4.26mi, 55:51, 30 JAN 24, Carlisle, Pennsylvania

iThink:
Kirsty MacColl, "Tread Lightly"
For Against, "The Pennines"

WX at 8 PM (1) Jan 30 37.9 (3.3) 27.0 (-2.8) 30.13 (1020) SSE 8 RH 64

Odometer 23: 109.1mi

TE 2.5/0.0. Average/max heart rate = 138/147

Today was the steady recovery at distance and is the first real recovery run I've done in a while. I'm glad I did it since I seriously thought about bagging it today. But this was good for the joints, the heart, and my well-being. So I'll take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.26 55:51 55:51 13:07 13:07 4.26

4.0mi, 45:56, 29 JAN 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pecking Order"
Illusive Mind, "Digital Revolution"

WX at 5 PM (22) Jan 29 43.0 (6.1) 27.0 (-2.8) 30 (1015) NW 9G20 RH 52

Odometer 23: 104.8mi

TE 3.6/0.0. Average/max heart rate = 151/160

For going as hard as I felt, the training effect is deceptive. I felt like I was working much harder than the heart rate would suggest. I also had virtually perfect conditions for this run, weatherwise. Tomorrow needs to be steady recovery at distance.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 22:12 22:12 11:09 11:09 1.99
2.01 45:57 23:45 11:49 11:29 4.00

6.66mi, 81:48, 27 JAN 24, Carlisle, Pennsylvania

iThink:
Kirsty MacColl, "The End of A Perfect Day"
Kirsty MacColl, "You Just Haven't Earned It Yet, Baby"
The National, "Available"


WX at Noon (17) Jan 27 52.0 (11.1) 39.9 (4.4) 30.22 (1023) NW 6 RH 63

Odometer 23: 100.8mi

TE 4.0/0.0. Average/max heart rate = 147/161

First outdoor run in a while. I'm glad I got it in, as there's a short window of opportunity while it's nice and before it starts raining again. As usual, a little rough start, but I felt much better after the first 35 minutes.

Of course I stretched out the last leg to make sure the run was 6.66mi.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:12 20:12 12:23 12:23 1.63
2.14 46:38 26:26 12:21 12:22 3.77
1.21 61:02 14:24 11:54 12:15 4.98
1.68 81:48 20:46 12:22 12:17 6.66

4.02mi, 49:11, 24 JAN 24, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
U2, "I Will Follow"

WX at 6 PM (23) Jan 24 39.9 (4.4) 37.0 (2.8) 30.32 (1026) ESE 5 mist

Odometer 23: 94.1mi

TE 4.0/0.1. Average/max heart rate = 152/163

Inconsistent, a bit hard at first, followed by an easier mile, and then progressively speeding up as I warmed up. I'm glad I got this in, but I'm taking a break tomorrow. No lifting today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:33 11:33 11:33 11:33 1.00
1.00 23:47 12:14 12:14 11:53 2.00
1.00 36:28 12:41 12:41 12:09 3.00
1.04 49:11 12:43 12:13 12:10 4.04

4.0mi, 52:27, 23 JAN 24, Carlisle, Pennsylvania

iThink:
Velocity Girl, "Labrador"
The Connells, "Universal Glue"
Velocity Girl, "Tales of Brave Aphrodite"
Journey, "Only the Young"

WX at 8 PM (1) Jan 23 39.0 (3.9) 27.0 (-2.8) 30.48 (1032) ESE 6

Odometer 23: 90.0mi

TE 3.2/0.0 in. Average/max heart rate = 142/149

Recovery run after yesterday. Some more desultory lifting, but mostly to not be too sore after yesterday. I was being very disciplined not to blow anaerobic threshold pace.

Lifting today:
Deadlift 10/10/10 @125
Overhead Barbell Press 10/10/10 @65
Squat 10/10/10 @45


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:22 13:22 13:22 13:22 1.00
1.00 26:24 13:02 13:02 13:12 2.00
1.00 39:23 12:59 12:59 13:08 3.00
1.00 52:27 13:04 13:04 13:07 4.00

4.02mi, 47:36, 22 JAN 24, Carlisle, Pennsylvania

iThink:
Perturbator, "Raining Steel"
Alvvays, "He's On The Beach"

WX at 7 PM (0) Jan 22 34.0 (1.1) 16.0 (-8.9) 30.5 (1032) Calm

Odometer 23: 86.0mi

TE 4.7/0.1. Average/max heart rate = 160/171

First run since the ice storm that hit us a few days ago. First indoor run in a very long while, preceded by 3x10 deadlift @ 135, something else I haven't done in a very long while either. I decided to see how I might feel, but what I didn't expect was running well into zone 4/5. It didn't feel that hard, but I'm also trying to settle back in to something that approximates running again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:40 11:40 11:40 11:40 1.00
1.00 23:35 11:55 11:55 11:47 2.00
1.00 35:24 11:49 11:49 11:48 3.00
1.02 47:36 12:12 11:58 11:50 4.02

10,000m on Concept2 Model D, 44:44.9, 20 JAN 24, Carlisle, Pennsylvania

iThink: none as I was watching the Buffalo Bandits-New York Riptide game on streaming.

WX at 4 PM (21) Jan 20     24.1 (-4.4)     8.1 (-13.3)     30.1 (1019)     W 13     

Odometer 21B: ~340mi

TE 4.1/0.0, Z3.0, max Z5.2.  Average/max heart rate = 144/167

First 10km, although I was stopping long enough to skip through commercials, so not a continuous 10km. I feel better and I was pulling faster than I would've expected -- although I still have work to do. I was meaning to row yesterday and just bagged it. I should do better.

Splits
Distance:    10000
Time:    47:22.0
Avg/500m:    02:22.1
Drag Factor:    125
Per Mile:    00:07:37

8,000m on Concept2 Model D, 37:17, 17 JAN 24, Carlisle, Pennsylvania

 iThink: none as I was watching an episode or two of Lucifer.

WX at 10 PM (3) Jan 17     16.0 (-8.9)     1.9 (-16.7)     30.14 (1020)     W 3

Odometer 21B: ~340mi

TE 4.5/0.0, Z3.4, max Z5.2.  Average/max heart rate = 148/167

Working back on base, but it's a work in progress. I can do fine with 5km,  but beyond that, it's tough. By the 6.5km mark, I have to take a short break. I need to work on endurance. I had to stop about a 1km later.

At least I got 8km in, which is better than the alternative of doing nothing but eating, which I briefly contemplated.  But I need to get back in shape.  I'd run, but the temperature is pretty inhospitable and there's snow and ice on the ground, so no running until it's dry again.

Splits
Distance:    8000
Time:    37:17
Avg/500m:    02:19.8
Drag Factor:    125
Per Mile:    00:07:30

2x5,000m on Concept2 Model D, 23:16.5 + 23:02.3, 15 JAN 24, Carlisle, Pennsylvania

iThink: none as I was watching a few episodes of the show of Lucifer on Netflix.

WX at 7 PM (0) Jan 15     26.1 (-3.3)     19.0 (-7.2)     30.19 (1022)     Calm     

Odometer 21B: ~340mi

TE 4.2/0.0, Z3.6, max Z5.3.  Average/max heart rate = 150/168

I spent the last day and a half eating a lot of pizza and drinking a lot. This is a deliberate attempt to make up for that (given that I gave up a 152/90 blood pressure reading earlier today, so that's also not good).

I did two sets of 5k, with harder finishes at the end. I was pleasantly surprised at my ability to hold effort well into anaerobic threshold pace, especially on the second set that I was pulling harder than the first. This is improvement, and this is better than the run that I contemplated doing were it not for the sub-freezing temperatures and snow coming down.

Splits
Distance:    5000
Time:    23:16.5
Avg/500m:    02:19.6
Drag Factor:    125
Per Mile:    00:07:29

Distance:    5000
Time:    23:02.3
Avg/500m:    02:18.2
Drag Factor:    125
Per Mile:    00:07:25

4.31mi+lift, 52:01, 13 JAN 24, Carlisle, Pennsylvania

iThink:
KINETICA & Dreamy, "Remember Me" (Original Mix)

WX at 4 PM (21) Jan 13 39.9 (4.4) 18.0 (-7.8) 29.54 (1000) W 22G40 RH 41

Odometer 23: 82.0mi

TE 4.5/0.0. Average/max heart rate = 154/165

First run since November. I had kicked pneumonia in December and the weather was pretty, albeit super-gusty. If the weather holds, I may try to get another one in tomorrow.

Lifting today:
Dumbell deadlift 10@50ea
Dumbell overhead press 10@20ea
Dumbell row 10@30ea

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 26:32 26:32 12:04 12:04 2.20
2.11 52:01 25:29 12:05 12:04 4.31

5,000m on Concept2 Model D, 22:40.3, 9 JAN 24, Carlisle, Pennsylvania

 iThink: none as I was watching an episode of the 2016 show Lucifer. Seriously.

WX at           7 PM (0) Jan 09     54.0 (12.2)     50.0 (10.0)     29.34 (993)     SE 7G28     light rain; mist

Odometer 21B: ~340mi

TE 4.2/0.0, Z2.6, max Z4.3.  Average/max heart rate = 154/174

Got back into the erg since it's raining hard outside and was predictably dark by the time I got back to the house. Still going to be chunky for a while but I'm doing this to get back into some kind of exercise rhythm.

Much more reasonable at the drag factor I selected (versus the much more difficult 154 from the last time). I'll leave the C-Breeze off for now since it's still chilly (and I'm not running my heater very high since heat rises to the second floor).

Preceded row with 10x50# dumbbell deadlift and 10x50# dumbbell squat. I think that's actually probably sufficient for now, depending on how I feel about mobility work. I think I'd benefit from an olympic bar and cage, but that is going to have to wait until I move to a place where I have a lot more space.

Recovery's gotta start somewhere.

Splits
Distance:    5000
Time:    22:40.3
Avg/500m:    02:16.0
Drag Factor:    119
Per Mile:    00:07:18

5,000m on Concept2 Model D, 22:44.9, 5 JAN 24, Carlisle, Pennsylvania

 iThink: none as I was watching a documentary about a long haul commercial passenger flight from London Heathrow to Sydney (a 24-hour flight).

WX at 9 PM (2) Jan 05     28.0 (-2.2)     19.0 (-7.2)     30.24 (1024)     Calm     

Odometer 21B: ~340mi

TE 4.2/0.0, Z3.6, max Z5.3.  Average/max heart rate = 150/169

First workout in a very long time. I was diagnosed with pneumonia in early December and was finally cleared with a clean bill of health today. First workout in literally over a month. I got chunky and out of shape in the meantime (and I wasn't going to go hangry during x-moose season).

First row in forever was a grind - and the C-Breeze on my Concept2 Model D was dislodged -- meaning the drag factor was greatly increased, although I was fine not getting a blast of air in the face in the winter (and my thought on running was quickly dispelled with the winter storm warning and the fact that it was already below freezing).  I probably should re-fix the C-Breeze, and then crank at a drag factor more like 100 for my first few pulls back.

Good lord am I out of shape.

Splits
Distance:    5000
Time:    22:44.9
Avg/500m:    02:16.5
Drag Factor:    154
Per Mile:    00:07:19