7.77mi, 90:08, 25 OCT 26, Lorton, Virginia

iThink:
“She Said She Didn’t Want Fries” featuring Matty Mullins (170bpm)
“Salt in the Wound” featuring Chloe Kinnon (96bpm)

WX at 3 PM (19) Oct 25 65.8 (18.8) 45.7 (7.6) 30.47 (1031) ESE 6 RH 48
Odometer 26A: 186.3mi
TE 4.1/0.0. Load 159. Avg/Max Heart Rate = 147/158

I was not expecting to run as fast as I did today. I'll take it! First mile and a half marked some really haywire HRM readings, so I'll discount the markers from that period, although I trust the pace readings as that's a different sensor.

Was it a PB for this run? No. But for the level of effort, this was most definitely one of the most, if not the most efficient of them. Much of this run was done just under anaerobic threshold, and I was really encouraged as to the turnover and speed I could get out of today. It didn't hurt that the weather was excellent.

The contrast of this run distance to Standard Distance was an entertaining changeup.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.08 25:14 25:14 12:08 12:08 2.08
1.81 47:05 21:51 12:04 12:06 3.89
1.81 67:50 20:45 11:28 11:54 5.70
2.07 90:08 22:18 10:46 11:36 7.77

3.6mi, 46:22, 23 OCT 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) Oct 23 46.9 (8.3) 40.5 (4.7) 30.38 (1028) Calm RH 78
Odometer 26A: 178.5mi
TE 2.6/0.0. Load 48. Avg/Max Heart Rate = 123/136

Today got chilly fast! Started in the mid-50s and dropped quick after the sun went down. Easy, easy run after yesterday. Surprisingly, not as slow as I expected.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.80 23:53 23:53 13:16 13:16 1.80
1.80 46:22 22:29 12:29 12:53 3.60

4.2mi, 47:40, 22 OCT 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 7 PM (23) Oct 22 53.8 (12.1) 39.7 (4.3) 30.07 (1018) Calm RH 58
Odometer 26A: 174.9mi
TE 3.6/0.0. Load 115. Avg/Max Heart Rate = 137/155

My favorite time of the year. Easy but fast start, and then I was tempted to see how fast I could sustain on the way back. Getting ready for racing in November, but it's also been a while since I'd done any tempo work. I did take two days off, so that might also be a factor.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.10 25:14 25:14 12:01 12:01 2.10
2.10 47:40 22:26 10:41 11:21 4.20

4.05mi, 51:38, 19 OCT 26, Lorton, Virginia

iThink:
VØJ and Narvent - Memory Reboot (Sped Up) (101bpm)

WX at 6 PM (22) Oct 19 68.0 (20.0) 36.1 (2.3) 30.26 (1024) NW 5 RH 30
Odometer 26A: 170.7mi
TE 2.8/0.0. Load 60. Avg/Max Heart Rate = 134/146

More amazing fall weather, so easy recovery run after yesterday's long one.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 26:17 26:17 13:01 13:01 2.02
2.03 51:38 25:21 12:29 12:45 4.05

9.07mi, 1:50:06, 18 OCT 26, Lorton, Virginia

iThink:
VØJ and Narvent - Memory Reboot (Sped Up) (101bpm)
Alvvays - Pecking Order (158 bpm)

WX at Noon (16) Oct 18 59.2 (15.1) 28.6 (-1.9) 30.6 (1036) N 3 RH 30
Odometer 26A: 166.7mi
TE 4.0/0.0. Load 159. Avg/Max Heart Rate = 140/157

Today was a great run. A really great run, and despite the HRM readings, I actually didn't feel like I was working as hard as the HRM would suggest, which I attribute to the weather (and taking yesterday off). It would be a shame not to take advantage of a proper fall day, and today did not disappoint.

SGMT AGGREGT PERSG PERMI AVGPC DIST
2.06 0:25:53 25:53 12:34 12:34 2.06
1.81 0:48:46 22:53 12:39 12:36 3.87
0.66 0:56:53 08:07 12:18 12:33 4.53
0.66 1:05:17 08:24 12:43 12:35 5.19
1.81 1:26:51 21:34 11:55 12:24 7.00
2.07 1:50:06 23:15 11:14 12:08 9.07

4.06mi, 48:21, 16 OCT 26, Lorton, Virginia

iThink:
The Connells - Carry My Picture (135bpm)
The Smiths, "There Is A Light That Never Goes Out" (soundcheck at the Barrowland) (131 bpm)

WX at 7 PM (23) Oct 16 75.2 (24.0) 67.1 (19.5) 29.73 (1006) NW 24G36 squalls
Odometer 26A: 157.6mi
TE 3.3/0.0. Load 89. Avg/Max Heart Rate = 133/147

Holy fucking shit I didn't expect to run this fast. Even with the wind as an aid. Goddamn!!!

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 25:36 25:36 12:37 12:37 2.03
2.03 48:21 22:45 11:12 11:55 4.06

10,000m on Concept2 Model D, 46:58.5, 13 OCT 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 6 and 7 of this year's Vuelta a España.

WX at 7 PM (23) Oct 13 73.9 (23.3) 62.2 (16.8) 29.9 (1012) SE 3
Row TE 2.6/0.2 Load 53
Avg/Max Heart Rate 131/154
Avg/Max/Normalized Power 125W/227W/1260W
Total strokes 1080, Avg rate 23spm

I didn't feel like running after what ended up being a late day at work. My knees were feeling it, so the erg it was. Didn't plan on going very hard, but I had a relatively quick, efficient finish, so I thought that was a good way to wrap it up today.

Splits
Distance: 10000
Time: 46:58.5
Avg/500m: 02:20.9
Drag Factor: 126
Per Mile: 00:07:34

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:33.8 9:33.8 02:23.4 02:23.4 2000
2000 19:00.1 9:26.3 02:21.6 02:22.5 4000
2000 28:25.3 9:25.2 02:21.3 02:22.1 6000
2000 37:44.8 9:19.5 02:19.9 02:21.5 8000
2000 46:58.5 9:13.7 02:18.4 02:20.9 10000

6.66mi, 83:49, 12 OCT 26, Lorton, Virginia

iThink:
Waterflame - Rupture (139bpm)

WX at 1 PM (17) Oct 12 73.2 (22.9) 58.5 (14.7) 29.9 (1012) NW 13G20 RH 59
Odometer 26A: 153.5mi
TE 3.3/0.0. Load 95. Avg/Max Heart Rate = 141/151

Easy 666, or so I thought it was going to be. Weather was a little warmer than I normally like but breezy, so not bad. I was working harder than I expected starting midway thru this run, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.31 16:10 16:10 12:20 12:20 1.31
4.02 67:25 51:15 12:45 12:39 5.33
1.33 83:49 16:24 12:20 12:35 6.66

9.09mi, 1:55:14, 10 OCT 26, Lorton, Virginia

iThink:
The Happy Fits - Shake Me (168bpm)
The Beaches - Takes One To Know One (150bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 6 PM (22) Oct 10 68.9 (20.5) 52.0 (11.1) 30.29 (1025) Calm RH 54
Odometer 26A: 146.8mi
TE 3.8/0.0. Load 132. Avg/Max Heart Rate = 139/154

LSD today, first real long run in a while. I was trying to be disciplined about not going too hard, and I think it worked out today.

SGMT AGGREGT PERSG PERMI AVGPC DIST
2.08 0:26:14 26:14 12:37 12:37 2.08
1.81 0:50:01 23:47 13:08 12:51 3.89
0.66 0:58:33 08:32 12:55 12:52 4.55
0.66 1:07:19 08:47 13:18 12:55 5.21
1.80 1:30:22 23:03 12:48 12:53 7.01
2.08 1:55:14 24:52 11:57 12:41 9.09

5.52mi, 58:19, 8 OCT 26, Lorton, Virginia

iThink:
Michael Kamen - Band of Brothers Suite 2 (80bpm)
Bear McCreary - Storming New Caprica (114bpm)

WX at 8 PM (0) Oct 08 59.5 (15.3) 55.0 (12.8) 29.98 (1015) Calm RH 85
Odometer 26A: 137.7mi
TE 3.4/0.0. Load 101. Avg/Max Heart Rate = 138/150

Fall weather continues. I felt quicker today, that's for sure. Didn't expect to stretch it out as I did, but I felt pretty good. Some outlier readings from the HRM, which I fixed by stopping, wiping down the sensor, and consequently, I don't buy the sensor's MHR of 158. 150 maybe, but not 158. I did take a rest day yesterday as I was completely smoked.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:31 25:31 12:20 12:20 2.07
0.70 34:28 08:58 12:48 12:27 2.77
0.73 43:20 08:52 12:09 12:23 3.50
2.02 58:19 23:50 11:48 10:34 5.52

4.0mi, 51:27, 6 OCT 26, Lorton, Virginia

iThink:
Pandora - Trust Me (138bpm)

WX at 8 PM (0) Oct 06 46.8 (8.2) 43.2 (6.2) 30.08 (1018) Calm RH 87
Odometer 26A: 132.2mi
TE 2.9/0.0. Load 60. Avg/Max Heart Rate = 128/140

Fall weather continues, but today had to be an easy recovery day after yesterday's longer stretch.

Yes, I really had this one iThink on infinite repeat the entire fucking run.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.00 25:55 25:55 12:58 12:58 2.00
2.00 51:27 25:32 12:46 12:52 4.00

6.06mi, 72:43, 5 OCT 26, Lorton, Virginia

iThink:
Chloe Kinnon - Salt in the Wound (176bpm)
Velocity Girl - Labrador (158bpm)
Touché Amoré - I'll Be Your Host (82bpm)

WX at 7 PM (23) Oct 05 62.2 (16.8) 53.8 (12.1) 30.03 (1016) Calm RH 73
Odometer 26A: 128.2mi
TE 3.6/0.0. Load 110. Avg/Max Heart Rate = 135/148

Can't ask for much better weather than what I had today. I started quick and decided to get a little more ambitious and started running short of anaerobic threshold to see how I'd feel. Relative to what I run, today was fast. I'll take it!

SGMT AGGRG PERSG PERMI AVGPC DIST
1.86 23:05 23:05 12:25 12:25 1.86
1.19 37:18 14:13 11:57 12:14 3.05
1.18 52:06 14:48 12:33 12:19 4.23
1.83 72:43 20:37 11:16 12:00 6.06

10,000m on Concept2 Model D, 47:49.1, 3 OCT 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 5 and 6 of this year's Vuelta a España.

WX at 5 PM (21) Oct 03 61.7 (16.5) 58.5 (14.7) 30.2 (1022) Calm
Row TE 2.5/0.4 Load 41
Avg/Max Heart Rate 128/142
Avg/Max/Normalized Power 119W/146W/120W
Total strokes 1092, Avg rate 22spm

Not hard erg but not easy especially as I was tinkering with drag factor and pushing it way up this time.

Splits
Distance: 10000
Time: 47:49.1
Avg/500m: 02:23.5
Drag Factor: 144
Per Mile: 00:07:42

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:47.4 9:47.4 02:26.9 02:26.9 2000
2000 19:24.2 9:36.8 02:24.2 02:25.5 4000
2000 28:56.0 9:31.8 02:23.0 02:24.7 6000
2000 38:26.3 9:30.3 02:22.6 02:24.1 8000
2000 47:49.1 9:22.8 02:20.7 02:23.5 10000

4.22mi, 55:43, 1 OCT 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) Oct 01 74.1 (23.4) 66.4 (19.1) 30.01 (1016) Calm RH 76
Odometer 26A: 122.2mi
TE 2.9/0.0. Load 59. Avg/Max Heart Rate = 130/139
Easy run and much more disciplined about pace and work. This was a good zone 2 run.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 28:01 28:01 13:13 13:13 2.12
2.10 55:43 27:42 13:11 13:12 4.22

4.08mi, 53:51, 29 SEP 26, Lorton, Virginia

iThink:
New Model Army - Whirlwind (live from Raw Melody Men) (155bpm)

WX at 7 PM (23) Sep 29 71.6 (22.0) 60.1 (15.6) 30.01 (1016) WNW 3 RH 67
Odometer 26A: 118.0mi
TE 2.9/0.0. Load 58. Avg/Max Heart Rate = 135/159

Easy run, at least one that felt easy. HRM readings were wildly inaccurate as I was working nowhere hard enough to be running a max HR of 159. My level ground HR of around 127 made a lot more sense in the last mile.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.04 26:52 26:52 13:10 13:10 2.04
2.04 53:51 26:59 13:14 13:12 4.08

4.22mi, 53:55, 28 SEP 26, Lorton, Virginia

iThink:
Velocity Girl - Labrador (158bpm)
Velocity Girl - Sorry Again (166bpm)

WX at 6 PM (22) Sep 28 70.5 (21.4) 59.4 (15.2) 29.88 (1011) Calm RH 67
Odometer 26A: 113.9mi
TE 3.0/0.3. Load 64. Avg/Max Heart Rate = 131/142

Easy run, at least one that felt easy. I was experimenting a bit with pace and relative effort and got to about the spot where I felt like I was going faster than 12:00/mi and could feel the difference. I didn't plan on going hard, and today was disciplined enough in that regard.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:44 27:44 13:05 13:05 2.12
2.10 53:55 26:11 12:28 12:47 4.22

6.66mi, 80:32, 26 SEP 26, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (150bpm)
Beach Bunny - Cuffing Season (84bpm)
Above & Beyond pres. OceanLab - On A Good Day (136bpm)

WX at 3 PM (19) Sep 26 66.0 (18.9) 51.3 (10.7) 29.85 (1010) N 7 light rain RH 58
Odometer 26A: 109.7mi
TE 4.0/0.3. Load 126. Avg/Max Heart Rate = 140/150

Not intended to be a hard run, but definitely not the easier run I had planned. Still, the pace today for relative effort was encouraging, even if hthe average HR wasn't.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:23 25:23 12:16 12:16 2.07
1.26 40:43 15:20 12:10 12:14 3.33
1.26 56:10 15:27 12:16 12:14 4.59
2.07 80:32 24:22 11:46 12:06 6.66

4.21mi, 49:33, 24 SEP 26, Lorton, Virginia

iThink:
Velocity Girl - Tales of Brave Aphrodite (161bpm)

WX at 8 PM (0) Sep 24 56.5 (13.6) 51.4 (10.8) 30.23 (1023) Calm RH 83
Odometer 26A: 102.5mi
TE 3.5/0.0. Load 106. Avg/Max Heart Rate = 140/150

Not sure why I felt like going tempo today, but it could be that the temperature is finally starting to get to what I love and that my body is still acclimated to heat. Today went, and felt relaxed but fast, about as good a run as I've done in a while now.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 25:39 25:39 12:09 12:09 2.11
2.10 49:33 23:54 11:23 11:46 4.21

10,000m on Concept2 Model D, 48:22.8, 23 SEP 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 3 and 4 of this year's Vuelta a España.

WX at 9 PM (1) Sep 23 62.4 (16.9) 49.6 (9.8) 30.34 (1027) NNE 5 mist
Row TE 2.4/0.4 Load 42
Avg/Max Heart Rate 127/140
Avg/Max/Normalized Power 114W/128W/115W
Total strokes 1102, Avg rate 22spm

Easy erg as I was planning on running but started far too late so erg it was. All good.

Splits
Distance: 10000
Time: 48:22.8
Avg/500m: 02:25.1
Drag Factor: 130
Per Mile: 00:07:47

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:45.3 9:45.3 02:26.3 02:26.3 2000
2000 19:27.7 9:42.4 02:25.6 02:26.0 4000
2000 29:10.5 9:42.8 02:25.7 02:25.9 6000
2000 38:46.9 9:36.4 02:24.1 02:25.4 8000
2000 48:22.8 9:35.9 02:24.0 02:25.1 10000

10,000m on Concept2 Model D, 46:45.5, 22 SEP 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 1 and 2 of this year's Vuelta a España.

WX at 7 PM (23) Sep 22 62 (17) 59 (15) 30.21 (1023) Calm light rain; mist
Row TE 2.9/0.0 Load 56
Avg/Max Heart Rate 132/154
Avg/Max/Normalized Power 127W/236W/131W
Total strokes 1062, Avg rate 22spm

Moderate erg today until the end, where I felt some spate of sprint finish and went really hard. Didn't feel like running outside in on and off rain.

Splits
Distance: 10000
Time: 46:45.5
Avg/500m: 02:20.3
Drag Factor: 126
Per Mile: 00:07:32

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:29.1 9:29.1 02:22.3 02:22.3 2000
2000 18:50.2 9:21.1 02:20.3 02:21.3 4000
2000 28:15.1 9:24.9 02:21.2 02:21.3 6000
2000 37:37.5 9:22.4 02:20.6 02:21.1 8000
2000 46:45.5 9:08.0 02:17.0 02:20.3 10000

7.76mi, 1:43:09, 20 SEP 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Sugarcult - Dead Living (160bpm)

WX at 3 PM (19) Sep 20 84 (29) 68 (20) 29.88 (1011) SSE 3 RH 58
Odometer 26A: 98.3mi
TE 3.7/0.0. Load 114. Avg/Max Heart Rate = 143/160

The intent was LSD, but it was much harder than I expected it to be on the back end-- probably running well into zone 4 even though I was trying to keep it below anaerobic threshold. Hydration and heat are probably the culprits here. The positive split on the last leg says a lot.

SGMT AGGRGT PERSG PERMI AVGPC DIST
2.07 26:41 26:41 12:53 12:53 2.07
1.81 50:59 24:18 13:26 13:08 3.88
1.81 75:12 24:13 13:23 13:13 5.69
2.07 103:09 27:57 13:30 13:18 7.76

10,000m on Concept2 Model D, 47:24.2, 17 SEP 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 19 and 20 of this year's Tour de France.

WX at 8 PM (0) Sep 17 76.5 (24.7) 70.5 (21.4) 30.09 (1018) Calm
Row TE 2.5/0.0 Load 43
Avg/Max Heart Rate 128/140
Avg/Max/Normalized Power 121W/139W/124W
Total strokes 1084, Avg rate 22spm

Easy to moderate erg today. I didn't feel like running and it was raining on and off today.

Splits
Distance: 10000
Time: 47:24.2
Avg/500m: 02:22.2
Drag Factor: 130
Per Mile: 00:07:38

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:33.3 9:33.3 02:23.3 02:23.3 2000
2000 18:56.5 9:23.2 02:20.8 02:22.1 4000
2000 28:23.0 9:26.5 02:21.6 02:21.9 6000
2000 37:56.5 9:33.5 02:23.4 02:22.3 8000
2000 47:24.2 9:27.7 02:21.9 02:22.2 10000

4.23mi, 54:32, 15 SEP 26, Lorton, Virginia

iThink:
Kelly Clarkson - Catch My Breath (124bpm)
The Calling - Wherever You Will Go (112bpm)

WX at 7 PM (23) Sep 15 74.1 (23.4) 53.1 (11.7) 30.28 (1025) S 5 RH 47
Odometer 26A: 90.5mi
TE 2.9/0.0. Load 63. Avg/Max Heart Rate = 130/140

Easy run given that I didn't sleep great last night and I ran long yesterday. I'm taking tomorrow off. Minor cramp in the left calf.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:42 27:42 13:04 13:04 2.12
2.11 54:32 26:50 12:43 12:54 4.23

6.07mi, 78:59, 14 SEP 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) Sep 14 76.8 (24.9) 47.1 (8.4) 30.14 (1020) NW 5 RH 34
Odometer 26A: 86.3mi
TE 3.2/0.0. Load 87. Avg/Max Heart Rate = 135/146

Dead legs at start today. It was not fun. Today felt rough, and my lower back started to ache, which is probably an indicator that I should start lifting again.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.86 24:25 24:25 13:08 13:08 1.86
1.19 39:50 15:25 12:57 13:04 3.05
1.19 55:57 16:07 13:33 13:12 4.24
1.83 78:59 23:02 12:35 13:01 6.07

6.66mi, 84:49, 12 SEP 26, Lorton, Virginia

iThink:
The Get Up Kids - Ten Minutes (170 bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 2 PM (18) Sep 12 80 (27) 71 (22) 30.01 (1016) ESE 5 RH 74
Odometer 26A: 80.2mi
TE 3.2/0.0. Load 85. Avg/Max Heart Rate = 140/162

LSD, but not so easy as I would've thought based on heart rate. No matter, I'm going to more than make up for as I eat at a Brazilian steakhouse later today. Looks like meat's back on the menu, boys!

SGMT AGGRG PERSG PERMI AVGPC DIST
1.84 23:11 23:11 12:36 12:36 1.84
3.03 62:22 39:11 12:56 12:48 4.87
1.79 84:49 22:27 12:33 12:44 6.66

10,000m on Concept2 Model D, 47:48.9, 10 SEP 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 17 and 18 of this year's Tour de France.

WX at 8 PM (0) Sep 10 80.2 (26.8) 71.6 (22.0) 29.86 (1011) WNW 5
Row TE 2.4/0.7 Load 49
Avg/Max Heart Rate 128/158
Avg/Max/Normalized Power 119W/149W/121W
Total strokes 1058, Avg rate 22spm, Avg dist/str 9.44m

Easy erg today. My legs were definitely feeling yesterday's run. I think the MHR readings are a fluke as I definitely didn't feel like I was going anywhere near that hard.

Splits
Distance: 10000
Time: 47:48.9
Avg/500m: 02:23.4
Drag Factor: 130
Per Mile: 00:07:42

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:38.0 9:38.0 02:24.5 02:24.5 2000
2000 19:06.6 9:28.6 02:22.2 02:23.3 4000
2000 28:38.7 9:32.1 02:23.0 02:23.2 6000
2000 38:17.3 9:38.6 02:24.7 02:23.6 8000
2000 47:48.9 9:31.6 02:22.9 02:23.4 10000

6.66mi, 88:44, 9 SEP 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) Sep 09 80.4 (26.9) 64.2 (17.9) 30.01 (1016) SE 5 RH 57
Odometer 26A: 73.5mi
TE 2.5/0.0. Load 79. Avg/Max Heart Rate = 136/146

First bonafide longer run since the race. I have become a fat piece of shit and I need to burn lard. I'm also trying to be more disciplined about eating better. That's in progress.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.75 22:45 22:45 13:00 13:00 1.75
3.24 66:29 43:44 13:30 13:19 4.99
1.67 88:44 22:15 13:19 13:19 6.66

3.55mi, 46:45, 2 SEP 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Sep 02 76.5 (24.7) 70.9 (21.6) 30.01 (1016) Calm RH 82
Odometer 26A: 86.8mi
TE 2.5/0.0. Load 47. Avg/Max Heart Rate = 131/138

More easy recovery run. Was cutting today's run a little shorter based on some stuff I have to do tonight.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.76 23:38 23:38 13:26 13:26 1.76
1.79 46:45 23:07 12:55 13:10 3.55

4.22mi, 55:58, 1 SEP 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 7 PM (23) Sep 01 91.4 (33.0) 71.8 (22.1) 29.91 (1012) Calm RH 52 HI 98.4 (36.9)
Odometer 26A: 83.2mi
TE 2.8/0.0. Load 59. Avg/Max Heart Rate = 134/145

Easy recovery run, impeded a bit because of heat index. But I needed to get at it, and I know I've been larding out the last few days if the scale is any indicator. I should cut before November so I can run faster.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 28:25 28:25 13:28 13:28 2.11
2.11 55:58 27:33 13:03 13:16 4.22

6.27mi, 63:24, 29 AUG 26, Dulles, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 7 AM (11) Aug 29 66.9 (19.4) 57.9 (14.4) 30.22 (1023) N 8 RH 73
Odometer 26A: 78.9mi
TE 5.0/0.0. Load 268. Avg/Max Heart Rate = 157/171

First race in a long while. Pretty happy to beat my target time of 66.666min. I jackrabbited the start and paid for it later but I was pretty stoked at my race pace, which bodes well for November when I run the Bay Bridge 10k.

SGMT AGGRG PERSGMT PERMI AVGPC DIST
0.01 00:15 00:15.0 25:00 25:00 0.01
1.01 10:20 10:05.0 09:59 10:08 1.02
1.01 20:46 10:26.0 10:20 10:14 2.03
2.01 41:21 20:35.0 10:14 10:14 4.04
1.01 51:26 10:05.0 09:59 10:11 5.05
1.09 62:10 10:44.0 09:51 10:07 6.14
0.13 63:24 01:14.2 09:31 10:07 6.27

2.26mi, 29:34, 27 AUG 26, Lorton, Virginia

iThink:
Max - Aim (93bpm)
Velocity Girl - Tales of Brave Aphrodite (161bpm)

WX at 8 PM (0) Aug 27 78.3 (25.7) 71.6 (22.0) 29.9 (1012) SE 3 RH 80
Odometer 26A: 71.4mi
TE 2.3/0.0. Load 38. Avg/Max Heart Rate = 129/140

Very, very easy run before racing on Saturday morning. I felt like that 140bpm MHR was a glitch. But apparently, it's that pronounced going uphill. It's also unpleasantly warm and very humid. No matter.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.26 29:34 29:34 13:05 13:05 2.26

2.27mi, 32:39, 25 AUG 26, Lorton, Virginia

iThink:
Hüsker Dü - Chartered Trips (107bpm)

WX at 8 PM (0) Aug 25 72.1 (22.3) 66.4 (19.1) 30.02 (1016) Calm RH 82
Odometer 26A: 69.1mi
TE 2.0/0.0. Load 23. Avg/Max Heart Rate = 121/130

Easy recovery run as I have felt absolutely exhausted the last two weeks. Last run this week is tomorrow, if that.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.27 32:39 32:39 14:23 14:23 2.27

6.66mi, 78:01, 24 AUG 26, Lorton, Virginia

iThink:
Max - Aim (93bpm)
Limp Bizkit feat Method Man, Redman, DMX - Rollin' (Urban Assault Vehicle) (90bpm)

WX at 7 PM (23) Aug 24 80.6 (27.0) 57.9 (14.4) 29.93 (1013) NNW 3 RH 78
Odometer 26A: 66.8mi
TE 4.1/0.1. Load 157. Avg/Max Heart Rate = 144/160

More hard running as I sharpen for the race this weekend. I should run VERY easy recovery tomorrow, and then a 4-mile easy run on Wednesday as I begin to taper in earnest. Weather was about as good as it gets this time of the year. Today's run started a little quick and then went hard on the return. I was not expecting Limp Bizkit to come into the iThink, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 25:30 25:30 12:23 12:23 2.06
1.27 40:38 15:08 11:55 12:12 3.33
1.27 55:02 14:24 11:20 11:58 4.60
2.06 78:01 22:59 11:09 11:43 6.66

6.66mi, 81:34, 21 AUG 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
The Cure - Disintegration (live at Wembley July 1989) (141bpm)
Jamie Christopherson - A Stranger I Remain (Maniac Agenda Mix) (165bpm)
Velocity Girl - Tales of Brave Aphrodite (161bpm)

WX at 8 PM (0) Aug 21 75 (24) 68 (20) 30.01 (1016) Calm light rain RH 78
Odometer 26A: 60.1mi
TE 3.6/0.0. Load 121. Avg/Max Heart Rate = 140/155

Easier start as I didn't really feel like it. Once I hit around the 35 minute mark on the track I felt better and decided to start running the last two miles on the track at tempo. My knees hurt, though, so I probably should take care of that tonight.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.32 16:27 16:27 12:28 12:28 1.32
4.02 64:48 48:21 12:02 12:08 5.34
1.32 81:34 16:46 12:42 12:15 6.66

4.01mi, 46:34, 19 AUG 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) Aug 19 78.3 (25.7) 70.7 (21.5) 29.89 (1012) Calm RH 78
Odometer 26A: 53.4mi
TE 3.7/0.0. Load 117. Avg/Max Heart Rate = 145/159

I went harder than I was expecting, but I'm planning on taking a rest day tomorrow anyway. Also starting to think about how I'll taper for next week.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 23:55 23:55 11:54 11:54 2.01
2.00 46:34 22:39 11:19 11:37 4.01

4.21mi, 53:19, 18 AUG 26, Lorton, Virginia

iThink:
Touché Amoré - I'll Be Your Host (82bpm)

WX at 8 PM (0) Aug 18 78.4 (25.8) 70.5 (21.4) 29.87 (1011) Calm RH 76
Odometer 26A: 49.4mi
TE 3.1/0.0. Load 74. Avg/Max Heart Rate = 156/166

Slow but not easy run. But it'll be the least crappy day for weather this week, so I had to go.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 26:47 26:47 12:42 12:42 2.11
2.10 53:19 26:32 12:38 12:40 4.21

10,000m on Concept2 Model D, 47:51.9, 17 AUG 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 15 and 16 of this year's Tour de France.

WX at 8 PM (0) Aug 17 78 (26) 73 (23) 29.81 (1009) SSW 5 thunder in the vicinity
Row TE 2.6/0.0 Load 44
Avg/Max Heart Rate 130/137
Avg/Max/Normalized Power 119W/142W/120W
Total strokes 1161, Avg rate 24spm, Avg dist/str 8.60m

Easy erg today, at least that's how it felt, although I wasn't going much slower than yesterday. Honestly, it felt easier, although it might be because I'd put in the work yesterday. I was thinking about running but decided not to take my changes in a thunderstorm. Besides, rowing is easier on the body than running.

Splits
Distance: 10000 Time: 47:51.9 Avg/500m: 02:23.6 Drag Factor: 131 Per Mile: 00:07:42

15,000m on Concept2 Model D, 1:10:57.7, 16 AUG 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 12, 13, and 14 of this year's Tour de France.

WX at 1 PM (17) Aug 16 73 (23) 69 (21) 30.02 (1016) SE 6 light rain
Row TE 3.3/1.9 Load 104
Avg/Max Heart Rate 135/162
Avg/Max/Normalized Power 122W/161W/129W
Total strokes 1649, Avg rate 23spm, Avg dist/str 9.09m

I was going to run, but it started raining hard briefly, so I decided to sit it out and erg instead. I did not feel great the first 5km, but I was definitely feeling better after that. I used to think that 15km was exceedingly long, but it's just my long erg rather than my standard erg.

Splits
Distance: 15000
Time: 70:57.7
Avg/500m: 02:21.9
Drag Factor: 131
Per Mile: 00:07:37

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:39.3 9:39.3 02:24.8 02:24.8 2000
2000 18:55.0 9:15.7 02:18.9 02:21.9 4000
2000 28:15.3 9:20.3 02:20.1 02:21.3 6000
2000 37:41.8 9:26.5 02:21.6 02:21.4 8000
2000 47:10.7 9:28.9 02:22.2 02:21.5 10000
2000 56:44.0 9:33.3 02:23.3 02:21.8 12000
2000 06:16.0 9:32.0 02:23.0 02:22.0 14000
1000 10:57.7 4:41.7 02:20.9 02:21.9 15000

4.01mi, 45:10, 12 AUG 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 9 PM (1) Aug 12 75.0 (23.9) 70.2 (21.2) 29.82 (1009) Calm RH 84
Odometer 26A: 45.2mi
TE 4.3/0.1. Load 143. Avg/Max Heart Rate = 149/169

I was angry today for a variety of reasons. Some personal, some work-related. I was going to erg, but this time I think running was more judicious. Today was fast. And angry. But I feel better now.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.00 23:11 23:11 11:35 11:35 2.00
2.01 45:10 21:59 10:56 11:16 4.01

10,000m on Concept2 Model D, 46:55.5, 10 AUG 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 10 and 11 of this year's Tour de France.

WX at 7 PM (23) Aug 10 72.1 (22.3) 69.6 (20.9) 29.95 (1014) Calm
Row TE 2.7/0.1 Load 51
Avg/Max Heart Rate 131/154
Avg/Max/Normalized Power 121W/129W/126W
Total strokes 1084, Avg rate 23spm, Avg dist/str 9.23m

The bus ride back from work featured horizontal rain so bad it was going through the seal on the window and leaking down on my leg. I decided to row instead of run in any event, mostly to catch up on more of the TdF. As usual, it felt harder than the heart rate would indicate, but I'm also working other parts of the body that don't get worked when I just run.

I was pleasantly surprised at the fast finish. I didn't feel like I was going that much harder or faster than the other laps, but that was quite satisfying at the end.

Splits
Distance: 10000
Time: 46:55.5
Avg/500m: 02:20.8
Drag Factor: 132
Per Mile: 00:07:33

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:31.9 9:31.9 02:23.0 02:23.0 2000
2000 18:55.5 9:23.6 02:20.9 02:21.9 4000
2000 28:20.0 9:24.5 02:21.1 02:21.7 6000
2000 37:47.3 9:27.3 02:21.8 02:21.7 8000
2000 46:55.5 9:08.2 02:17.1 02:20.8 10000

10,000m on Concept2 Model D, 47:32.6, 6 AUG 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 8 and 9 of this year's Tour de France.

WX at 7 PM (23) Aug 06 77 (25) 69 (21) 30.09 (1018) WNW 8 thunder; light drizzle
Row TE 2.3/0.1 Load 36
Avg/Max Heart Rate 125/140
Avg/Max/Normalized Power 121W/146W/121W
Total strokes 1071, Avg rate 22spm, Avg dist/str 9.34m

After yesterday's hard running, I decided to take a break and not go as hard, so I decided to erg today instead. It feels harder than the heart rate would suggest, which is probably an indicator of just needing to do more strength work as I think my aerobic base is in pretty good shape.

That said, the TE and load ratings look remarkably low for how I felt.

Splits
Distance: 10000
Time: 47:32.6
Avg/500m: 02:22.6
Drag Factor: 132
Per Mile: 00:07:39

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:32.8 9:32.8 02:23.2 02:23.2 2000
2000 19:01.1 9:28.3 02:22.1 02:22.6 4000
2000 28:33.5 9:32.4 02:23.1 02:22.8 6000
2000 38:08.7 9:35.2 02:23.8 02:23.0 8000
2000 47:32.6 9:23.9 02:21.0 02:22.6 10000

4.20mi, 49:19, 5 AUG 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Aug 05 84.7 (29.3) 73.4 (23.0) 30.03 (1016) SE 3 RH 68
Odometer 26A: 41.2mi
TE 3.6/0.3. Load 116. Avg/Max Heart Rate = 142/168

I was shocked at how fast I felt at the start. I figured on the return leg, I'd try some speedwork, and ran some 400-600m intervals at or above anaerobic threshold, interspersed with rest of less than 400m in between. First time I've done speedwork in a very, very long while. I don't miss it.

There's a part of me that think I should run long, but in this heat, it might be more useful to see how I feel going harder since I'm running the Dulles Airport 10k at the end of the month and that'll be a useful barometer for how I feel going to the Bay Bridge Run in November.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.10 25:30 25:30 12:09 12:09 2.10
2.10 49:19 23:49 11:20 11:45 4.20

4.22mi, 54:18, 3 AUG 26, Lorton, Virginia

iThink:
The Beths - Straight Line Was A Lie (146bpm)
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Aug 03 81.9 (27.7) 70.7 (21.5) 29.85 (1010) Calm RH 69
Odometer 26A: 37.0mi
TE 3.1/0.0. Load 69. Avg/Max Heart Rate = 132/141

I felt surprisingly good for the temperature and humidity. I guess my heat acclimation is getting there. Not too long, hoping to run long later this week.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:28 27:28 12:57 12:57 2.12
2.10 54:18 26:50 12:47 12:52 4.22

5.2mi, 71:41, 1 AUG 26, Lorton, Virginia

iThink:
The Get Up Kids - Ten Minutes (170 bpm)
The Get Up Kids - The Company Dime (148 bpm)

WX at 7 PM (23) Aug 01 84.9 (29.4) 70.0 (21.1) 29.84 (1010) SE 7 RH 61
Odometer 26A: 32.8mi
TE 3.0/0.0. Load 63. Avg/Max Heart Rate = 133/145

Base mileage to improve my acclimation to heat. It was 87 when I started and I was running with the wind. Return leg was much nicer running into the wind as it dropped a degree or two.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.99 27:32 27:32 13:50 13:50 1.99
0.59 35:44 08:12 13:54 13:51 2.58
0.58 43:51 08:07 14:00 13:53 3.16
2.04 71:41 27:50 13:39 13:47 5.20

6.66mi, 84:49, 30 JUL 26, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (150bpm)

WX at 8 PM (0) Jul 30 82.0 (27.8) 61.0 (16.1) 29.87 (1011) NNW 5 RH 48
Odometer 26A: 27.6mi
TE 3.6/0.0. Load 94. Avg/Max Heart Rate = 138/146

Easy run on the track to get in the standard distance. This didn't feel like 3.6TE but my heart rate was noticeablely higher than in a standard base run. The negative split was a nice bit of icing on the cake, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.31 16:51 16:51 12:52 12:52 1.31
4.04 68:31 51:40 12:47 12:48 5.35
1.31 84:49 16:18 12:27 12:44 6.66

4.21mi, 52:23, 27 JUL 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Jul 27 83.3 (28.5) 67.5 (19.7) 29.76 (1007) Calm RH 59
Odometer 26A: 20.9mi
TE 3.3/0.0. Load 87. Avg/Max Heart Rate = 138/148

Definitely feel better running on newer shoes. I was hoping to get to 400mi on the old ones, but no such luck. Those had given up the ghost and they were definitely ready for retirement.

Not hard but not easy - not quite junk as I'm still trying to build base and get smoother turnover in preparation for the Dulles 10K in about a month.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 26:49 26:49 12:43 12:43 2.11
2.10 52:23 25:34 12:10 12:27 4.21

10,000m on Concept2 Model D, 47:30.5, 25 JUL 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 6 and 7 of this year's Tour de France.

WX at 1 PM (17) Jul 25 77.2 (25.1) 59.7 (15.4) 30.06 (1017) ESE 6
Row TE 3.3/1.6 Load 107
Avg/Max Heart Rate 140/164
Avg/Max/Normalized Power 121W/149W/121W
Total strokes 1066, Avg rate 22spm, Avg dist/str 9.38m

Ordinarily I would want to run given summer weather like this, but my knees are giving me a very unambiguous hint that running might not be a great idea today. So I decided to row 10km, while watching stages 6 and 7 of the TdF. Definitely the right thing to watch while pulling away on the erg.

Splits
Distance: 10000
Time: 47:30.5
Avg/500m: 02:22.5
Drag Factor: 126
Per Mile: 00:07:39

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:27.7 9:27.7 02:21.9 02:21.9 2000
2000 18:55.9 9:28.2 02:22.1 02:22.0 4000
2000 28:27.5 9:31.6 02:22.9 02:22.3 6000
2000 38:03.1 9:35.6 02:23.9 02:22.7 8000
2000 47:30.5 9:27.4 02:21.9 02:22.5 10000

6.66mi, 85:56, 23 JUL 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 10 PM (2) Jul 23 67.1 (19.5) 59.5 (15.3) 30.14 (1020) Calm RH 76
Odometer 25C: 371.0mi
Odometer 26A: 16.7mi
TE 3.6/0.0. Load 94. Avg/Max Heart Rate = 133/140

First bona fide run, and it was an easy base run at the threshold of Zones 2 and 3. My knees were hurting despite a very easy run on a tartan track so I am pretty sure I can retire the 25C shoes as I think they are legitimately toast.

I would not have guessed the task effort (TE) was as high as it was for this run. Not that long, and not very hard. Either an easy run tomorrow or a row as a consequence.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.33 16:41 16:41 12:33 12:33 1.33
3.99 68:07 51:26 12:53 12:48 5.32
1.34 85:56 17:49 13:18 12:54 6.66

4.05mi, 54:17, 20 JUL 26, Lorton, Virginia

iThink:
Touché Amoré - Lament (167bpm)

WX at 7 PM (23) Jul 20 85.1 (29.5) 64.9 (18.3) 29.9 (1012) SE 9 RH 50
Odometer 25C: 368.4mi Odometer 26A: 16.7mi
TE 3.0/0.0. Load 54. Avg/Max Heart Rate = 132/140

I have slept poorly the last few days and I know I'm taking tomorrow off, so I went 4 miles very slow, very easy. I still feel beat up, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 27:31 27:31 13:33 13:33 2.03
2.02 54:17 26:46 13:15 13:24 4.05

15,000m on Concept2 Model D, 71:44.1, 19 JUL 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 3 through 5 of this year's Tour de France.

WX at 3 PM (19) Jul 19 89.6 (32.0) 65.3 (18.5) 29.82 (1009) NW 8
Row TE 3.4/1.5 Load 93
Avg/Max Heart Rate 136/159
Avg/Max/Normalized Power 121W/213W/122W
Total strokes 1597, Avg rate 22spm, Avg dist/str 9.38m

It's been smoky and hot outside, so no running for now. Also, I want to catch up on the TdF and my rationale was validated as I was watching the riders going into the finish of stage 5. Just get through it!

Splits
Distance: 15000
Time: 71:44.1
Avg/500m: 02:23.5
Drag Factor: 129
Per Mile: 00:07:42

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:32.7 9:32.7 02:23.2 02:23.2 2000
2000 18:55.7 9:23.0 02:20.8 02:22.0 4000
2000 28:56.8 10:01.1 02:30.3 02:24.7 6000
2000 38:28.4 9:31.6 02:22.9 02:24.3 8000
2000 48:03.0 9:34.6 02:23.7 02:24.2 10000
2000 57:40.1 9:37.1 02:24.3 02:24.2 12000
2000 07:08.2 9:28.1 02:22.0 02:23.9 14000
1000 11:44.1 4:35.9 02:17.9 02:23.5 15000

6.66mi, 82:22, 13 JUL 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
Magnapop - Free Mud (170bpm)
The Get Up Kids - Ten Minutes (170bpm)

WX at 8 PM (0) Jul 13 80.8 (27.1) 60.4 (15.8) 30.13 (1020) SE 6 RH 50
Odometer 25C: 364.4mi Odometer 26A: 16.7mi
TE 4.0/0.0. Load 121. Avg/Max Heart Rate = 140/153

It was cooler than I expected, but was getting this in before it gets beastly hot later this week. Standard distance, it's been a while. Today felt pretty good, though. I'm sure taking yesterday off and my inconsistent training has been a factor.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:14 26:14 12:40 12:40 2.07
1.26 41:39 15:25 12:14 12:30 3.33
1.26 57:28 15:49 12:33 12:31 4.59
2.07 82:22 24:54 12:02 12:22 6.66

6.13mi, 78:24, 11 JUL 26, Lorton, Virginia

iThink:
The Beths - Future Me Hates Me (137bpm)
The Beths - Knees Deep (156bpm)

WX at 10 PM (2) Jul 11 78 (26) 69 (21) 29.96 (1014) Calm thunder RH 74
Odometer 25C: 364.4mi Odometer 26A: 10.0mi
TE 3.3/0.0. Load 89. Avg/Max Heart Rate = 137/146

Very late start, but the watch was saying long run, so I ran about 6.1mi of LSD. Not bad, not fast, not optional as I have been getting a bit thicccccer lately.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.31 16:45 16:45 12:47 12:47 1.31
3.50 61:35 44:50 12:49 12:48 4.81
1.32 78:24 16:49 12:44 12:47 6.13

10,000m on Concept2 Model D, 47:32.8, 9 JUL 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of the first two stages of this year's Tour de France.

WX at 9 PM (1) Jul 09 77 (25) 73 (23) 29.82 (1009) Calm
Row TE 2.9/1.0 Load 60
Avg/Max Heart Rate 131/154
Avg/Max/Normalized Power 125W/199W/125W
Total strokes 1040, Avg rate 22spm, Avg dist/str 9.59m

My ankles were tweaking a bit so I decided to row while watching cycling. If I ever feel sorry for myself on the erg, the cycling takes care of it as I watch guys absolutely crushing the TdF.

Splits
Distance: 10000
Time: 47:32.8
Avg/500m: 02:22.6
Drag Factor: 126
Per Mile: 00:07:39

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:22.4 9:22.4 02:20.6 02:20.6 2000
2000 18:43.8 9:21.4 02:20.4 02:20.5 4000
2000 28:38.1 9:54.3 02:28.6 02:23.2 6000
2000 38:13.2 9:35.1 02:23.8 02:23.3 8000
2000 47:32.8 9:19.6 02:19.9 02:22.6 10000

4.05mi, 52:24, 6 JUL 26, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)

WX at 9 PM (1) Jul 06 78.1 (25.6) 73.4 (23.0) 29.92 (1013) Calm RH 85
Odometer 25C: 358.3mi Odometer 26A: 10.0mi
TE 3.1/0.0. Load 67. Avg/Max Heart Rate = 135/144

Easy run today, but I know it's been hot when it's down to 80 degrees and I think it's noticeably cooler than the trend lately. For real.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 25:57 25:57 12:51 12:51 2.02
2.03 52:24 26:27 13:02 12:56 4.05

4.05mi, 54:49, 5 JUL 26, Lorton, Virginia

iThink:
Underworld - Scribble (Netsky Remix) (170bpm)

WX at 8 PM (0) Jul 05 86.7 (30.4) 65.1 (18.4) 29.84 (1010) Calm RH 48
Odometer 25C: 358.3mi Odometer 26A: 5.9mi
TE 2.8/0.0. Load 53. Avg/Max Heart Rate = 131/139

I didn't think I was going to run today, but when I saw the temperature dip below 90, I figured I'd try 4 easy. This was prudent but I'm also trying to get heat acclimated, which is happening. Sort of.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 27:14 27:14 13:33 13:33 2.01
2.04 54:49 27:35 13:31 13:32 4.05

5.9mi, 84:55, 2 JUL 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 AM (12) Jul 02 83.3 (28.5) 77.5 (25.3) 30.03 (1016) Calm RH 82 HI 92.8 (33.8)
Odometer 26A: 5.9mi
TE 3.3/0.0. Load 90. Avg/Max Heart Rate = 145/168

I didn't do anything yesterday, and I won't run outside tomorrow given the weather forecast, so I was hoping to get something in today, but holy fucking shit is it hot already. The readings above are in the shade; in the sun was far, far worse. I knew it was going to be a bad day if I was at anaerobic threshold just WALKING.

At least it's done. I was thinking of going standard distance but as hot as it was, I turned back, wisely.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 28:33 28:33 13:52 13:52 2.06
0.88 40:54 12:21 14:02 13:55 2.94
0.89 53:30 12:36 14:09 13:58 3.83
2.07 84:55 31:25 15:11 14:24 5.90

3.50mi, 48:09, 29 JUN 26, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)

WX at 8 PM (0) Jun 29 78.3 (25.7) 68.4 (20.2) 30.07 (1018) Calm RH 71
Odometer 25C: 354.3mi
TE 2.5/0.0. Load 41. Avg/Max Heart Rate = 127/134

The watch said recovery run, so I did short slow distance. Emphasis on slow and on proper heart rate. It was over 90% humidity this morning and a drop to 71% feels borderline heavenly in comparison even though the temperature is 8F higher. WX later this week is going to be unsafely hot and humid. I might run indoors now that I have access to an indoor track again.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.75 24:22 24:22 13:55 13:55 1.75
1.75 48:09 23:47 13:35 13:45 3.50

6.66mi, 88:36, 28 JUN 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Beach Bunny - Cycles (132bpm)

WX at 2 PM (18) Jun 28 73.8 (23.2) 71.2 (21.8) 29.94 (1013) Calm RH 91
Odometer 25C: 350.8mi
TE 3.3/0.0. Load 83. Avg/Max Heart Rate = 136/141

Very disciplined slow run at standard distance. It's kind of sad that this is a long run these days but I've also been letting things slide and if I'm going to train anything, it's going to be base given my current level of training and fitness. Also, my shoes are starting to come apart at the pinky toes on the uppers-- a leading indicator that it'll be time to rotate shoes. These are too junked to use afterwards, so they'll go into file 13.

The testament to discipline is my watch recording 0.0 calories of carbohydrates expended -- it was all fat.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.33 16:46 16:46 12:36 12:36 1.33
4.01 70:45 53:59 13:28 13:15 5.34
1.32 88:36 17:51 13:31 13:18 6.66

4.01mi, 51:10, 26 JUN 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 10 PM (2) Jun 26 73.2 (22.9) 71.1 (21.7) 30.04 (1017) Calm RH 92
Odometer 25C: 344.1mi
TE 3.0/0.0. Load 65. Avg/Max Heart Rate = 137/144

Not particularly disciplined, but at least something after a few days of not running. I did lift two days ago and my deadlift, overhead press, and standing row are all the same, which is promising. Or at least not disheartening.

On the other hand, today was my last day at a job that I no longer wanted to do. I start a new job on Monday. Looking forward to seeing what is to come.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.00 25:46 25:46 12:53 12:53 2.00
2.01 51:10 25:24 12:38 12:46 4.01

6.66mi, 86:19, 20 JUN 26, Lorton, Virginia

iThink:
Maritime - German Engineering (190bpm)

WX at Noon (16) Jun 20 84.6 (29.2) 47.8 (8.8) 29.88 (1011) WNW 12G22 RH 27
Odometer 25C: 340.8mi
TE 3.6/0.5. Load 111. Avg/Max Heart Rate = 142/155

I did not want to go more than standard distance. I knew it was going to be warm, although the humidity was going to be low.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 27:27 27:27 13:16 13:16 2.07
1.26 43:44 16:17 12:55 13:08 3.33
1.26 60:06 16:22 12:59 13:06 4.59
2.07 86:19 26:13 12:40 12:58 6.66