6,023m on Concept2 Model D, 27:57.6, 30 APR 23, Carlisle, Pennsylvania

 iThink: none as I was watching a recording of the Maryland-Rutgers lacrosse game from this past Friday.

WX at 11 PM (3) Apr 30     53.1 (11.7)     43.0 (6.1)     29.25 (990)     W 10     light rain

Odometer 14: 411.0mi

TE3.1/0.0.  Average/max heart rate = 140/158

I have been pretty bad at actually following up on saying I was going to row. Tonight I wasn't going to bag it off any longer. I decided to be conservative and only crank 6km, rather than the 10km I put into the erg. I'll follow up tomorrow. I need to build base back up; I've lost a lot.

Splits
Distance:    6023
Time:    27:57.6
Avg/500m:    02:19.3
Drag Factor:    123
Per Mile:    0:07:28

5.02mi, 61:27 aggregate, 24 APR 23, Carlisle, Pennsylvania

iThink:
MxPx, "I Will Follow"
Kitchens of Distinction, "Smiling"
The Connells, "Universal Glue"

WX at 7 PM (23) Apr 24 54.0 (12.2) 26.1 (-3.3) 30.08 (1018) WNW 12 RH 34

Odometer 22: 155.5mi

TE 3.3/0.0 Average/max heart rate = 140/153

Base mileage to see how I felt going longer and easier. My knees don't hurt so badly, but I was being careful about pacing and gait. I guess I'll see tomorrow. Just want to keep the momentum up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:42 19:42 12:01 12:01 1.64
1.73 40:03 20:21 11:46 11:53 3.37
1.65 61:27 21:24 12:58 12:14 5.02

4.22mi, 51:43, 20 APR 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
Kelly Clarkson, "Catch My Breath"
Mark Isham, "Semper Fidelis"

WX at 9 PM (1) Apr 20 71.1 (21.7) 54.0 (12.2) 30.05 (1017) ENE 5 RH 54

Odometer 22: 150.5mi

TE 3.1/0.1 Average/max heart rate = 148/162

First run in a very long while. Slow but I'm deliberately doing base mileage, not having run in a long time and trying to rebuild...and frankly, burn the 15 pounds I've gained in the last year and a half.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.11 25:18 25:18 11:59 11:59 2.11
2.11 51:43 26:25 12:31 12:15 4.22

Record ACFT, 406 points, 19 APR 23, Carlisle Barracks, Pennsylvania

iThink:
Hilary Duff, "Wake Up"

WX at 8 AM (12) Apr 19 48.9 (9.4) 32.0 (0.0) 30.09 (1018) WSW 7 RH 52

Odometer 22A: n/a

TE 4.5 estimated, Average/max heart rate = unk

My first one with a permanent profile. Yay. No sprint-drag-carry or 2-mile run. I haven't rowed in a while and it felt like it. I finished well inside the 31:48 cutoff, and I'm pretty good with the score I got. At least the weather was great.

Deadlift: 200lbs = 85pts
Overhead yeet: 8.1m = 72pts
Hand-release pushups: 33 = 89pts
Plank: 3:23 = 100pts
5k row: 22:28.1 = 60pts
Total score: 406/460

3.1mi+lift, 18:06+20:23, 15 APR 23, Carlisle, Pennsylvania

iThink:
inbound: 84 Tigers, "Great Wall"
outbound: (slipped my memory)

WX at 3 PM (19) Apr 15 72.0 (22.2) 59.0 (15.0) 29.84 (1010) Calm RH 64

Odometer 22: 158.6mi

TE 3.2/1.2 in. Average/max heart rate = 158/175 TE 2.4/0.0 out. Average/max heart rate = 151/164

I was tired from the last week, but I needed to go today to get in something productive before taking the ACFT on Wednesday. Return leg was very slow after the lifting.

Lifting today:
Hex Bar Deadlift 10/10/10 @170
Lat Pulldown 10/10/10 @85
Overhead barbell chest press 10/8/7 @75
Plate-loaded leg press 15/15/15 @225
Alternating dumbbell press 7/6/5 @30
Alternating dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 18:06 18:06 11:41 11:41 1.55
1.55 38:29 20:23 13:09 12:25 3.10

3.1mi+lift, 17:57+18:48, 8 APR 23, Carlisle, Pennsylvania

iThink:
Kelly Clarkson, "Catch My Breath"

WX at 6 PM (22) Apr 08 54.0 (12.2) 21.9 (-5.6) 30.41 (1029) S 5 RH 28

Odometer 22: 155.5mi

TE 3.1/0.0 in. Average/max heart rate = 139/148 TE 3/0/0.0 out. Average/max heart rate = 149/159

I was tired, but I'm glad I got this in. I felt better coming back than I expected, even though it was slow.

Lifting today:
Hex Bar Deadlift 10/10/10 @150
Overhead barbell chest press 10/10/10 @65
Lat Pulldown 10/10 @80, 10 @85
Plate-loaded leg press 16/14/12 @200
Alternating dumbbell press 7/6/5 @30
Alternating dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 17:57 17:57 11:35 11:35 1.55
1.54 36:45 18:48 12:12 11:54 3.09

3.13mi+lift, 18:30+20:41, 4 APR 23, Carlisle, Pennsylvania

iThink:
The Trammps, "Disco Inferno"
High Vis, "The Bastard Inside"

WX at 9 PM (1) Apr 04 70.0 (21.1) 50.0 (10.0) 30.02 (1016) ESE 8 RH 49

Odometer 22: 152.5mi

TE 3.0/0.0 in. Average/max heart rate = 141/153 TE 2.7/0.0 out. Average/max heart rate = 149/159

Forcing myself to go to the gym to get a second lift in three days. Working some of the soreness off but want to be careful not to get an overuse injury.

Lifting today:
Hex Bar Deadlift 10/10/10 @150
Lat Pulldown 10/10/8 @90
Overhead barbell chest press 10/10/10 @90
Alternating dumbbell press 7/6/3 @30
Alternating dumbbell row 10/10/10 @30
Plate-loaded leg press 15/12/10 @180


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 18:30 18:30 11:56 11:56 1.55
1.58 39:11 20:41 13:05 12:31 3.13

3.06mi+lift, 17:53+19:43, 2 APR 23, Carlisle, Pennsylvania

iThink:
High Vis, "The Bastard Inside"

WX at 6 PM (22) Apr 02 54.0 (12.2) 16.0 (-8.9) 30.03 (1016) Variable 3 RH 22

Odometer 22: 149.4mi

TE 3.0/0.0 in. Average/max heart rate = 143/150 TE 2.7/0.0 out. Average/max heart rate = 146/156

First lifting in just about five and a half months. For real. It was good to get it in, even if the run was painful or slow or both.

Lifting today:
Hex Bar Deadlift 10/10/10 @150
Chest and back press 10/10/10 @90
Lat Pulldown 10/10/8 @90
Plate-loaded leg press 15/12/10 @180
Leg extension 10/10/10 @70
Leg curl 10/10/10 @75


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 17:53 17:53 11:41 11:41 1.53
1.53 37:36 19:43 12:53 12:17 3.06