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