6.66mi, 75:07, 31 MAY 24, Carlisle, Pennsylvania

iThink:
Max, "Aim"

WX at 4 PM (20) May 31 78.1 (25.6) 37.9 (3.3) 30.18 (1022) Variable 6 RH 23

Odometer 24: 164.5mi

TE 4.1/0.3. Average/max heart rate = 153/167

I was pressed for time, so I decided to go hard. I'll check the numbers but I was encouraged that I was holding speed and strength on the uphill. I definitely need a day of Zone 2 recovery tomorrow. But today was a good day!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 17:44 17:44 10:57 10:57 1.62
1.19 31:34 13:50 11:37 11:14 2.81
2.18 55:54 24:20 11:10 11:12 4.99
1.67 75:07 19:13 11:30 11:17 6.66

1.52+4.5mi+lift, 18:26+62:48, 29 MAY 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"

WX at 7 PM (23) May 29 66.0 (18.9) 55.9 (13.3) 29.92 (1013) SW 3 thunder in the vicinity RH 70

Odometer 24: 157.9mi

TE 2.4/0.0 in. Average/max heart rate = 136/144
TE 2.2/0.0 out. Average/max heart rate = 139/148

Lifting for my lower back. Also got in some LSD afterwards to burn more lard.

Lifting today:
Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Landmine squat 10/10/10/10 @80
Lat Pulldown 10@70, 10/10 @90
Alternating dummbell row 10/10/10 @30
Alternating dumbbell press 7/6/5 @30
GHD situp 10/10/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 18:26 18:26 12:08 12:08 1.52

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.60 36:11 36:11 13:55 13:55 2.60
1.90 62:48 26:37 14:01 13:57 4.50

5.55mi, 74:07, 28 MAY 24, Carlisle, Pennsylvania

iThink:
VØJ+Narvent, "Memory Reboot"

WX at 8 PM (0) May 28 73.9 (23.3) 52.0 (11.1) 29.86 (1011) NW 12 RH 46

Odometer 24: 151.7mi

TE 2.3/0.0. Average/max heart rate = 136/147

Another day of Zone 2 training. Lower back is acting up, so I need to go to the gym and do strength work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:22 20:22 12:30 12:30 1.63
1.12 35:43 15:21 13:42 12:59 2.75
1.14 51:02 15:19 13:26 13:07 3.89
1.65 74:07 23:05 13:59 13:23 5.54

6.67mi, 85:30, 27 MAY 24, Carlisle, Pennsylvania

iThink:
Machinae Supremacy, "Shopmusic"
Z. Randall Stroope, "Homeland"

WX at 2 PM (18) May 27 79.0 (26.1) 64.9 (18.3) 29.7 (1005) S 14 RH 62

Odometer 24: 146.1mi

TE 2.8/0.0. Average/max heart rate = 140/149

First run in 6 days. Continuing my Zone 2 experiment, after a week of crazy as I was doing my retirement ceremony and had to deal with the insane number of people I'd have to deal with. I was so exhausted after the ceremony that I was smoked for three days. Time to get back to work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:21 19:21 11:52 11:52 1.63
1.20 34:29 15:08 12:37 12:11 2.83
2.19 62:48 28:19 12:56 12:31 5.02
1.65 85:30 22:42 13:45 12:49 6.67

6.67mi, 88:13, 21 MAY 24, Carlisle, Pennsylvania

iThink:
Joseph Conlan, opening credits music to Tour of Duty
Sugarcult, "Dead Living"
Z. Randall Stroope, "Homeland"

WX at 8 PM (0) May 21 82.9 (28.3) 54.0 (12.2) 29.93 (1013) S 6 RH 37

Odometer 24: 139.4mi

TE 2.4/0.0. Average/max heart rate = 139/153

Easy run, with some experimenting to see if I could just breathe through my nose at Zone 2. Also into low zone 3, as it turns out. Last run for a few days as I get ready to retire from the Army after 30 years.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 20:16 20:16 12:21 12:21 1.64
1.20 35:46 15:30 12:55 12:36 2.84
2.17 64:52 29:06 13:25 12:57 5.01
1.66 88:13 23:21 14:04 13:14 6.67

6.66mi, 88:16, 20 MAY 24, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Smiling"
Alvvays, "After the Earthquake"
Ariana Grande, "Break Free" (Sebastian Wibe remix)

WX at 7 PM (23) May 20 84.0 (28.9) 59.0 (15.0) 29.96 (1014) SSW 5 RH 43

Odometer 24: 132.7mi

TE 2.2/0.0. Average/max heart rate = 138/146

Another day of Zone 2 training. A little bit of pain in the right hip and ankle, so I'm being careful.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:41 20:41 12:41 12:41 1.63
1.18 36:20 15:39 13:16 12:56 2.81
2.19 65:23 29:03 13:16 13:05 5.00
1.66 88:16 22:53 13:47 13:15 6.66

6.66mi, 85:12, 15 MAY 24, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"

WX at 1 PM (17) May 15 64.9 (18.3) 59.0 (15.0) 29.79 (1008) E 6 haze RH 81

Odometer 24: 126.1mi

TE 2.5/0.0. Average/max heart rate = 134/145

Trying my hand at Zone 2 training. Partly because I need to burn off lard, I need to not thrash my knees, and going into the summer, it might not actually cause me to bag off runs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:10 20:10 12:22 12:22 1.63
1.19 35:28 15:18 12:51 12:35 2.82
2.18 63:41 28:13 12:57 12:44 5.00
1.66 85:12 21:31 13:02 12:49 6.66

4.5mi, 54:23, 13 MAY 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Lollipop"
Sugarcult, "Dead Living"
Courage My Love, "Bridges"

WX at 4 PM (20) May 13 77.0 (25.0) 48.9 (9.4) 29.97 (1014) SSE 8 RH 37

Odometer 24: 119.5mi

TE 3.0/0.0. Average/max heart rate = 142/157

Dead legs continue, but I also didn't eat breakfast and have been drinking fluids inconsistently. Also, I went out in the middle of the day, even on a day that was dry and breezy. Still doesn't change the effects of running under the sun.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.23 27:02 27:02 12:07 12:07 2.23
2.27 54:23 27:21 12:03 12:05 4.50

7.55mi, 93:50, 11 MAY 24

iThink:
Alvvays, "After the Earthquake"
George Sanger, "Torpedo Run" from the game Wing Commander II

WX at Noon (16) May 11 53 (12) 48 (9) 29.7 (1005) ENE 15 RH 81

Odometer 24: 115.0mi

TE 2.9/0.0. Average/max heart rate = 138/151

Dead legs for sure. Going uphill was a task today. Didn't help that I was bloated on water and ran most of the way desperately having to go. But more problematically, the dead legs were a problem almost the entire time. A day off wasn't enough, but I might chalk that up to overtraining the few days prior too. I needed to get this in before it starts raining today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.12 13:44 13:44 12:16 12:16 1.12
2.15 42:11 28:27 13:14 12:54 3.27
1.10 55:30 13:19 12:06 12:42 4.37
2.18 81:19 25:49 11:51 12:25 6.55
1.00 93:50 12:31 12:31 12:26 7.55

5.06mi, 56:26, 9 MAY 24

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

WX at 5 PM (21) May 09 55 (13) 42 (6) 29.79 (1008) ENE 7 RH 62

Odometer 24: 107.5mi

TE 3.4/0.0. Average/max heart rate = 144/156

I was going to bag off today, but the weather was cool, and I might not get to run tomorrow. So I got one in, and while I didn't feel great at first, I had a very strong finish, which felt pretty gratifying. I could feel that I was getting stronger, especially since the last mile was done at pretty hard but productive work. However, my resting heart rate has gone from 55 to over 60 in the last few days, so I'm definitely taking tomorrow off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 15:37 15:37 11:19 11:19 1.38
0.93 26:38 11:01 11:51 11:32 2.31
1.21 41:23 14:45 12:11 11:45 3.52
1.34 56:26 15:03 11:14 11:37 4.86

4.86mi, 56:26, 8 MAY 24

iThink:
Sugar, "Tilted"
Alvvays, "Not My Baby"
The National, "Available"

WX at 11 AM (15) May 08 68 (20) 50 (10) 29.51 (999) W23G29 RH 53

Odometer 24: 102.4mi

TE 3.3/0.0. Average/max heart rate = 142/153

Recovery run after yesterday. Still some parts that didn't quite feel it. Uphills remain not so fun. I might take tomorrow off from running, depending on the weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 15:37 15:37 11:19 11:19 1.38
0.93 26:38 11:01 11:51 11:32 2.31
1.21 41:23 14:45 12:11 11:45 3.52
1.34 56:26 15:03 11:14 11:37 4.86

6.3mi, 79:22, 7 MAY 24

iThink:
Tommy Keene, "Running For Your Life"

WX at 2 PM (18) May 07 59 (15) 48 (9) 29.8 (1009) E 10 RH 67

Odometer 24: 97.6mi

TE 3.0/0.0. Average/max heart rate = 138/154

Recovery run after yesterday, but it might not've been on. Leg 3 was slow, walking slow due to the slope since it was almost entirely uphill. Nonetheless, if the Garmin Forerunner 935 is an indicator, I am running consistently faster, although I'm not really whittling off much weight (although it seems I'm consistently 3-4lbs less than last week). We'll see. At least the weather is pretty awesome. Running uphill, on the other hand, not so awesome.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 17:26 17:26 11:42 11:42 1.49
1.35 33:12 15:46 11:41 11:41 2.84
1.53 54:47 21:35 14:06 12:32 4.37
1.93 79:22 24:35 12:44 12:36 6.30

8.1mi+lift, 94:35, 6 MAY 24

iThink:
MxPx, "I Will Follow"
For Against, "The Pennines"

WX at 2 PM (18) May 06 53 (12) 44 (7) 30.02 (1016) S 8 RH 71

Odometer 24: 91.3mi

TE 3.7/1.0. Average/max heart rate = 147/161

A little bit of lifting for the back, but I had to take advantage of the amazing weather to get a long run in. I'm not sure what to think of the splits as it did not feel markedly faster than the last few days. Either that, or I got magically faster, which I find frankly hard to believe. The unusual per mile splits are because of waiting for traffic lights to change.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/10 @70
Standing Barbell Row 10/10/10 @70


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.93 10:45 10:45 11:34 11:34 0.93
2.15 35:20 24:35 11:26 11:28 3.08
0.93 46:01 10:41 11:29 11:29 4.01
0.89 57:36 11:35 13:01 11:45 4.90
2.19 82:14 24:38 11:15 11:36 7.09
1.01 94:33 12:19 12:12 11:40 8.10

7.08mi, 83:03, 2 MAY 24, Carlisle, Pennsylvania

iThink:
Velocity Girl, "Labrador"
Alvvays, "After the Earthquake"
Dan McKie, "Tears" (Audioscape instrumental dub)

WX at 8 PM (0) May 02 82.9 (28.3) 39.9 (4.4) 29.91 (1012) WSW 3 RH 21
WX at 7 PM (23) May 02 89.1 (31.7) 39.0 (3.9) 29.89 (1012) NW 3 RH 17

Odometer 24: 83.2mi

TE 3.4/0.0. Average/max heart rate = 147/160

Today was shockingly fast. Not sure why, but I tried to hold pace, and did, and today was pretty high payoff as a result. I'm listing two hours worth of weather observations because of how much the temperature dropped as soon as the sun went down.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:03 19:03 11:33 11:33 1.65
1.96 42:15 23:12 11:50 11:42 3.61
1.81 63:33 21:18 11:46 11:44 5.42
1.66 83:03 19:30 11:45 11:44 7.08