1.02+6.66mi, 12:30+84:34, 27 JUN 24, Carlisle, Pennsylvania

iThink:
Velocity Girl, "Labrador"

WX at 10 PM (2) Jun 27 78.1 (25.6) 53.1 (11.7) 29.94 (1013) N 9 RH 41

Odometer 24: 250.0mi

TE 3.0/0.0. Average/max heart rate = 141/162

First mile was a quick return as I realized the shorts I was wearing are going to have to be returned. They just don't fit right. The remainder was my last run from my place in Carlisle before I move out tomorrow. I decided to go a bit harder on the back end, and felt pretty good, in spite of it all. The weather helped a lot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.02 12:30 12:30 12:15 12:15 1.02

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:47 20:47 12:45 12:45 1.63
1.19 36:34 15:47 13:16 12:58 2.82
2.19 64:17 27:43 12:39 12:50 5.01
1.65 84:34 20:17 12:18 12:42 6.66

6.66mi+lift, 88:42, 26 JUN 24, Carlisle, Pennsylvania

iThink:
Crystal Castles, "Sad Eyes"
Crystal Castles, "Doe Deer"

WX at 9 PM (1) Jun 26 75.9 (24.4) 69.1 (20.6) 29.71 (1006) W 5 RH 79

Odometer 24: 242.3mi

TE 2.5/0.0 out. Average/max heart rate = 137/150

Lifted a few hours before the run because my back is bothering me. Almost all of my stuff is on its way into storage, but I have time to kill, so I'm actually going for a few runs before I leave, contrary to what I thought last week. Today was rough, although the last two days I haven't gotten much sleep, and it was also after lifting, so going for my usual 6.66mi was probably slower for good reason.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10@65, 10/10 @70
Landmine Squat 10/10/10/10 @90
Alternating dumbbell bench press 8/7/6 @30
Alternating dumbbell row 12/12/12 @30
Lat Pulldown 10/10/10 @95
GHD situp 15/15/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 21:19 21:19 13:05 13:05 1.63
1.19 37:40 16:21 13:44 13:21 2.82
2.19 66:30 28:50 13:10 13:16 5.01
1.65 88:42 22:12 13:27 13:19 6.66

6.66mi, 96:27, 21 JUN 24, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 10 PM (2) Jun 21 90.0 (32.2) 64.0 (17.8) 30.08 (1018) SSW 7 RH 42

Odometer 24: 236.7mi

TE 2.0/0.0. Average/max heart rate = 135/151

Still 90 degrees at 10pm means today was going to be slow, and for good reason. This is the last run I do from Carlisle - I really need to buckle down and pack.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 22:44 22:44 13:52 13:52 1.64
1.18 40:17 17:33 14:52 14:17 2.82
2.20 72:33 32:16 14:40 14:27 5.02
1.64 96:27 23:54 14:34 14:29 6.66

7.01mi+lift, 19:07+47:34+21:31, 20 JUN 24, Carlisle, Pennsylvania

iThink:
Crystal Castles, "Kerosene"
Max, "Aim"
Crystal Castles, "Doe Deer"

WX at 8 PM (0) Jun 20 89.1 (31.7) 64.9 (18.3) 30.22 (1023) S 3 RH 44

Odometer 24: 229.8mi

TE 2.2/0.0 out. Average/max heart rate = 134/145
TE 3.7/0.0 indoors. Average/max heart rate = 148/159
TE 1.5/0.0 back. Average/max heart rate = 137/145

Started just before the gym closed to try to avoid the heat as much as I could without starting too late. I wasn't really going to lift too much, but since I was at the gym, I got in the normal core work that I really need.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/10 @70
Landmine Squat 10/10/10/10 @90
GHD situp 15/13/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 19:07 19:07 12:40 12:40 1.51

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:07 12:07 12:07 12:07 1.00
1.00 24:01 11:54 11:54 12:00 2.00
1.00 35:50 11:49 11:49 11:57 3.00
1.00 47:34 11:44 11:44 11:53 4.00

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 21:31 21:31 14:21 14:21 1.50

3.0mi+lift, 39:43, 18 JUN 24, Carlisle, Pennsylvania

iThink:
Crystal Castles, "Kerosene"
The Cure, "A Forest"

WX at 7 PM (23) Jun 18 91.0 (32.8) 69.1 (20.6) 30.19 (1022) S 9 RH 49

Odometer 24: 222.7mi

TE 2.2/0.0 out. Average/max heart rate = 134/147
TE 1.9/0.0 back. Average/max heart rate = 140/151

First lifting in a while. It was insanely hot and my legs were toast, even on the ingress. I started getting some abdominal cramps so I didn't do any GHD situps this time. I'm taking tomorrow off.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/8 @65
Landmine Squat 10/10/10/10 @80
Lat Pulldown 10/10/10 @90
Alternating Dumbbell Chest press 7/6/5 @30
Alternating Dumbbell Row 12/11/10 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 18:45 18:45 12:35 12:35 1.49
1.51 39:43 20:58 13:53 13:14 3.00

4.31mi, 53:40, 17 JUN 24, Carlisle, Pennsylvania

iThink:
Max, "Aim"

WX at 7 PM (23) Jun 17 91.0 (32.8) 64.0 (17.8) 30.09 (1018) S 9 RH 40

Odometer 24: 219.7mi

TE 2.9/0.0. Average/max heart rate = 139/154

Holy crap today was hot. I was going to go to the gym and lift, but my ID card wouldn't get me in, so a task for tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.13 26:00 26:00 12:12 12:12 2.13
2.18 53:40 27:40 12:41 12:27 4.31

7.65mi, 95:14, 16 JUN 24, Carlisle, Pennsylvania

iThink:
Journey, "Only The Young"
John Waite, "Change"

WX at 9 PM (1) Jun 16 79.0 (26.1) 54.0 (12.2) 30.13 (1020) SSE 8 RH 42

Odometer 24: 222.1mi

TE 3.1/0.0. Average/max heart rate = 138/146

I did not plan on going very hard today, but I didn't expect the relative speed today that I had. I did take the last two days off and that might be a factor but with today's heat, I was pleasantly surprised. Today's Vision Quest iThink was a nice surprise too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:30 19:30 11:58 11:58 1.63
2.18 46:07 26:37 12:13 12:06 3.81
2.19 73:28 27:21 12:29 12:15 6.00
1.66 95:14 21:46 13:07 12:26 7.66

7.65mi, 1:42:48, 13 JUN 24, Carlisle, Pennsylvania

iThink:
The Goo Goo Dolls, "Can't Stop The World"
The Goo Goo Dolls, "There You Are"

WX at 1 PM (17) Jun 13 86.0 (30.0) 62.1 (16.7) 29.99 (1015) Variable 7 RH 44

Odometer 24: 215.4mi

TE 2.5/0.1. Average/max heart rate = 140/161

Started out as a zone 2 run, but became markedly harder as I started to sweat out water mass. Last two miles really turned into a grinder of a run. Zone 3 finish for sure, with a little dip into zone 4 at the top of the big hill prior to finish.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:03 20:03 12:18 12:18 1.63
1.80 44:29 24:26 13:34 12:58 3.43
1.16 60:20 15:51 13:40 13:09 4.59
1.42 80:03 19:43 13:53 13:19 6.01
1.64 102:48 22:45 13:52 13:26 7.65

7.06mi, 94:28, 11 JUN 24, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Lover's Lies"
Dentist, "Random Numbers Shapes and Colors"

WX at 8 PM (0) Jun 11 71.1 (21.7) 50.0 (10.0) 29.97 (1014) NW 7 RH 47

Odometer 24: 207.7mi

TE 2.6/0.0. Average/max heart rate = 128/144

I was going to go to the gym, but the weather convinced me to run again today as it was amazingly cool for June. Easy, and I mean easy recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 21:53 21:53 13:26 13:26 1.63
1.96 48:36 26:43 13:38 13:32 3.59
1.81 72:12 23:36 13:02 13:22 5.40
1.65 94:28 22:16 13:30 13:24 7.05

6.67mi, 83:38, 10 JUN 24, Carlisle, Pennsylvania

iThink:
MxPx, "I Will Follow"
The Cure, "A Forest"

WX at 8 PM (0) Jun 10 73.0 (22.8) 50.0 (10.0) 29.75 (1007) WNW 9 RH 44

Odometer 24: 200.6mi

TE 3.4/0.0. Average/max heart rate = 137/159

Weather was really pleasant for early June. Easy Zone 2 until the last 1.5mi, which was zone 3 and eventually zone 4 in the finish. I was going to go to the gym but I decided to just run instead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:09 20:09 12:22 12:22 1.63
1.19 36:00 15:51 13:19 12:46 2.82
2.20 64:29 28:29 12:57 12:51 5.02
1.65 83:38 19:09 11:36 12:32 6.67

6.66mi, 90:39, 8 JUN 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"

WX at 8 PM (0) Jun 08 79.0 (26.1) 48.9 (9.4) 29.79 (1008) W 5 RH 34

Odometer 24: 193.9mi

TE 2.5/0.0. Average/max heart rate = 133/144

Deliberate Zone 2 easy run. I was targeting 135 and was generally disciplined about that except on some uphills. My legs were definitely feeling yesterday's run, so the easy run was important.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 22:05 22:05 13:38 13:38 1.62
1.19 38:51 16:46 14:05 13:50 2.81
2.19 67:33 28:42 13:06 13:31 5.00
1.66 90:39 23:06 13:55 13:37 6.66

7.84mi, 91:53, 7 JUN 24, Carlisle, Pennsylvania

iThink:
Illusive Mind, "Digital Revolution"

WX at 1 PM (17) Jun 07 82.0 (27.8) 52.0 (11.1) 29.63 (1003) WSW 15G31 RH 35

Odometer 24: 180.2mi

TE 4.1/0.0. Average/max heart rate = 149/162

This was decidedly NOT a zone 2 base run. I was going to go a bit harder today, but today turned almost into a time trial at my long distance and I think I'm actually reaping some real benefits from all the zone 2 work I've done based on average. Also, in spite of my dumb intent to run in the mid-day, the humidity was low and the wind was gusty and that saved my ass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:44 18:44 11:30 11:30 1.63
1.96 41:47 23:03 11:46 11:38 3.59
1.16 55:08 13:21 11:31 11:36 4.75
1.44 72:12 17:04 11:51 11:40 6.19
1.65 91:53 19:41 11:56 11:43 7.84

7.86mi, 1:20:27, 5 JUN 24, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
Max, "Aim"

WX at 1 PM (17) Jun 05 75.9 (24.4) 66.9 (19.4) 29.87 (1011) ESE 8 haze RH 73

Odometer 24: 187.3mi

TE 3.1/0.0. Average/max heart rate = 138/149

Was running earlier than usual but the temperature was okay and the sky was completely overcast, so I thought I'd take the opportunity while I could. My knees are feeling today's run, so I need to probably stretch them out some.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:46 19:46 12:03 12:03 1.64
1.96 44:30 24:44 12:37 12:22 3.60
1.16 59:10 14:40 12:39 12:26 4.76
1.44 77:58 18:48 13:03 12:35 6.20
1.66 100:27 22:29 13:33 12:47 7.86

8,016m on Concept2 Model D, 38:06.0, 4 JUN 24, Carlisle, Pennsylvania

 iThink: none as I was watching the Hopkins-Virginia game on demand from the NCAA quarterfinals.

WX at 10 PM (2) Jun 04     78.1 (25.6)     57.9 (14.4)     29.95 (1014)     ESE 13     

Odometer 14B: 411.0mi

TE 2.7/0.0, Z2.4, max Z3.1.  Average/max heart rate = 135/145

It was too late to get a run out so I decided to unlimber the erg and get in 10km. I was feeling really tired at the 8k mark so I called it early. I don't want to push too hard for something I don't routinely do.

Splits
Distance:    8016
Time:    38:06.0
Avg/500m:    02:22.6
Drag Factor:    113
Per Mile:    00:07:39

7.85mi, 1:50:44, 3 JUN 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pomeranian Spinster"
Velocity Girl, "Labrador"

WX at 4 PM (20) Jun 03 84 (29) 57 (14) 29.91 (1012) NNW 8 RH 39

Odometer 24: 179.5mi

TE 2.2/0.0. Average/max heart rate = 136/150

Zone 2 base run. Training Effect 2.2 is highly misleading as I did not factor in hydration and was running dry for the last third of the run. I'm also not used to running in the heat, which is why I decided to go for LSD today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 22:23 22:23 13:44 13:44 1.63
1.97 50:07 27:44 14:05 13:55 3.60
1.16 66:30 16:23 14:07 13:58 4.76
1.43 86:37 20:07 14:04 14:00 6.19
1.66 110:44 24:07 14:32 14:06 7.85

7.07mi, 94:33, 1 JUN 24, Carlisle, Pennsylvania

iThink:
Cobalt 60, "Darwin Was Right"
Dayglow, "Can I Call You Tonight?"

WX at 9 PM (1) Jun 01 77.0 (25.0) 48.9 (9.4) 30.1 (1019) Calm RH 37

Odometer 24: 171.6mi

TE 2.4/0.0. Average/max heart rate = 137/147

Zone 2 recovery run. I could feel a little bit of tightness in the left hamstring and right behind the knee, so I stopped to stretch, but I was trying to be mostly disciplined to not run too hard. Weather was nice tonight after a warm day today. Leg 3 was encouragingly faster, although I was transitioning back to pavement from trail and was running much more efficiently.

Garmin Connect is telling me I've run almost 32 miles in the last week. That is more than I thought!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 21:11 21:11 12:55 12:55 1.64
1.90 47:15 26:04 13:43 13:21 3.54
1.87 72:00 24:45 13:14 13:19 5.41
1.66 94:33 22:33 13:35 13:22 7.07