6.66mi, 87:26, 31 OCT 24, Chantilly, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)

WX at 3 PM (19) Oct 31 82.9 (28.3) 57.0 (13.9) 30.09 (1018) SSW 8 RH 41
Odometer 24B: 235.1mi
TE 3.0/0.0. Exercise Load 79. Average/max heart rate = 135/149.

Legs are pretty beat from yesterday. First few miles were pretty rough but the last few were a lot better as I loosened up into the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.73 09:54 09:54 13:34 13:34 0.73
1.01 22:58 13:04 12:56 13:12 1.74
1.67 45:10 22:12 13:18 13:15 3.41
1.67 67:14 22:04 13:13 13:14 5.08
1.58 87:26 20:12 12:47 13:08 6.66

4.2mi+lift, 58:20, 30 OCT 24, Marine Corps Base Quantico, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)
Death Cab for Cutie, "I Miss Strangers" (157bpm)

WX at 1 PM (17) Oct 30 70.0 (21.1) 59.0 (15.0) 30.35 (1027) Calm RH 68
Odometer 24B: 233.0mi
Lift TE 2.0/1.4. Average/max heart rate = 112/147 Exercise Load 44
Run TE 2.2/0.0. Average/max heart rate = 131/142 Exercise Load 38

Sundry lifting for mobility, followed by a very deliberate zone 2 recovery run. My legs were pretty banged up but my knees feel better after the squats and leg presses. Average run cadence of 157bpm was just about right for both of the iThinks.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10 @65, 10/10 @70
Barbell Row 10/10/10 @115
Cable Row Standing 10/10 @30, 10 @35
Leg press 10/10/10 @408
Smith Machine Squat 10 @90, 10/10 @100
Lat Pulldown 10/10/10 @100
GHD Situp 15/12/10
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:50 13:50 13:50 13:50 1.00
1.01 28:04 14:14 14:06 13:58 2.01
1.00 42:11 14:07 14:07 14:01 3.01
1.00 55:52 13:41 13:41 13:56 4.01
0.19 58:20 02:28 12:58 13:53 4.20

6.66mi, 72:19, 28 OCT 24, Chantilly, Virginia

iThink:
Alvvays, "Alimony" (156bpm)
The Killers, "Run For Cover" (165bpm)

WX at 10 AM (14) Oct 29 55.0 (12.8) 44.1 (6.7) 30.45 (1031) S 7 RH 67
Odometer 24B: 228.4mi
TE 4.5/0.1. Average/max heart rate = 144/158. Exercise Load 216

I had to take yesterday off as I was pretty beat.

The recommendation for was a threshold run. I was a bit pressed for time, but on the return, I had a sense of more speed and I pushed it hard - at which point I pushed into zone 4 and concentrated on turnover even going uphill. Wasn't intending on a time trial type event, but the last two miles certainly felt like it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.23 25:13 25:13 11:18 11:18 2.23
0.98 36:07 10:54 11:07 11:15 3.21
0.98 46:51 10:44 10:57 11:11 4.19
2.47 72:19 25:28 10:19 10:52 6.66

6.66mi+lift, 83:24, 27 OCT 24, Fort Belvoir, Virginia

iThink:
(some song that I forgot that is not one of my usual standbys)
New Model Army, "My Country" (98bpm)
Aram Khachaturian, Adagio from Gayane Ballet suite

WX at 3 PM (19) Oct 27 59.4 (15.2) 27.9 (-2.3) 30.35 (1027) Calm RH 30
Odometer 24B: 228.8mi
TE 3.1/0.0. Average/max heart rate = 135/142 Exercise Load 84

My back hurt last night, so I needed to lift, so I did. Instead of running the dreadmill, however, I did 6.66mi on the track. First mile was a bit shaky, but it got easier after a mile or two. I seriously thought about bagging it off, but there was some scenery that made it easier to run the intended distance.

Lifting today:
Barbell Deadlift 10/10/8 @135
Overhead Press 10/10/10 @65
Barbell Row 10/10/10 @95
Smith Machine Squat 5@120, 8/10/8 @110
Leg press 12/10/10 @388
Lat Pulldown 10/10/10 @100
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:02 13:02 13:02 13:02 1.00
1.00 25:52 12:50 12:50 12:56 2.00
1.00 38:27 12:35 12:35 12:49 3.00
1.00 50:43 12:16 12:16 12:41 4.00
1.00 62:51 12:08 12:08 12:34 5.00
1.02 75:29 12:38 12:23 12:32 6.02
0.64 83:24 07:55 12:22 12:31 6.66

5.24mi, 67:18, 26 OCT 24, Chantilly, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)
John Waite, "Change" (149 bpm)

WX at 2 PM (18) Oct 25 64.9 (18.3) 37.9 (3.3) 30.14 (1020) Variable 3 RH 37
Odometer 24B: 221.8mi
TE 3.0/0.0. Average/max heart rate = 133/142. Exercise Load 75

Finally, a zone 2 recovery run! Finally!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.58 19:38 19:38 12:26 12:26 1.58
1.04 32:40 13:02 12:32 12:28 2.62
1.06 46:52 14:12 13:24 12:44 3.68
1.56 67:18 20:26 13:06 12:51 5.24

10.0mi, 1:59:05, 25 OCT 24, Chantilly, Virginia

iThink:
Alvvays, "Alimony" (156bpm)
Tommy Keene, "Running For Your Life" (124bpm)
Y. Takada, "Primitive ~Origin~ (Hero's Theme)" from the video game Gain Ground (~144bpm)

WX at 1 PM (17) Oct 25 63.0 (17.2) 37.0 (2.8) 30.18 (1022) WSW 7 RH 38
Odometer 24B: 225.6mi
TE 4.0/0.2. Average/max heart rate = 139/155. Exercise Load 176

First 10mi run in a long while. I was trying to go easy but the return was distinctly harder than I intended - mostly due to the length of the run. Weather was good, though.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.39 0:16:42 16:42 12:01 12:01 1.39
1.73 0:37:11 20:29 11:50 11:55 3.12
1.85 0:59:47 22:36 12:13 12:02 4.97
1.85 1:21:16 21:29 11:37 11:55 6.82
1.77 1:42:35 21:19 12:03 11:57 8.59
1.36 1:58:17 15:42 11:33 11:53 9.95
0.05 1:59:05 00:48 16:02 11:55 10.00

6.66mi, 79:02, 23 OCT 24, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)

WX at 6 PM (22) Oct 23 75.0 (23.9) 48.0 (8.9) 29.93 (1013) S 6 RH 38
Odometer 24B: 215.6mi
TE 3.5/0.0. Average/max heart rate = 140/152. Exercise Load 124

I was looking to run easy again. Tempo was the result instead. I was partly trying to outrun the sunset as it was starting to get dark. At least the distance was right.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:11 18:11 11:39 11:39 1.56
1.06 30:48 12:37 11:54 11:45 2.62
0.71 39:20 08:32 12:01 11:49 3.33
0.71 47:54 08:34 12:05 11:51 4.04
1.05 60:45 12:51 12:14 11:56 5.09
1.57 79:02 18:17 11:39 11:52 6.66

5.3mi, 62:19, 22 OCT 24, Chantilly, Virginia

iThink:
Tommy Keene, "Running For Your Life" (124bpm)
Sugarcult, "Dead Living" (160bpm)

WX at 5 PM (21) Oct 22 80.1 (26.7) 46.9 (8.3) 30.18 (1022) S 5 RH 31
Odometer 24B: 208.9mi
TE 3.5/0.0. Average/max heart rate = 141/151. Exercise Load 119

Tempo was not the intent for today's run. I need to figure out how to run with a faster cadence without significantly putting myself into zone 3 high. Making up for the last two days although inconsistent sleep has not helped.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:25 18:25 11:48 11:48 1.56
1.08 30:53 12:28 11:33 11:42 2.64
1.08 43:59 13:06 12:08 11:49 3.72
1.57 62:19 18:20 11:41 11:47 5.29

8.13mi, 96:29, 20 OCT 24, Chantilly, Virginia

iThink:
Motörhead, "Ace of Spades" (140bpm)
The Connells, "Fun & Games" (146bpm)

WX at 1 PM (17) Oct 20 71.1 (21.7) 43.0 (6.1) 30.37 (1028) Variable 5 RH 36
Odometer 24B: 203.6mi
TE 3.7/0.0. Average/max heart rate = 140/144. Exercise Load 144

Today was going to be LSD, but I started feeling better at the end (and wanted to finish inside 100 minutes). My turnover got distinctly faster as I was returning, although there was a significant downhill that helped.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 16:35 16:35 12:17 12:17 1.35
2.71 50:00 33:25 12:20 12:19 4.06
2.68 81:21 31:21 11:42 12:04 6.74
1.39 96:29 15:08 10:53 11:52 8.13

6.66mi, 77:42, 18 OCT 24, Chantilly, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)
Max, "Aim" (144bpm)

WX at 7 PM (23) Oct 17 52.9 (11.6) 39.4 (4.1) 30.23 (1023) Calm RH 59
Odometer 24B: 195.2mi
TE 3.6/0.0. Average/max heart rate = 139/146. Exercise Load 134

I started off too ambitious and had to settle into something with a slower cadence than 174-170ish. I was running around 160, which is probably appropriate for a base run like this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.54 17:18 17:18 11:14 11:14 1.54
1.10 29:53 12:35 11:26 11:19 2.64
0.69 37:51 07:58 11:33 11:22 3.33
0.69 45:59 08:08 11:47 11:26 4.02
1.10 59:26 13:27 12:14 11:36 5.12
1.54 77:42 18:16 11:52 11:40 6.66

4.0mi on dreadmill+lift, 39:37, 17 OCT 24, Fort Belvoir, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)
For Against, "Vista" (178bpm)
For Against, "The Pennines" (165bpm)

WX at 9 PM (1) Oct 16 53.4 (11.9) 34.2 (1.2) 30.15 (1020) NW 7

Odometer 24B: 188.6mi
TE 3.7/0.0. Average/max heart rate = 143/152 Exercise Load 142

First time running after kicking a really bad stomach bug. First time lifting in a long, long while.

I was experimenting with tempo. "Vista" is good for running at race pace but it is not consistent as there are some noticeable tempo changes. I may have to experiment with a metronome to see how that works on a dreadmill. I was pretty gratified to find out that I was able to hold a signficantly faster pace than I'd done in a while so that was pretty awesome. This one also marked the first time I've really used a Smith machine. It's workable although significantly different than free barbell. On the other hand, the squats are a lot easier to do on a Smith machine.

I was frankly shocked that "The Pennines" would be an easy run song in some ways.

Lifting today:
Barbell Deadlift 10/10 @135
Overhead Press 10/10 @65
Barbell Row 10/10 @95
Smith Machine Deadlift 10/10 @110
Smith Machine Barbell Row 10/10 @70
Smith Machine Squat 10/10 @70
Smith Machine Overhead Press 10/6 @70
Standing Rope-Handle Cable Row 10/10/10 @30
Leg press 10/10/10 @338
Lat Pulldown 10 @100, 10/10 @85

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.06 11:00 11:00 10:23 10:23 1.06
0.94 20:05 09:05 09:39 10:02 2.00
1.00 29:22 09:17 09:17 09:47 3.00
1.00 39:37 10:15 10:15 09:54 4.00

5.38mi, 69:14, 10 OCT 24, Springfield, Virginia

iThink:
Chvrches, "Gun" (120bpm)
Alvvays, "After the Earthquake" (166 bpm)

WX at 6 PM (22) Oct 10 64.4 (18.0) 37.6 (3.1) 30.06 (1017) NW 9 RH 36
Odometer 24B: 184.5mi
TE 2.9/0.0. Average/max heart rate = 126/138. Exercise Load 75

Legs are still beat today. Taking the next two days off to see if I can recover as I have absolutely no power going uphill. At least the weather was nice.

The readings were a bit skewed for effort as my HRM was reading 115-116, which I find highly implausible. When it started reading closer to 135 near the end, that was much more believable.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 24:14 24:14 12:03 12:03 2.01
2.10 52:33 28:19 13:29 12:47 4.11
1.27 69:14 16:41 13:08 12:52 5.38

6.66mi, 82:14, 9 OCT 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)

WX at 5 PM (21) Oct 09 73.8 (23.2) 39.6 (4.2) 29.89 (1012) NW 10 RH 29
Odometer 24B: 179.1mi
TE 3.4/0.0. Average/max heart rate = 138/156. Exercise Load 116

My legs are completely fucking beat today. I ended up going my standard 6.66, although I am frankly surprised to have held an average 12:20 pace today, which I'll chalk up to the weather. Today's run did not feel that fast for sure and I should go for a VERY easy recovery run tomorrow as I'm taking Friday off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.36 15:59 15:59 11:45 11:45 1.36
0.54 22:41 06:42 12:25 11:56 1.90
1.73 44:05 21:24 12:22 12:09 3.63
0.56 51:18 07:13 12:53 12:15 4.19
1.06 64:03 12:45 12:02 12:12 5.25
1.41 82:14 18:11 12:54 12:21 6.66

5.33mi, 63:55, 8 OCT 24, Springfield, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)
The Connells, "Upside Down" (178bpm)
The Replacements, "I Don't Know" (153bpm)

WX at 8 PM (0) Oct 08 55.8 (13.2) 49.3 (9.6) 29.94 (1013) Calm RH 79
Odometer 24B: 172.4mi
TE 3.2/0.0. Average/max heart rate = 139/149. Exercise Load 97.

I was not expecting max VO2 to increase to 41, but I think because of the temperature (55F!), I was running considerably faster than I normally would've at this level of effort. Today wasn't a recovery run but I was also trying not to go too hard -- although there were some parts that were hard because of uphill slope. This was unexpectedly fast and I can't complain.

Given my run cadence (average 158spm today), there is a certain logic to the iThinks now. Most of them are sitting within 10bpm of my standard cadence. "Upside Down" is actually something I remember from my days of racing college cross-country ("Fun and Games" was an iThink for training runs, rather than racing).

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 22:51 22:51 11:29 11:29 1.99
2.08 48:37 25:46 12:23 11:57 4.07
1.26 63:55 15:18 12:09 12:00 5.33

8.41mi, 92:13, 7 OCT 24, Springfield, Virginia

iThink:
The Killers, "Run For Cover"

WX at 7 PM (23) Oct 07 69.1 (20.6) 48.0 (8.9) 29.9 (1012) NW 12 RH 46
Odometer 24B: 167.1mi
TE 4.3/0.5. Average/max heart rate = 148/162

The watch said I was peaking. That was most definitely not the intent and I went hard on today's run, borderline time trial level of effort. This is my PR for this distance and the weather did not disappoint one bit. I expect to run a bit faster when things cool some more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 14:16 14:16 10:25 10:25 1.37
1.06 26:37 12:21 11:39 10:57 2.43
0.57 32:40 06:03 10:36 10:53 3.00
1.74 51:30 18:50 10:49 10:52 4.74
0.56 57:45 06:15 11:09 10:54 5.30
1.05 69:29 11:44 11:10 10:56 6.35
0.90 79:55 10:26 11:36 11:01 7.25
1.16 92:13 12:18 10:36 10:58 8.41

3.98mi, 49:53, 5 OCT 24, Springfield, Virginia

iThink:
Touché Amoré, "Available"
Sugarcult, "Dead Living"

WX at Noon (16) Oct 05 71 (22) 62 (17) 30.22 (1022) N 6 RH 74
Odometer 24B: 158.7mi
TE 2.7/0.0. Average/max heart rate = 133/154

Easy recovery run. A bit warmer as I was out in the sun and there was less shade on today's path.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 24:21 24:21 12:18 12:18 1.98
2.00 49:53 25:32 12:46 12:32 3.98

6.66mi, 84:59, 4 OCT 24, Springfield, Virginia

iThink:
Touché Amoré, "Available" (cover of The National song)

WX at 5 PM (21) Oct 04 76.8 (24.9) 66.7 (19.3) 30.1 (1019) SE 6 RH 71

Odometer 24B: 154.7mi
TE 3.2/0.0. Average/max heart rate = 137/153

Easy base run. My legs are STILL tired even after a day off and easy running since Monday's hard run. At least it was the right distance.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 16:10 16:10 11:59 11:59 1.35
1.06 30:09 13:59 13:12 12:31 2.41
0.57 37:07 06:58 12:14 12:27 2.98
1.73 59:04 21:57 12:41 12:32 4.71
0.55 65:55 06:51 12:27 12:32 5.26
1.40 84:59 19:04 13:37 12:46 6.66

5.34mi, 71:32, 2 OCT 24, Springfield, Virginia

iThink:
Karl Casey, "Spitting Acid"

WX at 7 PM (23) Oct 02 68.4 (20.2) 65.3 (18.5) 29.96 (1014) Calm RH 90

Odometer 24B: 148.0mi
TE 2.0/0.0. Average/max heart rate = 133/146

Finally, a proper zone 2 run. My legs are tired and I am pretty beat, even with today's easy effort, so tomorrow's a day off. Not sure what to think of the measurements as today's run wasn't that much different than yesterday's and the distances were distinctly different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 25:50 25:50 12:59 12:59 1.99
2.09 54:28 28:38 13:42 13:21 4.08
1.26 71:32 17:04 13:33 13:24 5.34

5.32mi, 68:12, 1 OCT 24, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 7 PM (23) Oct 01 66.9 (19.4) 64.8 (18.2) 29.94 (1013) Calm mist RH 92

Odometer 24B: 142.6mi

TE 3.0/0.3. Average/max heart rate = 135/149

Easy recovery run, marred by some haywire HRM readings at the front, but there were some legitimately higher than intended HRM readings going uphill. However, if a 135 average BPM will do for what I wanted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 24:14 24:14 12:14 12:14 1.98
2.07 51:38 27:24 13:14 12:45 4.05
1.27 68:12 16:34 13:03 12:49 5.32