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