7.61mi, 85:49, 26 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pressed"
Touché Amoré, "Steps"

WX at 7 PM (0) Feb 26 53.1 (11.7) 33.1 (0.6) 29.98 (1015) ESE 7 RH 46

Odometer 23: 151.0mi

TE 4.0/0.2. Average/max heart rate = 151/167

After bagging off the entirety of last week, it was 62 degrees when I left the office. That was enough enticement to get into shorts and t-shirt and run hard. I'm glad I was able to hold the intensity I did, although I have to be careful to stretch so I don't aggravate my plantar fasciitis. But today was worth the hard effort, and I feel a lot better for doing it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:23 18:23 11:09 11:09 1.65
2.15 43:26 25:03 11:39 11:26 3.80
2.17 67:26 24:00 11:04 11:18 5.97
1.64 85:49 18:23 11:13 11:17 7.61

7.7mi, 88:29, 19 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pressed"
Alvvays, "Pecking Order"

WX at 4 PM (21) Feb 19 46.0 (7.8) 18.0 (-7.8) 30.17 (1021) NNW 5 RH 32

Odometer 23: 143.4mi

TE 3.6/0.0. Average/max heart rate = 153/165

Today was harder than I expected...but as long as I wanted and my knees don't hurt too bad. Yet. Also, I was spared plantar fasciitis pain, mostly because I stopped to stretch certain things attached to it before I got too far. Why it didn't occur to me to do that earlier...oops. Rewarding in spite of level of intensity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 18:31 18:31 11:05 11:05 1.67
2.17 43:12 24:41 11:22 11:15 3.84
2.21 68:04 24:52 11:15 11:15 6.05
1.65 88:29 20:25 12:22 11:29 7.70

6.66mi, 77:42, 16 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pressed"
Dos Gringos, "Going In For Guns"
Sugarcult, "Dead Living"

WX at 7 PM (0) Feb 16 41.0 (5.0) 21.0 (-6.1) 29.92 (1013) Calm RH 44

Odometer 23: 136.7mi

TE 3.5/0.0. Average/max heart rate = 148/163

Trying to run into zone 4 but surprisingly difficult to get it done except on uphills. I don't think heart rate is commensurate with effort, but the other irritant was my plantar fasciitis, which flared up again. However, it's supposed to snow tomorrow, so I needed to get a hard run in, which this largely was, in spite of the task effort and zone figures. Standard adjustment at the end for the correct distance.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:56 18:56 11:33 11:33 1.64
2.15 44:46 25:50 12:01 11:49 3.79
1.19 58:14 13:28 11:19 11:42 4.98
1.68 77:42 19:28 11:35 11:40 6.66

3.4mi, 35:44, 13 FEB 24, Alexandria, Virginia

iThink:
AC/DC, "Thunderstruck"

WX at 9 PM (2) Feb 13 43.0 (6.1) 26.1 (-3.3) 29.93 (1013) WSW 6

Odometer 23: 130.0mi

TE 3.5/0.4. Average/max heart rate = 154/165

Not a fan of the treadmill, but the area where I'm staying isn't very runnable, so I decided to hit the treadmill rather than just bag it today. What I wasn't counting on was a Max VO2 run on the treadmill as I was well into zone 4, which I don't seem to hit while I'm out on the roads. Interestingly, indoor tracks also work me at that level of intensity as well. Not sure why as it's always preferable to run outside if conditions permit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.40 04:21 04:21 10:52 10:52 0.40
1.00 14:54 10:33 10:33 10:39 1.40
1.00 25:35 10:41 10:41 10:40 2.40
1.00 35:44 10:09 10:09 10:30 3.40

7.05mi, 82:37, 10 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pressed"

WX at 4 PM (21) Feb 10 59.0 (15.0) 43.0 (6.1) 29.79 (1008) ENE 3 RH 55

Odometer 23: 124.8mi

TE 3.4/0.0. Average/max heart rate = 149/160

Long run today, mostly at threshold pace. I didn't want to go too hard as my knees are feeling it right now, but I got what I wanted out of today's run, especially given the warm weather today. Today was very consistent, which is what I wanted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:02 19:02 11:36 11:36 1.64
1.96 42:11 23:09 11:49 11:43 3.60
1.80 63:06 20:55 11:37 11:41 5.40
1.65 82:37 19:31 11:50 11:43 7.05

4.6mi, 55:41, 8 FEB 24, Chantilly, Virginia

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Pomeranian Spinster"

WX at 5 PM (22) Feb 08 55.9 (13.3) 28.0 (-2.2) 30.21 (1023) SSE 8 RH 34

Odometer 23: 126.5mi

TE 3.1/0.0. Average/max heart rate = 146/162

Not a bad run that I almost didn't do. My legs are starting to feel tired, but cardio-wise I seem to be doing pretty well at my current level of work. Not the long run I was hoping for, but maybe I'll do one this weekend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.14 13:37 13:37 11:57 11:57 1.14
1.20 28:00 14:23 11:59 11:58 2.34
1.14 42:10 14:10 12:26 12:07 3.48
1.12 55:41 13:31 12:04 12:06 4.60

4.1mi, 47:59, 7 FEB 24, Chantilly, Virginia

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Pressed"

WX at 5 PM (22) Feb 07 51.1 (10.6) 21.9 (-5.6) 30.27 (1025) Calm RH 31

Odometer 23: 121.9mi

TE 3.2/0.0. Average/max heart rate = 148/164

My schedule is a little jumbled so I decided to jam out a run today. It was chillier than I would've liked, but it was fine, and the speed was surprisingly good (although maybe a factor of the weather).

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

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.62 06:59 06:59 11:16 11:16 0.62
1.66 26:27 19:28 11:44 11:36 2.28
1.50 44:24 17:57 11:58 11:45 3.78
0.32 47:59 03:35 11:12 11:42 4.10

5.06mi, 59:10, 4 FEB 24, Carlisle, Pennsylvania

Think:
Sugarcult, "Dead Living"
Alvvays, "Pressed"

WX at 5 PM (22) Feb 04 51.1 (10.6) 19.0 (-7.2) 29.93 (1013) N 6 RH 28

Odometer 23: 117.7mi

TE 3.4/0.0. Average/max heart rate = 147/165

I was going to take today off, but I'll be on the road tomorrow so I got one in, a bit harder than my previous runs, although a bit abbreviated as I started later than I wanted for a longer run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:22 19:22 11:44 11:44 1.65
1.78 40:39 21:17 11:57 11:51 3.43
1.63 59:10 18:31 11:22 11:42 5.06

4.3mi, 54:07, 3 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pomeranian Spinster"

WX at 6 PM (23) Feb 03 46.0 (7.8) 19.9 (-6.7) 30.05 (1017) Calm RH 35

Odometer 23: 117.7mi

TE 3.1/0.0. Average/max heart rate = 146/154

Moderate intensity run, mostly to get some mileage in, but also warm enough where I ran in shorts.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.21 27:33 27:33 12:28 12:28 2.21 2.09 54:07 26:33 12:42 12:35 4.30

4.29mi, 51:33.6, 2 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pecking Order"

WX at 8 PM (1) Feb 02 43.0 (6.1) 25.0 (-3.9) 30.04 (1017) NNE 12G20 RH 48

Odometer 23: 113.4mi

TE 3.1/0.0. Average/max heart rate = 146/154

I almost bagged it today. Was feeling a bit tired after getting back but realized I could squeeze one in and I felt a lot better after the fact. Weather was a bit breezy but not bad at all for this time of the year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.21 25:30 25:30 11:32 11:32 2.21
2.08 51:33 26:03 12:31 12:01 4.29

10,000m on Concept2 Model D, 46:57.9, 1 FEB 24, Carlisle, Pennsylvania

 iThink: none as I was watching the Buffalo Bandits-Colorado Mammoth game on streaming.

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

Odometer 21B: ~340mi

TE 3.3/0.0, Z2.9, max Z5.2.  Average/max heart rate = 142/167

I feel better about rowing, but getting back to the muscular endurance to pull 10km is a slow thing. I was stopping to skip through the commercial breaks and was able to finish strong, but I rowed tonight mostly becuse I didn't want to run in the dark.

Splits
Distance:    10000
Time:    46:57.9
Avg/500m:    02:20.9
Drag Factor:    121
Per Mile:    00:07:33