5.03mi, 60:49, 28 MAR 24

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Rush Hour"

WX at 5 PM (21) Mar 28 44 (7) 32 (0) 29.96 (1014) S 12 RH 62

Odometer 23: 202.1mi

TE 3.1/0.0. Average/max heart rate = 143/163

Training effect 3.1 my ass. My legs are fucking smoked and I am taking a break tomorrow. Same route as yesterday, mostly, except the uphills kind of sucked monkey balls.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 17:01 17:01 11:44 11:44 1.45
1.27 32:12 15:11 11:57 11:50 2.72
0.91 43:59 11:47 12:57 12:07 3.63
1.40 60:49 16:50 12:01 12:05 5.03

4.87mi, 57:34, 27 MAR 24

iThink:
Alvvays, "Not My Baby"
The Connells, "Fun & Games"
For Against, "The Pennines"

WX at 3 PM (19) Mar 27 46 (8) 37 (3) 29.93 (1013) SSW 20G28 RH 70

Odometer 23: 197.1mi

TE 3.3/0.0. Average/max heart rate = 146/154

With the hills in this area, no run feels easy even if I'm not trying to push into zone 4. About as far as I wanted to go, at about the requisite level of effort by HRM, but not by how it feels.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.27 14:14 14:14 11:12 11:12 1.27
2.14 39:31 25:17 11:49 11:35 3.41
1.46 57:34 18:03 12:22 11:49 4.87

6.43mi, 75:28, 26 MAR 24

iThink:
Sugarcult, "Dead Living"
Mikael Manvelyan, "No More No Less"

WX at 1 PM (17) Mar 26 42 (6) 35 (2) 29.94 (1013) NE 17 RH 75

Odometer 23: 192.2mi

TE 4.0/0.0. Average/max heart rate = 148/167

I decided to cut the return at around 5km, since part of today's path was still muddy and slushy. I didn't feel it, but apart from the very last (which was mostly uphill) I ran negative split paces most of the way, which is pretty encouraging, although much of this is just to get back into the groove of running again. Glad I did it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.98 11:08 11:08 11:22 11:22 0.98
2.18 37:29 26:21 12:05 11:52 3.16
2.30 64:08 26:39 11:35 11:45 5.46
0.97 75:28 11:20 11:41 11:44 6.43

6.45mi, 78:30, 25 MAR 24

iThink:
Alvvays, "Saved By A Waif"
Alvvays, "After the Earthquake"

WX at Noon (16) Mar 25 39 (4) 30 (-1) 30.26 (1024) ENE 17 RH 70

Odometer 23: 185.8mi

TE 3.6/0.0. Average/max heart rate = 149/162

I misjudged distance today and more painfully, forgot that the return leg was almost entirely uphill. At least I worked hard on the way back! In spite of it all, the average pace was remarkably not terrible.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.96 22:07 22:07 11:17 11:17 1.96
3.11 61:11 39:04 12:34 12:04 5.07
1.38 78:30 17:19 12:33 12:10 6.45

4.00mi on dreadmill, 41:11, 22 MAR 24

iThink:
Corrosion of Conformity, "Rabid Dogs"

WX at 7 PM (23) Mar 18 39.9 (4.4) 18.0 (-7.8) 29.83 (1010) W 16G29 RH 30

Odometer 23: 179.3mi

TE 3.5/0.2. Average/max heart rate = 143/157

It has been snowing outside the entirety of today, so I didn't run outside. Instead, it was time for the dreadmill, one that has frankly seen better days. The treadmill setting on my Garmin Forerunner 735 is off as it gauged me as running 8-something minute miles, something I am highly unlikely to do right now. Or potentially in the future.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:49 10:49 10:49 10:49 1.00
1.00 0:21:03 10:14 10:14 10:31 2.00
1.00 0:31:07 10:04 10:04 10:22 3.00
1.00 0:41:11 10:04 10:04 10:18 4.00

4.92mi, 57:32, 18 MAR 24, Carlisle, Pennsylvania

iThink:
Dayglow, "Can I Call You Tonight?"

WX at 7 PM (23) Mar 18 39.9 (4.4) 18.0 (-7.8) 29.83 (1010) W 16G29 RH 30

Odometer 23: 175.1mi

TE 3.3/0.0. Average/max heart rate = 142/151

I was feeling like I was almost going to bag it today, then decided to jam one out and today was not bad, although my legs were starting to feel tired. I won't run tomorrow, so I might have some recovery at hand. Heart rate felt unusually low, although it was snowing (some occasional snowflakes) on my return leg. It was especially breezy today, so some of I'd chalk to the wind, some just still being out of shape.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 25:39 25:39 11:40 11:40 2.20
2.12 51:37 25:58 12:15 11:57 4.32

4.31mi, 51:50, 16 MAR 24, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Mar 16 59.0 (15.0) 28.9 (-1.7) 29.73 (1006) SW 9 RH 31

Odometer 23: 170.8mi

TE 3.7/0.0. Average/max heart rate = 150/168

I almost bagged it today, but I was feeling run down so I decided to get in a short run, and I feel better for doing it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.21 26:33 26:33 12:01 12:01 2.21
2.10 51:50 25:16 12:02 12:01 4.31

4.92mi, 57:32, 14 MAR 24, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Steps"
Alvvays, "Pomeranian Spinster"

WX at 1 PM (17) Mar 14 73.9 (23.3) 41.0 (5.0) 30.04 (1017) W 3 RH 30

Odometer 24: 4.9mi

TE 3.7/0.0. Average/max heart rate = 150/168

Forcing myself to run before doing anything else today. I stayed up far too late last night but I want to be disciplined about getting back into exercising again (with an immediate goal of burning lard). Today was a bit longer than I intended but I'm good with it. Heart rate was higher than usual, but I chalk that up to today's temperature, since it's the warmest day so far this year. I did a little work with the massage gun beforehand which staved off some of the pain I had from yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.62 07:35 07:35 12:14 12:14 0.62
2.19 32:19 24:44 11:18 11:30 2.81
2.11 57:32 25:13 11:57 11:42 4.92

7.05mi, 85:11, 13 MAR 24, Carlisle, Pennsylvania

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

WX at 11 AM (15) Mar 13 59.0 (15.0) 36.0 (2.2) 29.95 (1014) WNW 3 RH 41

Odometer 23: 166.5mi

TE 3.5/0.0. Average/max heart rate = 149/172

First run in a bit, trying to close out work stuff. I had a tweak in my right ankle bad enough where I was significantly slowed down on the return leg going uphill. I was being more judicious but in general I wasn't trying to be ambitious - as this is effectively a first run in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:14 19:14 11:39 11:39 1.65
1.89 41:48 22:34 11:56 11:48 3.54
1.87 64:03 22:15 11:54 11:50 5.41
1.65 85:11 21:07 12:48 12:04 7.06

8,000m on Concept2 Model D, 37:18.0, 6 MAR 24, Carlisle, Pennsylvania

iThink: none as I was watching the most recent episode of Halo on Paramount Plus.

WX at Noon (17) Mar 06     52.0 (11.1)     48.9 (9.4)     29.99 (1015)     E 9     mist

Odometer 21B: ~340mi

TE 2.9/0.0, Z2.4, max Z4.6.  Average/max heart rate = 135/159

First row in a while. I'd planned on going 10km but decided to call it at 8km. It's foggy and I probably should've done an easier outdoor run, but I didn't feel like going outside yet.

Splits
Distance:    8000
Time:    37:18.0
Avg/500m:    02:19.9
Drag Factor:    121
Per Mile:    00:07:30

4.0mi+lift, 47:43, 5 MAR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"

WX at 11 AM (16) Mar 05 52.0 (11.1) 46.9 (8.3) 30.08 (1018) E 6 light rain; mist

Odometer 23: 159.5mi

TE 4.3/0.0. Average/max heart rate = 156/164

When I run the indoor track at Carlisle Barracks, the working heart rate is markedly higher than when I'm running outside. This is fine if I want to put in a hard day, but I also decided to get in some lifting, although not enough as I was pressed at the back end with another engagement.

Lifting today:
Deadlift 10/10/10 @135
Overhead Barbell Press 10/10/10 @65

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:52 11:52 11:52 11:52 1.00
1.00 23:47 11:55 11:55 11:53 2.00
1.00 35:46 11:59 11:59 11:55 3.00
1.00 47:43 11:57 11:57 11:56 4.00

4.32mi, 52:09, 3 MAR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"

WX at 1 PM (18) Mar 03 62.1 (16.7) 42.1 (5.6) 30.22 (1023) N 7 RH 47

Odometer 23: 155.3mi

TE 3.2/0.0. Average/max heart rate = 142/164

Tough week at work, and today wasn't as long as I would've liked, but the way my legs felt at the beginning, this was the most advisable distance. Longer than that would've been a bad idea. I have this week to get back on the recovery train.

Today's negative split was a nice gift!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 27:12 27:12 12:22 12:22 2.20
2.12 52:09 24:57 11:46 12:04 4.32