Record ACFT, 408 points, 24 OCT 23, Carlisle Barracks, Pennsylvania

 iThink:
Hilary Duff, "Wake Up"

WX at 4 PM (20) Oct 24     71.1 (21.7)     37.9 (3.3)     30.29 (1025)     S 7 RH 30

Odometer 23X: n/a

TE 3.6/0.3 on the erg. Average/max heart rate = 160/170 on my notoriously inaccurate wrist HRM on my Garmin Forerunner 935XT.

My very last Army Combat Fitness Test. I improved in every event except the overhead yeet. However, I did loudly exclaim "YEET" during the standing power throw.  Once again, no sprint-drag-carry or 2-mile run.

I felt surprisingly better for a slightly faster start than I expected on the row, and finished strong. The weather was surprisingly warm, and fortunately, I didn't have to do any of the really painful aerobic events in the sun as it went from the mid-30s to almost 70 degrees under a cloudless sky.

I was thinking about bagging it for only 60 points in each event, but as it turns out, I didn't have it in me to bag it. Instead, I gunned for as best as I thought I could do in each event-- and what surprised me the most was a tossup between deadlifting 230 that I didn't expect, the pushups (where I called it just after 90 points because the requirements to get above that are much harder), or the max score on the plank. What makes all of these really surprising was the virtually complete lack of training base I had done on strength work. I am really gratified to have done this on my last one.

Deadlift: 230lbs = 90pts
Overhead yeet: 7.5m = 67pts
Hand-release pushups: 36 = 91pts
Plank: 3:20 = 100pts
5k row: 22:03.2 = 60pts
Total score: 408/460

3.14mi+lift, 17:30+19:10, 22 OCT 23, Carlisle, Pennsylvania

iThink:
Machinae Supremacy, "Shopmusic"

WX at 7 PM (23) Oct 22 55.9 (13.3) 32.0 (0.0) 29.88 (1011) WNW 15G24 RH 40

Odometer 22: 68.5mi

TE 3.0/0.0 in. Average/max heart rate = 145/158 TE 2.4/0.0 out. Average/max heart rate = 156/163

First time lifting in just about forever. This didn't feel so bad, but I guess I'll find out tomorrow how I really feel. Weather was about perfect, though.

Lifting today:
Hex Bar Deadlift 10/8/5 @150/170/190
Overhead Barbell Press 10/10/10 @65
Lat Pulldown 10/10/10 @85
Plate-loaded leg press 15/12/10 @250
Iso dumbbell chest press 7/6/5 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.61 17:30 17:30 10:52 10:52 1.61
1.53 36:40 19:10 12:32 11:41 3.14

5.53mi+0.44mi, 62:58+6:55, 13 OCT 23, Carlisle, Pennsylvania

iThink:
Velocity Girl, "Finest Hour"
Velocity Girl, "Tales of Brave Aphrodite"

WX at 8 PM (0) Oct 13 53.1 (11.7) 43.0 (6.1) 29.99 (1015) Calm RH 69

Odometer 23: 65.0mi

TE 3.9/0.4. Average/max heart rate = 148/169

First run in a bit. Weather is perfect, and I felt good, but my plantar fasciitis is not cooperating. However, it was a productive run and not feeling gritty or slow. Of course, I haven't run in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:09 19:09 11:36 11:36 1.65
1.12 32:00 12:51 11:28 11:33 2.77
1.13 44:42 12:42 11:14 11:28 3.90
1.63 62:58 18:16 11:12 11:23 5.53
0.44 69:53 06:55 15:43 11:42 5.97

10,000m on Concept2 Model D, 46:21.9, 9 OCT 23, Carlisle, Pennsylvania

 iThink: none as I was watching a documentary starring Ewan and Colin Macgregor about the RAF as I was erging.

WX at 1 PM (17) Oct 09     60.1 (15.6)     39.0 (3.9)     29.8 (1009)     SW 10

Odometer 21B: ~340mi

TE 3.1/0.0, Z2.6, max Z4.3.  Average/max heart rate = 138/155

First 10km erg in a while. I had bagged off most of the last week and I can't afford to do that very much. I just need to stay on it.

Splits
Distance:    10000
Time:    46:21.9
Avg/500m:    02:19.1
Drag Factor:    128
Per Mile:    00:07:28

8,000m on Concept2 Model D, 27:7.722:57, 3 OCT 23, Carlisle, Pennsylvania

iThink: none as I was watching episode 7 of Ahsoka as I was erging.

WX at 10 PM (2) Oct 03     69.1 (20.6)     61.0 (16.1)     30.16 (1021)     WSW 3

Odometer 21B: ~340mi

TE3.2/0.0, Z3.1, max Z4.5.  Average/max heart rate = 144/157

I almost bagged it tonight, but I needed to get something after taking off the last few days. 6+2km didn't feel awesome, but I'm glad I did it.

Splits
Distance:    6000
Time:    27:27.7
Avg/500m:    02:17.3
Drag Factor:    127
Per Mile:    00:07:22

Distance:    2000
Time:    10:30.0
Avg/500m:    02:37.5
Drag Factor:    127
Per Mile:    00:08:27

5.56+0.43mi, 65:06+7:19, 1 OCT 23, Carlisle, Pennsylvania

iThink:
Machinae Supremacy, "Shopmusic"
Jamie Christopherson, "A Stranger I Remain (Maniac Mix)"

WX at 8 PM (0) Oct 01 70.0 (21.1) 59.0 (15.0) 30.19 (1022) W 3 RH 68

Odometer 23: 59.0mi

TE 3.7/0.0. Average/max heart rate = 144/160

Longer run as I haven't done anything recently, so I decided to go judicious at first and experiment with faster turnover, which seems to work. Today was a good run once I was warmed up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:58 19:58 11:57 11:57 1.67
1.13 33:21 13:23 11:51 11:55 2.80
1.13 46:11 12:50 11:21 11:45 3.93
1.63 65:06 18:55 11:36 11:43 5.56
0.42 72:25 07:19 17:25 12:07 5.98