

6.82mi, 73:52, 24 NOV 22, Chantilly, Virginia

iThink:
For Against, "The Pennines"

WX at 5 PM (22) Nov 24 53.1 (11.7) 27.0 (-2.8) 30.26 (1024) SSE 6 RH 36

Odometer 22: 51.1mi

TE:4.7/0.0 Average/max heart rate = 154/165

First long run in just about forever. I felt all right, but the real determinant will be how I feel tomorrow. Not fast, but not slow, and the weather was about as nice as it gets during this time of the year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 16:27 16:27 10:33 10:33 1.56
1.09 27:52 11:25 10:28 10:31 2.65
0.73 35:33 07:41 10:32 10:31 3.38
1.83 55:57 20:24 11:09 10:44 5.21
1.61 73:52 17:55 11:08 10:50 6.82

3.94mi+lift, 20:53+21:50, 19 NOV 22, Carlisle, Pennsylvania

iThink:
Karl Casey, "Spitting Acid"

WX at 1 PM (18) Nov 19 41.0 (5.0) 15.1 (-9.4) 30.15 (1020) WNW 10 RH 34

Odometer 22: 44.3mi

TE 3.3/0.0 in. Average/max heart rate = 146/164 TE 3.4/0.4 out. Average/max heart rate = 162/172

First workout in over a week. This is bad, but it's because work is still that bad.

Lifting today:
Hex Bar Deadlift 10/10/10 @170
Lat Pulldown 10/10/10 @90
Plate-loaded leg press 15/15/15 @235
Iso dumbbell chest press 7/7/7 @30
Iso dumbbell row 10/10/10 @35


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 20:53 20:53 10:30 10:30 1.99
1.95 42:43 21:50 11:12 10:51 3.94

3.92mi+lift, 22:00+24:20, 6 NOV 22, Carlisle, Pennsylvania

iThink:
Karl Casey, "Spitting Acid"
Karl Casey, "Conspirator"

WX at 3 PM (20) Nov 06 75.0 (23.9) 64.9 (18.3) 30.12 (1019) S 10 light rain RH 70

Odometer 22: 40.4mi

TE 3.1/0.0 in. Average/max heart rate = 140/151 TE 2.6/0.0 out. Average/max heart rate = 153/161

Work is starting to slow down but I still haven't been able to get to working out in spite of it. I was deliberately being unambitious when I did today's work.

Lifting today:
Overhead barbell press 10/10/10 @65
Deadlift 10/10/10 @155
Lat Pulldown 10/10/10 @90
Plate-loaded leg press 15/15/15 @250
Iso dumbbell chest press 7/7/7 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST 1.98 22:00 22:00 11:07 11:07 1.98 1.94 46:20 24:20 12:33 11:49 3.92

4.72mi+lift, 34:22+19:07, 30 OCT 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Green"

WX at 3 PM (19) Oct 30 61.0 (16.1) 43.0 (6.1) 30.17 (1021) S 6 RH 51

Odometer 21B: 301.3mi

TE 3.9/0.9 in. Average/max heart rate = 151/166 TE 2.8/0.0 out. Average/max heart rate = 153/162

This is literally the first workout I have done since the fucking 13th of this month. Work has been that hellish.

Probably the last run I put on these shoes.

Lifting today:
Hex bar deadlift 10/10/10 @180
Overhead barbell press 10/10/10 @65
Lat Pulldown 10/10/10 @85
Plate-loaded leg press 15/12/10 @245
Iso dumbbell chest press 10/10/10 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.19 34:22 34:22 10:46 10:46 3.19
1.53 53:29 19:07 12:30 11:20 4.72

5,000m on Concept2 Model D, 22:05, 12 OCT 22, Carlisle, Pennsylvania

iThink: none

WX at Midnight (4) Oct 13     64.9 (18.3)     52.0 (11.1)     29.98 (1015)     SE 9     

Odometer 14: 411.0mi

TE 3.3/0.0.  Average/max heart rate = 146/160

JTFC I suck. This is my first workout in a week and a half and it's all I can do to pull 5km. I know it's been a while since rowing on the erg, but I'm skittish of running because my knees hurt like shit afterwards.

I know the drag factor is a little high, but I want to work on some power, and that means more drag factor.

Splits
Distance:    5000
Time:    22:05.0
Avg/500m:    02:12.5
Drag Factor:    125
Per Mile:    00:07:06

4.0mi+lift, 21:51+23:22, 2 OCT 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (20) Oct 02 57.0 (13.9) 52.0 (11.1) 30.11 (1019) Variable 6 light rain RH 83

Odometer 21B: 296.6mi

TE 2.8/0.0 in. Average/max heart rate = 144/156 TE 2.8/0.0 out. Average/max heart rate = 153/162

No reason more compelling than putting in some down payment to stave off the back pain from standing up later this week. I hope it works. Today was cold, given the remnants of Tropical Cyclone Ian, which meant cold and wet. My right hamstring has been acting up lately on runs.

It may be time to replace these shoes, more so for age rather than mileage.

Lifting today:
Hex bar deadlift 10/10/10 @170
Overhead barbell press 10/10/8 @65
Lat Pulldown 10/10/8 @90
Plate-loaded leg press 15/15/15 @225
Overhead dumbbell press 10/10/6 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 21:51 21:51 11:05 11:05 1.97
2.03 45:13 23:22 11:31 11:18 4.00

3.94mi+lift, 21:06+22:48, 28 SEP 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "I'll Be Your Host"

WX at 9 PM (1) Sep 28 64.0 (17.8) 48.9 (9.4) 30.26 (1024) N 9 RH 58

Odometer 21B: 292.6mi

Z2.8/0.0 in. Average/max heart rate = 138/149 Z2.7/0.0 out. Average/max heart rate = 148/159

First exercise in a week as I've been buried grading papers. My back hurts from not having done anything but squats and deadlifts are inducing sharp pain in the knees too, so that's not so awesome. What is awesome is the weather, though. I did notice some cramping in my calves on the way back, which is unusual.

Lifting today:
Hex bar deadlift 10/10/10 @170
Hex bar overhead press 10/10/10 @60
Lat Pulldown 10/10/10 @90
Plate-loaded leg press 20/20/20 @180


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 21:06 21:06 10:39 10:39 1.98
1.96 43:54 22:48 11:38 11:09 3.94

7.61mi, 88:24, 21 SEP 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Green"
Tommy Keene, "Running For Your Life"

WX at 9 PM (1) Sep 21 75.0 (23.9) 61.0 (16.1) 29.83 (1010) Calm RH 62

Odometer 21B: 288.6mi

TE:3.3/0.0 Average/max heart rate = 143/156

Long slow run, fully aerobic, so I don't blow my hamstring, which has been giving me some trouble. Good opportunity to burn some lard, though. I needed to get it done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.66 18:50 18:50 11:21 11:21 1.66
2.14 43:33 24:43 11:33 11:28 3.80
2.17 68:43 25:10 11:36 11:31 5.97
1.64 88:24 19:41 12:00 11:37 7.61

7.01mi, 82:44, 17 SEP 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "I'll Be Your Host"

WX at 2 PM (18) Sep 17 81.0 (27.2) 57.9 (14.4) 30.22 (1023) SSW 10 RH 45

Odometer 22: 36.5mi

TE 3.3/0.0. Average/max heart rate = 150/168

Slow as my legs were tired and I waited too long to get going-- I started running at the peak heat of the day. On the other hand, it was still cooler than runs during the day and more importantly, today is my first day below 200lbs in months. Progress.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:58 18:58 11:38 11:38 1.63
3.74 63:03 44:05 11:47 11:44 5.37
1.64 82:44 19:41 12:00 11:48 7.01

3.98mi+lift, 20:17+23:10, 15 SEP 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
The Smiths, "Girl Afraid"

WX at 9 PM (1) Sep 15 62.1 (16.7) 51.1 (10.6) 30.2 (1022) Calm RH 67

Odometer 21B: 281.0mi

TE 3.0/0.3 in. Average/max heart rate = 143/153 TE 2.8/0.0 out. Average/max heart rate = 149/158

I figured I'd get in some strength work since it'd been a while and I slept in rather than exercising. I needed the sleep in a bad way but it was the prudent thing to do as I think I would've had a bad workout last night. Today's was much better, especially given the much nicer temperatures tonight. Going in was quite quick as it was cool, downhill, and I was well rested. Return was not bad but much more measured.

Lifting today:
Hex bar deadlift 10/10/10 @185
Plate-loaded leg press 15/15/15 @225
Lat Pulldown 10/10/8 @95
Overhead dumbbell press 10/10/8 @30
Iso dumbbell row 10/10/10 @30
Iso dumbbell press 7/6/5 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 20:17 20:17 10:18 10:18 1.97
2.01 43:27 23:10 11:32 10:55 3.98

Roll Call

I had neglected to update this, as it changed a year and a half ago. I was remiss.

Gone, but not forgotten:

2LT Tom Witt - Fort Hood, Texas, 3 April 1995
CW2 Aaron Weaver - near Fallujah, al-Anbar governorate, Iraq, 8 January 2004
SFC Don Eacho - Ramadi, al-Anbar governorate, Iraq, 4 March 2005
CW4 Matt Lourey - Buhriz, Diyala governorate, Iraq, 27 May 2005
MAJ Matt Worrell - Yusufiyah, Baghdad governorate, Iraq, 14 May 2006
CW4 Bill Engeman - Baghdad, Baghdad governorate, Iraq, 14 May 2006
SGT Jason Swiger - Baqubah, Diyala governorate, Iraq, 25 March 2007
CPT Jon Grassbaugh - Zaganiyah, Diyala governorate, Iraq, 7 April 2007
SGT Eric Holke - Tallil, Dhi Qar governorate, Iraq, 15 July 2007
SFC Gary Vasquez - Yakchal, Helmand province, Afghanistan, 29 September 2008
MAJ Brian Mescall - Qalat, Zabul province, Afghanistan, 9 January 2009
CW4 Niall Lyons - Darreh-ye Bum, Baghdis province, Afghanistan, 26 October 2009
CPT Dan Whitten - near Forward Operating Base Sweeney, Zabul province, Afghanistan, 2 February 2010
LTC Rob Baldwin - Ayatalah, Zabul province, Afghanistan, 21 September 2010
CPT Dan Utley - Bamako, Mali, 20 April 2012
MG Harold Greene - Kabul, Kabul province, Afghanistan, 5 August 2014
SFC Matt Leggett - Kabul, Kabul province, Afghanistan, 20 August 2014
COL Joo Eun Cho - Bethesda, Maryland, 13 September 2018

COL Tristan Higgins - Bucharest, Romania, 11 March 2021

4.02mi, 45:33, 11 SEP 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "I'll Be Your Host"

WX at 3 PM (19) Sep 11 71.1 (21.7) 66.9 (19.4) 30.02 (1016) E 8 mist RH 86

Odometer 21B: 277.0mi

TE:3.4/0.0 Average/max heart rate = 145/161

Not a completely easy run, but not a hard one after yesterday's long run. I was feeling a little bit of things being stretched out, and I felt better for maintaining my max VO2 level. For now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:28 22:28 11:14 11:14 2.00
2.02 45:33 23:05 11:26 11:20 4.02

7.03mi, 79:01, 10 SEP 22, Carlisle, Pennsylvania

iThink:
The Smiths, "This Charming Man" (NY Mix)
Philip Glass, "Lightning"

WX at 3 PM (19) Sep 10 79.0 (26.1) 60.1 (15.6) 30.22 (1023) E 7 RH 52

Odometer 22: 29.5mi

TE 4.2/0.3. Average/max heart rate = 155/170

Not a bad day for not really working out for more than a week. I wanted to get in a long run while the opportunity presented itself, and today was a good day. I set a new threshold pace (10:30/mi at 159bpm) and my max VO2 has finally come back to 40 for the first time in a while, which is encouraging. Whether I keep the momentum remains to be seen.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:46 17:46 10:54 10:54 1.63
1.86 38:21 20:35 11:04 10:59 3.49
1.87 59:14 20:53 11:10 11:03 5.36
1.67 79:01 19:47 11:51 11:14 7.03

3.92mi+lift, 22:07+22:40, 5 SEP 22, Carlisle, Pennsylvania

iThink:
Seal, "Crazy"
The Cure, "A Forest"

WX at 2 PM (18) Sep 05 73.9 (23.3) 69.1 (20.6) 30.07 (1018) NNE 3 light rain RH 85 85

Odometer 21B: 273.0mi

Z3.2 in. Average/max heart rate = 142/153 Z4.1 out. Average/max heart rate = 150/158

Strength work as my back was acting up.

Lifting today:
Hex bar deadlift 10/10/10/10 @155
Plate-loaded leg press 15/15/15/15 @250
Lat Pulldown 10/10/10 @90
Iso dumbbell press 8/7/6 @30
Iso dumbbell row 10/10/10/10 @30
Overhead dumbbell press 10/9/8 @25


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 22:07 22:07 11:15 11:15 1.97
1.95 22:40 22:40 11:38 11:27 3.92

3.97mi+lift, 20:52+24:42, 3 SEP 22, Carlisle, Pennsylvania

iThink:
Sugar,"Fortune Teller"

WX at Noon (16) Sep 03 79.0 (26.1) 64.9 (18.3) 30.25 (1024) E 5 RH 60

Odometer 21B: 268.5mi

Z2.9 in. Average/max heart rate = 138/157. This was deceptive as I wasn't wearing a chest strap. Z4.3 out. Average/max heart rate = 151/172

Strength work as my back was bothering me in a big way. I fear this will have to become the norm. At least I have a more consistent 2mi in, 2mi out route so I'm not getting chumped my lard burnage.

Lifting today:
Barbell deadlift 10/10/10 @165
Incline Overhead dumbbell press 10/10/10 @25
Dumbbell row 10/8/6 @40 Plate-loaded leg press 20/18/15 @230
Lat Pulldown 10/8/6 @85


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 20:52 20:52 10:26 10:26 2.00
1.97 24:42 24:42 12:32 12:32 1.97

3.6mi+lift, 17:11+23:03, 30 AUG 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"

WX at 10 PM (2) Aug 30 73.9 (23.3) 69.1 (20.6) 29.83 (1010) WSW 6 RH 85

Odometer 21B: 264.0mi

Z2.9 in. Average/max heart rate = 139/152 Z3.9 out. Average/max heart rate = 148/162

Strength work since I'll be standing up a lot tomorrow. Otherwise, run to get there and back, with a little extra.

Lifting today:
Hex bar deadlift 10/10/10 @185
Overhead dumbbell press 10/10/10 @20
Plate-loaded leg press 20/18/15 @230
Lat Pulldown 10/8/6 @85


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 17:11 17:11 11:06 11:06 1.55
2.01 23:03 23:03 11:29 11:29 3.56

4.02mi, 50:28, 29 AUG 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 10 PM (2) Aug 29 82.0 (27.8) 66.9 (19.4) 30 (1015) S 7 RH 60

Odometer 21B: 254.1mi

Z2.8. Average/max heart rate = 137/151

Easy recovery run with a specific goal to not blow anaerobic threshold. So today was going to be easy but my legs were super tight this morning after last night's run. It was also pretty warm at night, so I didn't want to push it too hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 25:19 25:19 12:40 12:40 2.00
2.02 50:28 25:09 12:27 12:33 4.02

5.01mi, 57:25, 28 AUG 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Aug 28 84.0 (28.9) 66.0 (18.9) 30.05 (1017) ESE 3 RH 55

Odometer 21B: 260.1mi

Z4.3. Average/max heart rate = 151/167

First run in a while. It was hot, but I decided to wait until twilight so it wouldn't be too bad, and it cooled off a little bit while I was out there. Rough start but I felt a lot better after getting at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:22 18:22 11:08 11:08 1.65
1.71 38:09 19:48 11:34 11:21 3.36
1.65 57:25 19:16 11:40 11:28 5.01

Record ACFT, 494 points, 25 August 22, Carlisle Barracks, PA

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Aug 25     66.9 (19.4)     59.0 (15.0)     30.06 (1017)     WNW 3    RH 76

Odometer 22: 22.5mi

Z4.9 average, Z5.8 max. Average/max heart rate = 156/177

First real Army Combat Fitness Test, and hopefully one of the last ones I take.  I made big money on the deadlift, pushups, and plank; I knew I was going to do poorly on the standing power throw and sprint-drag-carry, so I left it at that.

Why do I call it "overhead yeet?"  Because reddit:

THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS.

Deadlift: 220lbs = 89pts
Overhead yeet: 7.5m = 67pts
Hand-release pushups: 34 = 90pts
Sprint-Drag-Carry: 2:16 = 78pts
Plank: 2:49 = 90pts
2-mile run: 18:18 = 80pts
Total score: 494/600

3.1mi+lift, 16:50+18:24, 22 AUG 22, Carlisle, Pennsylvania

iThink:
Austin Millz, "Butterfly"
Touché Amoré, "I'll Be Your Host"

WX at 9 PM (1) Aug 23 78.1 (25.6) 62.1 (16.7) 29.92 (1013) WNW 6 RH 58

Odometer 21B: 255.2mi

Z3.7 in. Average/max heart rate = 146/158 Z4.4 out. Average/max heart rate = 152/161

Easier run as I'm tapering for an ACFT. More lifting to promote lard burnage though.

Lifting today:
Hex bar deadlift 10/10/10 @165
Overhead dumbbell press 10/10/10 @25
Plate-loaded leg press 15/15/15 @230
Dumbbell bench iso press 7/6/5 @30
Dumbbell row 10/10/10 @30
Lat Pulldown 10/8/6 @90


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:50 16:50 10:52 10:52 1.55
1.55 35:14 18:24 11:52 11:22 3.10

3.27mi+lift, 17:15+19:48, 21 AUG 22, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Smiling"
Blur, "Song 2"

WX at 7 PM (0) Mar 13 47.8 (8.8) 18.0 (-7.8) 30.21 (1023) Calm RH 30

Odometer 21B: 252.1mi

Z4 or so. Average/max heart rate = 152/169

First real workout in three weeks. Holy crap, it's been a while and did I ever suck. The road to recovery has started from scratch. Fuck.

Lifting today:
Hex bar deadlift 10/10/10 @155
Overhead dumbbell press 10/10/10 @20
Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
High row 10/10/10 @50 interleaved
Plate-loaded leg press 15/15/15 @225


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:16 17:16 10:35 10:35 1.63

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:48 19:48 12:02 12:02 1.64

2.3mi+lift, 26:02, 5 AUG 22, Warner Robins, Georgia

iThink:
Lord Huron, "Meet Me In The Woods"

WX at 11 AM (15) Aug 05 85.5 (29.7) 75.4 (24.1) 30.17 (1021) ENE 5 RH 72

Odometer 22T: 3.5mi+

Z3.6. Average/max heart rate = 145/156

Shorter run than I would've liked but I didn't want to be late for a retirement ceremony. Lots of lifting, though.

Lifting today:
Hex Bar Deadlift: 10/10/10/10@170
Overhead press: 10/8/6/10@75
GHD situp: 15/12/10@BW
Dumbbell iso bench press: 5/5/5/5@35
Dummbell row: 10/10/10/10@35
Gravitron pullup: 10/10/10@95


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.30 26:02 26:02 11:20 11:20 2.30

1.63+1.57mi, 37:36, 2 AUG 22, Carlisle, Pennsylvania

iThink:
"Johnny Hopkins On To Victory"

WX at 8 PM (0) Aug 02 86.0 (30.0) 63.0 (17.2) 29.87 (1011) W 8 RH 46

Odometer 21B: 248.8mi

Z4.0. Average/max heart rate = 149/158

I didn't run very far and the start was gritty as I was still pretty tired from the run two days ago. At least I got some lifting in.

Lifting today:

Overhead barbell press 10/8/6 @75
Deadlift 10/10/10 @155
Lat pulldown 10/10/10@85
Linear leg press 15/12/10 @250
Dumbbell bench iso press 7/6/5@35
Dumbbell row 10/10/10 @35
Leg extension 10/10/10 @80
Seated Leg curl 10/10/10 @85

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:15 18:15 11:11 11:11 1.63

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 19:21 19:21 12:19 12:19 1.57

7.65mi, 84:32, 31 JUL 22, Carlisle, Pennsylvania

iThink:
Lord Huron, "Meet Me In The Woods"
New Model Army, "Running In The Rain"
New Model Army, "Whirlwind"

WX at 9 PM (1) Jul 31 69.1 (20.6) 66.0 (18.9) 30.11 (1019) Calm heavy rain; mist RH 90

Odometer 21B: 245.6mi

Z4.3. Average/max heart rate = 151/163

Heavy rain made for a delightful run albeit in the dark. It was the first time I'd had the pleasure of running in the rain for a while and the rain helped a lot with heat management.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:48 17:48 10:51 10:51 1.64
2.15 41:19 23:31 10:56 10:54 3.79
2.22 65:23 24:04 10:50 10:53 6.01
1.64 84:32 19:09 11:41 11:03 7.65

7.58mi, 87:13, 27 JUL 22, Carlisle, Pennsylvania

iThink:
Alan McKean, title music to the old PC video game A-10 Tank Killer

WX at 9 PM (1) Jul 26 75.9 (24.4) 62.1 (16.7) 30 (1015) SSW 5 RH 62

Odometer 22: 16.2mi

Z3.6. Average/max heart rate = 145/156

LSD with a very deliberate effort to stay under anaerobic threshold. I do need to hit up with the massage gun or foam roller or both. The iThink was unexpected but kind of apropos.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:19 18:19 11:06 11:06 1.65
2.13 43:18 24:59 11:44 11:27 3.78
2.16 67:40 24:22 11:17 11:24 5.94
1.64 87:13 19:33 11:55 11:30 7.58

4.56mi, 52:56, 19 JUL 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 10 PM (2) Jul 19 81.0 (27.2) 64.0 (17.8) 29.83 (1010) W 6 RH 56

Odometer 22: 8.6mi

Z4.3. Average/max heart rate = 151/166

I should have lifted today but I only did 3 x dumbbell deadlifts (3x10@40/45/50). I wanted to get a run in before it was too late and I'm glad I did, even though I ran through a cloud of bugs. Keeping the streak going.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.28 26:03 26:03 11:26 11:26 2.28
2.28 52:56 26:53 11:47 11:36 4.56

7.62mi, 87:03, 18 JUL 22, Carlisle, Pennsylvania

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)

WX at 10 PM (2) Jul 18 78.1 (25.6) 64.9 (18.3) 29.82 (1009) W 8 RH 64

Odometer 21B: 238.0mi

Z4.2. Average/max heart rate = 153/164

I wanted to take advantage of the temperature before it got hot again, and decided to go for a long run - which felt better than I expected, but I need to be careful not to overtrain. I was trying not to exceed lactate threshold, which according to my Garmin Forerunner is around 156. That actually feels about right, even though my zones aren't quite in the right spot. I've adjusted the watch to compute from lactate threshold heart rate rather than the percentage of max heart rate, which has always not been quite right for me.

Also, I have lard to burn.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:18 18:18 11:05 11:05 1.65
2.15 42:59 24:41 11:29 11:19 3.80
2.17 68:20 25:21 11:41 11:27 5.97
1.65 87:03 18:43 11:20 11:25 7.62

1.57mi+lift, 36:59, 17 JUL 22, Carlisle, Pennsylvania

iThink:
Kelly Clarkson "Catch My Breath"

WX at 8 PM (0) Jul 17 79.0 (26.1) 72.0 (22.2) 29.99 (1015) SE 3 thunder in the vicinity; light rain RH 79

Odometer 21B: 230.4mi

Z3.7. Average/max heart rate = 144/161

First gym visit in forever. I could feel the lactate really building up to the point where I started to get nauseous. Return run was fugly.

Lifting today:

Overhead barbell press 10/8/6 @65
Dumbbell bench iso press 6@35, 6/5 @30
Dumbbell row 10/10/10 @30
Linear leg press 15/12/10 @205
Deadlift 10/8/6 @135


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:48 16:48 10:50 10:50 1.55
1.52 36:59 20:11 13:17 12:03 3.07

7.01mi, 80:42, 16 JUL 22, Carlisle, Pennsylvania

iThink:
The Hold Steady, "Navy Sheets"
The Hold Steady, "Stay Positive"

WX at 1 PM (17) Jul 16 81.0 (27.2) 69.1 (20.6) 30.07 (1018) E 8 RH 67

Odometer 21B: 217.3mi

Z4.3. Average/max heart rate = 154/173

OMFG today was a slow run even though it was overcast the entire time. My legs are tired but I'm also out of shape.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:28 18:28 11:12 11:12 1.65
3.73 61:23 42:55 11:30 11:25 5.38
1.63 80:42 19:19 11:51 11:31 7.01

5,000m on Concept2 Model D, 44:44.9, 10 JUL 22, Carlisle, Pennsylvania

 iThink: none as I was watching stage 10 of the Tour de France

WX at 10 PM (2) Jul 10     75.0 (23.9)     59.0 (15.0)     30 (1015)     S 9     

Odometer 14B: 411.0mi

Z3.4.  Average/max heart rate = 144/158

First time rowing in a while, and it felt inauspicious. I was gratified to finish inside 46 min, but I know I'm going to be feeling it because I'm so out of shape.

Splits
Distance:    10000
Time:    44:44.9
Avg/500m:    02:14.2
Drag Factor:    111
Per Mile:    00:07:12

5.17mi, 60:24, 4 JUL 22, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"
Kelly Clarkson, "Catch My Breath"

WX at 11 AM (15) Jul 04 82.0 (27.8) 57.0 (13.9) 30.21 (1023) Variable 3 RH 42

Odometer 21B: 210.3mi

Z3.3. Average/max heart rate = 143/162

My legs started tired. I don't think my mom gets the irony of "you're growing a gut" and then completely failure to regulate what she feeds, but I don't think that cognitive dissonance ever factors in. At least I got in 5.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.62 07:32 07:32 12:09 12:09 0.62
0.86 17:26 09:54 11:31 11:47 1.48
1.06 29:58 12:32 11:49 11:48 2.54
1.07 42:43 12:45 11:55 11:50 3.61
1.56 60:24 17:41 11:20 11:41 5.17

Dislocation

I was reminded of something tonight, being around places I used to live but no longer can call home. This is about something totally different, but the notion of the future opening like a black cone has something that resonated with me when I first read this book 25 years ago.

There was a bang from above him. Abbado thought for an instant that the SPs were shooting; then he saw a spark curving in the direction of the cops' flashing party hat. "What the fuck was that?" he demanded. 

Methie looked down from the cupola. "We got two anti-emitter missiles with the bus," he said. "I figured this was a good time to use one." 

The red light spun like a flipped coin and vanished from the sky. Abbado didn't see the flash of an explosion. He felt the future opening before him like a black cone: a complete absence of experience, stretching on forever. 

- David Drake, Redliners

 

I believe I will land on my feet, but getting to the future has been an exercise in just surviving sometimes.  

3.95mi, 43:17, 3 JUL 22, Chantilly, Virginia

iThink:
Sabaton, "Into the Fire"
Dynamedion, "We Are Loud"

WX at 10 AM (14) Jul 03 80.1 (26.7) 66.0 (18.9) 30.05 (1017) N 9 RH 62

Odometer 21B: 205.1mi

Z3.5. Average/max heart rate = 142/162

First run in literally 8 days. Some of this is work exhaustion and some of this is just lack of discipline. I also need to shed lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 22:26 22:26 11:10 11:10 2.01
1.94 43:17 20:51 10:45 10:57 3.95

4.0mi, 43:03, 21 JUN 22, Carlisle, Pennsylvania

iThink:
For Against, "Outside A Heart"

WX at 9 PM (1) Jun 21 81.0 (27.2) 60.1 (15.6) 30.03 (1016) S 6 RH 49

Odometer 22: 4.0mi

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

First workout of just about any kind in a while. Work has been nuts but I needed to take care of it before it overran me.

Running with a new pair of ASICS GT-IIs that I haven't seen in their form (minus the different insole) in literally 35 years. They felt light and honestly just like what I remember from high school. Wow.

I don't know if the pace today was just not having run in a while, or new shoes, or something, but it didn't feel particularly hard. So that was not so bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 21:13 21:13 10:36 10:36 2.00
2.00 43:03 21:50 10:55 10:46 4.00

4.04mi, 44:04, 14 JUN 22, Carlisle, Pennsylvania

iThink:
Velvet Crush, "Drive Me Down"

WX at 7 AM (11) Jun 14 70.0 (21.1) 64.0 (17.8) 29.91 (1012) E 7 light rain RH 81

Odometer 21B: 198.8mi

Z3.3. Average/max heart rate = 142/161

Not a great or long run, but not a bad one, and at least I got one in first thing this morning. Otherwise it would've been a loss.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 21:56 21:56 10:51 10:51 2.02
2.02 44:04 22:08 10:57 10:54 4.04

6.62mi, 73:26, 11 JUN 22, Carlisle, Pennsylvania

iThink:
The Cure, "Lament"
Hüsker Dü, "I Will Never Forget You"

WX at 10 PM (2) Jun 11 64.0 (17.8) 54.0 (12.2) 29.95 (1014) Calm RH 69

Odometer 21B: 194.8mi

Z3.5. Average/max heart rate = 145/159

First run in a bit. I had hoped to run last night but I was too tired and I almost bagged off tonight's except for the fact that I had bagged off last night's. I'm not sure what triggered my attack of high school musical standbys.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:11 18:11 11:09 11:09 1.63
2.15 41:54 23:43 11:02 11:05 3.78
1.19 54:49 12:55 10:51 11:02 4.97
1.65 73:26 18:37 11:17 11:06 6.62

4.59mi, 50;35, 8 JUN 22, Bethesda, Maryland

iThink:
The Primitives, "Crash"

WX at 10 AM (14) Jun 08 77.0 (25.0) 68.0 (20.0) 29.93 (1013) NE 5 RH 73

Odometer 21B: 188.2mi

Z4.3. Average/max heart rate = 155/171

Bethesda and Chevy Chase has some scenery. There is no way I could afford to live here. Also, there are some mean hills in the area too, which I sorely regretted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.59 50:35 50:35 11:01 11:01 4.59

7.0mi, 79:22, 5 JUN 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 7 PM (23) Jun 05 79.0 (26.1) 35.1 (1.7) 29.97 (1014) E 3 RH 20

Odometer 21B: 183.6mi

Z4.2. Average/max heart rate = 153/166

Slow and difficult start meant that I was going to be tired. I realized just how tired it was going to be when I was holding well into zone 4 for most of the run just to stay going.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:24 18:24 11:13 11:13 1.64
1.89 40:03 21:39 11:27 11:21 3.53
1.84 60:47 20:44 11:16 11:19 5.37
1.63 79:22 18:35 11:24 11:20 7.00

4.03mi, 42:37, 3 JUN 22, Carlisle, Pennsylvania

iThink:
Hilary Duff, "Wake Up"

WX at 9 PM (1) Jun 03 73.9 (23.3) 48.0 (8.9) 29.85 (1010) W 8 RH 40

Odometer 21B: 176.6mi

Z3.9. Average/max heart rate = 150/169

Weather was delightful, after yesterday's rain and the oppressive heat earlier this week. I needed this run, although I didn't expect to go the speed I did, a pleasant surprise.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 21:20 21:20 10:40 10:40 2.00
2.03 42:37 21:17 10:29 10:34 4.03

4.24mi, 47:19, 1 JUN 22, Carlisle, Pennsylvania

iThink:
Ariana Grande feat, Zedd, "Break Free" (Jon Electra remix)

WX at 9 PM (1) Jun 01 86.0 (30.0) 62.1 (16.7) 29.78 (1008) WSW 6 RH 44

Odometer 21B: 172.6mi

Z3.8. Average/max heart rate = 149/167

First run in a while. I have to do something or I'm going to turn into Jabba the Hutt. It's also become rapidly hot and humid, and there was little time for adjustment. No matter. Gotta get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.12 23:20 23:20 11:00 11:00 2.12
2.12 47:19 23:59 11:19 11:10 4.24

6.55mi, 74:53, 27 MAY 22, Carlisle, Pennsylvania

iThink:
Above and Beyond feat. Oceanlab, "Alone Tonight"

WX: no reading

Odometer 21B: 168.2mi

Z3.8. Average/max heart rate = 148/166

Not awesome, but I am having to rebuild base from scratch. So it's going to be ugly. At some point the crazy train backs off, but not this month.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:26 18:26 11:14 11:14 1.64
1.67 37:34 19:08 11:27 11:21 3.31
1.59 55:43 18:09 11:25 11:22 4.90
1.64 74:53 19:10 11:41 11:27 6.54

5.36mi, 58:43, 19 MAY 22, Carlisle, Pennsylvania

iThink:
The Smiths, "Some Girls Are Bigger Than Others"

WX at 9 PM (1) May 19 75.0 (23.9) 53.1 (11.7) 29.77 (1008) WSW 5 RH 46

Odometer 21B: 161.7mi

Z4.0. Average/max heart rate = 151/168

First run in a bit, but I was working a lot harder than I expected. It was also markedly warmer than the last few days, so I am still trying to adapt to the heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:42 17:42 10:48 10:48 1.64
1.01 28:36 10:54 10:48 10:48 2.65
1.06 40:13 11:37 10:58 10:50 3.71
1.65 58:43 18:30 11:13 10:57 5.36

8,000m on Concept2 Model D, 36:15.8, 18 MAY 22, Carlisle, Pennsylvania

iThink: none as I was watching Georgetown-Delaware in the first round of the NCAA Division I lacrosse tournament on demand.

WX at 11 PM (3) May 18     61.0 (16.1)     54.0 (12.2)     29.88 (1011)     SE 5     light rain

Odometer 14: 411.0mi

Z3.6.  Average/max heart rate = 146/166

First erg in a long time. It was too late to run, so I decided to row while watching lacrosse. My arms are tired as they are pretty weak. Ouch. I guess I should erg more.

Splits
Distance:    8000
Time:    36:15.8
Avg/500m:    02:16.0
Drag Factor:    124
Per Mile:    00:07:18

4.04mi, 42:53, 10 MAY 22, Carlisle, Pennsylvania

iThink:
Ariana Grande, "Break Free" (Jon Electra remix)

WX at 9 PM (1) May 10 64.0 (17.8) 41.0 (5.0) 30.28 (1025) WSW 3 RH 42

Odometer 21B: 156.3mi

Z3.7. Average/max heart rate = 147/162

A little harder than the last few days but more importantly, I got one in even after getting back late. It doesn't have to be long, but it does have to be consistent if my goal is burning lard and rebuilding lost base. The negative split running back uphill was just a bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.03 21:40 21:40 10:40 10:40 2.03
2.00 42:53 21:13 10:36 10:38 4.03

4.0mi, 44:20, 9 MAY 2022, Carlisle, Pennsylvania

iThink:
Touché Amore, "Lament"
Touché Amore, "Exit Row"

WX at 9 PM (1) May 09 62.1 (16.7) 39.9 (4.4) 30.23 (1023) SW 3 RH 43

Odometer 21B: 152.3mi

Z3.3. Average/max heart rate = 143/158

Not very far, as my legs were feeling a bit tired, but I needed to get one in while I still could and I had some sense of motivation.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:03 22:03 11:01 11:01 2.00
2.02 44:20 22:17 11:02 11:02 4.02

7.03mi, 80:57, 8 MAY 22, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Smiling"
The Connells, "Universal Glue"

WX at 8 PM (0) May 08 60.1 (15.6) 30.9 (-0.6) 30.11 (1019) ESE 6 RH 33

Odometer 21B: 148.3mi

Z3.3. Average/max heart rate = 143/158

Beautiful running weather after the last three days of constant rain. This is not so bad. Today was deliberately zone 3 but not too hard - first day running in literally six days on top of the lack of work I've done all April long. I don't think things are going to relent until late May, sadly. Hoping to keep momentum a bit at least.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:22 18:22 11:16 11:16 1.63
1.88 40:29 22:07 11:46 11:32 3.51
1.88 61:46 21:17 11:19 11:28 5.39
1.64 80:57 19:11 11:42 11:31 7.03

4.0mi, 43:10, 2 MAY 2022, Carlisle, Pennsylvania

iThink:
"Dan Henig, "Subway Dreams"

WX at 9 PM (1) May 02 69.1 (20.6) 44.1 (6.7) 30.03 (1016) NW 3 RH 40

Odometer 21B: 141.3mi

Z3.8. Average/max heart rate = 149/165

Slow start, followed by a smooth midway and finish. Garmin Connect is saying I had a training effect of +8, which I find hard to believe, but today felt okay. But hey, negative splits!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 21:41 21:41 10:50 10:50 2.00
2.02 43:10 21:29 10:38 10:44 4.02

3.0mi on dreadmill, 30:42, 30 APR 22, Fort Worth, Texas

iThink:
The Connells, "Universal Glue"

WX at 8 AM (12) Apr 30 71.1 (21.7) 66.9 (19.4) 29.76 (1007) SSW 13

Odometer 21B: 137.3mi

Z3.8. Average/max heart rate = 149/163

Hard start but I felt a lot better after the first mile and a pit stop at the 1.5mi mark. I was pressed for time, so I cut a mile off. Also, I don't enjoy running on treadmills much, but I needed to get something in while I was on the road.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 30:42 30:42 10:14 10:14 3.00

4.01mi, 44:37, 27 APR 22, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"

WX at 8 PM (0) Apr 27 45.0 (7.2) 25.0 (-3.9) 30.12 (1019) WNW 15G28 RH 45

Odometer 21B: 133.3mi

Z3.5. Average/max heart rate = 145/162

Easy run, just 4, but my right knee is starting to hurt, so I need to stretch out more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:15 22:15 11:07 11:07 2.00
2.01 44:37 22:22 11:08 11:08 4.01

7.6mi, 85:35, 26 APR 22, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"

WX at 9 PM (1) Apr 26 59.0 (15.0) 48.0 (8.9) 30.01 (1016) WNW 9 RH 66

Odometer 21B:

Z3.8. Average/max heart rate = 149/163

Not hard, but I stayed far too late at work yesterday and I didn't run. Today was a mandatory run to make up for it. Continuing to build back base.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:03 18:03 11:00 11:00 1.64
2.14 42:24 24:21 11:23 11:13 3.78
2.17 66:26 24:02 11:05 11:10 5.95
1.65 85:35 19:09 11:36 11:16 7.60

5.91mi, 70:37, 24 APR 24, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
Z. Randall Stroope, "Homeland"
David Whittaker, title music to the old PC video game Speedball
Alan McKean, title music to the old PC video game A-10 Tank Killer

WX at 4 PM (20) Apr 24 78.1 (25.6) 54.0 (12.2) 30.11 (1019) ESE 9

Odometer 21B: 129.3mi

Z4.3. Average/max heart rate = 154/173

First run in almost two weeks. This was going to be ugly, and I was only gunning for slow base-building again, but what I didn't count on was the weather, which is a good 20-25F hotter than what I've been used to in the last few weeks. I knew I was starting to dehydrate out in a bad way so I was being judicious in the last mile, but it's been a while since I've felt that.

I need to start somewhere. Here is as good as anywhere.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:31 18:31 11:17 11:17 1.64
2.66 50:09 31:38 11:54 11:40 4.30
1.62 70:37 20:28 12:38 11:56 5.92

5.29mi, 58:20, 11 APR 22, Carlisle, Pennsylvania

iThink:
Title Fight, "Evander"

WX at 7 PM (23) Apr 11 63.0 (17.2) 35.1 (1.7) 30.01 (1016) SSE 10 RH 35

Odometer 21B: 123.4mi

Z3.8. Average/max heart rate = 149/163

Today probably should've been a recovery run but I wasn't going very hard. At least it didn't feel like it. At least I got a run in on a consecutive day. Oh, how the mighty have fallen.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 15:20 15:20 10:52 10:52 1.41
0.87 25:05 09:45 11:12 11:00 2.28
1.59 42:42 17:37 11:05 11:02 3.87
1.42 58:20 15:38 11:01 11:02 5.29

7.01mi, 76:22, 10 APR 22, Carlisle, Pennsylvania

iThink:
Title Fight, "Evander"
Title Fight, "Anaconda Sniper"

WX at 6 PM (22) Apr 10 48.9 (9.4) 25.0 (-3.9) 29.94 (1013) WNW 16G29 RH 38

Odometer 21B: 118.1mi

Z3.8. Average/max heart rate = 149/161

Not a great run, but it's the first in a week and I felt like I needed it in a bad, bad way. I have really let myself go in the last month because of the amount of work the academic conferences I've been attending have taken. I am seriously going to revisit my choices in the future.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:18 17:18 10:37 10:37 1.63
1.88 38:04 20:46 11:03 10:51 3.51
1.87 58:27 20:23 10:54 10:52 5.38
1.63 76:22 17:55 11:00 10:54 7.01

5.11mi, 56:11, 4 APR 22, Chantilly, Virginia

iThink:
Paramore, "Stop This Song"
Rush, "Subdivisions"

WX at 9 AM (13) Apr 04 43.0 (6.1) 27.0 (-2.8) 30.1 (1019) N 6 RH 52

Odometer 21B: 111.1mi

Z3.8. Average/max heart rate = 149/162

Ugly start but the weather was surprisingly warmer than I expected. I went out dressed for 33F and it was markedly warmer - I could've gone down to shorts, and probably should've.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:32 16:32 10:40 10:40 1.55
1.03 27:56 11:24 11:04 10:50 2.58
1.06 40:04 12:08 11:27 11:00 3.64
1.47 56:11 16:07 10:58 11:00 5.11

7.04mi, 77:04, 2 APR 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 7 PM (23) Apr 02 52.0 (11.1) 26.1 (-3.3) 29.96 (1014) S 5 RH 36

Odometer 21B: 106.0mi

Z4.2. Average/max heart rate = 153/163

Today didn't feel like a zone 4 run, but I haven't done jack for the last two weeks. And it shows. I have so much shit going on that it's been difficult at best to keep up with even basic mileage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:45 17:45 10:49 10:49 1.64
1.88 38:29 20:45 11:02 10:56 3.52
1.87 58:46 20:17 10:51 10:54 5.39
1.65 77:04 18:18 11:06 10:57 7.04

6.59mi, 69:51, 21 MAR 22, Carlisle, Pennsylvania

iThink:
American Music Club, "Royal Cafe"
Ariana Grande, "Break Free" (Jon Electra remix)

WX at 9 PM (1) Mar 21 59.0 (15.0) 30.9 (-0.6) 30.09 (1018) W 7 RH 34

Odometer 21: 105.1mi

Z3.8. Average/max heart rate = 148/161

A bit tired after cycling for the first time in months, but after a haircut, I felt great. Even if the run mechanics don't suggest as much.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:55 16:55 10:15 10:15 1.65
2.08 38:57 22:02 10:36 10:27 3.73
1.24 51:48 12:51 10:22 10:25 4.97
1.62 69:51 18:03 11:09 10:36 6.59

6.73mi, 73:32, 19 MAR 22, Chantilly, Virginia

iThink:
The Connells, "Universal Glue"
Minor Threat, "Salad Days"

WX at 5 PM (21) Mar 19 75.0 (23.9) 51.1 (10.6) 29.67 (1004) SW 17G37 RH 43

Odometer 21B: 105.1mi

Z4.0. Average/max heart rate = 151/164

Legs were tired, and it was hot. My hair has grown out and I can really, really feel the heat when I'm running in warmer weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:04 16:04 10:22 10:22 1.55
1.10 27:52 11:48 10:44 10:31 2.65
0.76 35:53 08:01 10:33 10:31 3.41
0.73 43:58 08:05 11:04 10:37 4.14
1.05 56:06 12:08 11:33 10:49 5.19
1.54 73:32 17:26 11:19 10:56 6.73

8.52mi, 89:31, 14 MAR 22, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life'
Above and Beyond feat. Oceanlab, "Alone Tonight"
The Connells, "Universal Glue"

WX at 9 PM (1) Mar 14 50.0 (10.0) 30.0 (-1.1) 30.32 (1026) SE 5 RH 45

Odometer 21: 452.2mi

Z3.8. Average/max heart rate = 148/161

I didn't work out this weekend, and the weather turned great today, so I got in a long run before departing on work travel tomorrow. I was also working off some irritation as a number of students did not pass their takehome exam and I was fucking pissed.

I think I can finally retire these shoes after over a year. They have been a faithful servant in all that time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 16:52 16:52 10:17 10:17 1.64
2.15 39:53 23:01 10:42 10:31 3.79
1.62 56:43 16:50 10:23 10:29 5.41
1.47 72:07 15:24 10:29 10:29 6.88
1.64 89:31 17:24 10:37 10:30 8.52

8.25mi, 88:12, 11 MAR 22, Carlisle, Pennsylvania

iThink:
Paramore, "Miracle"
Dos Gringos, "Going In For Guns"
Max, "Aim"

WX at 8 PM (1) Mar 11 52.0 (11.1) 36.0 (2.2) 29.81 (1009) SE 10 RH 54

Odometer 21B: 98.9mi

Z3.8. Average/max heart rate = 148/163

Today started a little iffy, and then turned into my legs kind of loosening up before finally releasing for a decent finish. This has been a crusher of a week at work. I needed this one before it snows tomorrow.

My legs are feeling the 10km erg, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 16:51 16:51 10:20 10:20 1.63
2.14 40:08 23:17 10:53 10:39 3.77
1.62 57:24 17:16 10:40 10:39 5.39
0.80 65:55 08:31 10:39 10:39 6.19
0.51 71:15 05:20 10:27 10:38 6.70
1.56 88:12 16:57 10:52 10:41 8.26

10,000m on Concept2 Model D, 44:20.6, 9 MAR 22, Carlisle, Pennsylvania

iThink: none as I was watching Maryland-Notre Dame on demand.

WX at 0 PM (3) Mar 09     36.0 (2.2)     33.1 (0.6)     30.07 (1018)     W 3     mist

Odometer 14: 411.0mi

Z3.8.  Average/max heart rate = 148/158

I forced myself to get one in because I haven't done anything in a few days and I am starting to turn into a fat piece of shit. It's wet and cold outside, so I decided to hit the erg, which I just need to be more regular at doing.  If I don't run, I should erg at least 5km. Something. At least.

Today was better than expected, but I also haven't erged in a long while.

Splits
Distance:    10000
Time:    44:20.6
Avg/500m:    02:13.0
Drag Factor:    130
Per Mile:    00:07:08

7.0mi, 77:43, 6 MAR 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at Noon (17) Mar 06 55.9 (13.3) 43.0 (6.1) 30.02 (1016) Calm RH 61

Odometer 21: 443.7mi

Z3.6. Average/max heart rate = 146/157

Recovery run as I was feeling tired but I wanted to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:05 18:05 11:02 11:02 1.64
3.74 59:13 41:08 11:00 11:00 5.38
1.62 77:43 18:30 11:25 11:06 7.00

6.59mi, 70:32, 4 MAR 22, Carlisle, Pennsylvania

iThink:
Archers of Loaf, "Lowest Part Is Free"
The Cure, "A Forest" (Trees Mix)

WX at 10 PM (3) Mar 04 33.1 (0.6) 17.1 (-8.3) 30.44 (1030) WSW 3 RH 51

Odometer 21: 436.3mi

Z3.6. Average/max heart rate = 146/158

I took yesterday off because I was feeling beat, but I couldn't bag off today because I need to get back into the groove. At least tonight's wasn't so bad, and it was deliberately not hard. It was, however, colder than I expected, but it was ok after about 20 minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:16 17:16 10:32 10:32 1.64
1.70 35:45 18:29 10:52 10:42 3.34
1.63 52:47 17:02 10:27 10:37 4.97
1.62 70:32 17:45 10:57 10:42 6.59

7.58mi, 75:35, 2 MAR 22, Carlisle, Pennsylvania

iThink:
The Bats, "Courage"
Touché Amoré, "Hard To Explain"

WX at 10 PM (3) Mar 02 53.1 (11.7) 30.9 (-0.6) 29.88 (1011) Variable 3 RH 42

Odometer 21: 428.7mi

Z4.2. Average/max heart rate = 153/174

I wasn't sure how I'd feel but I needed to get at it and I wasn't going to row as my right arm was feeling some small amount of pain. I went out pretty good and then proceeded to go fast and hard. Garmin Connect says I'm overreaching, but I felt a lot better after this run.

The fact that I ran negative splits from the first half to the second half was an indicator of how hard I was going. I may regret it, but whatever. The worst part of it is the lack of consistency, something I need to work on in earnest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:20 16:20 09:54 09:54 1.65
2.14 38:27 22:07 10:20 10:09 3.79
2.16 59:34 21:07 09:47 10:01 5.95
1.63 75:35 16:01 09:50 09:58 7.58

6.99mi, 76:05, 27 FEB 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (19) Feb 27 51.1 (10.6) 14.0 (-10.0) 29.96 (1014) W 23G32 RH 22

Odometer 21: 421.1mi

Z3.9. Average/max heart rate = 149/165

Long, ugly run. Part of it was the wind, but most of it was that my legs were pretty beat and I felt better at the end. The negative uphill split says a lot at the end-- it was an indicator of how gritty the start was going to feel.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:39 17:39 10:50 10:50 1.63
3.73 58:37 40:57 10:59 10:56 5.36
1.63 76:05 17:28 10:43 10:53 6.99

6.60mi, 67:19, 23 FEB 22, Carlisle, Pennsylvania

iThink:
Better than Ezra, "In The Blood"
For Against, "The Pennines"

WX at 8 PM (1) Feb 23 41.0 (5.0) 24.1 (-4.4) 30.29 (1025) NW 17 RH 50

Odometer 21: 414.1mi

Z3.8. Average/max heart rate = 149/170

A surprisingly fast run that started quick and went hard the entire time. I was concentrating turnover and was able to hold speed and tempo. What was remarkable was holding 170spm as my average turnover, which was pretty awesome. So was my crazy-ass negative split in the last miles and a half...uphill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:02 17:02 10:27 10:27 1.63
3.33 51:10 34:08 10:15 10:19 4.96
1.64 67:19 16:09 09:51 10:12 6.60

7.05mi, 75:36, 21 FEB 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 5 PM (22) Feb 21 61.0 (16.1) 26.1 (-3.3) 30.22 (1023) ESE 8 RH 26

Odometer 21: 407.5mi

Z4.0. Average/max heart rate = 151/165

Easy run as my legs felt tired at the start, which is usually a harbinger of overtraining. I want to get in slow base mileage and burn lard but I also don't want to burn myself into the ground getting back into the groove.

However, the opportunity to run trails during the day while the weather was pleasant was worth it. I ran the entirety of the Dickinson College XC 5k course, which is mostly dirt trails although there is some cinder and pavement.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:46 17:46 10:50 10:50 1.64
3.76 57:58 40:12 10:41 10:44 5.40
1.65 75:36 17:38 10:41 10:43 7.05

10,000m on Concept2 Model D, 45:40.3, 20 FEB 22, Carlisle, Pennsylvania

 iThink: none as I was watchiong the Towson-Virginia game on LSN.

WX at 10 PM (3) Feb 20     30.9 (-0.6)     16.0 (-8.9)     30.3 (1026)     SE 3     

Odometer 14: 411.0mi

Z2.8.  Average/max heart rate = 136/155

I have felt like total trash today, and didn't do much. It was like pulling teeth to get on the erg today but I feel so much better after having done so.  Not a productive day.

Splits
Distance:    10000
Time:    45:40.3
Avg/500m:    02:17.0
Drag Factor:    133
Per Mile:    00:07:2

8.4mi, 93:51, 19 FEB 22, Carlisle, Pennsylvania

iThink:
Farius, "Miami Love"
The Cure, "A Forest"
The Connells, "Universal Glue"

WX at 1 PM (18) Feb 19 41.0 (5.0) 17.1 (-8.3) 29.93 (1013) W 20G36 RH 37

Odometer 21: 400.4mi

Z3.7. Average/max heart rate = 147/167

Long slow run, but I should've left a bit earlier - I got caught in a snow squall and I'm glad I wore a lot of snivel gear. Doesn't entirely make up for the last few days, but better than nothing at all for sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 17:49 17:49 10:48 10:48 1.65
3.14 53:46 35:57 11:27 11:13 4.79
1.95 75:50 22:04 11:19 11:15 6.74
1.66 93:51 18:01 10:51 11:10 8.40

7.62mi, 83:23, 16 FEB 22, Carlisle, Pennsylvania

iThink:
Dan McKie, "Tears" (Audioscape Instrumental Dub)
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 9 PM (2) Feb 16 39.0 (3.9) 28.0 (-2.2) 30.37 (1028) SE 3 RH 64

Odometer 21: 392.0mi

Z3.6. Average/max heart rate = 146/162

Long slow distance, mostly to build base, but also not to pound the hell out of my knees too bad on old shoes. Also, I just needed to grind off some stress today, and I don't do that with tempo work. Run long, run disciplined.

What made today remarkable was the acceleration on leg 3 - which is not particularly uphill or downhill, but not necessarily flat either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:29 17:29 10:40 10:40 1.64
2.15 42:03 24:34 11:26 11:06 3.79
2.17 65:20 23:17 10:44 10:58 5.96
1.66 83:23 18:03 10:52 10:57 7.62

10,000m on Concept2 Model D, 42:20.0, 14 FEB 22, Carlisle, Pennsylvania

iThink: none as I was watching the Johns Hopkins-Towson lacrosse game on demand while cranking.

WX at 8 PM (1) Feb 14     24.1 (-4.4)     3.0 (-16.1)     30.37 (1028)     WNW 7

Odometer 14B: 411.0mi

Z3.5.  Average/max heart rate = 145/162

Was pulling a high drag factor relative to what I usually pull. This is a double edged sword due to the requirement to maintain power, but I find that I actually pull faster on that kind of setting than on a lighter one where the notional boat supposedly glides better.

In any event, it didn't matter too much as I was looking to do something other than run, and I figured I'd test out my new C-Breeze, which works like a champ and I'm wishing I'd gotten it earlier. Frankly, I'll be more motivated to erg with that rather than thinking how much I might be sucking on the rail.

Splits
Distance:    10000
Time:    44:20.0
Avg/500m:    02:13.0
Drag Factor:    133
Per Mile:    00:07:08

7.33mi, 79:49, 11 FEB 22, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song"
Paramore, "My Number One"
Dan McKie, "Tears (Audioscape Instrumental Dub)"

WX at 6 PM (23) Feb 11 62.1 (16.7) 26.1 (-3.3) 29.79 (1008) S 9 RH 25

Odometer 21: 384.4mi

Z3.8. Average/max heart rate = 149/161

First time in months I could run in shorts and a t-shirt, so I couldn't pass it up, even though my legs are beat. I probably need to do a recovery run and take Sunday off, which works since it's supposed to be snow showers Saturday night. I'm glad I can keep momentum, but I'm definitely feeling it. I'm trying to figure out if not wearing snivel gear makes that much of a difference, which it might based on the statistics off the sensors tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:31 17:31 10:45 10:45 1.63
2.69 46:43 29:12 10:51 10:49 4.32
1.36 61:33 14:50 10:54 10:50 5.68
1.65 79:49 18:16 11:04 10:53 7.33

5.42mi, 60:38, 10 FEB 22, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song"

WX at 8 PM (1) Feb 10 37.0 (2.8) 23.0 (-5.0) 29.94 (1013) Calm RH 56

Odometer 21: 377.1mi

Z3.4. Average/max heart rate = 144/158

Legs are tired, but I felt like trying to get in a run to keep momentum, and so far it's working. I might do something else tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 15:19 15:19 10:47 10:47 1.42
2.57 44:25 29:06 11:19 11:08 3.99
1.43 60:38 16:13 11:20 11:11 5.42

7.6mi, 84:50, 9 FEB 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 8 PM (1) Feb 09 41.0 (5.0) 27.0 (-2.8) 29.89 (1012) E 7 RH 57

Odometer 21: 371.7mi

Z3.5. Average/max heart rate = 145/162

First run in a few days, which I ground out because I hadn't done anything yesterday and I slacked off Monday night. I needed to run off some suck from the workday, which the run helped, a lot. Not wogging, but deliberately not running anaerobic either. I'm also trying to run these shoes into retirement as they are approaching a year old.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:46 17:46 10:50 10:50 1.64
2.13 42:03 24:17 11:24 11:09 3.77
2.17 66:07 24:04 11:05 11:08 5.94
1.65 84:50 18:43 11:20 11:11 7.59

7.82mi, 83:35, 6 FEB 22, Carlisle, Pennsylvania

iThink:
For Against, "Black Soap"
Sugarcult, "Dead Living"

WX at 3 PM (20) Feb 06 34.0 (1.1) 10.9 (-11.7) 30.48 (1032) Variable 6 RH 37 WC 28 (-2)

Odometer 21: 364.1mi

Z4.1. Average/max heart rate = 152/166

Today was much harder than it felt. Some of that might be the temperatures outside so I'm going harder to stay warm, but after the last few days off I needed this run anyway. I won't have an opportunity to run tomorrow, so I should row.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:19 17:19 10:34 10:34 1.64
1.94 37:46 20:26 10:32 10:33 3.58
2.59 65:10 27:24 10:35 10:34 6.17
1.65 83:35 18:25 11:10 10:41 7.82

3.85mi, 44:28, 2 FEB 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 8 PM (1) Feb 02 39.0 (3.9) 30.0 (-1.1) 30.28 (1025) E 6 RH 70

Odometer 21: 355.3mi

Z3.2. Average/max heart rate = 141/155

Easy recovery run, especially since I left work late. Also, it's supposed to rain tomorrow, so I won't run, especially since it's supposed to be followed with sleet. So I'll probably row later this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 21:59 21:59 11:06 11:06 1.98
1.87 44:28 22:29 12:01 11:33 3.85

7.56mi, 79:23, 1 FEB 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Palm Dreams"

WX at 7 PM (0) Feb 01 32.0 (0.0) 21.0 (-6.1) 30.47 (1031) SSE 6 RH 63

Odometer 21: 351.4mi

Z3.8. Average/max heart rate = 149/164

This was remarkably faster than I expected, but with the weather, I was running deeper into zone 4 than I probably should've. Still, it felt good to get out there. However, with snow coming later this week, I wanted to get my licks in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:41 16:41 10:07 10:07 1.65
2.12 39:26 22:45 10:44 10:28 3.77
2.13 61:30 22:03 10:21 10:25 5.90
1.66 79:23 17:53 10:47 10:30 7.56

6.18mi, 69:15, 30 JAN 22, Carlisle, Pennsylvania

iThink:
John Williams, "Battle in the Snow"
John Williams, "The Asteroid Field"

WX at 3 PM (20) Jan 30 26.1 (-3.3) 5.0 (-15.0) 30.01 (1016) W 6 DP 39

Odometer 21B: 90.6mi

Z3.8. Average/max heart rate = 149/164

Slow run, but I have been crushed by work and unable to get much in. I needed to do LSD, so I did today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:14 18:14 11:03 11:03 1.65
1.71 38:02 19:48 11:35 11:19 3.36
1.20 51:25 13:23 11:09 11:17 4.56
1.62 69:15 17:50 11:01 11:12 6.18

5.17mi, 64:33, 23 JAN 22, Carlisle, Pennsylvania

iThink:
For Against, "Outside A Heart"

WX at 5 PM (22) Jan 23 32.0 (0.0) 23.0 (-5.0) 29.76 (1007) ESE 7 WC 24 (-4) RH 69

Odometer 21B: 84.4mi

Z3.2. Average/max heart rate = 141/155

Easy recovery run after yesterday. Emphasis on recovery. My legs were sore anyway this morning, so I wasn't going to be ambitious even if I wanted to be, which I didn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 24:34 24:34 12:17 12:17 2.00
1.76 46:43 22:09 12:35 12:25 3.76
1.41 64:33 17:51 12:39 12:29 5.17

6.42mi, 68:44, 22 JAN 22, Carlisle, Pennsylvania

iThink:
Tupac Shakur, "Fuck All Y'all" (Lofi remix)
Little Red Rocket, "I'm A Fake"
Lion, "The Transformers (Theme)"

WX at 5 PM (22) Jan 22 27.0 (-2.8) -0.9 (-18.3) 30.2 (1022) Calm RH 29

Odometer 21: 343.8mi

Z4.3. Average/max heart rate = 155/168

First run in a week, and it started slow but it felt good by the end. I enjoy running more than rowing, honestly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:04 17:04 10:25 10:25 1.64
1.74 35:53 18:49 10:49 10:37 3.38
1.39 50:43 14:50 10:40 10:38 4.77
1.65 68:44 18:01 10:55 10:42 6.42

10,000m on Concept2 Model D, 44:40, 21 JAN 22, Carlisle, Pennsylvania

 iThink: none as I was watching the Expanse.

WX at 20:56    Calm    10.00    Fair    CLR    22    3             44%    NA    NA    30.52    1034.3    

Odometer 14B: 411.0mi

Z4.2.  Average/max heart rate = 153/168

I was experimenting with a higher drag factor and I go faster on higher drag factors, which seems to run counter to what I read in most rowing guides, where often they advise a drag factor of only 100. I seem to get better results with a drag factor closer to 125 or even 130.

Splits
Distance:    10000
Time:    44:40.0
Avg/500m:    02:14.0
Drag Factor:    123
Per Mile:    00:07:11

10,000m on Concept2 Model D, 45:36.0, 18 JAN 22, Carlisle, Pennsylvania

iThink: none as I was watching the Expanse. One more episode to go.

WX at 7 PM (0) Jan 18     32.0 (0.0)     18.0 (-7.8)     30.14 (1020)     WSW 5

Odometer 14B: 411.0mi

Z3.9.  Average/max heart rate = 150/170

A little more drag factor made for a faster row and I didn't feel so beat as yesterday. Or maybe I'm just getting used to erging again, which is also possible. Hard finish, probably too hard, but whatever.

Splits
Distance:    10000
Time:    45:36.0
Avg/500m:    02:16.8
Drag Factor:    114
Per Mile:    00:07:20

10,000m on Concept2 Model D, 46:36.2, 17 JAN 22, Carlisle, Pennsylvania

 iThink: none as I was watching the Expanse.

WX at      6 PM (23) Jan 17     30.9 (-0.6)     24.1 (-4.4)     29.42 (996)     W 10     light snow

Odometer 14B: 411.0mi

Z3.5.  Average/max heart rate = 145/169

Not great but I need to settle back into this, so 10K easy, although it didn't feel easy. I do need to get back into the groove, so that's what it's going to be until the streets clear up from the snow.

Splits
Distance:    10000
Time:    46:36.2
Avg/500m:    02:19.8
Drag Factor:    103
Per Mile:    00:07:30

5.5mi, 60:03, 14 JAN 22, Mission Hills, Kansas

iThink:
Tupac Shakur, "Fuck All Y'all" (Lofi remix)

WX at 11 AM (16) Jan 14 39.0 (3.9) 32.0 (0.0) 29.99 (1015) ENE 7

Odometer 21: 336.4mi

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

First run in a while. I also miss being in Kansas. It's supposed to snow tonight, so getting that out of the way now.

Lots of hills, consistent with the name of the place. Ugly, ugly running uphill. I am out of shape. Also, the houses in Mission Hills range from really nice to ridiculously ornate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.50 60:03 60:03 10:55 10:55 5.50

2,000+6,000m on Concept2 Model D, 8:55+27:11, 9 JAN 22, Carlisle, Pennsylvania

 iThink: none as I was watching AlphaGo on the TV.

WX at 5 PM (22) Jan 09     34.0 (1.1)     28.9 (-1.7)     30.04 (1017)     NW 5     light rain

Odometer 14B: 411.0mi

Z3.8.  Average/max heart rate = 146/168

It has literally been over a week since I did any real physical activity, and it shows. I need to get disciplined about rowing because there's not much else I can do while it's craptastic outside and I just don't feel like running in the slush.

Splits
Distance:    2000
Time:    08:55.4
Avg/500m:    02:13.9
Drag Factor:    110
Per Mile:    00:07:11

Distance:    6000
Time:    27:11.0
Avg/500m:    02:15.9
Drag Factor:    102
Per Mile:    00:07:17