iThink: none as I was watching the 1982 (silly) action film The Soldier.
WX at 9 PM (1) Apr 02 54.7 (12.6) 40.6 (4.8) 30.25 (1024) ESE 9
Odometer 14B: 411.0mi
TE 3.6/0.0 Exercise load 122 Avg/Max Power 143/224W Avg/Max HR 139/155
Wasn't sure how hard I was going to go, but it was harder than I thought I might pull, which is good, because I didn't feel very ambitious, and today was not supposed to be a recovery day.
Splits
Distance: 10000
Time: 44:57.6
Avg/500m: 02:14.9
Drag Factor: 105
Per Mile: 00:07:14
Wednesday, April 02, 2025
10,000m on Concept2 Model D, 44:57.6, 2 APR 25, Lorton, Virginia
Tuesday, April 01, 2025
4.44mi+lift, 56:17, 1 APR 25, Lorton, Virginia
iThink:
For Against, "The Pennines" (165bpm)
WX at 6 PM (22) Apr 01 57.7 (14.3) 24.8 (-4.0) 30.11 (1019) NNW 7 RH 27
Odometer 25A: 247.1mi
Run TE 2.7/0.0. Exercise Load 57 Average/max heart rate = 126/133
Easy, easy recovery after yesterday's long and surprisingly challenging run. The goal was to run in zone 2 and for once, I think I actually did it. Anything more than that would've been unwise.
Negative splits were consistent with warming up in the first two laps. I was trying to not go too hard on the last lap.
Lifting today after run:
Dumbbell Deadlift 10/10/10 @50+50
Dumbbell Overhead Press 10/10/10 @25+25
Dumbbell Chest Press 10/10/10 @25+25
Dumbbell Squat 10/10/10 @50+50
Splits
For Against, "The Pennines" (165bpm)
WX at 6 PM (22) Apr 01 57.7 (14.3) 24.8 (-4.0) 30.11 (1019) NNW 7 RH 27
Odometer 25A: 247.1mi
Run TE 2.7/0.0. Exercise Load 57 Average/max heart rate = 126/133
Easy, easy recovery after yesterday's long and surprisingly challenging run. The goal was to run in zone 2 and for once, I think I actually did it. Anything more than that would've been unwise.
Negative splits were consistent with warming up in the first two laps. I was trying to not go too hard on the last lap.
Lifting today after run:
Dumbbell Deadlift 10/10/10 @50+50
Dumbbell Overhead Press 10/10/10 @25+25
Dumbbell Chest Press 10/10/10 @25+25
Dumbbell Squat 10/10/10 @50+50
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 14:29 14:29 13:03 13:03 1.11
1.11 28:38 14:09 12:45 12:54 2.22
1.11 42:26 13:48 12:26 12:45 3.33
1.11 56:17 13:51 12:29 12:41 4.44
1.11 14:29 14:29 13:03 13:03 1.11
1.11 28:38 14:09 12:45 12:54 2.22
1.11 42:26 13:48 12:26 12:45 3.33
1.11 56:17 13:51 12:29 12:41 4.44
Monday, March 31, 2025
8.12mi, 96:27, 31 MAR 25, Lorton, Virginia
iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Dayglow, Can I Call You Tonight? (130 bpm)
WX at 7 PM (23) Mar 31 80.4 (26.9) 57.7 (14.3) 29.51 (999) S 8 RH 45 lightning observed
Odometer 25A: 250.7mi
TE 3./0.1. Exercise Load 148. Average/max heart rate = 141/159
First exercise in a few days. I was meaning to get at it yesterday but I was exhausted after lunch with my parents. Today didn't feel hard, but it was definitely hard if my hip flexors and IT band and knees are any indicator. I need to stretch tonight or there'll be hell to pay later on.
Splits
The Get Up Kids, Ten Minutes (170 bpm)
Dayglow, Can I Call You Tonight? (130 bpm)
WX at 7 PM (23) Mar 31 80.4 (26.9) 57.7 (14.3) 29.51 (999) S 8 RH 45 lightning observed
Odometer 25A: 250.7mi
TE 3./0.1. Exercise Load 148. Average/max heart rate = 141/159
First exercise in a few days. I was meaning to get at it yesterday but I was exhausted after lunch with my parents. Today didn't feel hard, but it was definitely hard if my hip flexors and IT band and knees are any indicator. I need to stretch tonight or there'll be hell to pay later on.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.24 27:19 27:19 12:12 12:12 2.24
1.81 48:59 21:40 11:58 12:06 4.05
2.46 77:49 28:50 11:43 11:57 6.51
1.61 96:27 18:38 11:34 11:53 8.12
2.24 27:19 27:19 12:12 12:12 2.24
1.81 48:59 21:40 11:58 12:06 4.05
2.46 77:49 28:50 11:43 11:57 6.51
1.61 96:27 18:38 11:34 11:53 8.12
Friday, March 28, 2025
12,000m on Concept2 Model D, 55:43, 28 MAR 25, Lorton, Virginia
iThink: none as I was watching the 1978 Vietnam War film Go Tell The Spartans.
WX at 7 PM (0) Feb 21 33.1 (0.6) 10.8 (-11.8) 30.4 (1029) WNW 13
Odometer 14B: 411.0mi
TE 3.6/0.0 Exercise load 91 Avg/Max Power 130/152W Avg/Max HR 134/143
First row in a while, as my knees were bothering me and I decided to try something in the hopes they won't hurt as much. Likewise my back. A little longer than I usually row, but not as far as the 15km I planned.
Splits
Distance: 12000
Time: 0:55:43.0
Avg/500m: 02:19.3
Drag Factor: 105
Per Mile: 00:07:28
Wednesday, March 26, 2025
6.66mi, 70:52, 26 MAR 25, Lorton, Virginia
iThink:
Alvvays, Pecking Order (158 bpm)
The Get Up Kids, Ten Minutes (170 bpm)
WX at 8 PM (0) Mar 26 51.6 (10.9) 14.0 (-10.0) 30.14 (1020) NW 9 RH 21
Odometer 25A: 242.6mi
TE 3.9/0.0. Exercise Load 147. Average/max heart rate = 135/146
Oh yeah, negative splits!!! I have found my latest 1.11 mile loop, and that means an easy (and comparatively flat) way to get my standard distance in.
I need to lift later as it'll help with the back.
Splits
Alvvays, Pecking Order (158 bpm)
The Get Up Kids, Ten Minutes (170 bpm)
WX at 8 PM (0) Mar 26 51.6 (10.9) 14.0 (-10.0) 30.14 (1020) NW 9 RH 21
Odometer 25A: 242.6mi
TE 3.9/0.0. Exercise Load 147. Average/max heart rate = 135/146
Oh yeah, negative splits!!! I have found my latest 1.11 mile loop, and that means an easy (and comparatively flat) way to get my standard distance in.
I need to lift later as it'll help with the back.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 12:04 12:04 10:52 10:52 1.11
1.12 24:17 12:13 10:54 10:53 2.23
1.11 36:29 12:12 10:59 10:55 3.34
1.11 48:10 11:41 10:32 10:49 4.45
1.10 59:42 11:32 10:29 10:45 5.55
1.11 70:52 11:10 10:04 10:38 6.66
1.11 12:04 12:04 10:52 10:52 1.11
1.12 24:17 12:13 10:54 10:53 2.23
1.11 36:29 12:12 10:59 10:55 3.34
1.11 48:10 11:41 10:32 10:49 4.45
1.10 59:42 11:32 10:29 10:45 5.55
1.11 70:52 11:10 10:04 10:38 6.66
Monday, March 24, 2025
4.44mi, 54:07, 24 MAR 25, Lorton, Virginia
iThink:
Sugarcult, Dead Living (160bpm)
WX at 8 PM (0) Mar 24 54.5 (12.5) 51.6 (10.9) 29.75 (1007) Calm RH 89
Odometer 25A: 235.9mi
TE 2.9/0.0. Exercise Load 69. Average/max heart rate = 133/140
Easy run as my legs are still tired. I lifted a little bit before running, mostly because my back flared up big time this weekend.
Lifting today:
Dumbbell Deadlift 10@30+30 10/10 @40+40
Dumbbell Squat 10/10/10 @40+40
Splits
Sugarcult, Dead Living (160bpm)
WX at 8 PM (0) Mar 24 54.5 (12.5) 51.6 (10.9) 29.75 (1007) Calm RH 89
Odometer 25A: 235.9mi
TE 2.9/0.0. Exercise Load 69. Average/max heart rate = 133/140
Easy run as my legs are still tired. I lifted a little bit before running, mostly because my back flared up big time this weekend.
Lifting today:
Dumbbell Deadlift 10@30+30 10/10 @40+40
Dumbbell Squat 10/10/10 @40+40
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 13:20 13:20 12:01 12:01 1.11
1.11 26:54 13:34 12:13 12:07 2.22
1.11 40:35 13:41 12:20 12:11 3.33
1.11 54:07 13:32 12:12 12:11 4.44
1.11 13:20 13:20 12:01 12:01 1.11
1.11 26:54 13:34 12:13 12:07 2.22
1.11 40:35 13:41 12:20 12:11 3.33
1.11 54:07 13:32 12:12 12:11 4.44
Saturday, March 22, 2025
7.94mi, 93:02, 22 MAR 25, Lorton, Virginia
iThink:
Dentist, Night Swimming (163 bpm)
The Cure, "A Forest" (from Concert) (80bpm)
Dos Gringos, Going In For Guns (live) (120bpm)
WX at 6 PM (22) Mar 22 66.2 (19.0) 27.3 (-2.6) 29.77 (1008) WNW 18G30 RH 23
Odometer 25A: 231.4mi
TE 3.8/0.0. Exercise Load 142. Average/max heart rate = 139/151
I was running this course for the first time but I sure as hell did not expect 18 gusting to 30mph winds in my face for the first half of it. Oops.
I went markedly harder than I probably should've, and the splits once I started to turn southeast got much faster, probably due to the headwind turning into a crosswise tailwind. I should run very easy recovery tomorrow.
Splits
Dentist, Night Swimming (163 bpm)
The Cure, "A Forest" (from Concert) (80bpm)
Dos Gringos, Going In For Guns (live) (120bpm)
WX at 6 PM (22) Mar 22 66.2 (19.0) 27.3 (-2.6) 29.77 (1008) WNW 18G30 RH 23
Odometer 25A: 231.4mi
TE 3.8/0.0. Exercise Load 142. Average/max heart rate = 139/151
I was running this course for the first time but I sure as hell did not expect 18 gusting to 30mph winds in my face for the first half of it. Oops.
I went markedly harder than I probably should've, and the splits once I started to turn southeast got much faster, probably due to the headwind turning into a crosswise tailwind. I should run very easy recovery tomorrow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:33 20:33 12:36 12:36 1.63
2.46 50:10 29:37 12:02 12:16 4.09
1.80 70:44 20:34 11:26 12:01 5.89
2.05 93:02 22:18 10:53 11:43 7.94
1.63 20:33 20:33 12:36 12:36 1.63
2.46 50:10 29:37 12:02 12:16 4.09
1.80 70:44 20:34 11:26 12:01 5.89
2.05 93:02 22:18 10:53 11:43 7.94
Wednesday, March 19, 2025
4.27mi, 56:34, 19 MAR 25, Lorton, Virginia
iThink:
Network Music Ensemble, Energy (160 bpm)
WX at 8 PM (0) Mar 19 64.2 (17.9) 32.9 (0.5) 29.87 (1011) ESE 8 RH 30
Odometer 25A: 223.5mi
TE 2.4/0.0. Exercise Load 46. Average/max heart rate = 128/137
Easy recovery run - legs were definitely tired, so this is mostly to work them out easy today rather than a Do Nothing But Eat Day.
Splits
Network Music Ensemble, Energy (160 bpm)
WX at 8 PM (0) Mar 19 64.2 (17.9) 32.9 (0.5) 29.87 (1011) ESE 8 RH 30
Odometer 25A: 223.5mi
TE 2.4/0.0. Exercise Load 46. Average/max heart rate = 128/137
Easy recovery run - legs were definitely tired, so this is mostly to work them out easy today rather than a Do Nothing But Eat Day.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.16 29:08 29:08 13:29 13:29 2.16
2.11 56:34 27:26 13:00 13:15 4.27
2.16 29:08 29:08 13:29 13:29 2.16
2.11 56:34 27:26 13:00 13:15 4.27
Tuesday, March 18, 2025
7.73mi, 85:41, 18 MAR 25, Lorton, Virginia
iThink:
Darude, Sandstorm (136 bpm)
The Cult, She Sells Sanctuary (139 bpm)
WX at 8 PM (0) Mar 18 57.4 (14.1) 21.9 (-5.6) 30.01 (1016) Calm RH 25
Odometer 25A: 219.2mi
TE 4.2/0.0. Exercise Load 177. Average/max heart rate = 144/155
First run after an unintentionally long break. This did not feel like what my watch was supposedly recording. Not sure what to think of that, although maybe if I was more conscientious, I would put on my HRM-Tri to get a more accurate HRM reading and other analytics.
Weather was about as good as it gets. So I went. Negative downhill splits, wheeeee! Seriously, though, I need to run LSD and this was far too hard for LSD.
Splits
Darude, Sandstorm (136 bpm)
The Cult, She Sells Sanctuary (139 bpm)
WX at 8 PM (0) Mar 18 57.4 (14.1) 21.9 (-5.6) 30.01 (1016) Calm RH 25
Odometer 25A: 219.2mi
TE 4.2/0.0. Exercise Load 177. Average/max heart rate = 144/155
First run after an unintentionally long break. This did not feel like what my watch was supposedly recording. Not sure what to think of that, although maybe if I was more conscientious, I would put on my HRM-Tri to get a more accurate HRM reading and other analytics.
Weather was about as good as it gets. So I went. Negative downhill splits, wheeeee! Seriously, though, I need to run LSD and this was far too hard for LSD.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 23:31 23:31 11:25 11:25 2.06
1.80 44:10 20:39 11:28 11:27 3.86
1.80 63:38 19:28 10:49 11:15 5.66
2.07 85:41 22:03 10:39 11:05 7.73
2.06 23:31 23:31 11:25 11:25 2.06
1.80 44:10 20:39 11:28 11:27 3.86
1.80 63:38 19:28 10:49 11:15 5.66
2.07 85:41 22:03 10:39 11:05 7.73
Thursday, March 13, 2025
5.0mi, 52:46, 12 MAR 25, Lorton, Virginia
iThink:
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)
WX at 7 PM (23) Mar 13 51.4 (10.8) 39.7 (4.3) 29.99 (1015) Calm RH 64
Odometer 25A: 216.5mi
TE 4.3/0.0. Exercise Load 183. Average/max heart rate = 145/162
I waited a while inadvertently to run. Start was a little chilly but I felt strong, and then I ran a PB for the mile, fastest I've run in a long while. I was surprised but gratified for sure.
Splits
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)
WX at 7 PM (23) Mar 13 51.4 (10.8) 39.7 (4.3) 29.99 (1015) Calm RH 64
Odometer 25A: 216.5mi
TE 4.3/0.0. Exercise Load 183. Average/max heart rate = 145/162
I waited a while inadvertently to run. Start was a little chilly but I felt strong, and then I ran a PB for the mile, fastest I've run in a long while. I was surprised but gratified for sure.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.51 27:57 27:57 11:08 11:08 2.51
2.49 52:46 24:49 09:58 10:33 5.00
2.51 27:57 27:57 11:08 11:08 2.51
2.49 52:46 24:49 09:58 10:33 5.00
Tuesday, March 11, 2025
4.31mi, 53:13, 11 MAR 25, Lorton, Virginia
iThink:
d3admau5, There Might Be Coffee (128bpm)
Limp Bizkit, Rollin' (Air Raid Vehicle) (96 bpm)
WX at 7 PM (23) Mar 11 66.6 (19.2) 31.5 (-0.3) 29.69 (1005) ESE 6 RH 26
Odometer 25A: 215.8mi
TE 3.0/0.0. Exercise Load 73. Average/max heart rate = 132/141
Jesus titty fucking christ dead legs. Tomorrow's a rest day.
As could be expected, faster return leg, partly because of downhill, but partly because of warmup.
Splits
d3admau5, There Might Be Coffee (128bpm)
Limp Bizkit, Rollin' (Air Raid Vehicle) (96 bpm)
WX at 7 PM (23) Mar 11 66.6 (19.2) 31.5 (-0.3) 29.69 (1005) ESE 6 RH 26
Odometer 25A: 215.8mi
TE 3.0/0.0. Exercise Load 73. Average/max heart rate = 132/141
Jesus titty fucking christ dead legs. Tomorrow's a rest day.
As could be expected, faster return leg, partly because of downhill, but partly because of warmup.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 27:32 27:32 12:34 12:34 2.19
2.12 53:13 25:41 12:07 12:21 4.31
2.19 27:32 27:32 12:34 12:34 2.19
2.12 53:13 25:41 12:07 12:21 4.31
Monday, March 10, 2025
6.04mi, 70:03, 10 MAR 25, Lorton, Virginia
iThink:
Above and Beyond feat. Oceanlab, On A Good Day (Daniel Kandi mix) (138 bpm)
George Sanger, Goal Line: Defending the Claw (82 bpm)
WX at 7 PM (23) Mar 10 61.2 (16.2) 24.1 (-4.4) 29.8 (1009) SE 5 RH 23
Odometer 25A: 211.5mi
TE 3.5/0.0. Exercise Load 117. Average/max heart rate = 134/141
I felt pretty tired and my legs certainly were feeling tired, but I was running surprisingly quickly at the end (q.v. the significant drop in mile pace in leg 4) for having cranked out 6 today and the punishing trail run of two days ago.
Splits
Above and Beyond feat. Oceanlab, On A Good Day (Daniel Kandi mix) (138 bpm)
George Sanger, Goal Line: Defending the Claw (82 bpm)
WX at 7 PM (23) Mar 10 61.2 (16.2) 24.1 (-4.4) 29.8 (1009) SE 5 RH 23
Odometer 25A: 211.5mi
TE 3.5/0.0. Exercise Load 117. Average/max heart rate = 134/141
I felt pretty tired and my legs certainly were feeling tired, but I was running surprisingly quickly at the end (q.v. the significant drop in mile pace in leg 4) for having cranked out 6 today and the punishing trail run of two days ago.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.84 21:55 21:55 11:55 11:55 1.84
1.19 35:58 14:03 11:48 11:52 3.03
1.18 50:17 14:19 12:08 11:57 4.21
1.83 70:03 19:46 10:48 11:36 6.04
1.84 21:55 21:55 11:55 11:55 1.84
1.19 35:58 14:03 11:48 11:52 3.03
1.18 50:17 14:19 12:08 11:57 4.21
1.83 70:03 19:46 10:48 11:36 6.04
Saturday, March 08, 2025
7.23mi, 87:43, 8 MAR 25, Lorton, Virginia
iThink:
The Get Up Kids, Ten Minutes (170 bpm)
The Get Up Kids, Central Standard Time 7" (136 bpm)
WX at 1 PM (18) Mar 08 51 (11) 21 (-6) 29.78 (1008) NW 23G30 RH 29
Odometer 25A: 205.5mi
TE 4.1/0.0. Exercise Load 159. Average/max heart rate = 140/149
First time running the trails near my house. I did not expect to run almost the entirety of the trail network and I'm pretty sure my legs are going to remind me of it for a day or two. The wind was kicking today.
Splits
The Get Up Kids, Ten Minutes (170 bpm)
The Get Up Kids, Central Standard Time 7" (136 bpm)
WX at 1 PM (18) Mar 08 51 (11) 21 (-6) 29.78 (1008) NW 23G30 RH 29
Odometer 25A: 205.5mi
TE 4.1/0.0. Exercise Load 159. Average/max heart rate = 140/149
First time running the trails near my house. I did not expect to run almost the entirety of the trail network and I'm pretty sure my legs are going to remind me of it for a day or two. The wind was kicking today.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.77 08:43 08:43 11:19 11:19 0.77
5.77 79:31 10:48 12:16 12:10 6.54
0.69 87:43 08:12 11:53 12:08 7.23
0.77 08:43 08:43 11:19 11:19 0.77
5.77 79:31 10:48 12:16 12:10 6.54
0.69 87:43 08:12 11:53 12:08 7.23
Thursday, March 06, 2025
5.04mi, 58:47, 6 MAR 25, Lorton, Virginia
iThink:
Mark Darnell, In The Age Of Steam (144bpm)
The Killers, Run For Cover (165bpm)
WX at 6 PM (23) Mar 06 41.0 (5.0) 23.4 (-4.8) 29.63 (1003) WNW 22G29 RH 49
Odometer 25A: 198.2mi
TE 3.3/0.0. Exercise Load 100. Average/max heart rate = 134/151
First run along this route, taking the Cross-County Trail almost to its southern terminus at Occoqan River Park. Long downhill on the outbound meant a long ascent on the return.
Super-windy so I wore full sweatgear, which was about the right call. I was surprised I wasn't sucking worse on the uphill as my initial ascent seemed to be holding at about 132-135bpm, which I did not expect. Beginning was a bit harder than otherwise because it was so chilly. I was fully warmed up at the end, which might explain the burst of speed relative to a run of that perceived intensity.
Splits
Mark Darnell, In The Age Of Steam (144bpm)
The Killers, Run For Cover (165bpm)
WX at 6 PM (23) Mar 06 41.0 (5.0) 23.4 (-4.8) 29.63 (1003) WNW 22G29 RH 49
Odometer 25A: 198.2mi
TE 3.3/0.0. Exercise Load 100. Average/max heart rate = 134/151
First run along this route, taking the Cross-County Trail almost to its southern terminus at Occoqan River Park. Long downhill on the outbound meant a long ascent on the return.
Super-windy so I wore full sweatgear, which was about the right call. I was surprised I wasn't sucking worse on the uphill as my initial ascent seemed to be holding at about 132-135bpm, which I did not expect. Beginning was a bit harder than otherwise because it was so chilly. I was fully warmed up at the end, which might explain the burst of speed relative to a run of that perceived intensity.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 19:44 19:44 11:36 11:36 1.70
0.82 28:37 08:53 10:50 11:21 2.52
0.82 39:10 10:33 12:52 11:44 3.34
1.70 58:47 19:37 11:32 11:40 5.04
1.70 19:44 19:44 11:36 11:36 1.70
0.82 28:37 08:53 10:50 11:21 2.52
0.82 39:10 10:33 12:52 11:44 3.34
1.70 58:47 19:37 11:32 11:40 5.04
Tuesday, March 04, 2025
6.79mi, 80:06, 4 MAR 25, Lorton, Virginia
iThink:
Above & Beyond feat. Oceanlab, On A Good Day (136bpm)
Dos Gringos, Going In For Guns (live) (120bpm)
WX at 7 PM (0) Mar 04 53.6 (12.0) 26.6 (-3.0) 30.01 (1016) Calm RH 34
Odometer 25A: 193.2mi
TE 3.8/0.0. Exercise Load 132. Average/max heart rate = 137/147
Another run I didn't feel like doing but glad I did at the end. As usual, there are no flat courses around here, so even if I want to go easy, I am going to climb and descend.
Weather was good today, and I felt stronger than I would've otherwise, based on my splits.
Splits
Above & Beyond feat. Oceanlab, On A Good Day (136bpm)
Dos Gringos, Going In For Guns (live) (120bpm)
WX at 7 PM (0) Mar 04 53.6 (12.0) 26.6 (-3.0) 30.01 (1016) Calm RH 34
Odometer 25A: 193.2mi
TE 3.8/0.0. Exercise Load 132. Average/max heart rate = 137/147
Another run I didn't feel like doing but glad I did at the end. As usual, there are no flat courses around here, so even if I want to go easy, I am going to climb and descend.
Weather was good today, and I felt stronger than I would've otherwise, based on my splits.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.84 22:26 22:26 12:12 12:12 1.84
1.56 40:39 18:13 11:41 11:57 3.40
1.55 59:17 18:38 12:01 11:59 4.95
1.84 80:06 20:49 11:19 11:48 6.79
1.84 22:26 22:26 12:12 12:12 1.84
1.56 40:39 18:13 11:41 11:57 3.40
1.55 59:17 18:38 12:01 11:59 4.95
1.84 80:06 20:49 11:19 11:48 6.79
Sunday, March 02, 2025
6.78mi, 77:52, 2 MAR 25, Lorton, Virginia
iThink:
Peter Gabriel, Red Rain (113bpm)
Sugarcult, Dead Living (160bpm)
WX at 5 PM (22) Mar 02 38.3 (3.5) 1.8 (-16.8) 30.14 (1020) NW 10 RH 21
Odometer 25A: 186.4mi
TE 3.9/0.0. Exercise Load 147. Average/max heart rate = 141/149
Today started easy and finished fast, far faster than I expected. I was chilly at first given the weather so I probably went out a little harder than normal, but the return I was holding stronger speed than I expected and decided to push it a bit to see how it would feel. It was faster than expected.
Splits
Peter Gabriel, Red Rain (113bpm)
Sugarcult, Dead Living (160bpm)
WX at 5 PM (22) Mar 02 38.3 (3.5) 1.8 (-16.8) 30.14 (1020) NW 10 RH 21
Odometer 25A: 186.4mi
TE 3.9/0.0. Exercise Load 147. Average/max heart rate = 141/149
Today started easy and finished fast, far faster than I expected. I was chilly at first given the weather so I probably went out a little harder than normal, but the return I was holding stronger speed than I expected and decided to push it a bit to see how it would feel. It was faster than expected.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 16:01 16:01 11:31 11:31 1.39
2.00 39:41 23:40 11:50 11:42 3.39
1.56 58:48 19:07 12:15 11:53 4.95
1.83 77:52 19:04 10:25 11:29 6.78
1.39 16:01 16:01 11:31 11:31 1.39
2.00 39:41 23:40 11:50 11:42 3.39
1.56 58:48 19:07 12:15 11:53 4.95
1.83 77:52 19:04 10:25 11:29 6.78
Friday, February 28, 2025
7.71mi, 93:35, 28 FEB 25, Lorton, Virginia
iThink:
Kinetica & Dreamy, Remember Me (Original Mix) (140bpm)
New Model Army, Poison Street (172bpm)
XTC, The Ballad of Peter Pumpkinhead (123bpm)
WX at 7 PM (0) Feb 28 51.4 (10.8) 22.6 (-5.2) 29.72 (1006) SE 5 RH 32
Odometer 25A: 179.4mi
TE 3.7/0.0. Exercise Load 136. Average/max heart rate = 138/152
Easy run as I didn't want to push it and I wasn't sure how I was going to feel. I felt better by the end.
I am aghast at the US selling out Ukraine in the news today. Trump probably won't live long enough to face the consequences of this, but America's reputation as a guarantor of freedom was irrevocably tarnished. The American flag used to stand for something. I'm not sure what now.
Splits
Kinetica & Dreamy, Remember Me (Original Mix) (140bpm)
New Model Army, Poison Street (172bpm)
XTC, The Ballad of Peter Pumpkinhead (123bpm)
WX at 7 PM (0) Feb 28 51.4 (10.8) 22.6 (-5.2) 29.72 (1006) SE 5 RH 32
Odometer 25A: 179.4mi
TE 3.7/0.0. Exercise Load 136. Average/max heart rate = 138/152
Easy run as I didn't want to push it and I wasn't sure how I was going to feel. I felt better by the end.
I am aghast at the US selling out Ukraine in the news today. Trump probably won't live long enough to face the consequences of this, but America's reputation as a guarantor of freedom was irrevocably tarnished. The American flag used to stand for something. I'm not sure what now.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:19 16:19 11:55 11:55 1.37
1.17 31:09 14:50 12:41 12:16 2.54
1.31 47:34 16:25 12:32 12:21 3.85
1.34 64:06 16:32 12:20 12:21 5.19
1.14 77:16 13:10 11:33 12:12 6.33
1.38 93:35 16:19 11:49 12:08 7.71
1.37 16:19 16:19 11:55 11:55 1.37
1.17 31:09 14:50 12:41 12:16 2.54
1.31 47:34 16:25 12:32 12:21 3.85
1.34 64:06 16:32 12:20 12:21 5.19
1.14 77:16 13:10 11:33 12:12 6.33
1.38 93:35 16:19 11:49 12:08 7.71
Wednesday, February 26, 2025
5.0mi, 62:39, 26 FEB 25, Lorton, Virginia
iThink:
The Get Up Kids, Shorty (111bpm)
The Get Up Kids, Woodson (102bpm)
WX at 7 PM (0) Feb 26 55.4 (13.0) 35.4 (1.9) 29.9 (1012) SE 6 RH 47
Odometer 25A: 176.7mi
TE 3.0/0.1. Exercise Load 77. Average/max heart rate = 125/140
I was going to run 7, and then when I started, my legs were so dead that running anything much more than I did would've been super injudicious.
It's supposed to rain tomorrow, so it'll be a rest day tomorrow. Holy shit dead legs.
Splits
The Get Up Kids, Shorty (111bpm)
The Get Up Kids, Woodson (102bpm)
WX at 7 PM (0) Feb 26 55.4 (13.0) 35.4 (1.9) 29.9 (1012) SE 6 RH 47
Odometer 25A: 176.7mi
TE 3.0/0.1. Exercise Load 77. Average/max heart rate = 125/140
I was going to run 7, and then when I started, my legs were so dead that running anything much more than I did would've been super injudicious.
It's supposed to rain tomorrow, so it'll be a rest day tomorrow. Holy shit dead legs.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 62:39 02:39 12:32 12:32 5.00
5.00 62:39 02:39 12:32 12:32 5.00
Tuesday, February 25, 2025
6.66mi, 82:37, 25 FEB 25, Lorton, Virginia
iThink:
The Get Up Kids, Ten Minutes (170bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)
Dentist, New Dress (170bpm)
WX at 7 PM (0) Feb 25 61.0 (16.1) 30.2 (-1.0) 29.75 (1007) NW 7 RH 31
Odometer 25A: 171.7mi
TE 3.4/0.1. Exercise Load 103. Average/max heart rate = 133/154
The watch said to take a rest day. But it's the warmest day of the year so far, so I decided to get a run in anyway.
Went very easy as I knew I didn't want to overtrain TOO much.
Splits
The Get Up Kids, Ten Minutes (170bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)
Dentist, New Dress (170bpm)
WX at 7 PM (0) Feb 25 61.0 (16.1) 30.2 (-1.0) 29.75 (1007) NW 7 RH 31
Odometer 25A: 171.7mi
TE 3.4/0.1. Exercise Load 103. Average/max heart rate = 133/154
The watch said to take a rest day. But it's the warmest day of the year so far, so I decided to get a run in anyway.
Went very easy as I knew I didn't want to overtrain TOO much.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:53 16:53 12:19 12:19 1.37
1.16 31:50 14:57 12:53 12:35 2.53
0.81 42:03 10:13 12:37 12:35 3.34
0.81 52:10 10:07 12:29 12:34 4.15
1.17 66:00 13:50 11:49 12:24 5.32
1.34 82:37 16:37 12:24 12:24 6.66
1.37 16:53 16:53 12:19 12:19 1.37
1.16 31:50 14:57 12:53 12:35 2.53
0.81 42:03 10:13 12:37 12:35 3.34
0.81 52:10 10:07 12:29 12:34 4.15
1.17 66:00 13:50 11:49 12:24 5.32
1.34 82:37 16:37 12:24 12:24 6.66
Monday, February 24, 2025
6.66mi on dreadmill, 75:31, 24 FEB 25, Lorton, Virginia
iThink:
Nothing as I was watching the film Battle of Algiers while I was running.
WX at 11 PM (4) Feb 24 40.3 (4.6) 28.2 (-2.1) 29.9 (1012) Calm
Odometer 25A: 165.0mi
TE 4.3/0.0. Exercise Load 177. Average/max heart rate = 141/150
Late start. But I got my 6.66 in. Then I did leg curls and leg extensions, resulting in some of the most crippling hamstring cramps I've ever had. Better now, though.
I didn't feel like I was going very hard, in spite of the training effect rating - I set the speed for 5.3mph as I was looking to burn lard. Heart rate was higher than might've been prudent for the first dreadmill run in a while.
Holy crap is Battle of Algiers a powerful movie. Never seen it until now.
Splits
Nothing as I was watching the film Battle of Algiers while I was running.
WX at 11 PM (4) Feb 24 40.3 (4.6) 28.2 (-2.1) 29.9 (1012) Calm
Odometer 25A: 165.0mi
TE 4.3/0.0. Exercise Load 177. Average/max heart rate = 141/150
Late start. But I got my 6.66 in. Then I did leg curls and leg extensions, resulting in some of the most crippling hamstring cramps I've ever had. Better now, though.
I didn't feel like I was going very hard, in spite of the training effect rating - I set the speed for 5.3mph as I was looking to burn lard. Heart rate was higher than might've been prudent for the first dreadmill run in a while.
Holy crap is Battle of Algiers a powerful movie. Never seen it until now.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:27 11:27 11:27 11:27 1.00
1.00 22:47 11:20 11:20 11:23 2.00
1.00 34:07 11:20 11:20 11:22 3.00
1.00 45:29 11:22 11:22 11:22 4.00
1.00 56:46 11:17 11:17 11:21 5.00
1.00 68:03 11:17 11:17 11:20 6.00
0.66 75:31 07:28 11:19 11:20 6.66
1.00 11:27 11:27 11:27 11:27 1.00
1.00 22:47 11:20 11:20 11:23 2.00
1.00 34:07 11:20 11:20 11:22 3.00
1.00 45:29 11:22 11:22 11:22 4.00
1.00 56:46 11:17 11:17 11:21 5.00
1.00 68:03 11:17 11:17 11:20 6.00
0.66 75:31 07:28 11:19 11:20 6.66
Wednesday, February 19, 2025
10,000m on Concept2 Model D, 46:36.6, 19 FEB 25, Lorton, Virginia
iThink: none as I was watching the Army-Yale lacrosse game from earlier today.
WX at 6 PM (23) Feb 19 23.7 (-4.6) 13.3 (-10.4) 30.27 (1025) SSW 3
Odometer 14B: 411.0mi
TE 3.7/0.0 Exercise load 124. Average/max heart rate 139/156
Rowing instead of running outside in sub-freezing temperatures since my cold is still not completely gone. Was watching Army put a clinic on Yale...score was 11-3 about a third of the way thru the 3rd quarter when I finished. Not awesome, but that wasn't the goal - doing something substantive was the goal, which I did.
Splits
Distance: 10000
Time: 46:36.6
Avg/500m: 02:19.8
Drag Factor: 106
Per Mile: 00:07:30
Tuesday, February 18, 2025
4.61mi, 52:22, 18 FEB 25, Lorton, Virginia
iThink:
For Against, "The Pennines" (165bpm)
WX at 6 PM (23) Feb 18 34.2 (1.2) 0.1 (-17.7) 30.26 (1024) NW 7 RH 22 WC 28 (-2)
Odometer 25A: 157.9mi
TE 3.6/0.0. Exercise Load 117. Average/max heart rate = 138/147
Maintaining momentum. Today was cold, not the least of which because of the wind chill, but also, it is going to get colder tonight, so I needed to get this in ASAP.
Astoundingly, the VO2 max rating of 40 is holding, against all odds.
Splits
For Against, "The Pennines" (165bpm)
WX at 6 PM (23) Feb 18 34.2 (1.2) 0.1 (-17.7) 30.26 (1024) NW 7 RH 22 WC 28 (-2)
Odometer 25A: 157.9mi
TE 3.6/0.0. Exercise Load 117. Average/max heart rate = 138/147
Maintaining momentum. Today was cold, not the least of which because of the wind chill, but also, it is going to get colder tonight, so I needed to get this in ASAP.
Astoundingly, the VO2 max rating of 40 is holding, against all odds.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 15:54 15:54 11:31 11:31 1.38
1.13 29:22 13:28 11:55 11:42 2.51
2.10 52:22 23:00 10:57 11:22 4.61
1.38 15:54 15:54 11:31 11:31 1.38
1.13 29:22 13:28 11:55 11:42 2.51
2.10 52:22 23:00 10:57 11:22 4.61
Monday, February 17, 2025
4.21mi, 50:53, 17 FEB 25, Lorton, Virginia
iThink:
Kyle Richards, "Jester" from the PC video game Terminal Velocity (124bpm)
WX at 6 PM (23) Feb 17 39.4 (4.1) 5.5 (-14.7) 30.06 (1017) WNW 9 RH 23
Odometer 25A: 153.3mi
TE 3.3/0.0. Exercise Load 85. Average/max heart rate = 139/149
First workout in 11 days. Snow was one reason, having a terrible sinus cold was another. I went deliberately easy as I don't want to get sick again, but I got the first warning of "you are turning into a fat piece of shit" yesterday in earnest and I felt like I couldn't bag it off any further. Negative splits are partly from the usual rough start and the fact that most of the return was downhill.
Not sure I buy off on my VO2 max rating of 40, but I'll see how I feel later this week as I want to try to get in a consistent 4 or so a day.
Splits
Kyle Richards, "Jester" from the PC video game Terminal Velocity (124bpm)
WX at 6 PM (23) Feb 17 39.4 (4.1) 5.5 (-14.7) 30.06 (1017) WNW 9 RH 23
Odometer 25A: 153.3mi
TE 3.3/0.0. Exercise Load 85. Average/max heart rate = 139/149
First workout in 11 days. Snow was one reason, having a terrible sinus cold was another. I went deliberately easy as I don't want to get sick again, but I got the first warning of "you are turning into a fat piece of shit" yesterday in earnest and I felt like I couldn't bag it off any further. Negative splits are partly from the usual rough start and the fact that most of the return was downhill.
Not sure I buy off on my VO2 max rating of 40, but I'll see how I feel later this week as I want to try to get in a consistent 4 or so a day.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.11 26:30 26:30 12:34 12:34 2.11
2.10 50:53 24:23 11:37 12:05 4.21
2.11 26:30 26:30 12:34 12:34 2.11
2.10 50:53 24:23 11:37 12:05 4.21
Thursday, February 06, 2025
10,000m on Concept2 Model D, 45:05.7, 6 FEB 25, Lorton, Virginia
iThink: none as I was watching episode 6 of Deutschland 83.
WX at 7 PM (0) Feb 06 43.7 (6.5) 39.2 (4.0) 29.83 (1010) Calm
Odometer 14B: 411.0mi
TE 3.6/0.0 Exercise load 128. Average/max heart rate 138/153
First erg in a bit since the weather improved. I took too long getting out the door and ended up rowing instead of running in the dark. This was suitable to task but the Garmin is still saying I'm overtrained. I still think my HRV baseline was off at start and that's probably a reason why.
Splits
Distance: 10000
Time: 45:05.7
Avg/500m: 02:15.3
Drag Factor: 101
Per Mile: 00:07:15
Tuesday, February 04, 2025
7.68mi, 87:44, 4 FEB 25, Lorton, Virginia
iThink:
Sugarcult, Dead Living (160bpm)
WX at 7 PM (0) Feb 04 46.9 (8.3) 22.1 (-5.5) 30.21 (1023) NW 7 RH 37
Odometer 25A: 149.1mi
TE 3.9/0.1. Exercise Load 151. Average/max heart rate = 133/148
Today was maybe ill-advised as I went long two days in a row, but there's snow forecasted for tomorrow, so I'm putting this in now to get something in before taking tomorrow off. I was trying to run more fluidly but I'm sure my knees are going to act up Real Soon Now.
I was surprised that my HRM was reading what it was -- I felt like I was definitely working harder than the HRM would suggest (and certainly running negative splits on something this long is another factor). My heart rate variability has been low for a few days now, although I think I'm going to chalk that up to a bad baseline since apart from today, I don't think I've been overtraining.
Splits
Sugarcult, Dead Living (160bpm)
WX at 7 PM (0) Feb 04 46.9 (8.3) 22.1 (-5.5) 30.21 (1023) NW 7 RH 37
Odometer 25A: 149.1mi
TE 3.9/0.1. Exercise Load 151. Average/max heart rate = 133/148
Today was maybe ill-advised as I went long two days in a row, but there's snow forecasted for tomorrow, so I'm putting this in now to get something in before taking tomorrow off. I was trying to run more fluidly but I'm sure my knees are going to act up Real Soon Now.
I was surprised that my HRM was reading what it was -- I felt like I was definitely working harder than the HRM would suggest (and certainly running negative splits on something this long is another factor). My heart rate variability has been low for a few days now, although I think I'm going to chalk that up to a bad baseline since apart from today, I don't think I've been overtraining.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 15:29 15:29 11:33 11:33 1.34
1.17 29:44 14:15 12:11 11:51 2.51
1.31 45:12 15:28 11:48 11:50 3.82
1.31 60:03 14:51 11:20 11:42 5.13
1.17 72:44 12:41 10:50 11:33 6.30
1.38 87:44 15:00 10:52 11:25 7.68
1.34 15:29 15:29 11:33 11:33 1.34
1.17 29:44 14:15 12:11 11:51 2.51
1.31 45:12 15:28 11:48 11:50 3.82
1.31 60:03 14:51 11:20 11:42 5.13
1.17 72:44 12:41 10:50 11:33 6.30
1.38 87:44 15:00 10:52 11:25 7.68
Monday, February 03, 2025
6.66mi, 76:42, 3 FEB 25, Lorton, Virginia
iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)" (~144bpm)
WX at 6 PM (23) Feb 03 48.6 (9.2) 38.8 (3.8) 29.92 (1013) Calm RH 69
Odometer 25A: 142.4mi
TE 3.9/0.0. Exercise Load 154. Average/max heart rate = 142/154
First time running off pavement, doing my standard 6.66 run around my house. I deliberately was not going hard, but the uphill sections were still pretty challenging as I was trying not to go too deep into zone 3/4. Conditions were pleasant, helped a bit by the higher humidity today rather than what is usually the case in the winter. In spite of not going as hard as I thought, the times were better than the last time I had a recorded run, which I chalk up to not training as hard, not necessarily being in actually better shape. I need to start building base again as I have started to chunk out very slightly.
I do need to get more disciplined about stretching as my hamstrings and achilles tendon were definitely acting up.
Splits
Y. Takada, "Primitive ~Origin~ (Hero's Theme)" (~144bpm)
WX at 6 PM (23) Feb 03 48.6 (9.2) 38.8 (3.8) 29.92 (1013) Calm RH 69
Odometer 25A: 142.4mi
TE 3.9/0.0. Exercise Load 154. Average/max heart rate = 142/154
First time running off pavement, doing my standard 6.66 run around my house. I deliberately was not going hard, but the uphill sections were still pretty challenging as I was trying not to go too deep into zone 3/4. Conditions were pleasant, helped a bit by the higher humidity today rather than what is usually the case in the winter. In spite of not going as hard as I thought, the times were better than the last time I had a recorded run, which I chalk up to not training as hard, not necessarily being in actually better shape. I need to start building base again as I have started to chunk out very slightly.
I do need to get more disciplined about stretching as my hamstrings and achilles tendon were definitely acting up.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:07 19:07 11:27 11:27 1.67
1.66 38:15 19:08 11:32 11:29 3.33
1.66 57:14 18:59 11:26 11:28 4.99
1.67 76:42 19:28 11:39 11:31 6.66
1.67 19:07 19:07 11:27 11:27 1.67
1.66 38:15 19:08 11:32 11:29 3.33
1.66 57:14 18:59 11:26 11:28 4.99
1.67 76:42 19:28 11:39 11:31 6.66
Saturday, February 01, 2025
7.71mi, 92:29, 1 FEB 25, Lorton, Virginia
iThink:
Sugarcult, Dead Living (160bpm)
Network Music Ensemble, Energy (160 bpm)
WX at 4 PM (21) Feb 01 48.0 (8.9) 14.7 (-9.6) 30.26 (1024) N 8 RH 26
Odometer 25A: 135.7mi
TE 3.7/0.0. Exercise Load 129. Average/max heart rate = 135/148
Where the fuck did January go?
Deliberately easy run today. This felt okay, although my hamstrings are very tight afterwards. Didn't realize both iThinks had the same BPM. If it works, it works.
Splits
Sugarcult, Dead Living (160bpm)
Network Music Ensemble, Energy (160 bpm)
WX at 4 PM (21) Feb 01 48.0 (8.9) 14.7 (-9.6) 30.26 (1024) N 8 RH 26
Odometer 25A: 135.7mi
TE 3.7/0.0. Exercise Load 129. Average/max heart rate = 135/148
Where the fuck did January go?
Deliberately easy run today. This felt okay, although my hamstrings are very tight afterwards. Didn't realize both iThinks had the same BPM. If it works, it works.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:50 16:50 12:17 12:17 1.37
1.18 31:53 15:03 12:45 12:30 2.55
1.30 48:09 16:16 12:31 12:30 3.85
1.34 64:01 15:52 11:50 12:20 5.19
1.15 76:52 12:51 11:10 12:07 6.34
1.37 92:29 15:37 11:24 12:00 7.71
1.37 16:50 16:50 12:17 12:17 1.37
1.18 31:53 15:03 12:45 12:30 2.55
1.30 48:09 16:16 12:31 12:30 3.85
1.34 64:01 15:52 11:50 12:20 5.19
1.15 76:52 12:51 11:10 12:07 6.34
1.37 92:29 15:37 11:24 12:00 7.71
Thursday, January 30, 2025
7.74mi, 89:08, 30 JAN 25, Lorton, Virginia
iThink:
Waterflame, Lines Fading (160 bpm)
WX at 5 PM (22) Jan 30 50.5 (10.3) 21.7 (-5.7) 30.17 (1021) SE 7 RH 31
Odometer 25A: 128.0mi
TE 3.8/0.0. Exercise Load 142. Average/max heart rate = 142/158
First run in fuckin' forever. Didn't want to go too hard, but I did at times. But it felt good to get out there. Knee pain on the medial side of the left knee at start for the first two miles, hip pain in the right rear in the last mile.
Splits
Waterflame, Lines Fading (160 bpm)
WX at 5 PM (22) Jan 30 50.5 (10.3) 21.7 (-5.7) 30.17 (1021) SE 7 RH 31
Odometer 25A: 128.0mi
TE 3.8/0.0. Exercise Load 142. Average/max heart rate = 142/158
First run in fuckin' forever. Didn't want to go too hard, but I did at times. But it felt good to get out there. Knee pain on the medial side of the left knee at start for the first two miles, hip pain in the right rear in the last mile.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:10 16:10 11:48 11:48 1.37
1.17 30:11 14:01 11:59 11:53 2.54
1.32 45:32 15:21 11:38 11:48 3.86
1.33 60:26 14:54 11:12 11:39 5.19
1.16 73:11 12:45 10:59 11:31 6.35
1.39 89:08 15:57 11:28 11:31 7.74
1.37 16:10 16:10 11:48 11:48 1.37
1.17 30:11 14:01 11:59 11:53 2.54
1.32 45:32 15:21 11:38 11:48 3.86
1.33 60:26 14:54 11:12 11:39 5.19
1.16 73:11 12:45 10:59 11:31 6.35
1.39 89:08 15:57 11:28 11:31 7.74
Monday, January 27, 2025
10,000m on Concept2 Model D, 46:17.7, 27 JAN 25, Lorton, Virginia
iThink: none as I was watching the Toronto Rock at the Calgary Roughnecks.
WX at 10 PM (3) Jan 27 28.9 (-1.7) 22.3 (-5.4) 29.76 (1007) Calm
Odometer 14B: 411.0mi
TE 3.6/0.3 Exercise load 125. Average/max heart rate 137/162
A surprisingly strong pull today even after going harder than I expected yesterday. What particularly pleased me was the really hard finish that I was able to hold in the last 500m - I started accelerating from 2:08 at that point and was going under 1:59/500m by the end.
Splits
Distance: 10000
Time: 46:17.7
Avg/500m: 02:18.9
Drag Factor: 108
Per Mile: 00:07:27
Sunday, January 26, 2025
8,000m on Concept2 Model D, 35:27.2, 26 JAN 25, Lorton, Virginia
iThink: none as I was watching episode 4 of Deutschland 83.
WX at 9 PM (2) Jan 26 29.5 (-1.4) 22.8 (-5.1) 30.17 (1021) Calm
Odometer 14B: 411.0mi
TE 3.6/0.1 Exercise load 128. Average/max heart rate 143/154
I decided to cap my distance at 8km. I went faster than I expected and that was pretty good, but I've also taken a few days off that I probably should have been working.
Still better than nothing.
Splits
Distance: 8000
Time: 35:27.2
Avg/500m: 02:13.0
Drag Factor: 104
Per Mile: 00:07:08
Wednesday, January 22, 2025
10,000m on Concept2 Model D, 45:10.7, 22 JAN 25, Lorton, Virginia
iThink: none as I was watching episode 3 of Deutschland 83.
WX at 9 PM (2) Jan 22 12.6 (-10.8) -1.8 (-18.8) 30.48 (1032) Calm
Odometer 14B: 411.0mi
TE 3.6/0.2 Exercise load 131. Average/max heart rate 139/157
I have misplaced the fob for the gym at my housing subdivision. I am very much discomfited. In lieu of running, I cranked out 10km on the erg and am somewhat mollified as I was keeping faster pace than I expected at my level of fitness.
Splits
Distance: 10000
Time: 45:10.7
Avg/500m: 02:15.5
Drag Factor: 108
Per Mile: 00:07:16
Sunday, January 19, 2025
15,000m on Concept2 Model D, 93:26, 19 JAN 25, Lorton, Virginia
iThink: none as I was watching the Philadephia Wings at the Buffalo Bandits.
WX at 8 PM (1) Jan 19 31.5 (-0.3) 24.8 (-4.0) 29.85 (1010) NW 16 light precipitation
Odometer 14B: 411.0mi
TE 3.2/0.0 Exercise load 92. Average/max heart rate 131/149
My ass is still sore even after using the super-thick seat cushion. Just not as much as before, though. Exercise load feels low for relative effort but this is also a very different exercise than just running.
Average speed slowed since I was stopping to skip through the commercial breaks as before. I was pretty happy to be able to hold 2:14/500m in the last few thousand meters.
Splits
Distance: 15000
Time: 1:13:26.0
Avg/500m: 02:26.9
Drag Factor: 104
Per Mile: 00:07:53
WX at 8 PM (1) Jan 19 31.5 (-0.3) 24.8 (-4.0) 29.85 (1010) NW 16 light precipitation
Odometer 14B: 411.0mi
TE 3.2/0.0 Exercise load 92. Average/max heart rate 131/149
My ass is still sore even after using the super-thick seat cushion. Just not as much as before, though. Exercise load feels low for relative effort but this is also a very different exercise than just running.
Average speed slowed since I was stopping to skip through the commercial breaks as before. I was pretty happy to be able to hold 2:14/500m in the last few thousand meters.
Splits
Distance: 15000
Time: 1:13:26.0
Avg/500m: 02:26.9
Drag Factor: 104
Per Mile: 00:07:53
Friday, January 17, 2025
6.66mi on dreadmill, 76:30, 17 JAN 25, Lorton, Virginia
iThink:
Alvvays, After the Earthquake (166 bpm)
The Get Up Kids, Ten Minutes (170bpm)
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
Sascha Collisson, Ablaze (176bpm)
WX at 10 PM (3) Jan 17 34.9 (1.6) 22.8 (-5.1) 30.11 (1019) SE 6 WC 30 (-1)
Odometer 25A: 120.3mi
TE 4.0/0.0. Exercise Load 170. Average/max heart rate = 140/147
I should've gone easier, but I wanted to finish faster. I need to run SLOW tomorrow and properly recover. The Forerunner 955 is saying I am overtraining. My acute and chronic exercise load is about right, but I haven't been getting enough sleep, so hoping to catch up on that this weekend.
Splits
Alvvays, After the Earthquake (166 bpm)
The Get Up Kids, Ten Minutes (170bpm)
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
Sascha Collisson, Ablaze (176bpm)
WX at 10 PM (3) Jan 17 34.9 (1.6) 22.8 (-5.1) 30.11 (1019) SE 6 WC 30 (-1)
Odometer 25A: 120.3mi
TE 4.0/0.0. Exercise Load 170. Average/max heart rate = 140/147
I should've gone easier, but I wanted to finish faster. I need to run SLOW tomorrow and properly recover. The Forerunner 955 is saying I am overtraining. My acute and chronic exercise load is about right, but I haven't been getting enough sleep, so hoping to catch up on that this weekend.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:32 11:32 11:32 11:32 1.00
1.00 23:05 11:33 11:33 11:33 2.00
1.00 34:37 11:32 11:32 11:32 3.00
1.00 46:10 11:33 11:33 11:33 4.00
1.00 57:42 11:32 11:32 11:32 5.00
1.00 69:01 11:19 11:19 11:30 6.00
0.66 76:30 07:29 11:20 11:29 6.66
1.00 11:32 11:32 11:32 11:32 1.00
1.00 23:05 11:33 11:33 11:33 2.00
1.00 34:37 11:32 11:32 11:32 3.00
1.00 46:10 11:33 11:33 11:33 4.00
1.00 57:42 11:32 11:32 11:32 5.00
1.00 69:01 11:19 11:19 11:30 6.00
0.66 76:30 07:29 11:20 11:29 6.66
Wednesday, January 15, 2025
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
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
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
Monday, January 13, 2025
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
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
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
Saturday, January 11, 2025
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
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
Thursday, January 09, 2025
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
Wednesday, January 08, 2025
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
Saturday, January 04, 2025
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
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
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
Thursday, January 02, 2025
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
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
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
Tuesday, December 31, 2024
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
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
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
Monday, December 30, 2024
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
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
2.52 28:03 28:03 11:08 11:08 2.52
2.51 52:50 24:47 09:52 10:30 5.03
Friday, December 27, 2024
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
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
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
Wednesday, December 25, 2024
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
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
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
Sunday, December 22, 2024
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
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
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
Friday, December 20, 2024
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
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
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
Thursday, December 19, 2024
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
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
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
Monday, December 16, 2024
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
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
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
Sunday, December 15, 2024
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
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
4.60 58:39 58:39 12:46 12:46 4.60
Saturday, December 14, 2024
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
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
6.66 74:19 74:19 11:09 11:09 6.66
Tuesday, December 10, 2024
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
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
2.29 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
Monday, December 09, 2024
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
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
2.50 30:00 30:00 12:00 12:00 2.50
Sunday, December 08, 2024
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
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
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
Saturday, December 07, 2024
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
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
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
Wednesday, December 04, 2024
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
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
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
Tuesday, December 03, 2024
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
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
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
Monday, December 02, 2024
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
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
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
Sunday, December 01, 2024
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
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
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
Saturday, November 30, 2024
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
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
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
Thursday, November 28, 2024
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
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
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