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