3.88mi, 51:11 aggregate, 30 JAN 23, Carlisle, Pennsylvania

iThink:
inbound: High Vis, "Trauma Bonds"

outbound: The Replacements, "Someone Take The Wheel"

WX at 8 AM (13) Jan 30 37.0 (2.8) 33.1 (0.6) 30.16 (1021) Calm mist RH 86
WX at 5 PM (22) Jan 30 55.0 (12.8) 41.0 (5.0) 30.09 (1018) SW 3 RH 59

Odometer 22: 118.5mi

inbound: TE 2.8/0.1. Average/max heart rate = 147/174 (inaccurate)
outbound: TE 2.8/0.1. Average/max heart rate = 144/160

Keeping up the streak of running to work. I feel better for doing it, mostly because I get it out of the way. This is not for training so much as it is for lard reduction. I kind of don't really care too much about the training part until I get healthier life habits in place.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.93 26:28 26:28 13:43 13:43 1.93
1.95 51:11 24:43 12:41 13:11 3.88

3.93mi, 49:05 aggregate, 27 JAN 23, Carlisle, Pennsylvania

iThink:
inbound: a song I don't remember but very improbable"
inbound: Suddenly, Tammy!, "Freez-n-Friz"

outbound: High Vis, "The Bastard Inside"

WX at 8 AM (13) Jan 27 37.0 (2.8) 21.0 (-6.1) 30.1 (1019) WSW 9
WX at 6 PM (23) Jan 27 36.0 (2.2) 17.1 (-8.3) 30.14 (1020) SSW 5

Odometer 22: 114.6mi

TE 3.5/0.0. Average/max heart rate = 144/166 (maybe not max)

Today is literally the first time in 18 days that I've done non-physical therapy exercise. I did it by forcing myself to run to work. Actually, I'm pretty glad I did, since I get it out of the way on the way in and back. Budgeting more time in the morning might be prudent, though. I'm glad I got this in since it's supposed to rain tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 23:19 23:19 11:43 11:43 1.99
1.94 49:05 25:46 13:17 12:29 3.93

4.0mi, 45:04, 9 JAN 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "The Story Ends"

WX at 7 PM (0) Jan 09 39.0 (3.9) 23.0 (-5.0) 30.01 (1016) W 9 RH 52

Odometer 22: 110.6mi

TE 3.5/0.0. Average/max heart rate = 144/160

Yesterday's recovery run was probably prudent. I wasn't sure how I was going to feel, but I decided to experiment with turnover and tempo and ended up running a pretty substantial negative split. So I'm happy, although I know my legs will pay in spades for it tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:53 22:53 11:26 11:26 2.00
2.00 45:04 22:11 11:05 11:16 4.00

4.02mi, 51:44, 8 JAN 23, Carlisle, Pennsylvania

iThink:
High Vis, "The Bastard Inside"
The Smiths, "There Is A Light That Never Goes Out" (instrumental)

WX at 8 PM (1) Jan 08 39.9 (4.4) 27.0 (-2.8) 30.15 (1020) SSE 3 RH 59

Odometer 22: 106.6mi

TE 2.5/0.0. Average/max heart rate = 140/150

Recovery run as my legs were smoked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 26:02 26:02 12:57 12:57 2.01
2.01 51:44 25:42 12:47 12:52 4.02

6.58mi, 74:12, 7 JAN 23, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"
84 Tigers, "Great Basin"

WX at 6 PM (23) Jan 07 42.1 (5.6) 28.0 (-2.2) 30.26 (1024) WNW 10 RH 57

Odometer 22: 102.6mi

TE 4.0/0.0. Average/max heart rate = 147/163

I've been remarkably surprised at my lack of motivation. I have been tired as shit and not wanting to do a damn thing. This is not great, but I felt a lot better after going for a run today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:23 18:23 11:17 11:17 1.63
2.03 41:21 22:58 11:19 11:18 3.66
1.28 55:36 14:15 11:08 11:15 4.94
1.64 74:12 18:36 11:20 11:17 6.58

5.57mi, 63:40, 3 JAN 23, Carlisle, Pennsylvania

iThink:
Simon and Garfunkel, "The Boxer"
The Connells, "Universal Glue"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)

WX at 7 PM (0) Jan 03 52.0 (11.1) 50.0 (10.0) 29.81 (1009) E 5 fog RH 93

Odometer 22: 96.0mi

TE 3.7/0.1. Average/max heart rate = 146/162

It is amazing that I can run in shorts in January. One of the warmest days I've seen in the midwinter. I probably could've done without the long-sleeve shirt over my base layer. I know I'm taking tomorrow off, so I figured I'd push it a little bit today, albeit responsibly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.66 18:41 18:41 11:15 11:15 1.66
1.13 32:05 13:24 11:52 11:30 2.79
1.13 44:49 12:44 11:16 11:26 3.92
1.65 63:40 18:51 11:25 11:26 5.57

4.2mi, 50:50, 2 JAN 23, Carlisle, Pennsylvania

iThink:
Blake Babies, "Star"

WX at 6 PM (23) Jan 02 50.0 (10.0) 46.9 (8.3) 30.11 (1019) Calm mist RH 89

Odometer 22: 90.4mi

TE 3.1/0.0. Average/max heart rate = 139/152

Easy run as my legs were still feeling tired. I was hoping to do some indoor running but the track was closed. So it meant some running in the dark and drizzle, which is better than none at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.09 24:50 24:50 11:53 11:53 2.09
2.11 50:50 26:00 12:19 12:06 4.20

5.37, 65:19, 1 JAN 23, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 3 PM (20) Jan 01 63.0 (17.2) 39.9 (4.4) 29.97 (1014) Calm RH 42

Odometer 22T: indeterminate

TE 3.2/0.8. Average/max heart rate = 140/151

Slow, gritty run that was not anaerobic but my legs were very tired. At least I got one in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 17:58 17:58 11:35 11:35 1.55
1.06 31:09 13:11 12:26 11:56 2.61
0.99 43:49 12:40 12:48 12:10 3.60
1.77 65:19 21:30 12:09 12:10 5.37