8.0mi on dreadmill, 91:18, 15 JAN 25, Lorton, Virginia

iThink:
None as I was watching Bubba Ho-Tep while I was running easy.

WX at 9 PM (2) Jan 15 26.1 (-3.3) 6.6 (-14.1) 30.29 (1025) NW 7
Odometer 25A: 113.2mi
TE 4.0/0.0. Exercise Load 171. Average/max heart rate = 138/148

Easy run, 8 miles on the dreadmill to burn lard. Not bad and I even got a movie out of it!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:35 11:35 11:35 11:35 1.00
1.00 23:08 11:33 11:33 11:34 2.00
1.00 34:40 11:32 11:32 11:33 3.00
1.00 46:13 11:33 11:33 11:33 4.00
1.00 57:45 11:32 11:32 11:33 5.00
2.00 80:11 22:26 11:13 11:27 7.00
1.00 91:18 11:07 11:07 11:25 8.00

8.0mi on dreadmill, 85:59, 13 JAN 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170bpm)
Crystal Castles, Doe Deer (184bpm)
The Get Up Kids, Shorty (111bpm)
The Get Up Kids, Woodson (102bpm)

WX at 10 PM (3) Jan 13 30.9 (-0.6) 22.3 (-5.4) 30.02 (1016) Calm
Odometer 25A: 104.8mi
TE 4.6/0.0. Exercise Load 229. Average/max heart rate = 144/159

First time on the dreadmill in a while due to the snow and having a runny nose the last few days. Today was the first day I felt up to snuff and went harder than I expected - and was pretty glad I did it, especially given I've been slacking the last few days. So time to get back on the stick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:20 11:20 11:20 11:20 1.00
1.00 22:30 11:10 11:10 11:15 2.00
1.00 33:13 10:43 10:43 11:04 3.00
1.00 43:44 10:31 10:31 10:56 4.00
1.00 54:05 10:21 10:21 10:49 5.00
1.00 64:47 10:42 10:42 10:48 6.00
1.00 75:31 10:44 10:44 10:47 7.00
1.00 85:59 10:28 10:28 10:45 8.00

10,000m on Concept2 Model D, 46:31.3, 11 JAN 25, Lorton, Virginia

iThink: none as I was watching the Buffalo Bandits at the Ottawa Black Bears.

WX at 10 PM (3) Jan 11     30.7 (-0.7)     18.1 (-7.7)     29.9 (1012)     NW 3     
Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 131   Average/max heart rate 137/154

Seat cushion came in and I immediately put it to work. It sits a little high at first, but because it's memory foam, it'll sink down to a more reasonable height after a bit. The seat cushion is a must - the alternative was folding up towels to sit under my butt for longer rows...and since my standard pull is between 6km and 10km, it's going to be long rows.

I was stopping from time to time as I was skipping through the commercial breaks on the game. The average speed was a little lower than might be expected for this level of efficiency but I was actually pulling closer to 2:12-2:13/500m when I wasn't stopped. I just continued to run the clock while fast forwarding.

Splits
Distance:    10000
Time:    46:31.3
Avg/500m:    02:19.6
Drag Factor:    106
Per Mile:    00:07:29

10,000m on Concept2 Model D, 47:21.5, 9 JAN 25, Lorton, Virginia

 iThink: none as I was watching the Ottawa Black Bears at the Toronto Rock.

WX at 8 PM (1) Jan 09     28.6 (-1.9)     8.4 (-13.1)     30.09 (1018)     WNW 15     WC 17 (-8)
Odometer 14B: 411.0mi
TE 3.1/0.0  Exercise load 84  Average/max heart rate = 135/155

Still tinkering with Forerunner 955 syncing with the Concept2 PM5. Today was not a bad row, first time pull 10,000 in a while. I felt pretty good at times, but I was trying to do mostly endurance work and since I've got a runny nose, I wasn't going to go to the gym and be Patient Zero. My butt hurts, though, so I need to order a seat cushion.

Splits
Distance:    10000
Time:    47:21.5
Avg/500m:    02:22.1
Drag Factor:    108
Per Mile:    00:07:37

6,648m on Concept2 Model D, 30:41, 6 JAN 25, Lorton, Virginia

 iThink: none as I was watching Deutschland 83 on Amazon.

WX at 9 PM (2) Jan 06     28.6 (-1.9)     24.6 (-4.1)     29.76 (1008) NW 10 Light Snow Fog/Mist

Odometer 14B: 411.0mi

TE 2.7/0.1  Exercise load 61  Average/max heart rate = 128/140

Test of the new setup mounting an arm for a 24" monitor in place of the PM5 and moving the PM5 down to closer to the chain - which works very well for longer ergs. Also the first time I've erged in just about forever. Batteries were dead so they kept going out - required me to do this in two sittings after the PM5 blanked out when I stopped pulling.

Splits
Distance:    6648
Time:    30:41.0
Avg/500m:    02:18.5
Drag Factor:    104
Per Mile:    00:07:26

7.7mi, 90:31, 4 JAN 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 4 PM (21) Jan 04 30.9 (-0.6) 9.3 (-12.6) 30.1 (1019) WNW 16 RH 19 WC 19 (-7)
Odometer 25A: 96.4mi
TE 3.6/0.2. Exercise Load 133. Average/max heart rate = 133/145

Deliberate slow run for once and it went well, in spite of the cold conditions exacerbated by the winds. At least the winds have calmed down some from earlier today, though. Legs are tired, so I'll see how I feel later and if I run tomorrow, it'll be a shorter distance on a flatter course than today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:14 16:14 11:51 11:51 1.37
1.20 31:08 14:54 12:25 12:07 2.57
1.28 46:43 15:35 12:10 12:08 3.85
1.32 62:19 15:36 11:49 12:03 5.17
1.16 74:47 12:28 10:45 11:49 6.33
1.37 90:31 15:44 11:29 11:45 7.70

7.7mi, 86:42, 2 JAN 25, Lorton, Virginia

iThink:
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
The Cure, Primary (171bpm)
Sugarcult, Dead Living (160bpm)

5 PM (22) Jan 02 40.5 (4.7) 16.9 (-8.4) 30.11 (1019) WNW 6 RH 38
Odometer 25A: 88.7mi
TE 3.8/0.1. Exercise Load 154. Average/max heart rate = 135/149

I planned on going easy but went sizeably harder than I probably should've. I will do this route easier next time as I need to get disciplined about not blowing the off days. Weather was absolutely perfect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 15:44 15:44 11:29 11:29 1.37
1.23 30:22 14:38 11:54 11:41 2.60
1.25 45:09 14:47 11:50 11:44 3.85
1.31 59:38 14:29 11:03 11:33 5.16
1.16 71:58 12:20 10:38 11:23 6.32
1.37 86:42 14:44 10:45 11:16 7.69

7.68mi, 86:25, 31 DEC 24, Lorton, Virginia

iThink:
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
New Model Army, Running in the Rain (132bpm)
Kinetica & Dreamy, Remember Me (Original Mix) (140bpm)

5 PM (22) Dec 31 50 (10) 46 (8) 29.58 (1001) W 18 heavy rain with thunder; mist RH 86

Odometer 25A: 77.0mi
TE 3.9/0.1. Exercise Load 163. Average/max heart rate = 135/153

Putting in a down payment on my sins for tomorrow, but also, I managed to pick the one time of the day where I would get crushed by rain. At least it wasn't as bad as KDCA about 15 miles away, but not much better on my return leg where it really started to pour and go horizontal rain.

6 PM (23) Dec 31 51.1 (10.6) 44.1 (6.7) 29.61 (1002) W 22G44 heavy rain with thunder

Today was surprisingly quick for not going that hard. On the other hand, all bets were off given the weather although I was not trying to run fast today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.36 15:37 15:37 11:29 11:29 1.36
1.16 29:21 13:44 11:50 11:39 2.52
1.32 44:14 14:53 11:17 11:31 3.84
1.31 58:56 14:42 11:13 11:27 5.15
1.16 71:11 12:15 10:34 11:17 6.31
1.37 86:25 15:14 11:07 11:15 7.68

5.03mi, 52:50, 30 DEC 24, Lorton, Virginia

iThink:
Bad Moves, Same Bad Friends (146bpm)
The Get Up Kids, Ten Minutes (170bpm)

3 PM (20) Dec 30 62.2 (16.8) 29.7 (-1.3) 29.72 (1006) WSW 14G24 RH 29
Odometer 25A: 69.3mi
TE 3.9/0.2. Exercise Load 164. Average/max heart rate = 141/153

A bit squashed for time, so I only went 5. Weather was about perfect, although gusty and that made for some tough uphills. Today was unexpectedly fast and while I haven't been running as much, the intent is not to taper so much as I'm crushed by all the stuff I have to unpack. But today was fast and I was pretty happy about those speeds and my ability to hold level of effort. VO2 Max is showing 41, the best in a long while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.52 28:03 28:03 11:08 11:08 2.52
2.51 52:50 24:47 09:52 10:30 5.03

5.0mi+lift, 52:56, 27 DEC 24, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 10 PM (3) Dec 27 39 (4) 35 (2) 30.31 (1026) Calm light rain
Odometer 25A: 64.3mi
Lift TE 2.0/1.6. Exercise Load 46 Average/max heart rate = 111/144
Run TE 4.0/0.0. Exercise Load 171 Average/max heart rate = 142/159

Experimenting with the gym at my new digs. No free weights, so I had to improvise with some machines and some dumbbells. Based on the dumbbells, I would just as easily be better off doing it at home. Run was reasonably quick and then went hard in the last mile. My knees did not appreciate it after the fact.

Lifting today:
Dumbbell Deadlift 10/10/10 @50/50
Dumbbell Overhead Press 10/10/10 @30/30
Alternating Dumbbell Row 10/10/10 @50
Goblet Squat 10/10/10 @40
Chest Press 10/10/10 @150
Lat Pulldown 10/10 @120, 10 @100
Leg press 15/15/15 @360

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:06 11:06 11:06 11:06 1.00
1.00 21:52 10:46 10:46 10:56 2.00
1.00 32:36 10:44 10:44 10:52 3.00
1.00 43:18 10:42 10:42 10:50 4.00
1.00 52:57 09:39 09:39 10:35 5.00

10.0mi, 1:51:58, 25 DEC 24, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Jamie Christopherson, A Stranger I Remain (Maniac Agenda Mix) (165bpm)

WX at 6 PM (23) Dec 25 38.3 (3.5) 30.0 (-1.1) 30.34 (1027) Calm RH 71
WX at 5 PM (22) Dec 25 42.6 (5.9) 29.7 (-1.3) 30.33 (1027) Calm RH 60

Odometer 25A: 58.9mi
TE 4.2/0.0. Exercise Load 199. Average/max heart rate = 138/150

Long run for x-moose day. This makes up only partially for the amount of eating I've been doing the last few days. Also, I started too late to finish in daylight. On the bright side, today was faster than anticipated and I certainly didn't set out to run hard or fast today, in spite of the splits compared to the last few days lapping the same course.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.67 0:18:49 18:49 11:16 11:16 1.67
1.65 0:37:39 18:50 11:25 11:20 3.32
1.67 0:56:07 18:28 11:03 11:15 4.99
1.67 1:14:32 18:25 11:02 11:11 6.66
1.67 1:33:10 18:38 11:09 11:11 8.33
1.67 1:51:58 18:48 11:15 11:12 10.00

6.66mi, 79:50, 22 DEC 24, Lorton, Virginia

iThink:
AC/DC, If You Want Blood (You've Got It), (141 bpm)
Alvvays, After the Earthquake (166 bpm)
Alvvays, Pomeranian Spinster (175bpm)

WX at 6 PM (23) Dec 22 30.6 (-0.8) 11.7 (-11.3) 30.5 (1032) Calm RH 44
Odometer 25A: 48.9mi
TE 3.3/0.0. Exercise Load 114. Average/max heart rate = 132/147

Same course as before, except in reverse. It was fucking cold as balls outside for Virginia in December. Easy pace, some of which was run at remarkably low levels of heartrate if not perceived intensity. Knees were bothering me during the run until halfway through, though. The relatively minor time difference from the previous run was also a factor of it being super cold outside and that was conducive to easy heat management.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:35 19:35 11:44 11:44 1.67
1.66 40:25 20:50 12:33 12:08 3.33
1.67 60:35 20:10 12:05 12:07 5.00
1.66 79:50 19:15 11:36 11:59 6.66

6.66mi, 77:16, 20 DEC 24, Lorton, Virginia

iThink:
The Cure, Primary (171bpm)
New Order, Dream Attack (146bpm)

WX at 7 PM (0) Dec 20 43.3 (6.3) 37.9 (3.3) 29.94 (1013) WNW 5 RH 81
Odometer 25A: 42.2mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 137/152

Four laps, 6.66 exact. I can't ask for more. Except maybe a flatter course. As usual, when you're living on top of a hill...there will be climbing and descending. My knees will probably fuckin' hate me tomorrow. On the other hand, today was a good day of experimenting with tempo and cadence.

What I did NOT count on was negative splits the entire way. I think part of that was being warmed up after the first lap, but also being able to run the off-road parts in the dark with more confidence. My achilles tendons might not like it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:56 19:56 11:56 11:56 1.67
1.66 39:26 19:30 11:45 11:51 3.33
1.67 58:41 19:15 11:32 11:44 5.00
1.66 77:16 18:35 11:12 11:36 6.66

4.65mi, 74:29, 19 DEC 24, Lorton, Virginia

iThink:
The Cure, Primary (171bpm)
The Cure, A Forest (81bpm)

WX at 3 PM (20) Dec 19 45 (7.2) 28 (-2.2) 30.25 (1024) NW 8 RH 50
Odometer 25A: 35.6mi
TE 3.2/0.0. Exercise Load 96. Average/max heart rate = 134/151

After scouting the route, I had a more productive run running parts of the Cross-County Trail. There is almost no flat portion of the course. Those hills are no joke. Great to do in the mid-day, but they'll put a beating on your legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.68 11:41 11:41 17:11 17:11 0.68
0.90 23:19 11:38 12:56 14:45 1.58
0.75 36:31 13:12 17:36 15:40 2.33
0.73 49:09 12:38 17:18 16:04 3.06
0.92 62:35 13:26 14:36 15:43 3.98
0.67 74:29 11:54 17:46 16:01 4.65

5.57mi on dreadmill, 60:00, 16 DEC 24, Lorton, Virginia

iThink:
Jamie Christopherson, A Stranger I Remain (Maniac Agenda Mix) (165bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 9 PM (2) Dec 16 47.1 (8.4) 45.7 (7.6) 30.21 (1023) SSE 3 mist RH 94
Odometer 25A: 30.9mi
TE 4.3/0.0. Exercise Load 206. Average/max heart rate = 144/159

I was limited to 60 minutes on the dreadmill, so it became a 60-minute time trial to see how I might feel. I started a bit faster and then just turned it on at the end. Last split is an estimate as I didn't keep track of what the distance was but I turned the speed up to 6.2mph at the end, accelerating through the last 10 minutes. The last few minutes didn't feel as bad as I feared as I realized I could take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:58 10:58 10:58 10:58 1.00
1.00 21:54 10:56 10:56 10:57 2.00
1.00 32:49 10:55 10:55 10:56 3.00
1.00 43:45 10:56 10:56 10:56 4.00
1.00 54:20 10:35 10:35 10:52 5.00
0.57 60:00 05:40 09:56 10:46 5.57

4.6mi, 58:39, 15 DEC 24, Lorton, Virginia

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

WX at 4 PM (21) Dec 15 39 (4) 32 (0) 30.59 (1035) Calm light rain RH 75
Odometer 25A: 24.8mi
TE 3.0/0.0. Exercise Load 83. Average/max heart rate = 127/146

I was going to run parts of the Cross-County Trail, but didn't scout the route and got completely sidetracked. In my case, I completely lost a turn and missed the trail entirely. Next time I'll map recce the route before rolling out.

The watch said recovery but I'm not sure how much credence to give readings in the 120-127bpm range as that certainly did not match relative effort. There are a LOT of hills in this area.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.60 58:39 58:39 12:46 12:46 4.60

6.66mi+lift, 74:19, 14 DEC 24, Fort Belvoir, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Illusive Mind, "Digital Revolution" (140bpm)
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)

WX at 8 PM (1) Dec 14 32.0 (0.0) 21.0 (-6.1) 30.84 (1044) E 6
Odometer 25A: 20.0mi
Lift TE 0.9/0.2. Exercise Load 16 Average/max heart rate = 105/128
Run TE 3.6/0.0. Exercise Load 136 Average/max heart rate = 136/141

First workout since moving to Lorton yesterday. I have been doing a lot of stairs as I've been going up and down my new digs.

I was a little surprised at how little credit I got for lifting today. I needed the mobility work, though, but forgot to squat or do leg presses as I wanted to knock out a run first. Controlled run trying not to go above 140bpm. There were splits but it didn't matter based on the objective today, which was controlled level of effort.

Lifting today:
Barbell Deadlift 10/10/10 @155
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Alternating Dumbbell Chest Press 7/6/5 @40

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 74:19 74:19 11:09 11:09 6.66

6.66mi, 81:48, 10 DEC 24, Chantilly, Virginia

iThink:
The Get Up Kids, Central Standard Time 7" (136 bpm)
The Get Up Kids, Ten Minutes (170 bpm)
Rush, Subdivisions (133bpm)

WX at 5 PM (22) Dec 10 50.0 (10.0) 48.0 (8.9) 29.94 (1013) S 6 light rain; mist RH 92
Odometer 25A: 13.3mi
TE 3.2/0.0. Exercise Load 106. Average/max heart rate = 131/140

Easy run although the watch was telling me to take today off. Tomorrow's going to rain, so I'll take tomorrow off.

For a day that was supposed to be easy, today was quicker than I would've guessed. That was most certainly not the intent and not the perceived level of effort since I thought I ran weak today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 27:29 27:29 12:00 12:00 2.29
2.49 58:30 31:01 12:27 12:14 4.78
1.88 81:48 23:18 12:24 12:17 6.66

2.5mi+lift, 30:00, 9 DEC 24, Marine Corps Base Quantico, Virginia

iThink:
The Killers, Run For Cover (165bpm)
Belly, Super-Connected (152bpm)

WX at 3 PM (20) Dec 09 60.1 (15.6) 48.9 (9.4) 29.88 (1011) SSW 10
Odometer 24B: 403.4mi
Lift TE 2.1/1.7. Exercise Load 60 Average/max heart rate = 115/144
Run TE 3.1/0.0. Exercise Load 100 Average/max heart rate = 138/143

Short run as I was pressed for time. Making some strength improvements as my chest press and squat improved this time around.

Lifting today:
Barbell Deadlift 10/10/10 @155
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Smith Machine Squat 10 @100, 10/10 @110
Lat Pulldown 10/10/10 @120
Leg press 15/15/15 @398
Alternating Dumbbell Chest Press 7/6/5 @40
GHD Situp 18/15/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.50 30:00 30:00 12:00 12:00 2.50

6.66mi, 83:33, 8 DEC 24, Chantilly, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
Toto, Dune (Desert Theme) (96bpm)

WX at 4 PM (21) Dec 08 64.0 (17.8) 32.0 (0.0) 29.89 (1012) WNW 8 RH 30
Odometer 25A: 6.66mi
TE 3.1/0.0. Exercise Load 99. Average/max heart rate = 131/140

A proper recovery run and I was, for once, actually discipliend about holding effort. Also breaking in new shoes. I transitioned the insoles from the last ones as I put them in about 100mi ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.30 28:11 28:11 12:15 12:15 2.30
2.47 59:43 31:32 12:46 12:31 4.77
1.89 83:33 23:50 12:37 12:33 6.66

10.34mi, 1:57:17, 7 DEC 24, Chantilly, Virginia

iThink:
Dan Bell, Dare Devolution (Daredevil remix) (130bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 2 PM (19) Dec 07 41.0 (5.0) 10.0 (-12.2) 30.18 (1022) SSW 6 RH 27
WX at 3 PM (20) Dec 07 39.9 (4.4) 12.0 (-11.1) 30.15 (1020) S 7 RH 31
Odometer 24B: 400.9mi
TE 4.3/0.2. Exercise Load 207. Average/max heart rate = 139/160

First day above freezing in a few days and needed to get something in to offset the last two days of "do nothing but eat." This was a run that ended almost as a time trial for level of effort in the last mile. I was trying to finish with the clock under two hours, and I did. I chalk up the speed today to the temperature and conditions, though. Running into the wind actually was better for me as I was dissipating heat through the wind up front rather than behind.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.31 0:26:10 26:10 11:20 11:20 2.31
1.01 0:37:48 11:38 11:31 11:23 3.32
1.86 0:59:13 21:25 11:31 11:26 5.18
1.86 1:20:39 21:26 11:31 11:27 7.04
1.01 1:32:29 11:50 11:43 11:29 8.05
2.28 1:57:17 24:48 10:53 11:21 10.33

5.0mi+lift, 53:17, 4 DEC 24, Fort Belvoir, Virginia

iThink:
Alvvays, After the Earthquake (166 bpm)
The Get Up Kids, Ten Minutes (170 bpm)
The Killers, Run For Cover (165bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at Noon (17) Nov 26 68.0 (20.0) 46.0 (7.8) 29.91 (1012) Calm RH 45
Odometer 24B: 390.5mi
Lift TE 2.2/1.1. Exercise Load 51 Average/max heart rate = 113/147
Run TE 3.9/0.0. Exercise Load 169 Average/max heart rate = 142/157

Not as far on the dreadmill, but mostly maintenance work for strength. Deadlift is a bit more, though. Weighted side step is part of my actual physical therapy routine.

Watch says today was tempo but that was most definitely not true for the part I did well into zone 4. The Philip Glass might only be 100bpm but it's done in double time, so it's effectively 200bpm and that was just about perfect for the hardest parts of the run.

Lifting today:
Barbell Deadlift 10/10 @135, 10 @145
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @393
Alternating Dumbbell Chest Press 7/6/6 @35
Landmine Squat 10/10/10/10 @50
Weighted side step 10/10/10/10 @15
Lat Pulldown 10/10/10 @120

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:38 11:38 11:38 11:38 1.00
1.00 22:48 11:10 11:10 11:24 2.00
1.00 32:40 09:52 09:52 10:53 3.00
1.00 41:55 09:15 09:15 10:29 4.00
1.00 53:17 11:22 11:22 10:39 5.00

6.66mi, 83:20, 3 DEC 24, Chantilly, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)
Project Aces, "Daredevil" (133bpm)

WX at 6 PM (23) Dec 03 34.0 (1.1) 16.0 (-8.9) 30.37 (1028) WNW 9 RH 47 WC 26 (-3)
Odometer 24B: 385.5mi
TE 3.2/0.0. Exercise Load 101. Average/max heart rate = 133/139

Easy run trying to stay inside zone 2. A bit faster than I probably should've, but I was being more disciplined about not running too fast.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 18:57 18:57 12:04 12:04 1.57
1.10 32:27 13:30 12:16 12:09 2.67
0.66 40:40 08:13 12:28 12:13 3.33
0.66 49:05 08:24 12:44 12:18 3.99
1.10 63:15 14:10 12:53 12:26 5.09
1.57 83:20 20:05 12:48 12:31 6.66

6.66mi, 77:28, 2 DEC 24, Chantilly, Virginia

iThink:
Project Aces, "Daredevil" (133bpm)

WX at 6 PM (23) Dec 02 33.1 (0.6) 16.0 (-8.9) 30.26 (1024) NW 8 RH 48 WC 26 (-3)
Odometer 24B: 378.9mi
TE 3.7/0.0. Exercise Load 149. Average/max heart rate = 139/147

I wasn't sure I was going to go run at all, and then I got outside and it was chilly enough where it became a tempo run just to stay warm! Still, pretty happy about this. Started with some dynamic stretching presribed by my PT so I don't know if that was a factor, but I guess I'll see.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 27:00 27:00 11:47 11:47 2.29
2.42 55:16 28:16 11:41 11:44 4.71
1.95 77:28 22:12 11:23 11:38 6.66

5.25mi, 65:14, 1 DEC 24, Chantilly, Virginia

iThink:
The Get Up Kids, "The Company Dime" (148 bpm)
For Against, "The Pennines" (165bpm)
Sugarcult, "Dead Living" (160bpm)

WX at 5 PM (22) Dec 01 36.0 (2.2) 28.0 (-2.2) 30.11 (1019) NNW 10 RH 72
Odometer 24B: 372.2mi
TE 3.0/0.0. Exercise Load 85. Average/max heart rate = 131/140

Proper recovery run after taking yesterday too hard. It's chilly outside.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 18:51 18:51 12:00 12:00 1.57
1.06 31:36 12:45 12:02 12:01 2.63
1.05 45:24 13:48 13:09 12:20 3.68
1.57 65:14 19:50 12:38 12:26 5.25

7.0mi, 84:15, 30 NOV 24, Chantilly, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
The Get Up Kids, Central Standard Time 7" (136 bpm)

WX at 3 PM (20) Nov 30 37.0 (2.8) 14.0 (-10.0) 30.1 (1019) NNW 5 RH 38
Odometer 24B: 367.0mi
TE 3.6/0.0. Exercise Load 140. Average/max heart rate = 139/151

I took yesterday off, although not by design. I needed to get this in as I'm around extended family and I need something to tamp down my occasional simmering rage. I also need some alone time, and this works okay.

Today was a little quicker in some spots, which I attribute to the weather. I'm glad I didn't overdress today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 17:42 17:42 11:21 11:21 1.56
1.10 30:36 12:54 11:44 11:30 2.66
0.84 40:24 09:48 11:40 11:32 3.50
0.84 50:28 10:04 11:59 11:38 4.34
1.10 64:24 13:56 12:40 11:50 5.44
1.56 84:15 19:51 12:43 12:02 7.00

10.0mi on dreadmill, 1:52:28, 28 SEP 24, Fort Belvoir, Virginia

iThink:
The Get Up Kids, "Ten Minutes" (170 bpm)

WX at 10 AM (15) Nov 28 53 (12) 50 (10) 29.54 (1000) WSW 3 light rain
Odometer 24B: 360.0mi
TE 3.9/0.0. Exercise Load 167. Average/max heart rate = 135/147

Lifting today: Barbell Deadlift 10/10/10 @135

Instead of running last night, I decided to bag it off as it got dark, but woke up early and got in 10mi on the dreadmill. This was a bit harder than expected but I was putting in a down payment for what I think I'm going to eat for Thanksgiving.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST 1.00 11:51 11:51 11:51 11:51 1.00 1.00 23:24 11:33 11:33 11:42 2.00 1.00 34:57 11:33 11:33 11:39 3.00 1.06 47:05 12:08 11:27 11:36 4.06 0.94 57:32 10:27 11:07 11:30 5.00 1.00 68:43 11:11 11:11 11:27 6.00 1.00 79:47 11:04 11:04 11:24 7.00 1.00 90:47 11:00 11:00 11:21 8.00 1.00 101:37 10:50 10:50 11:17 9.00 1.00 112:28 10:51 10:51 11:15 10.00

4.0mi+lift, 52:50, 26 NOV 24, Marine Corps Base Quantico, Virginia

iThink:
Bad Moves, "Same Bad Friends" (146 bpm)
For Against, "The Pennines" (165bpm)

WX at Noon (17) Nov 26 68.0 (20.0) 46.0 (7.8) 29.91 (1012) Calm RH 45
Odometer 24B: 350.0mi
Lift TE 2.2/1.0. Exercise Load 48 Average/max heart rate = 113/144
Run TE 2.6/0.0. Exercise Load 60 Average/max heart rate = 133/145

I'm getting stronger. Anaerobic work was probably lower because I forgot to set breaks at the end of two sets. I also have started a new round of PT, this one for the hips and knees. Yay. Proper easy run outside on the track so I wasn't tempted to go too hard on the dreadmill. Also, the weather was really good today. Not sure I buy the max heart rate, although it was in the last 200m which was mostly uphill. Relative effort was bumpy in the first mile and got easier 30 minutes in, even more so by 50 minutes. That's a good sign for a proper run to burn lard. These shoes will likely get retired come first week of December at this rate as I expect to hit 400mi in these shoes by then.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @373
Alternating Dumbbell Chest Press 7/6/5 @35
GHD Situp 15/15/15
Lat Pulldown 10/10/10 @100
Landmine Squat 10/10/10 @45

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:11 13:11 13:11 13:11 1.00
1.00 25:41 12:30 12:30 12:50 2.00
1.00 38:19 12:38 12:38 12:46 3.00
1.00 50:46 12:27 12:27 12:41 4.00
0.17 52:49 02:03 12:06 12:40 4.17

6.66mi, 80:56, 25 NOV 24, Chantilly, Virginia

iThink:
The Get Up Kids, "Ten Minutes" (170 bpm)
Bad Moves, "Cape Henlopen" (157 bpm)

WX at 6 PM (23) Nov 25 54.0 (12.2) 39.0 (3.9) 30.01 (1016) S 6 RH 56
Odometer 24B: 345.5mi
TE 3.4/0.0. Exercise Load 124. Average/max heart rate = 136/144

MY legs felt surprisingly strong at the start but started to peter out by about the 4-5 mile mark. I was committed to my usual 666 but today felt inconsistent.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 26:56 26:56 11:46 11:46 2.29
2.46 57:22 30:26 12:22 12:05 4.75
1.91 80:56 23:34 12:20 12:09 6.66

4.04mi, 49:45, 24 NOV 24, Chantilly, Virginia

iThink:
The Get Up Kids, "The Company Dime" (148 bpm)

WX at 5 PM (22) Nov 24 54.0 (12.2) 35.1 (1.7) 29.99 (1015) NNW 3 RH 48
Odometer 24B: 338.8mi
TE 2.8/0.0. Exercise Load 68. Average/max heart rate = 134/139

Easy recovery run in pleasant weather conditions.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 24:58 24:58 12:22 12:22 2.02
2.02 49:45 24:47 12:16 12:19 4.04

10.33mi, 2:06:00, 23 NOV 24, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)
The Get Up Kids, "Ten Minutes" (170 bpm)
The Get Up Kids, "The Company Dime" (148 bpm)

WX at 2 PM (19) Nov 23 55.0 (12.8) 37.9 (3.3) 29.79 (1008) WNW 17G32 RH 53
Odometer 24B: 334.8mi
TE 3.8/0.0. Exercise Load 159. Average/max heart rate = 136/154

New insoles in existing shoes as part of the transition to new shoes after 400mi.

Very breezy, but the temperature was about perfect. I figured I could stand being chilly for the first mile, and the rest was fine. This is the first time running under a specified workout, and I get what the watch is doing when it tells me I'm running outside the specified HR band, but it takes some time to get used to. It would be useful to avoid running too hard in recovery,though.

Negative splits on the return I'll chalk up to having a big tailwind, especially for some of the gusts. This was my record at this distance, not surprisingly for the weather and having taken yesterday off.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.32 0:27:38 27:38 11:55 11:55 2.32
1.00 0:40:15 12:37 12:37 12:07 3.32
1.86 1:03:37 23:22 12:34 12:17 5.18
1.86 1:26:08 22:31 12:06 12:14 7.04
1.01 1:38:25 12:17 12:10 12:14 8.05
2.29 2:06:00 27:35 12:03 12:11 10.34

4.0mi on dreadmill+lift, 46:50, 21 NOV 24, Marine Corps Base Quantico, Virginia

iThink:
Velocity Girl, "Sorry Again" (166 bpm)
ABBA, "Angeleyes" (132 bpm)

WX at Noon (17) Nov 21 54.0 (12.2) 30.9 (-0.6) 29.64 (1003) WSW 9
Odometer 24B: 324.5mi
Lift TE 2.4/1.8. Exercise Load 72 Average/max heart rate = 122/150
Run TE 3.7/0.0. Exercise Load 146 Average/max heart rate = 141/145

Was a little rushed getting the lifting in but I was also pressed for time at the back end. I was thinking about bagging it for 3 miles instead of four but by the 25-minute mark, I realized I was okay with going 4. It was faster than I intended, though.

I have no rational explanation for the second iThink.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10/10/8 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @373
Lat Pulldown 10/10/8 @120
Smith Machine Squat 10/10/10 @100
GHD Situp 15/15/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.99 11:34 11:34 11:41 11:41 0.99
1.00 23:19 11:45 11:45 11:43 1.99
1.01 35:09 11:50 11:43 11:43 3.00
1.00 46:50 11:41 11:41 11:43 4.00

6.66mi, 76:14, 20 NOV 24, Chantilly, Virginia

iThink:
Velocity Girl, "Sorry Again" (166 bpm)
Velocity Girl, "Labrador" (157 bpm)
The Smiths, "There Is A Light That Never Goes Out" (soundcheck at the Barrowlands) (131 bpm)

WX at 5 PM (22) Nov 20 62.1 (16.7) 52.0 (11.1) 29.64 (1003) SSE 6 RH 69
Odometer 24B: 320.3mi
TE 3.9/0.0. Exercise Load 165. Average/max heart rate = 143/155

Weather was overcast and pleasant, a bit more humid than the last few days, but still nice. In the last mile, I decided to turn on the jets some, and thus, the level of effort is a bit skewed high. I still felt pretty good, and as I look at the results from this relative to this past summer, I actually feel pretty satisfied with progress thus far.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 26:45 26:45 11:41 11:41 2.29
2.37 55:56 29:11 12:19 12:00 4.66
2.00 76:14 20:18 10:09 11:27 6.66

6.66mi, 78:01, 18 NOV 24, Chantilly, Virginia

iThink:
Alvvays, "After the Earthquake" (166 bpm)
Rob Zombie, "Dragula" (125bpm)
Rob Zombie, "Feel So Numb"(127bpm)

WX at 7 PM (0) Nov 18 63.0 (17.2) 48.0 (8.9) 29.96 (1014) NNW 5 RH 58
Odometer 24B: 313.6mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 139/147

Today was actually harder than I intended, but I ran faster than I expected, so instead, I decided to push the relative level of effort to see how it would feel. I'm taking tomorrow off as I'll be too busy to run. As a bonus today, negative splits at the end. Woot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 26:50 26:50 11:43 11:43 2.29
2.37 54:44 27:54 11:46 11:45 4.66
2.00 78:01 23:17 11:38 11:43 6.66

4.0mi, 53:01, 17 NOV 24, Chantilly, Virginia

iThink:
Keiki Kobayashi, "Daredvil" from Ace Combat 7: Skies Unknown OST (124bpm)

WX at 4 PM (21) Nov 17 57.0 (13.9) 37.9 (3.3) 30.04 (1017) SSW 5 RH 48
Odometer 24B: 307.0mi
TE 2.4/0.0. Exercise Load 50. Average/max heart rate = 128/138

Recovery run after taking yesterday off. My heart rate variance was low, so the watch is suggesting I take it easy, so I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 26:58 26:58 13:29 13:29 2.00
2.00 53:01 26:03 13:01 13:15 4.00

HR Zones

Based on an observed RHR 56, computed MHR of 173.

Zone	Lower range (BPM)	Upper range (BPM)
Recovery	115	126
Endurance	126	138
Aerobic	138	150
Anaerobic	150	161
VO₂max	161	173.1

6.66mi on dreadmill+lift, 71:15, 16 NOV 24, Fort Belvoir, Virginia

iThink:
For Against, "The Pennines" (165bpm)
Crystal Castles, "Doe Deer" (184bpm)
Alvvays, "After the Earthquake" (166 bpm)

WX at 7 PM (0) Nov 16 54.3 (12.4) 37.0 (2.8) 30.05 (1017) NNW 5
Odometer 24B: 303.0mi
Lift TE 2.2/1.2. Exercise Load 56 Average/max heart rate = 119/147
Run TE 3.8/0.0. Exercise Load 163 Average/max heart rate = 142/149

I had put in a bid on a house and it got bought out from under me. I didn't want to be around anyone other than my realtor today looking at places, so I went to the gym and did some catharsis work - and a harder run on the dreadmill than I expected to do -- and yet, didn't feel that unusually difficult. The fact that I was running 10:00 pace at the end and still holding under threshold is actually a good thing. The third iThink was the best for most of it as the first two didn't quite fit.

I'm still fucking pissed.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10/10/8 @75
Barbell Row 10/10/10 @115
Landmine Squat 10 @35, 10/10 @45
Lat Pulldown 10/10/10 @120
Cable Row Standing 10/10/10 @35
Leg press 15/12/10 @398
Alternating Dumbbell Chest Press 7/6/5 @35

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:52 10:52 10:52 10:52 1.00
1.00 21:34 10:42 10:42 10:47 2.00
1.00 32:18 10:44 10:44 10:46 3.00
1.01 43:11 10:53 10:47 10:46 4.01
0.99 53:45 10:34 10:40 10:45 5.00
1.00 64:28 10:43 10:43 10:45 6.00
0.66 71:15 06:47 10:17 10:42 6.66

6.78mi, 86:48, 15 NOV 24, Chantilly, Virginia

iThink:
Corrosion of Conformity, "What?" (Mike Singing Mix) (104bpm)
The Cure, "A Forest" (Concert) (80bpm)
Rush, "Red Barchetta" (144bpm)

WX at 5 PM (22) Nov 15 51.1 (10.6) 45.0 (7.2) 29.92 (1013) NW 3 RH 79
Odometer 24B: 296.8mi
TE 3.1/0.0. Exercise Load 88. Average/max heart rate = 131/140

Base run after taking yesterday off. My knees still hurt today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 29:01 29:01 12:40 12:40 2.29
2.54 62:10 33:09 13:03 12:52 4.83
1.96 86:48 24:38 12:34 12:47 6.79

6.66mi, 70:19, 13 NOV 24, Chantilly, Virginia

iThink:
Sabaton, "Into the Fire" (128bpm)

WX at 5 PM (22) Nov 13 46.9 (8.3) 21.9 (-5.6) 30.41 (1029) ESE 5 RH 36
Odometer 24B: 290.0mi
TE 4.4/0.5. Exercise Load 225. Average/max heart rate = 144/163

Hardest run for effort I've done for a while. I haven't run in weather conducive to such a run in a long while and when I had a good quick start, it was too good to pass up. Return leg was quite hard on the way back, dipping into Z4 at times, which is rare for a run of this length.

I believe this is my PB for this distance and today's course is anything but flat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.34 25:14 25:14 10:47 10:47 2.34
1.00 36:10 10:56 10:56 10:50 3.34
1.02 46:56 10:46 10:33 10:46 4.36
2.30 70:19 23:23 10:10 10:33 6.66

2.0mi on dreadmill+lift, 23:38, 12 NOV 24, Marine Corps Base Quantico, Virginia

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

WX at 1 PM (18) Nov 12 62 (17) UNK 30.14 (1020) NW 14 RH UNK
Odometer 24B: 283.0mi
Lift TE 2.2/1.8. Exercise Load 60 Average/max heart rate = 118/156
Run TE 2.9/0.0. Exercise Load 72 Average/max heart rate = 137/144

First lifting in a bit. Today was a good day of lifting, more weight than before, and definitely felt markedly stronger than usual. Easy two miles on the dreadmill to continue lard expenditure.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10 @70, 10/8 @75
Barbell Row 10/10/10 @115
Leg press 15/12/10 @373
Lat Pulldown 10/10 @120, 10 @100
Smith Machine Squat 10 @110, 10/10 @100
Cable Row Standing 10/10 @30, 10 @35
GHD Situp 15/12/10
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:51 11:51 11:51 11:51 1.00
1.00 23:38 11:47 11:47 11:49 2.00

10.3mi, 2:13:57, 11 NOV 24, Chantilly, Virginia

iThink:
Alvvays, "In Undertow" (117bpm)
Sabaton, "Into the Fire" (128bpm)

WX at Noon (17) Nov 11 72.0 (22.2) 54.0 (12.2) 29.79 (1008) WNW 12 RH 53
Odometer 24B: 280.0mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 137/150

Finally, some true LSD. Watch says tempo run because the heart rate was definitely zone 3 in the last 3 miles. Still, this was a good run.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.29 0:29:12 29:12 12:45 12:45 2.29
1.01 0:42:13 13:01 12:53 12:48 3.30
1.85 1:06:29 24:16 13:07 12:55 5.15
1.85 1:30:59 24:30 13:15 13:00 7.00
1.01 1:44:24 13:25 13:17 13:02 8.01
2.29 2:13:57 29:33 12:54 13:00 10.30

4.33mi, 58:09, 8 NOV 24, Chantilly, Virginia

iThink:
Erma, "Clownfish Family" (128bpm)

WX at 6 PM (23) Nov 08 64.0 (17.8) 32.0 (0.0) 30.02 (1016) WNW 12 RH 29
Odometer 24B: 266.0mi
TE 2.6/0.0. Exercise Load 54. Average/max heart rate = 133/143.

Easy recovery run. My legs were tired from the start, so I deliberately took it easy today. I've run 35 miles in the last 7 days, so maybe a rest day is in order.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.09 27:22 27:22 13:06 13:06 2.09
2.24 58:09 30:47 13:45 13:26 4.33

6.8mi, 82:24, 7 NOV 24, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)
Suicidal Tendencies, "Memories of Tomorrow" (108bpm)

WX at 6 PM (23) Nov 07 66.9 (19.4) 53.1 (11.7) 30.11 (1019) NNW 12 RH 61
Odometer 24B: 266.0mi
TE 3.5/0.0. Exercise Load 119. Average/max heart rate = 137/148.

Easy run, although my heart rate is elevated for relative speed. Also, my right knee has been acting up, although after I've been running for about 10 minutes, I'm good. At least I made my minimum 6.66 distance.

Second iThink is after finding out the popular vote went to Trump also. They have sold out their future for convenience today. I hope they realize the Faustian bargain they struck, but I know better than to believe that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 27:43 27:43 12:06 12:06 2.29
2.55 59:11 31:28 12:20 12:14 4.84
1.96 82:24 23:13 11:51 12:07 6.80

6.66mi, 82:28, 6 NOV 24, Chantilly, Virginia

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

WX at Noon (17) Nov 06 80.1 (26.7) 61.0 (16.1) 30.06 (1017) SW 12 RH 52
Odometer 24B: 259.2mi
TE 3.5/0.0. Exercise Load 123. Average/max heart rate = 143/154.

I was not going to go hard. Today was technically a tempo run as I was working much harder than I anticipated for that distance.

I also needed to get this run in after the news about the election. America has chosen populism, but the electorate doesn't really know what they have signed on for. They'll reap the bitter harvest in about 15 years when the ripple effects of what I think will happen take effect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:29 18:29 11:51 11:51 1.56
1.06 30:52 12:23 11:41 11:47 2.62
0.71 39:23 08:31 12:00 11:50 3.33
0.71 48:06 08:43 12:17 11:54 4.04
1.07 61:56 13:50 12:56 12:07 5.11
1.55 82:28 20:32 13:15 12:23 6.66

10.33mi, 2:00:52, 3 NOV 24, Chantilly, Virginia

iThink:
VØJ and Narvent, "Memory Reboot (Sped Up)" (101bpm)
Sugarcult, "Dead Living" (160bpm)
Suicidal Tendencies, "Go Skate!" (109 bpm)

WX at 5 PM (22) Nov 03 57.0 (13.9) 30.9 (-0.6) 30.39 (1029) E 6 RH 36
Odometer 24B: 252.0mi
TE 4.4/0.0. Exercise Load 203. Average/max heart rate = 141/156.

Nominally long slow run that was harder than it felt. HR would not go down much in the end, making this more of a tempo run nominally by effort even if it didn't feel like one. My legs are going to be a little sore after this and I probably need to go for a short recovery run tomorrow.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.29 0:26:32 26:32 11:35 11:35 2.29
1.02 0:38:09 11:37 11:23 11:32 3.31
1.85 0:59:30 21:21 11:32 11:32 5.16
1.86 1:21:10 21:40 11:39 11:34 7.02
1.03 1:33:34 12:24 12:02 11:37 8.05
2.28 2:00:52 27:18 11:58 11:42 10.33

6.66mi, 77:45, 2 NOV 24, Chantilly, Virginia

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

WX at 6 PM (22) Nov 02 61.0 (16.1) 35.1 (1.7) 30.33 (1027) NNW 8 RH 37
Odometer 24B: 241.7mi
TE 3.6/0.2. Exercise Load 137. Average/max heart rate = 136/148.

Felt a bit wobbly until mile 2.5. I could feel things loosen up by then and the return felt pretty good. Objective for today was a long run but I decided to bag it off and just run my usual 666.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.28 26:15 26:15 11:31 11:31 2.28
1.05 39:30 13:15 12:37 11:52 3.33
1.05 52:05 12:35 11:59 11:53 4.38
2.28 77:45 25:40 11:15 11:40 6.66

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