6.66mi, 84:36, 30 MAY 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Philip Stopford - Lully, Lulla, Lullay (90bpm)
Johnny Cash - I Walk The Line (99bpm)

WX at 4 PM (20) May 30 74.1 (23.4) 40.6 (4.8) 29.94 (1013) N 7 RH 29
Odometer 25C: 296.6.0mi
TE 3.0/0.0. Load 64. Avg/Max Heart Rate = 136/147

I was absolutely not feeling a 666 and decided to run a few miles on the track, but in this case actually felt good enough to do it. So I did, but in a controlled manner.

There are some minor discrepancies between the laps and the eventual distance, probably for small differences in the laps themselves.

SGMT AGGRG PERSGMT PERMI AVGPC DIST
1.29 16:21 16:21.0 12:40 12:40 1.29
0.27 20:02 03:40.5 13:37 12:50 1.56
0.27 23:36 03:34.8 13:16 12:54 1.83
0.27 27:08 03:31.5 13:03 12:55 2.10
0.27 30:39 03:31.2 13:02 12:56 2.37
0.27 34:08 03:28.7 12:53 12:56 2.64
0.27 37:36 03:28.1 12:51 12:55 2.91
0.27 41:00 03:23.8 12:35 12:53 3.18
0.27 44:23 03:23.9 12:35 12:52 3.45
0.27 47:46 03:22.8 12:31 12:51 3.72
0.27 51:13 03:26.3 12:44 12:50 3.99
0.27 54:38 03:25.0 12:39 12:49 4.26
0.27 58:10 03:32.0 13:05 12:50 4.53
0.27 61:34 03:24.3 12:37 12:50 4.80
0.26 65:07 03:32.7 13:38 12:52 5.06
0.27 68:41 03:34.8 13:16 12:53 5.33
1.29 84:33 15:52.0 12:18 12:46 6.62

4.72mi, 62:12, 28 MAY 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Cruiserweight - And We Did (177bpm)

WX at 7 PM (23) May 28 79.7 (26.5) 44.6 (7.0) 29.9 (1012) NW 9 RH 30
Odometer 25C: 289.0mi
TE 3.0/0.0. Load 64. Avg/Max Heart Rate = 136/147

I was thinking maybe another 666. That thought was dispelled as soon as I got outside and started running.Holy shit was today's run ill-advised. Not a good sign when I'm dipping well into zone 3 just to snail it. Tomorrow's going to be a rest day. Low humidity made for excellent running weather. Too bad I was too beat up to take advantage of it.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 26:19 26:19 13:06 13:06 2.01
0.59 34:09 07:50 13:17 13:08 2.60
2.12 62:12 28:03 13:14 13:11 4.72

6.66mi, 87:09, 27 MAY 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) May 27 75.4 (24.1) 69.8 (21.0) 29.84 (1010) S 5 RH 82
Odometer 25C: 284.3mi
TE 3.2/0.0. Load 82. Avg/Max Heart Rate = 137/145

First run after a few days of not working out. Zone 2, 666. It was markedly warmer so no point in going hard after not training properly.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.33 16:25 16:25 12:21 12:21 1.33
4.01 69:32 53:07 13:15 13:01 5.34
1.32 87:09 17:37 13:21 13:05 6.66

4.5mi, 53:57, 21 MAY 26, Lorton, Virginia

iThink:
Cruiserweight - And We Did (177bpm)

WX at 9 PM (1) May 21 59.0 (15.0) 55.0 (12.8) 30.23 (1023) N 9 light rain RH 86
Odometer 25C: 277.7mi
TE 3.2/0.0. Load 84. Avg/Max Heart Rate = 137/148

I wasn't sure I wanted to run after it started raining, but I felt better after a mile. Glad I got this in instead of bagging it.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.17 14:06 14:06 12:03 12:03 1.17
1.09 27:07 13:01 11:57 12:00 2.26
1.12 40:40 13:33 12:06 12:02 3.38
1.12 53:57 13:17 11:52 11:59 4.50

6.08mi, 76:21, 16 MAY 26, Lorton, Virginia

iThink:
Maritime - German Engineering (190bpm)

WX at 6 PM (22) May 16 81.5 (27.5) 51.3 (10.7) 29.96 (1014) SSE 3 RH 35
Odometer 25C: 273.2mi
TE 3.3/0.0. Load 90. Avg/Max Heart Rate = 135/146

Not easy but not hard either. I was trying to burn lard and in that I think I was mostly successful.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 23:32 23:32 12:43 12:43 1.85
1.20 38:24 14:52 12:23 12:35 3.05
1.21 54:12 15:48 13:03 12:43 4.26
1.82 76:21 22:09 12:10 12:33 6.08

4.81mi, 60:02, 15 MAY 26, Lorton, Virginia

iThink:
Cruiserweight - And We Did (177bpm)

WX at 8 PM (0) May 15 64.8 (18.2) 50.0 (10.0) 29.99 (1015) Calm RH 59
Odometer 25C: 267.1mi
TE 3.1/0.0. Load 72. Avg/Max Heart Rate = 128/138

Easy run today, I haven't slept very well the last few days. But I definitely needed to get it done. So I did a very disciplined zone 2 run.

SGMT AGGRG PERSG PERMI AVGPC DIST 1.32 16:03 16:03 12:10 12:10 1.32 2.17 43:42 27:39 12:45 12:31 3.49 1.32 60:02 16:20 12:22 12:29 4.81

4.2mi, 54:57, 12 MAY 26, Lorton, Virginia

iThink:
Bear McCeary - Prelude to War (129bpm)

WX at 7 PM (23) May 12 70.2 (21.2) 45.3 (7.4) 30.05 (1017) SE 7 RH 41
Odometer 25C: 262.3mi
TE 2.7/0.0. Load 54. Avg/Max Heart Rate = 127/137

Easy recovery run today, very disciplined and slow. But very necessary.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.10 27:56 27:56 13:18 13:18 2.10
2.10 54:57 27:01 12:52 13:05 4.20

6.66mi, 81:41, 11 MAY 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) May 11 59.4 (15.2) 46.8 (8.2) 30.09 (1018) SSE 3 RH 63''
Odometer 25C: 258.1mi
TE 3.4/0.0. Load 101. Avg/Max Heart Rate = 136/145

Not fast, not strong. I was definitely feeling some tirednesss in my legs today but I needed to go long and slow and running laps on the track to get standard distance in was as good an option as any.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.68 20:07 20:07 11:58 11:58 1.68
3.61 64:52 44:45 12:24 12:16 5.29
1.37 81:41 16:49 12:16 12:16 6.66

7.72mi, 91:42, 9 MAY 26, Lorton, Virginia

iThink:
Cruiserweight - And We Did (177bpm)

WX at 3 PM (19) May 09 72.9 (22.7) 52.0 (11.1) 29.77 (1008) SSE 7 RH 47
Odometer 25C: 251.5mi
TE 4.0/0.0. Load 149. Avg/Max Heart Rate = 143/165

I went out thinking it was going to be in the 60F range.

It was not in the 60F range.

I had to work a bit harder than I thought I would. On the other hand, my max VO2 has definitely been increasing and my general speed is also increasing. I'm going to chalk this one up to some marginal weight loss. On the other hand, if I continue the gradual weight loss, I'll definitely be in good position for racing the Bay Bridge 10K in November.

This also comes after my first good night of sleep after three consecutive nights of bad sleep and no exercise. I think I was underhydrated for this run, though. I was definitely feeling it at the end.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 24:40 24:40 11:58 11:58 2.06
1.80 46:48 22:08 12:18 12:07 3.86
1.80 68:40 21:52 12:09 12:08 5.66
2.06 91:42 23:02 11:11 11:53 7.72

5.14mi, 62:52, 5 MAY 26, Lorton, Virginia

iThink:
Cruiserweight - And We Did (177bpm)

WX at 7 PM (23) May 05 82.2 (27.9) 38.3 (3.5) 29.78 (1008) SSE 8G21 RH 20
Odometer 25C: 243.7mi
TE 3.2/0.0. Load 85. Avg/Max Heart Rate = 133/146

Holy fuck bad sleep the last few days is really dragging me down today. Tomorrow is probably going to be a rest day. Or very short.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.68 21:02 21:02 12:31 12:31 1.68
0.99 33:43 12:41 12:49 12:38 2.67
2.47 62:52 29:09 11:48 12:14 5.14

4.24mi, 52:21, 4 MAY 26, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)

WX at 7 PM (23) May 04 75.7 (24.3) 42.1 (5.6) 29.79 (1008) SSE 6 RH 29
Odometer 25C: 238.5mi
TE 3.1/0.0. Load 74. Avg/Max Heart Rate = 134/145

I was not expecting an easy run to have the return speed that it did at this level of effort. I guess I actually am getting faster. Shedding a few pounds has helped.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:37 27:37 13:02 13:02 2.12
2.12 52:21 24:44 11:40 12:21 4.24

6.66mi, 82:47, 2 MAY 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 4 PM (20) May 02 62.2 (16.8) 27.0 (-2.8) 29.85 (1010) NW 10G17 RH 25
Odometer 25C: 234.3mi
TE 3.4/0.0. Load 100. Avg/Max Heart Rate = 132/144

Zone 2, 666. That is all.

SGMT AGGRG PERSGMT PERMI AVGPC DIST
1.67 19:58 19:58.0 11:57 11:57 1.67
0.28 23:40 03:41.9 13:12 12:08 1.95
0.28 27:16 03:36.0 12:51 12:14 2.23
0.27 30:44 03:28.1 12:51 12:18 2.50
0.27 34:16 03:31.6 13:04 12:22 2.77
0.54 41:13 06:57.5 12:53 12:27 3.31
0.27 44:38 03:24.6 12:38 12:28 3.58
0.27 48:05 03:27.8 12:50 12:29 3.85
0.27 51:31 03:25.5 12:41 12:30 4.12
0.27 54:56 03:25.2 12:40 12:31 4.39
0.27 58:21 03:25.0 12:39 12:31 4.66
0.28 61:42 03:21.3 11:59 12:29 4.94
1.72 82:47 21:05.0 12:15 12:26 6.66

6.66mi, 77:42, 30 APR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) Apr 30 60.6 (15.9) 34.9 (1.6) 29.84 (1010) NW 16G28 RH 37
Odometer 25C: 227.7mi
TE 4.0/0.0. Load 154. Avg/Max Heart Rate = 144/159

Easy start, and an unexpected hard return leg -- finished it running almost entirely at or above anaerobic threshold. I wanted to run standard distance tonight, and I was going to do it, full stop. Goddamn that return leg was fast!

SGMT AGGRG PERSG PERMI AVGPC DIST
2.74 34:34 34:34 12:37 12:37 2.74
0.89 45:25 10:51 12:11 12:31 3.63
0.89 55:26 10:01 11:15 12:16 4.52
2.14 77:42 22:16 10:24 11:40 6.66

4.06mi, 50:49, 28 APR 26, Lorton, Virginia

iThink:
Robert Miles - Children (137bpm)
Juliana Groninger - A Sky Full of Stars/The Nights (126bpm)

WX at 6 PM (22) Apr 28 64.9 (18.3) 51.1 (10.6) 30 (1015) Calm RH 60
Odometer 25C: 221.1mi
TE 2.9/0.1. Load 64. Avg/Max Heart Rate = 130/141

This was not the easy recovery run I expected -- at my level of effort it started far faster than it should've been. Maybe if I was more disciplined I would've gone easier, but this was a basic zone 2/3 run and I need to be disciplined tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 25:42 25:42 12:43 12:43 2.02
2.04 50:49 25:07 12:19 12:31 4.06

7.76mi, 88:34, 27 APR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 5 PM (21) Apr 27 70.0 (21.1) 43.2 (6.2) 30.17 (1021) SSE 6 RH 37
Odometer 25C: 217.0mi
TE 3.9/0.1. Load 133. Avg/Max Heart Rate = 140/157

PB for this distance.

Same long run, entire leg out was pretty restrained, but the return started to get progressively harder until I was running just above anaerobic threshold. With luck my knees won't be all fucked up tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:27 25:27 12:18 12:18 2.07
1.81 47:27 22:00 12:09 12:14 3.88
1.81 67:41 20:14 11:11 11:54 5.69
2.07 88:34 20:53 10:05 11:25 7.76

7.75mi, 95:56, 25 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Armor For Sleep - Car Underwater (147bpm)
The Connells - Fun & Games (146bpm)
Cruiserweight - To Be Quite Honest (98bpm)

WX at 3 PM (19) Apr 25 64.8 (18.2) 49.6 (9.8) 29.82 (1009) ESE 8 RH 57
Odometer 25C: 209.3mi
TE 3.8/0.0. Load 124. Avg/Max Heart Rate = 138/152

I've been catharsis drinking a lot more lately, and last night was no exception. I thought today was going to be pretty horrible, but waking up in the middle of the night and drinking water was probably judicious. Heart rate was elevated, as to be expected since my HRV was noticeably lower than usual.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:22 26:22 12:44 12:44 2.07
1.80 48:58 22:36 12:33 12:39 3.87
1.80 71:17 22:19 12:24 12:34 5.67
2.08 95:56 24:39 11:51 12:23 7.75

5.25mi, 66:18, 22 APR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) Apr 22 74.7 (23.7) 50.0 (10.0) 29.87 (1011) SSE 3 RH 41
Odometer 25C: 201.5mi
TE 3.2/0.0. Load 77. Avg/Max Heart Rate = 130/142

Easy run, or so it felt. My max VO2 has increased to 40, maybe because I'm running very efficiently -- or maybe it's spillover from my hard run last week. Either way, running quicker but efficiently (as in solid zone 2 almost the entire way in and out) is a good thing, especially when my joints are acting up.

I was thinking about going standard distance, but wasn't really feeling it. Maybe Friday.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.04 26:09 26:09 12:49 12:49 2.04
1.17 41:10 15:01 12:50 12:49 3.21
2.04 66:18 25:08 12:19 12:38 5.25

6.06mi, 73:10, 20 APR 26, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (150bpm)
The Beths - Knees Deep (156bpm)

WX at 7 PM (23) Apr 20 54.7 (12.6) 13.3 (-10.4) 30.23 (1023) NNW 6 RH 19
Odometer 25C: 196.2mi
TE 3.6/0.0. Load 110. Avg/Max Heart Rate = 134/144

The weather is about as good as it gets. A little breezy for my preference, but too good to pass up - and I didn't do anything the last few days anyway, so I was overdue for sure. Not hard, but not slow either. I credit the weather for that.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 22:47 22:47 12:19 12:19 1.85
1.19 36:48 14:01 11:47 12:06 3.04
1.19 51:55 15:07 12:42 12:16 4.23
1.83 73:10 21:15 11:37 12:04 6.06

3.13mi, 40:14, 15 APR 26, Lorton, Virginia

iThink:
The Beths - I Told You That I Was Afraid (99bpm)

WX at 7 PM (23) Apr 15 86.7 (30.4) 58.1 (14.5) 29.85 (1010) SE 5 RH 38
Odometer 25C: 190.2mi
TE 2.6/0.0. Load 50. Avg/Max Heart Rate = 130/138

Easy run mostly to get heat acclimated and to work off the beating from yesterday. I almost bagged it off as I was feeling dead tired but I had enough willpower to get out the door and I feel much better now.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.57 20:35 20:35 13:07 13:07 1.57
1.56 40:14 19:39 12:36 12:51 3.13

4.23mi, 47:25, 14 APR 26, Lorton, Virginia

iThink:
Darude - Sandstorm (136bpm)

WX at 7 PM (23) Apr 14 85.8 (29.9) 53.4 (11.9) 29.88 (1011) S 6 RH 33
Odometer 25C: 187.0mi
TE 3.8/0.0. Load 135. Avg/Max Heart Rate = 146/161

I was going to run around high zone 3, but by the end, I was running at anaerobic threshold just to see if I could take the pain, which I could. Today was going to be quick, but I didn't want to go out at crushing levels of intensity, which I think I properly moderated up to about the last mile. I do so little speedwork of any kind that I would benefit from this in any event.

The iThink was quite unexpected, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 24:16 24:16 11:27 11:27 2.12
2.11 47:25 23:09 10:58 11:13 4.23

7.75mi, 99:33, 12 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Silverstein - Already Dead (150bpm)
Beach Bunny - The Year of the Optimist (163 bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 10 AM (14) Apr 12 61.7 (16.5) 43.9 (6.6) 30.43 (1030) S 8 RH 51
Odometer 25C: 182.8mi
TE 3.5/0.7. Load 116. Avg/Max Heart Rate = 133/163

LSD run but finished fast mostly to keep the tally under 99 minutes. Probably not the most judicious way to finish a long run but fuck it. There was a consistent theme in today's iThinks.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:56 26:56 13:01 13:01 2.07
1.81 50:37 23:41 13:05 13:03 3.88
1.81 74:11 23:34 13:01 13:02 5.69
2.06 99:33 25:22 12:19 12:51 7.75

3.13mi, 33:16, 6 APR 26, Lorton, Virginia

iThink:
The Beths - Do You Want Me Now? (113bpm)
The Beaches - Takes One To Know One (150bpm)

WX at 6 PM (22) Apr 08 55.0 (12.8) 12.2 (-11.0) 30.5 (1032) ESE 7 RH 17
Odometer 25C: 175.0mi
TE 3.7/0.0. Load 126. Avg/Max Heart Rate = 148/161

I have no idea what prompted me to start the run and just go full on "FUCK IT LET'S BALL" mode. Today was effectively a 5km time trial. This is the absolute hardest I've run in a while, and I finished in zone 5, I was pushing pretty hard, although definitely not all out. At least I relearned what it feels like to run right at anaerobic threshold and just take the fucking pain. I should do that more often, even if I don't really want to.

Oh well. Fuck it, let's ball.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.57 17:09 17:09 10:55 10:55 1.57
1.56 33:16 16:07 10:20 10:38 3.13

4.25mi, 56:42, 7 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 7 PM (23) Apr 07 54.5 (12.5) 9.1 (-12.7) 30.33 (1027) N 9 RH 15
Odometer 25C: 176.0mi
TE 2.7/0.0. Load 54. Avg/Max Heart Rate = 127/139

It's spring, and there's a frost warning for tonight. It got noticeably colder as I was outside. Woot. Easier run today, mostly because of the temperature, but my legs were tired from yesterday in spite of the slow speed. I may run easy tomorrow with the expectation of a rest day Thursday and/or Friday.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 28:48 28:48 13:35 13:35 2.12
2.13 56:42 27:54 13:06 13:20 4.25

6.66mi+0.05mi, 88:18+0:44, 6 APR 26, Lorton, Virginia

iThink:
Hüsker Dü - New Day Rising (199bpm)
Hüsker Dü - New Day Rising (from The Living End) (184bpm)

WX at 7 PM (23) Apr 06 62.2 (16.8) 28.8 (-1.8) 30.03 (1016) Calm RH 27
Odometer 25C: 171.8mi
TE 3.1/0.0. Load 77. Avg/Max Heart Rate = 134/146

Very disciplined LSD to get standard distance in running lane 7 on the track. My egress back was a detour so I shortcut certain parts but was just over standard distance. But more zone 2, and that's fine for me right now.

SGMT AGGRG PERSGMT PERMI AVGPC DIST
1.56 19:53 19:53.0 12:45 12:45 1.56
0.29 23:41 03:47.9 13:06 12:48 1.85
0.27 27:15 03:34.4 13:14 12:51 2.12
0.27 30:49 03:33.9 13:12 12:54 2.39
0.28 34:32 03:43.3 13:17 12:56 2.67
0.27 38:05 03:32.2 13:06 12:57 2.94
0.27 41:42 03:37.7 13:26 13:00 3.21
0.27 45:20 03:38.1 13:28 13:02 3.48
0.27 48:58 03:37.9 13:27 13:04 3.75
0.27 52:31 03:32.8 13:08 13:04 4.02
0.27 56:09 03:38.2 13:28 13:05 4.29
0.27 59:55 03:45.6 13:56 13:08 4.56
0.27 63:35 03:39.9 13:34 13:10 4.83
0.27 67:20 03:44.9 13:53 13:12 5.10
1.56 88:18 20:58.0 13:26 13:15 6.66
0.05 89:02 00:44.4 14:48 13:16 6.71

10,000m on Concept2 Model D, 46:19.1, 51 APR 26, Lorton, Virginia

iThink:
nothing as I was watching the first match of New Zealand vs South Africa T20 cricket from March.

WX at 3 PM (19) Apr 05 64.6 (18.1) 59.4 (15.2) 29.82 (1009) SW 3
Row TE 2.6/0.0 Load 51
Avg/Max Heart Rate 130/150
Avg/Max/Normalized Power 127W/157W/127W
Total strokes 1018, Avg rate 22spm, Avg dist/str 9.81m

I didn't feel like running in the rain, and I hadn't done any strength work, so I decided 10km on the erg was going to be the substitute, and it delivered. Easy start to pretty hard finish.

Splits
Distance: 10000
Time: 46:19.1
Avg/500m: 02:19.0
Drag Factor: 126
Per Mile: 00:07:27

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:23.6 9:23.6 02:20.9 02:20.9 2000
2000 18:41.2 9:17.6 02:19.4 02:20.2 4000
2000 27:57.8 9:16.6 02:19.2 02:19.8 6000
2000 37:16.4 9:18.6 02:19.7 02:19.8 8000
2000 46:19.1 9:02.7 02:15.7 02:19.0 10000

4.07mi, 55:38, 3 APR 26, Lorton, Virginia

iThink:
Dayglow - Can I Call You Tonight (130bpm)
Touché Amoré - I'll Be Your Host (82bpm)
Apollo 440 - (Don't Fear) The Reaper (135bpm)

WX at 3 PM (19) Apr 03 82.0 (27.8) 55.9 (13.3) 30.14 (1020) S 9 RH 40
Odometer 25C: 169.2mi
TE 2.6/0.0. Load 47. Avg/Max Heart Rate = 129/139

I was thinking I was going to go for 6.66. What I didn't count on was it to heat up a LOT. I also felt like ass, so 4 was much more judicious.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 28:06 28:06 13:51 13:51 2.03
2.04 55:38 27:32 13:30 13:40 4.07

7.75mi, 1:45:59, 1 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at Noon (16) Apr 01 80.8 (27.1) 57.4 (14.1) 30.06 (1017) W 3 RH 44
Odometer 25C: 165.1mi
TE 3.3/0.0. Load 96. Avg/Max Heart Rate = 137/153

LSD in the mid-day when the forecast was for the 80s might've been ill-advised but I wanted to knock this out. This was definitely a run for burning lard.

SGMT AGGRGT PERSG PERMI AVGPC DIST
2.06 27:51 27:51 13:31 13:31 2.06
1.81 52:28 24:37 13:36 13:33 3.87
1.81 77:27 24:59 13:48 13:38 5.68
2.07 105:59 28:32 13:47 13:41 7.75

4.06mi, 52:25, 30 MAR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 5 PM (21) Mar 30 71.2 (21.8) 49.5 (9.7) 30.13 (1020) SSW 6 RH 46
Odometer 25C: 157.3mi
TE 2.8/0.0. Load 59. Avg/Max Heart Rate = 133/140

Easy run as the watch was suggesting recovery. More slow work, mostly to burn lard. I might take tomorrow off.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 26:28 26:28 13:02 13:02 2.03
2.03 52:25 25:57 12:47 12:55 4.06

4.26mi, 57:03, 29 MAR 26, Lorton, Virginia

iThink:
New Model Army - Ambition (105bpm)
New Model Army - Poison Street (172bpm)
New Model Army - The World (163bpm)

WX at 3 PM (19) Mar 29 60.1 (15.6) 28.0 (-2.2) 30.45 (1031) S 23G33 RH 29
Odometer 25C: 153.3mi
TE 2.8/0.0. Load 53. Avg/Max Heart Rate = 131/144

Easy run after yesterday.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.13 28:51 28:51 13:33 13:33 2.13
2.13 57:03 28:12 13:14 13:24 4.26

6.66mi, 87:52, 28 MAR 26, Lorton, Virginia

iThink:
The Cure - A Forest (from Concert) (160bpm)

WX at 3 PM (19) Mar 28 47.1 (8.4) 10.2 (-12.1) 30.47 (1031) NW 10G20 RH 21
Odometer 25C: 149.0mi
TE 3.1/0.0. Load 78. Avg/Max Heart Rate = 134/144

Long slow 666. After taking the last two days off, I needed to go more than just 4 but I wasn't feeling up to the 7.6mi that constitutes one of my weekend runs.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.56 20:13 20:13 12:58 12:58 1.56
3.54 67:36 47:23 13:23 13:15 5.10
1.56 87:52 20:16 12:59 13:12 6.66

lift only, 6:13.2 work time, 25 MAR 26, Lorton, Virginia

iThink: None

WX at 9 PM (1) Mar 25 54.1 (12.3) 35.4 (1.9) 30.15 (1020) SE 5

Lift TE 2.0/0.0. Exercise Load 24 Average/max heart rate = 119/140

Lifting for the first time in a long while. Mostly maintenance exercises to preempt lower back pain. No run today.

Lifting today:
Deadlift 10/10/10@135
Barbell Row 10/10/10 @115
Overhead Barbell Press 10/10/10 @65
Dumbbell straight-Leg deadlift 10/10 @80

4.07mi, 53:24, 24 MAR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Sugarcult - Dead Living (160bpm)
The Loud Family - Last Honest Face (116bpm)

WX at 6 PM (22) Mar 24 52.5 (11.4) 12.6 (-10.8) 30.32 (1026) S 7 RH 19
Odometer 25C: 142.2mi
TE 2.7/0.0. Load 55. Avg/Max Heart Rate = 132/146

Easy run today, as the watch was advising 33 minutes of base. This was a fairly disciplined zone 2 run, one I am pretty okay with today.

Today is the anniversary date of my ex-marriage. Between that and something I saw on social media today, I'm going to get fucking shitty tonight. It's been a while since I've felt this dead inside. Doesn't matter, still going to continue to ruck up.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 26:43 26:43 13:10 13:10 2.03
2.04 53:24 26:41 13:05 13:07 4.07

4.25mi, 50:57, 23 MAR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 5 PM (21) Mar 23 56.5 (13.6) 26.2 (-3.2) 30 (1015) NW 21G32 RH 30
Odometer 25C: 138.1mi
TE 3.3/0.0. Load 90. Avg/Max Heart Rate = 135/149

I was not counting on the wind today. It's been a while since I've run in winds like this but I was not wanting to go very hard as my hamstrings were feeling a bit wonky at the start. The wind, that made it different. Today was FAST. A tailwind sure helped a lot.

I probably should do some Romanian deadlifts tonight for my lower back, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 26:40 26:40 12:35 12:35 2.12
2.13 50:57 24:17 11:24 11:59 4.25

7.2mi, 88:25, 21 MAR 26, Lorton, Virginia

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

WX at 7 PM (23) Mar 21 67.5 (19.7) 44.2 (6.8) 29.83 (1010) E 3 RH 43
WX at 6 PM (22) Mar 21 72.0 (22.2) 39.7 (4.3) 29.83 (1010) Calm RH 31
Odometer 25C: 133.8mi
TE 3.6/0.0. Load 110. Avg/Max Heart Rate = 138/147

Short long run, at least that was the plan. I was going to run track repeats until I got to the distance required to hit standard distance. Unfortunately, I went two laps too many. Mostly zone 2 until my last mile on the track, which was closer to zone 3. I was hoping to run easier in the return leg, but it remained at zone 3 throughout.

Target to return for standard distance needs to be 5.1mi, not 5.6mi. Oops.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.55 19:03 19:03 12:17 12:17 1.55
4.10 69:42 50:39 12:21 12:20 5.65
1.55 88:25 18:43 12:05 12:17 7.20

3.13mi, 39:56, 20 MAR 26, Lorton, Virginia

iThink:
Foo Fighters - The Pretender (173bpm)

WX at 6 PM (22) Mar 19 58.3 (14.6) 28.6 (-1.9) 30.13 (1020) SSE 5 RH 321
Odometer 25C: 126.6mi
TE 2.7/0.0. Load 50. Avg/Max Heart Rate = 131/140

Easy and short run. I was fucking exhausted today and I didn't really sleep well last night.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.56 20:19 20:19 13:00 12:48 1.56
1.56 39:56 19:37 12:32 12:41 3.13

10,000m on Concept2 Model D, 47:20.0, 18 MAR 26, Lorton, Virginia

iThink:
nothing as I was watching the first half of the Toronto Rock at the Halifax Thunderbirds game from last weekend.

WX at 9 PM (1) Mar 18 34.5 (1.4) 16.9 (-8.4) 30.31 (1026) ESE 3
Row TE 2.8/0.0 Load 52
Avg/Max Heart Rate 132/141
Avg/Max/Normalized Power 127W/157W/127W
Total strokes 1028, Avg rate 22spm, Avg dist/str 9.68m

My watch said recovery run of 22 minutes today, so I decided to go 10km easy on the erg. As short as my run yesterday was, I was still banged up today, something that I don't feel after pulling on the erg. Aside from no impact, there's the other benefit of working other parts of the body that running doesn't work.

First segment was slow because I was tinkering with earbuds vs speaker on the TV. The earbuds were glitchy so I might switch them out with some different ones.

Splits
Distance: 10000
Time: 47:20.0
Avg/500m: 02:22.0
Drag Factor: 141
Per Mile: 00:07:37

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:54.2 9:54.2 02:28.6 02:28.6 2000
2000 19:12.7 9:18.5 02:19.6 02:24.1 4000
2000 28:36.6 9:23.9 02:21.0 02:23.1 6000
2000 38:03.0 9:26.4 02:21.6 02:22.7 8000
2000 47:20.0 9:17.0 02:19.3 02:22.0 10000

4.24mi, 53:12, 17 MAR 26, Lorton, Virginia

iThink:
Corrosion of Conformity - What(?) (104bpm)
Kitchens of Distinction - Smiling (153bpm)

WX at 6 PM (22) Mar 17 39 (4) 12 (-11) 30.06 (1017) WNW 15G21 RH 32
Odometer 25C: 123.5mi
TE 3.1/0.0. Load 75. Avg/Max Heart Rate = 135/148

Deliberate easy run at zone 2, which I was mostly in. But I didn't want to smoke my legs after yesterday and potentially derail training later this week.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:06 27:06 12:47 12:47 2.12
2.12 53:12 26:06 12:19 12:33 4.24

10,000m on Concept2 Model D, 45:43.7, 16 MAR 26, Lorton, Virginia

iThink:
nothing as I was watching Virginia at Maryland from last weekend.

WX at 8 PM (0) Mar 16 64 (18) 59 (15) 29.25 (990) SSE 12G22
Row TE 2.9/1.2 Load 69
Avg/Max Heart Rate 132/146
Avg/Max/Normalized Power 136W/169W/137W
Total strokes 1023, Avg rate 22spm, Avg dist/str 9.75m

It was supposed to be high winds and horizontal rain. It wasn't, but I'm not running outside when there's winds and rain like that on the forecast. Besides, I needed to get something in other than running, and I use the erg to catch up on the lacrosse I didn't watch this past weekend.

I need to be careful in my stroke as I can feel a little bit of a tear in the right shoulder as I'm pulling. My traps are very tight and sore right now, so I can tell this one was harder. The drag factor was markedly higher, mostly because I didn't check the damper setting after I moved the erg back into the basement. I have a weird relationship with drag factor - higher drag factors = more speed, which is contrary to what I've typically read online.

I also recognize that I had to get this one in before eating dinner. There is no way I'm going to exercise after dinner, which I finally acknowledged last night. Just gotta be disciplined about getting at it before chowing down.

Splits
Distance: 10000
Time: 45:43.7
Avg/500m: 02:17.2
Drag Factor: 135
Per Mile: 00:07:22

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:10.0 9:10.0 02:17.5 02:17.5 2000
2000 18:19.5 9:09.5 02:17.4 02:17.4 4000
2000 27:27.4 9:07.9 02:17.0 02:17.3 6000
2000 36:37.5 9:10.1 02:17.5 02:17.3 8000
2000 45:43.7 9:06.2 02:16.6 02:17.2 10000

7.76mi, 92:55, 14 MAR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Rush - Middletown Dreams (139bpm)
Philip Glass - Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 2 PM (18) Mar 14 60.1 (15.6) 13.6 (-10.2) 30.13 (1020) WNW 17G21 RH 15
Odometer 25C: 119.2mi
TE 4.0/0.3. Load 58. Avg/Max Heart Rate = 137/154

I thought I might have dead legs but I didn't, and a disciplined start ended up in a fairly fast but hard finish. I was paying more attention to tempo and turnover but I'll definitely feel this tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:33 25:33 12:21 12:21 2.07
1.81 48:07 22:34 12:28 12:24 3.88
1.80 69:55 21:48 12:07 12:19 5.68
2.08 92:55 23:00 11:03 11:58 7.76

3.56mi, 45:46, 11 MAR 26, Lorton, Virginia

iThink:
Better Than Ezra - In The Blood (150 bpm)

WX at 7 PM (23) Mar 11 84.0 (28.9) 55.6 (13.1) 29.65 (1004) SSE 6 RH 37
Odometer 25C: 111.4mi
TE 2.8/0.0. Load 58. Avg/Max Heart Rate = 135/144

Dead legs today and it was crazy warm for this time of the year. Discretion is the better part of valor but at least I didn't completely bag it.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.78 23:30 23:30 13:12 13:12 1.78
1.78 45:46 22:16 12:31 12:51 3.56

4.24mi, 55:13, 10 MAR 26, Lorton, Virginia

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

WX at 8 PM (1) Mar 06 72 (22) 47 (8) 29.94 (1014.1) Calm RH 40
Odometer 25C: 107.8mi
TE 3.0/0.0. Load 65. Avg/Max Heart Rate = 135/146

Legs are still pretty tired even after a rest day yesterday, so instead of going 6, I decided to go shorter and not push it too hard. At least I got something in. It was 85F earlier today and that was nuts.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 28:34 28:34 13:28 13:28 2.12
2.12 55:13 26:39 12:34 13:01 4.24

5.02mi, 71:24, 8 MAR 26, Lorton, Virginia

iThink:
Kitchens of Distinction - Smiling (153bpm)
Velocity Girl - Labrador (158bpm)

WX at 6 PM (23) Feb 17 44.6 (7.0) 38.8 (3.8) 30.08 (1018) Calm RH 80
Odometer 25C: 103.5mi
TE 2.7/0.0. Load 50. Avg/Max Heart Rate = 135/142

Easy recovery run as I felt really beat up after yesterday. All base, nothing hard. Got a ways to go before I can go do the kind of running I did before the winter.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.56 21:17 21:17 13:39 13:39 1.56
1.91 49:47 28:30 14:55 14:21 3.47
1.55 71:24 21:37 13:57 14:13 5.02

6.66mi, 83:50, 7 MAR 26, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Cure - A Forest (from Concert) (160bpm)
The Smiths, "There Is A Light That Never Goes Out" (soundcheck at the Barrowland) (131 bpm)

WX at 6 PM (23) Mar 07 63.1 (17.3) 53.2 (11.8) 29.92 (1013) SE 5 RH 70
Odometer 25B: 402.4mi
Odometer 25C: 98.5mi
TE 3.6/0.2. Load 115. Avg/Max Heart Rate = 142/153

My car hit 66,666 miles today, so appropriately enough, I had to run my standard 666 also. I deliberately went easy because I didn't know how I was going to feel, and I was going to try to leave some for tomorrow as well.

The Smiths were quite unexpected. That was a big running mantra of my year in Kabul in 2014.

I can now retire the 25B shoes now that I've put 400mi on them.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:13 26:13 12:40 12:40 2.07
1.26 42:13 16:00 12:42 12:41 3.33
1.26 57:53 15:40 12:26 12:37 4.59
2.07 83:50 25:57 12:32 12:35 6.66

10,000m on Concept2 Model D, 46:42.0, 6 MAR 26, Lorton, Virginia

iThink:
nothing as I was watching the Maryland Charm vs. New York Charging game from last weekend.

WX at 11 PM (4) Mar 06 47.3 (8.5) 41.4 (5.2) 30.32 (1026) E 3
Row TE 3.0/0.0 Load 53
Avg/Max Heart Rate 131/143
Avg/Max/Normalized Power 127W/165W/130W
Total strokes 1051, Avg rate 22spm, Avg dist/str 9.51m

I was completely lacking in motivation and forced myself to do a moderate effort 10km erg. Most of it was because of my chronic case of the fuckits. Generally, I try not to do cardio this late, but I frittered away this afternoon after getting home because, well, fuckits.

Splits
Distance: 10000
Time: 46:42.0
Avg/500m: 02:20.1
Drag Factor: 126
Per Mile: 00:07:31

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:20.1 9:20.1 02:20.0 02:20.0 2000
2000 18:41.7 9:21.6 02:20.4 02:20.2 4000
2000 28:02.1 9:20.4 02:20.1 02:20.2 6000
2000 37:23.3 9:21.2 02:20.3 02:20.2 8000
2000 46:42.0 9:18.7 02:19.7 02:20.1 10000

7.75mi, 93:48, 1 MAR 26, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Cure - A Forest (from Concert) (160bpm)

WX at 3 PM (20) Mar 01 57.7 (14.3) 30.2 (-1.0) 30.17 (1021) N 6 RH 34
Odometer 25B: 395.7mi
Odometer 25C: 98.5mi
TE 4.0/0.0. Load 141. Avg/Max Heart Rate = 1433/158

First legitimate long run in a while. Wasn't sure how I'd feel, but it was pretty hard at the back side even though I was running mostly negative splits. Weather was good but I know my knees are going to hurt tomorrow.

I wasn't expecting both of my iThinks today to have the same bpm speed.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:54 25:54 12:31 12:31 2.07
1.81 48:12 22:18 12:19 12:25 3.88
1.80 69:43 21:31 11:57 12:16 5.68
2.07 93:48 24:05 11:38 12:06 7.75

10,000m on Concept2 Model D, 46:29.8, 24 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the first half of Syracuse at Harvard from last weekend.

WX at 7 PM (0) Feb 24 37.2 (2.9) 10.0 (-12.2) 29.94 (1013) Calm
Lift TE 0.9/0.0 Load 10
Row TE 3.2/0.1 Load 88
Avg/Max Heart Rate 138/154
Avg/Max/Normalized Power 132W/189W/132W
Total strokes 1034, Avg rate 22spm, Avg dist/str 9.64m

After running yesterday, I wanted to switch it back up so I wasn't too beat up. Probably prudent.

Lifting

Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10/10 @115
Back squat 10/10/10 @75
Overhead Barbell Press 10/10/10 @65

Splits
Distance: 10000
Time: 47:04.7
Avg/500m: 02:21.2
Drag Factor: 127
Per Mile: 00:07:35

SGMT AGGREGT PERLAP PER500m AVG500m DIST 2000 09:23.4 9:23.4 02:20.9 02:20.9 2000 2000 18:39.8 9:16.4 02:19.1 02:20.0 4000 2000 28:07.2 9:27.4 02:21.9 02:20.6 6000 2000 37:22.2 9:15.0 02:18.8 02:20.1 8000 2000 46:29.8 9:07.6 02:16.9 02:19.5 10000

6.0mi, 75:08, 19 FEB 26, Lorton, Virginia

iThink:
The Breeders - Divine Hammer (144bpm)
My Bloody Valentine - Sueisfine (168bpm)
Belly - Super-Connected (152bpm)

WX at 6 PM (23) Feb 23 40.6 (4.8) 22.5 (-5.3) 29.87 (1011) WNW 14G23 RH 47
Odometer 25B: 395.7mi
Odometer 25C: 90.7mi
TE 3.2/0.0. Load 86. Avg/Max Heart Rate = 136/143

First run in a while after a snowstorm that turned into a nothingburger. Easy running, around the roads of my subdivision, mostly to get in 6 so I could chalk up something that wasn't a short run. It was super breezy outside, though, so glad to finish.

I'm not sure why I had the massive onslaught of songs that I listening to 30 years ago, but this is fine. Sueisfine.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.47 17:59 17:59 12:14 12:14 1.47
1.35 34:55 16:56 12:33 12:23 2.82
1.44 52:59 18:04 12:33 12:26 4.26
1.74 75:08 22:09 12:44 12:31 6.00

10,000m on Concept2 Model D, 47:04.7, 19 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the extended cut of the Battlestar Galactica episode "Unfinished Business." That extended cut is so powerful.

WX at 6 PM (23) Feb 19 42 (6) 39 (4) 29.9 (1012) ENE 5 light rain; mist
Row TE 2.9/0.2 Load 64
Avg/Max Heart Rate 131/145
Avg/Max/Normalized Power 129W/169W/130W
Total strokes 987, Avg rate 21spm, Avg dist/str 10.09m

I would normally have taken today off, but tomorrow will be a rest day since I'm seeing the Descendents tomorrow night. So I had to get one in. Excessively long first leg because I was getting the Blu-Ray straightened out after starting.

Splits
Distance: 10000
Time: 47:04.7
Avg/500m: 02:21.2
Drag Factor: 127
Per Mile: 00:07:35

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 10:04.2 10:04.2 02:31.1 02:31.1 2000
2000 19:26.7 9:22.5 02:20.6 02:25.8 4000
2000 28:43.4 9:16.7 02:19.2 02:23.6 6000
2000 37:55.5 9:12.1 02:18.0 02:22.2 8000
2000 47:04.7 9:09.2 02:17.3 02:21.2 10000

10,000m on Concept2 Model D, 46:25.0, 18 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Maryland at Syracuse in the Dome.

WX at 6 PM (23) Feb 18 57.4 (14.1) 46.0 (7.8) 29.72 (1006) SSE 3
Row TE 3.0/0.1 Load 67
Avg/Max Heart Rate 131/150
Avg/Max/Normalized Power 130W/255W/135W
Total strokes 1031, Avg rate 22spm, Avg dist/str 9.70m

Not running after yesterday; my right ankle is really acting up. I didn't want to take the day off, so 10km it was. Last 1km was way harder than I probably should've taken it, but whatever.

Splits
Distance: 10000
Time: 46:25.0
Avg/500m: 02:19.3
Drag Factor: 124
Per Mile: 00:07:28

5.18mi, 65:14, 17 FEB 26, Lorton, Virginia

iThink:
New Model Army - Ambition (105bpm)
Velocity Girl - Sorry Again (166bpm)
The Connells - Take A Bow (162bpm)


WX at 6 PM (23) Feb 17 44.6 (7.0) 38.8 (3.8) 30.08 (1018) Calm RH 80
Odometer 25B: 389.7mi
Odometer 25C: 90.7mi
TE 3.1/0.0. Load 76. Avg/Max Heart Rate = 132/141

I was thinking about going the standard distance and decided against it as I wasn't quite feeling it. Still, had to get something in, and it was going to be an easy run regardless.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.30 15:57 15:57 12:16 12:16 1.30
1.28 32:04 16:07 12:35 12:26 2.58
1.29 48:26 16:22 12:41 12:31 3.87
1.31 65:14 16:48 12:49 12:36 5.18

4,743+10,000m on Concept2 Model D, 21:54.9+46:28.1, 16 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Loyola at Johns Hopkins from Saturday.

WX at 2 PM (19) Feb 16 44 (7) 35 (2) 30.13 (1020) E 3
1st Row TE 2.5/0.0 Load 45
Avg/Max Heart Rate 132/138
Avg/Max/Normalized Power 132W/152W/133W
Total strokes 771, Avg rate 24spm, Avg dist/str 8.90m 2nd Row TE 3.2/0.0 Load 81
Avg/Max Heart Rate 138/147
Avg/Max/Normalized Power 130W/217W/131W
Total strokes 1085, Avg rate 23spm, Avg dist/str 9.22m

I took yesterday off by circumstance, so I needed to go more than 10,000. First section was cut short by a phone call I needed to take, but this was a reasonable level of intensity at distance. This will do.

Splits
Distance: 14743
Time: 68:23.0
Avg/500m: 02:19.2
Drag Factor: 126
Per Mile: 00:07:28

SGMT AGGREGT PERLAP PER500m AVG500m DIST
4743 21:54.9 21:54.9 02:18.6 02:18.6 4743
2000 31:08.2 9:13.3 02:18.3 02:18.5 6743
2000 40:26.9 9:18.7 02:19.7 02:18.8 8743
2000 49:51.3 9:24.4 02:21.1 02:19.2 10743
2000 59:09.1 9:17.8 02:19.5 02:19.3 12743
2000 68:23.0 9:13.9 02:18.5 02:19.2 14743

3.54mi, 42:25, 13 FEB 26, Lorton, Virginia

iThink:
Velocity Girl - Sorry Again (166bpm)

WX at 4 PM (21) Feb 13 39.6 (4.2) 9.1 (-12.7) 30.18 (1022) WNW 6 RH 27
Odometer 25B: 384.5mi
Odometer 25C: 90.7mi
TE 3.1/0.0. Load 76. Avg/Max Heart Rate = 138/151

First run in forever and man, did it feel rough. Wanted to go a shorter distance so I didn't work too hard not having run in literally weeks. Not easy, but not too hard.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.55 18:44 18:44 12:05 12:05 1.55
1.00 30:39 11:55 11:55 12:01 2.55
0.99 42:25 11:46 11:53 11:59 3.54

10,000m on Concept2 Model D, 45:58.9, 11 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the John Woo movie Red Cliff on the TV.

WX at 7 PM (0) Feb 11 41.5 (5.3) 21.2 (-6.0) 29.95 (1014) WNW 13
Row TE 3.0/0.7 Load 79
Avg/Max Heart Rate 134/147
Avg/Max/Normalized Power 134W/204W/134W
Total strokes 1025, Avg rate 22spm, Avg dist/str 9.73m

Not slow, but not fast. I thought this was pretty disciplined base work although my HRV has been abnormally low the last few days, even on rest days. But I took yesterday off, so I had to go today.

Splits
Distance: 10000
Time: 45:58.9
Avg/500m: 02:17.9
Drag Factor: 126
Per Mile: 00:07:24

SGMT AGGREGT PRSGMT PER500m AVG500m DIST
2000 09:11.5 9:11.5 02:17.9 02:17.9 2000
2000 18:31.0 9:19.5 02:19.9 02:18.9 4000
2000 27:48.0 9:17.0 02:19.3 02:19.0 6000
2000 36:59.8 9:11.8 02:17.9 02:18.7 8000
2000 45:58.9 8:59.1 02:14.8 02:17.9 10000

15,000m on Concept2 Model D, 71:35.5, 9 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Iona men's lacrosse at Navy.

WX at 7 PM (0) Feb 09 28.2 (-2.1) 6.4 (-14.2) 30.24 (1024) Calm
Row TE 2.6/0.5 Load 55
Avg/Max Heart Rate 127/137
Avg/Max/Normalized Power 120W/146W/124W
Total strokes 1514, Avg rate 21spm, Avg dist/str 9.91m

Attempt to do very slow base work on the erg. It's the first time I've tried to be this disciplined about pacing and effort and I think it was productive. Certainly a good enough way to burn lard, and I always need to burn lard.

Splits
Distance: 15000
Time: 71:35.5
Avg/500m: 02:23.2
Drag Factor: 126
Per Mile: 00:07:41

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:23.9 9:23.9 02:21.0 02:21.0 2000
2000 0:18:53.0 9:29.1 02:22.3 02:21.6 4000
2000 0:28:39.1 9:46.1 02:26.5 02:23.3 6000
2000 0:38:15.2 9:36.1 02:24.0 02:23.5 8000
2000 0:47:50.7 9:35.5 02:23.9 02:23.5 10000
2000 0:57:21.6 9:30.9 02:22.7 02:23.4 12000
2000 1:06:53.2 9:31.6 02:22.9 02:23.3 14000
1000 1:11:35.5 4:42.3 02:21.2 02:23.2 15000

8,000m+2,000m on Concept2 Model D, 36:57.5 + 8:44.7, 6 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the Saskatchewan Rush at the Calgary Roughnecks game from last weekend.

WX at 5 PM (22) Feb 06 30 (-1) 24 (-4) 29.64 (1003) Calm light snow
Lift TE 0.9/0.0 Load 10
First row TE 2.8/0.0 Load 57
First Avg/Max Heart Rate 131/149
First Avg/Max/Normalized Power 132W/201W/133W
First set total strokes 882, Avg rate 23spm, Avg dist/str 9.07m

Second row TE 2.3/0.0 Load 35
Second Avg/Max Heart Rate 139/154
Second Avg/Max/Normalized Power 155W/228W/156W
Second set total strokes 221, Avg rate 25spm, Avg dist/str 9.06m

8km moderate work with a break to answer a text, then 2km hard. Pressed for time, but getting one in just to get it in.

Splits
Distance: 10000
Time: 45:42.2
Avg/500m: 02:17.1
Drag Factor: 125
Per Mile: 00:07:21

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:20.7 9:20.7 02:20.2 02:20.2 2000
2000 0:18:42.1 9:21.4 02:20.4 02:20.3 4000
2000 0:28:00.1 9:18.0 02:19.5 02:20.0 6000
2000 0:36:57.5 8:57.4 02:14.4 02:18.6 8000
2000 0:45:42.2 8:44.7 02:11.2 02:17.1 10000

10,000m on Concept2 Model D, 47:11.4, 4 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the Georgia Swarm at the Halifax Thunderbirds game from last weekend. Halfway through the NLL season. Rough one for my Bandits so far.

WX at 7 PM (0) Feb 04 35.1 (1.7) 17.1 (-8.3) 30.23 (1023) NNE 13
Row TE 2.4/0.0 Load 41
Avg/Max Heart Rate 128/140
Avg/Max/Normalized Power 123W/155W/124W
Total strokes 1117, Avg rate 23spm, Avg dist/str 8.97m

Easy pull this time around. Needed to be judicious after yesterday but it's also been a while since I've tried to pull at zone 2 or thereabouts. It felt harder than I thought but I don't do a lot of base training on the erg.

Splits
Distance: 10000
Time: 47:11.4
Avg/500m: 02:21.6
Drag Factor: 127
Per Mile: 00:07:36

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:36.9 9:36.9 02:24.2 02:24.2 2000
2000 0:19:07.0 9:30.1 02:22.5 02:23.4 4000
2000 0:28:30.9 9:23.9 02:21.0 02:22.6 6000
2000 0:37:54.1 9:23.2 02:20.8 02:22.1 8000
2000 0:47:11.4 9:17.3 02:19.3 02:21.6 10000

10,000m on Concept2 Model D, 45:25.3, 3 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Lafayette at Air Force. After all, it's college lacrosse season.

WX at 7 PM (0) Feb 03 34.3 (1.3) 19.8 (-6.8) 30.13 (1020) Calm RH 54
Row TE 3.6/0.0 Load 121
Avg/Max Heart Rate 143/165
Avg/Max/Normalized Power 141W/248W/142W
Total strokes 1128, Avg rate 25spm, Avg dist/str 8.85m

Put the damper a bit above where I usually go, and it was productive. I wasn't expecting to pull this hard, but I was feeling it, and I am definitely getting faster for sure. Maybe not what I needed to do, but it was worth it.

GODDAMN am I glad I have an erg!

Splits
Distance: 10000
Time: 45:25.3
Avg/500m: 02:16.3
Drag Factor: 127
Per Mile: 00:07:19

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:03.1 9:03.1 02:15.8 02:15.8 2000
2000 0:18:06.4 9:03.3 02:15.8 02:15.8 4000
2000 0:27:12.0 9:05.6 02:16.4 02:16.0 6000
2000 0:36:34.2 9:22.2 02:20.6 02:17.1 8000
2000 0:45:25.3 8:51.1 02:12.8 02:16.3 10000

15,000m on Concept2 Model D, 69:26.4, 1 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the New Zealand Women's Super Smash professional T20 cricket elimination match of the Auckland Hearts vs. the Northern Brave. Might as well call out the teams in question.

WX at 3 PM (20) Feb 01 27.9 (-2.3) 1.0 (-17.2) 29.93 (1013) NW 15G29 WC 15 (-9) RH 30
Row TE 3.3/0.3 Load 100
Avg/Max Heart Rate 133/157
Avg/Max/Normalized Power 131W/256W/132W
Total strokes 1661, Avg rate 23spm, Avg dist/str 9.03m

Long erg. I thought about going for a run on the dreadmill but that would require me to go outside in running toggery, so no. It's also been a while since I've pulled 15km, so might as well give it a try at substantially reduced drag factor. What I'm realizing about low drag factors is that the flywheel loses more momentum faster. That's probably why I was happy to pull higher drag factors. Damper's going back up next time.

I guess I'll find out what my traps feel like after tomorrow. I was discovering how much more efficient I am when I push off my heels, something I never really thought about until watching a video yesterday. The temptation to push off the balls of the feet is there but pushing off the heels brings noticeably more power.

Splits
Distance: 15000
Time: 69:26.4
Avg/500m: 02:18.9
Drag Factor: 100
Per Mile: 00:07:27

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:11.8 9:11.8 02:17.9 02:17.9 2000
2000 0:18:27.5 9:15.7 02:18.9 02:18.4 4000
2000 0:27:43.3 9:15.8 02:18.9 02:18.6 6000
2000 0:36:59.1 9:15.8 02:18.9 02:18.7 8000
2000 0:46:10.2 9:11.1 02:17.8 02:18.5 10000
2000 0:55:37.9 9:27.7 02:21.9 02:19.1 12000
2000 1:04:58.4 9:20.5 02:20.1 02:19.2 14000
1000 1:09:26.4 4:28.0 02:14.0 02:18.9 15000

10,000m on Concept2 Model D, 46:03.1, 30 JAN 26, Lorton, Virginia

iThink:
nothing as I was watching a professional New Zealand cricket T20 match.

WX at 10 PM (3) Jan 30 18.0 (-7.8) -2.0 (-18.9) 30.28 (1025) NNW 8 WC 8 (-13) RH 40
Row TE 3.2/0.9 Load 10
Avg/Max Heart Rate 138/163
Avg/Max/Normalized Power 133W/252W/133W
Total strokes 1088, Avg rate 23spm, Avg dist/str 9.17m

Late start. It's easier to watch cricket than lacrosse as the breaks in between the overs are a lot shorter than commercial breaks in a US sporting event. I was experimenting with a slightly higher drag factor, and it paid off with more speed at relatively lower effort. Of course, after the last week, it's entirely possible I'm getting stronger, which also makes sense given that I haven't run in a while due to the snow and ice outside.

Splits
Distance: 10000
Time: 46:03.1
Avg/500m: 02:18.2
Drag Factor: 121
Per Mile: 00:07:25

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:19.4 9:19.4 02:19.8 02:19.8 2000
2000 0:18:35.2 9:15.8 02:18.9 02:19.4 4000
2000 0:27:47.2 9:12.0 02:18.0 02:18.9 6000
2000 0:37:01.3 9:14.1 02:18.5 02:18.8 8000
2000 0:46:03.1 9:01.8 02:15.4 02:18.2 10000

10,000m on Concept2 Model D, 45:37.0, 28 JAN 26, Lorton, Virginia

iThink:
nothing as I was watching a professional New Zealand cricket T20 match.

WX at 4 PM (21) Jan 28 25.7 (-3.5) 3.6 (-15.8) 30.06 (1017) Calm RH 37
Row TE 3.8/0.0 Load 137
Avg/Max Heart Rate 145/161
Avg/Max/Normalized Power 137W/249W/137W
Total strokes 1066, Avg rate 23spm, Avg dist/str 9.383m

Faster than I expected to go. I was pulling sub-2:00/500m for a part of the last 500m. I did take yesterday off, so there's that, as well as probably just getting stronger after rowing more often. I don't think the roads are going to be passable for runners for a while, so I think I'm going to be spending more quality time on the erg.

Splits
Distance: 10000
Time: 45:37.1
Avg/500m: 02:16.9
Drag Factor: 113
Per Mile: 00:07:20

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:11.3 9:11.3 02:17.8 02:17.8 2000
2000 0:18:24.1 9:12.8 02:18.2 02:18.0 4000
2000 0:27:32.5 9:08.4 02:17.1 02:17.7 6000
2000 0:36:40.4 9:07.9 02:17.0 02:17.5 8000
2000 0:45:37.1 8:56.7 02:14.2 02:16.9 10000