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