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