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

10,000m on Concept2 Model D, 47:19.8, 26 JAN 26, Lorton, Virginia

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

WX at 8 PM (1) Jan 26 22.6 (-5.2) 3.9 (-15.6) 30.09 (1018) WNW 15 WC 10 (-12), RH 43
Odometer 14B: 411.0mi
Row TE 3.1/0.0 Load 74 AHR/MHR 135/146 Avg/Max/Normalized 122W/145W/123W
Total strokes 1089, Avg rate 23spm, Avg dist/str 9.18m

Easier, controlled row. Didn't want to go too hard after yesterday, and was successful.

Goddamn, it's cold outside!

Splits
Distance: 10000
Time: 47:19.8
Avg/500m: 02:22.0
Drag Factor: 112
Per Mile: 00:07:37

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:25.3 9:25.3 02:21.3 02:21.3 2000
2000 0:18:54.0 9:28.7 02:22.2 02:21.7 4000
2000 0:28:23.3 9:29.3 02:22.3 02:21.9 6000
2000 0:37:55.5 9:32.2 02:23.1 02:22.2 8000
2000 0:47:19.8 9:24.3 02:21.1 02:22.0 10000

10,000m on Concept2 Model D, 46:22.3, 25 JAN 26, Lorton, Virginia

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

WX at 8 PM (1) Jan 25 23 (-5) 19 (-7) 29.77 (1008) W 6 light drizzle RH 85 WC 15 (-9)
Odometer 14B: 411.0mi
Row TE 3.5/0.0 Exercise load 110 Avg/Max HR 142/156 Avg/Max Power 130/203W Normalized Power 131W

Harder than I expected, but my HRV was up to 30 from its very low average of 21-22 the last week or two, so I think I could afford it. I need to go easier tomorrow, though.

Splits
Distance: 5000
Time: 23:59.6
Avg/500m: 02:24.0
Drag Factor: 110
Per Mile: 00:07:43

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:07.9 9:07.9 02:17.0 02:17.0 2000
2000 0:18:25.0 9:17.1 02:19.3 02:18.1 4000
2000 0:27:48.4 9:23.4 02:20.9 02:19.0 6000
2000 0:37:11.2 9:22.8 02:20.7 02:19.5 8000
2000 0:46:22.2 9:11.0 02:17.8 02:19.1 10000

6.65mi, 85:50, 23 JAN 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 6 PM (23) Jan 23 44.6 (7.0) 5.9 (-14.5) 30.18 (1022) NW 7 RH 19
Odometer 25B: 381.0mi
Odometer 25C: 90.7mi
TE 3.3/0.0. Exercise Load 89. Average/max heart rate = 136/150

Feeling some dead legs today so it's probably good that we're going to get snow of biblical proportions tomorrow. I need some time off. This is effectively 666 even if I was .01 short.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.20 28:21 28:21 12:53 12:53 2.20
2.25 57:28 29:07 12:56 12:55 4.45
2.20 85:50 28:22 12:54 12:54 6.65

6.66mi+lift, 84:20, 21 JAN 25, Lorton, Virginia

iThink:
Above & Beyond feat. Oceanlab - On a Good Day (Daniel Kandi remix) (138bpm)

WX at 4 PM (21) Jan 21 42.4 (5.8) 1.9 (-16.7) 30.24 (1024) SSE 8 RH 18
WX at 6 PM (23) Jan 21 41.2 (5.1) 6.1 (-14.4) 30.21 (1023) SE 6 RH 22
Odometer 25B: 374.3mi
Odometer 25C: 90.7mi
Lift TE 1.4/0.8. Exercise Load 24 Average/max heart rate = 113/134
Run TE 3.3/0.0. Exercise Load 96 Average/max heart rate = 138/148

First lift and run in a very long while. It was cold today, so I went a little heavier on snivel gear, which was well warranted given the wind today. Unsurprisingly, I started to speed up around the 48 minute mark. I need to make minor adjustments so it's exactly 6.66 as I hit it a little early on the return leg and immediately started walking. Maybe run in lane 5 or 6 versus lane 7.

I've reconfigured my power rack for quickly changing out between workouts. Glad I figured that out, although I chanced on it by accident.

Knees were definitely feeling the old shoes by the end of this run. I probably can get them to just 400 and it's definitely time to replace them.

Lifting today:
Deadlift 10/10/10@135
Barbell Row 10/10/10 @115
Overhead Barbell Press 10/10/10 @65
Front squat 10 @75, 10/10 @65

SGMT AGGRG PERSG PERMI AVGPC DIST
2.23 28:31 28:31 12:47 12:47 2.23
2.26 57:12 28:41 12:42 12:44 4.49
2.17 84:20 27:08 12:30 12:40 6.66

7.07mi, 90:20, 19 JAN 26, Lorton, Virginia

iThink:
For Against - Outside A Heart (152 bpm)

WX at 7 PM (0) Jan 19 31.8 (-0.1) 16.7 (-8.5) 30.04 (1017) Calm RH 53
Odometer 25B: 366.6mi
Odometer 25C: 90.7mi
TE 3.4/0.0. Exercise Load 94. Average/max heart rate = 138/150

LSD, mostly, on the track. Today was harder than it felt, but my knees definitely were feeling parts of this run.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.57 19:27 19:27 12:23 12:23 1.57
3.83 69:15 49:48 13:00 12:49 5.40
1.67 90:20 21:05 12:37 12:47 7.07

lift only, 6:53 work time, 14 JAN 26, Lorton, Virginia

iThink:
None as I was too busy just trying to breathe.

WX at 6 PM (23) Jan 14 50.2 (10.1) 33.8 (1.0) 29.44 (996) SE 7
Odometer 25B: 359.5mi
Odometer 25C: 90.7mi
Lift TE 1.3/0.1. Exercise Load 16 Average/max heart rate = 109/134

Lifting for the first time in a long while. I was limited as to what I was going to do so I didn't do something stupid like the last time I did Romanian deadlifts. I was too exhausted to run today.

Lifting today:
Overhead Barbell Press 10/10/10 @65
Front squat 10/10/10 @65
Deadlift 10/10/10@115
Barbell Row 10/10/10 @115

5.25mi, 70:50, 13 JAN 26, Lorton, Virginia

iThink:
Beach Bunny - Chasm (162 bpm)
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 6 PM (23) Jan 13 46.0 (7.8) 28.4 (-2.0) 29.81 (1009) SE 5 RH 50
Odometer 25B: 359.5mi
Odometer 25C: 90.7mi
TE 2.8/0.0. Exercise Load 57. Average/max heart rate = 127/136

LSD in all but distance. I didn't want to push it too much as I was really beat from the last hard run.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.64 35:51 35:51 13:35 13:35 2.64
2.61 70:50 34:59 13:24 13:30 5.25

7.76mi, 93:31, 11 JAN 26, Lorton, Virginia

iThink:
The Beths - Dying to Believe (178bpm)
Pom Pom Squad - Messages (154bpm)

WX at 6 PM (23) Jan 11 37.8 (3.2) 13.8 (-10.1) 30.09 (1018) W 20G30 RH 36
Odometer 25B: 354.2mi
Odometer 25C: 90.7mi
TE 3.9/0.1. Exercise Load 142. Average/max heart rate = 147/156

Today was much harder than I expected, but there was also gale-force winds going in and out.

Tinnitus is reduced some but not much.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.08 25:58 25:58 12:29 12:29 2.08
1.81 48:49 22:51 12:37 12:33 3.89
1.80 70:03 21:14 11:48 12:19 5.69
2.07 93:31 23:28 11:20 12:03 7.76

4.04mi, 53:52, 8 JAN 26, Lorton, Virginia

iThink:
The Offspring - Way Down The Line (169bpm)

WX at 6 PM (23) Jan 08 43.9 (6.6) 36.1 (2.3) 30.22 (1023) Calm RH 74
Odometer 25B: 354.2mi
Odometer 25C: 82.9mi
TE 2.5/0.0. Exercise Load 48. Average/max heart rate = 127/136

Easy 4 today after running 6 yesterday. Didn't want to beat up my knees too much.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 27:10 27:10 13:31 13:31 2.01
2.03 53:52 26:42 13:09 13:20 4.04

6.05mi, 71:37, 7 JAN 26, Lorton, Virginia

iThink:
Mick Gordon - The Only Thing They Fear Is You (103bpm)

WX at 6 PM (23) Jan 07 56.7 (13.7) 37.8 (3.2) 29.92 (1013) WNW 10 RH 49
Odometer 25B: 367.0mi
Odometer 25C: 78.8mi
TE 3.5/0.0. Exercise Load 119. Average/max heart rate = 139/153

Warmest day I've ever seen in January. Ran in shorts and shirt and decided to push it a bit (but not too much) while working on stride and gait. Today was pretty encouraging.

Tinnitus looks like it's here for the long haul. Sigh.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 23:08 23:08 12:30 12:30 1.85
1.18 36:48 13:40 11:35 12:09 3.03
1.19 50:50 14:02 11:48 12:03 4.22
1.83 71:37 20:47 11:21 11:50 6.05

5,000m on Concept2 Model D, 23:59.6, 5 JAN 26, Lorton, Virginia

iThink:
nothing as I was watching the third quarter of the Buffalo Bandits-Las Vegas Desert Dogs game.

WX at 9 PM (2) Jan 05 38.8 (3.8) 29.8 (-1.2) 30 (1015) Calm
Odometer 14B: 411.0mi
Lift TE 0.9/0.0 Exercise load 10 Avg/Max HR 109/132 Row TE 3.0/0.0 Exercise load 69 Avg/Max HR 138/152 Avg/Max Power 123/224W

Moderate erg today, but short distance. My HRV was very low last night, so I didn't want to do too much.

Splits
Distance: 5000
Time: 23:59.6
Avg/500m: 02:24.0
Drag Factor: 110
Per Mile: 00:07:43

6.66mi, 84:37, 4 JAN 26, Lorton, Virginia

iThink:
Bear McCreary - Apotheosis (167bpm)
Avicii - Levels (126bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 5 PM (22) Jan 04 42.3 (5.7) 17.2 (-8.2) 30.12 (1019) NNW 5 RH 36
Odometer 25B: 360.9mi
Odometer 25C: 78.8mi
TE 3.2/0.0. Exercise Load 88. Average/max heart rate = 133/142

Zone 2, 666. Easier as I was doing most of it on a track rather than the hills in this area.

Right ear.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.69 21:09 21:09 12:31 12:31 1.69
3.27 62:57 41:48 12:47 12:41 4.96
1.70 84:37 21:40 12:45 12:42 6.66

5.1mi, 63:33, 2 JAN 26, Lorton, Virginia

iThink:
The Beaches - Can I Call You In The Morning? (157bpm)
The Beths - Dying to Believe (178bpm)

WX at 6 PM (23) Jan 02 30.7 (-0.7) 18.9 (-7.3) 29.8 (1009) Calm RH 60
Odometer 25B: 354.2mi
Odometer 25C: 78.8mi
TE 3.1/0.0. Exercise Load 82. Average/max heart rate = 135/145

I was thinking of going standard distance but decided to go easy and cut it short at three laps.

My right ear is still ringing...

SGMT AGGRG PERSG PERMI AVGPC DIST
1.69 20:43 20:43 12:16 12:16 1.69
1.69 42:22 21:39 12:49 12:32 3.38
1.72 63:33 21:11 12:19 12:28 5.10

6.66mi, 89:58, 31 DEC 25, Lorton, Virginia

iThink:
The Beaches - Takes One to Know One (150bpm)
The Killers - Mr. Brightside (148bpm)
For Against - The Pennines (165bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 6 PM (23) Dec 31 38.7 (3.7) 20.7 (-6.3) 29.8 (1009) Calm RH 47
Odometer 25B: 349.1mi
Odometer 25C: 78.8mi
TE 3.1/0.0. Exercise Load 80. Average/max heart rate = 133/143

Zone 2, 666, very disciplined. Good way to close out the year. HRM was very wonky at the start due to poor contact with pads, so disregarding HRM readings from the first leg.

My right ear is still ringing. Fuck.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.08 27:33 27:33 13:15 13:15 2.08
1.25 44:36 17:03 13:38 13:24 3.33
1.25 61:57 17:21 13:53 13:32 4.58
2.08 89:58 28:01 13:28 13:31 6.66

6.66mi, 79:26, 29 DEC 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
Alvvays - After the Earthquake (166bpm)

WX at 4 PM (21) Dec 29 51.4 (10.8) 10.6 (-11.9) 29.52 (999) W 22G31 RH 19
Odometer 25B: 342.4mi
Odometer 25C: 78.8mi
TE 3.7/0.0. Exercise Load 122. Average/max heart rate = 140/150

After taking yesterday off, this felt a lot better. Splits were all over the place as the first two legs were mostly uphill into a headwind. The return was the converse, of course. It also dropped 9 degrees from what I thought it was. Between that and the wind, it was chilly.

My right ear is still ringing.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 25:38 25:38 12:27 12:27 2.06
1.27 41:38 16:00 12:36 12:30 3.33
1.27 56:44 15:06 11:53 12:20 4.60
2.06 79:26 22:42 11:01 11:56 6.66

4.03mi, 53:29, 27 DEC 25, Lorton, Virginia

iThink:
The Beaches - Can I Call You In The Morning? (157bpm)
Pom Pom Squad - Messages (154bpm)

5 PM (22) Dec 27 42.6 (5.9) 29.3 (-1.5) 30.12 (1019) Calm RH 59
Odometer 25B: 335.7mi
Odometer 25C: 78.8mi
TE 2.6/0.0. Exercise Load 50. Average/max heart rate = 133/141

This run didn't feel horrible, but I was definitely not feeling my best. Middling effort, feeling very slow.

My right ear is still ringing.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 27:04 27:04 13:28 13:28 2.01
2.02 53:29 26:25 13:05 13:16 4.03

10.01mi, 2:03:17, 25 DEC 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 5 PM (22) Dec 25 58.1 (14.5) 39.6 (4.2) 29.94 (1013) NW 8 RH 50
WX at 4 PM (21) Dec 25 60.4 (15.8) 40.1 (4.5) 29.91 (1012) NW 13G17 RH 47
Odometer 25B: 331.7mi
Odometer 25C: 78.8mi
TE 4.1/0.0. Exercise Load 155. Average/max heart rate = 142/154

Long run after taking many more days off than I intended. I went to the range yesterday and my right ear is still ringing. Yay me.

At least this run did not feel horrible, and that's a good sign.

SGMT AGGREGT PERSG PERMI AVGPC DIST
2.07 0:26:21 26:21 12:44 12:44 2.07
1.80 0:48:57 22:36 12:33 12:39 3.87
1.14 1:02:30 13:33 11:53 12:29 5.01
1.14 1:16:50 14:20 12:34 12:30 6.15
1.80 1:38:43 21:53 12:09 12:25 7.95
2.06 2:03:17 24:34 11:56 12:19 10.01

6.66mi+lift, 85:00, 20 DEC 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
Pom Pom Squad - Messages (154bpm)

WX at 5 PM (22) Nov 24 52.3 (11.3) 29.3 (-1.5) 30.22 (1023) Calm RH 40
Odometer 25B: 338.4mi
Odometer 25C: 68.8mi
Lift TE 0.9/0.1. Exercise Load 13 Average/max heart rate = 109/139
Run TE 3.3/0.0. Exercise Load 95 Average/max heart rate = 135/146

Lifting for the first time in a bit. First front squat was definitely "OMFG discretion is the better part of valor" and I reduced the weight. I tweaked my lower left back doing Romanian deadlifts and definitely needed to stop. That's going to hurt.

Run was slow and deliberately so. Low back pain is gonna suck...

Lifting today:
Front squat 10 @75, 10/10 @65
Overhead Barbell Press 10/10/10 @65
Barbell Row 10/10/10 @115
Romanian Deadlift 5@80

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:57 26:57 13:01 13:01 2.07
1.27 43:23 16:26 12:56 12:59 3.34
1.26 59:52 16:29 13:05 13:01 4.60
2.06 85:01 25:09 12:13 12:46 6.66

3.13mi, 40:16, 18 DEC 25, Lorton, Virginia

iThink:
Above and Beyond feat. Oceanlab - On A Good Day (Daniel Kandi remix) (138bpm)

WX at 5 PM (22) Dec 18 50.7 (10.4) 34.7 (1.5) 30.04 (1017) Calm RH 54
Odometer 25B: 331.7mi
Odometer 25C: 68.8mi
TE 2.4/0.0. Exercise Load 45. Average/max heart rate = 129/137

I did not feel great and that meant a really easy zone 2 run. I might take a rest day as beat up as I felt today. I also didn't sleep so great last night, so there's that too.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.57 20:46 20:46 13:14 13:14 1.57
1.56 40:16 19:30 12:30 12:52 3.13

4.06mi, 49:33, 17 DEC 25, Lorton, Virginia

iThink:
The Connells - Logan Street (147bpm)

WX at 5 PM (22) Dec 17 48.4 (9.1) 33.4 (0.8) 29.99 (1015) Calm RH 56
Odometer 25B: 331.7mi
Odometer 25C: 68.8mi
TE 3.0/0.0. Exercise Load 73. Average/max heart rate = 137/144

Warm enough to warrant shorts and a long sleeve shirt. I'm not thrilled that I'm working about 10bpm faster than I should be at this level of relative effort and will go easy tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 24:57 24:57 12:25 12:25 2.01
2.05 49:33 24:35 12:00 12:12 4.06

6.01mi+lift, 73:32, 16 DEC 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
Beach Bunny - Cuffing Season (84 bpm)

WX at 6 PM (23) Dec 16 29.7 (-1.3) 16.7 (-8.5) 30.17 (1021) Calm RH 57
Odometer 25B: 327.6mi
Odometer 25C: 68.8mi
TE 3.3/0.1. Exercise Load 100. Average/max heart rate = 135/145

Cold but not as insanely cold as earlier, and thus, I went for a run while it was still light. Mostly. Of course, I finished in the dark. I wasn't going hard, but I did want to stretch things out after my previous rowing session.

Post-run lift after dinner. Felt a bit lightheaded, so discretion is the better part of valor.

Lifting today:
Overhead Barbell Press 10/10/10 @65
Back squat 10/10/10 @75
Romanian Deadlift 10/10/10 @75

SGMT AGGRG PERSG PERMI AVGPC DIST
2.32 28:26 28:26 12:15 12:15 2.32
0.69 36:57 08:31 12:20 12:16 3.01
0.70 46:18 09:21 13:21 12:29 3.71
2.30 73:32 27:14 11:50 12:14 6.01

10,000m on Concept2 Model D, 45:42.2, 15 DEC 25, Lorton, Virginia

iThink:
nothing as I was watching the French language film Le Samouraï.

WX at 6 PM (23) Dec 15 28.4 (-2.0) 13.8 (-10.1) 30.31 (1026) Calm
Odometer 14B: 411.0mi
Row TE 3.2/0.1 Exercise load 91 Avg/Max HR 138/153 Avg/Max Power 136/204W

Too cold and icy to run outside, and haven't lifted yet, but I pulled up the drag factor a bit and was pulling 10,000. The higher drag factor took a little while to get used to but the speed was better in the end.

Splits

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:05.8 9:05.8 02:16.4 02:16.4 2000
2000 0:18:12.6 9:06.8 02:16.7 02:16.6 4000
2000 0:27:22.6 9:10.0 02:17.5 02:16.9 6000
2000 0:36:36.1 9:13.5 02:18.4 02:17.3 8000
2000 0:45:42.2 9:06.1 02:16.5 02:17.1 10000

9.00mi, 1:44:51, 13 DEC 25, Lorton, Virginia

iThink:
Touché Amoré - I'll Be Your Host (82bpm)
Beach Bunny - Dream Boy (126bpm)
Sugarcult, Dead Living (160bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 1 PM (18) Dec 13 43.9 (6.6) 29.7 (-1.3) 30.03 (1016) SW 3 RH 57
Odometer 25B: 321.6mi
Odometer 25C: 77.8mi
TE 4.2/0.0. Exercise Load 180. Average/max heart rate = 145/163

I was thinking I was going to go LSD but it was not slow and it was not easy. HR was about 10 above what I expected. Last mile and a half I turned on the effort significantly more. I think the elevated HR was because of wearing sweatgear. Still a good, productive run.

Today also marks the end of my first year living in my current place. It's been an interesting year so far. Some good, some bad, but on the balance okay.

SGMT AGGREGT PERSG PERMI AVGPC DIST
2.32 0:27:41 27:41 11:56 11:56 2.32
1.53 0:46:00 18:19 11:58 11:57 3.85
0.65 0:53:42 07:42 11:50 11:56 4.50
0.66 1:01:42 08:00 12:08 11:57 5.16
1.01 1:14:00 12:18 12:11 12:00 6.17
0.79 1:23:02 09:02 11:26 11:56 6.96
2.04 1:44:51 21:49 10:42 11:39 9.00

4.73mi, 60:03, 11 DEC 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 5 PM (22) Dec 11 37.0 (2.8) 12.6 (-10.8) 29.89 (1012) WNW 10 RH 36 WC 30 (-1.0)
Odometer 25B: 321.6mi
Odometer 25C: 68.8mi
TE 3.0/0.0. Exercise Load 72. Average/max heart rate = 132/141

Jesus fucking airborne christ is it cold as balls outside. I didn't factor in the wind and even with gloves on, my fingers are still feeling it. As well as my head.

Easy run today, similar to yesterday but wanted to go longer. Didn't want to run very long in the dark so cut it a little shorter than I would've liked.No big deal as I acclimate to the cold.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 26:50 26:50 12:43 12:43 2.11
1.04 40:17 13:27 12:56 12:47 3.15
1.58 60:03 19:46 12:31 12:42 4.73

4.04mi, 51:15, 10 DEC 25, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)

WX at 7 PM (0) Dec 10 45.9 (7.7) 34.7 (1.5) 29.48 (998) S 5 RH 65
Odometer 25B: 321.6mi
Odometer 25C: 64.1mi
TE 2.8/0.0. Exercise Load 60. Average/max heart rate = 131/139

Easy run. I had watched a documentary about Cliff Young, the 61-year-old Australian ultrarunner. In particular, I was looking at his gait and seeing if I could replicate it for max efficiency for long runs. I'll try it on something longer than four.

My HRV is still low.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 25:37 25:37 12:41 12:41 2.02
2.02 51:15 25:38 12:41 12:41 4.04

10,000m on Concept2 Model D, 47:36.7, 8 DEC 25, Lorton, Virginia

iThink:
nothing as I was watching the second half of this past weekend's Johns Hopkins-Salisbury football game.

WX at 6 PM (23) Dec 08 31.8 (-0.1) 6.6 (-14.1) 30.26 (1024) NE 6
Odometer 14B: 411.0mi
Row TE 3.0/0.0 Exercise load 72 Avg/Max HR 134/148 Avg/Max Power 125/253W

Moderate (but not easy or hard) erg today, after yesterday's long run. No lifting today as I didn't want to strain it too much (and the erging will do plenty). No running as it's going to be cold as hell tonight.

Splits

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:55.2 9:55.2 02:28.8 02:28.8 2000
2000 0:19:21.0 9:25.8 02:21.5 02:25.1 4000
2000 0:28:45.0 9:24.0 02:21.0 02:23.8 6000
2000 0:38:18.7 9:33.7 02:23.4 02:23.7 8000
2000 0:47:36.7 9:18.0 02:19.5 02:22.8 10000

9.0mi, 1:53:52, 7 DEC 25, Lorton, Virginia

iThink:
Pom Pom Squad - Messages (154bpm)
The Get Up Kids - Ten Minutes (170 bpm)
The Cure - A Forest (81bpm)
Touché Amoré - Lament (167bpm)

WX at 4 PM (21) Dec 07 43.0 (6.1) 34.9 (1.6) 30.05 (1017) SSW 6 RH 72
Odometer 25B: 317.5mi
Odometer 25C: 64.1mi
TE 3.6/0.0. Exercise Load 124. Average/max heart rate = 139/153

First legitimate long run in a very long while. My legs are tired as I would expect, but I also need to get used to running those distances again (mostly motivated by a desire to run the Taco Bell 50k next year if there is one). First mile HRM readings were wildly off as my chest strap had not yet made good electrical contact, so I computed average and max heart rates from all splits other than the beginning.

My HRV is lower (22) than its low usual (about 28). This is not a good sign, and I'm not sure why.

SGMT AGGREGT PERSG PERMI AVGPC DIST
2.04 0:26:09 26:09 12:49 12:49 2.04
1.81 0:49:32 23:23 12:55 12:52 3.85
0.65 0:57:55 08:22 12:53 12:52 4.50
0.65 1:06:33 08:38 13:17 12:55 5.15
1.81 1:28:51 22:18 12:19 12:46 6.96
2.04 1:53:52 25:01 12:16 12:39 9.00

5,016m+5,000m on Concept2 Model D + lift, 46:35.8, 5 DEC 25, Lorton, Virginia

iThink:
nothing as I was watching the first half of last week's San Diego Seals-Ottawa Black Bears game.

WX at 4 PM (21) Dec 05 30 (-1) 26 (-3) 30.05 (1017) Calm light precipitation
Odometer 14B: 411.0mi
Lift TE 0.9/0.0 Exercise load 10 Avg/Max HR 109/132 Row1 TE 2.8/0.0 Exercise load 57 Avg/Max HR 135/146 Avg/Max Power 132/168W Row2 TE 3.0/0.0 Exercise load 68 Avg/Max HR 140/149 Avg/Max Power 129/169W

First time in a while on the erg, but it was pretty sloppy outside, and my inner monologue of "you fat piece of shit, do something" was pretty loud today. First erg stopped at 5016 because I was readjusting the erg so I didn't have to look off-axis to watch the game. The second one was much harder and I felt a little bit of strain in the right shoulder and upper back, so I'll be watching that a bit more carefully.

I may do a similar erg later this weekend to just burn lard.

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

METR AGGREGATE PERSGMT SEG500m AVG500m DIST
5016 0:23:19.7 23:19.7 02:19.5 02:19.5 5016
5000 0:46:35.8 23:16.1 02:19.6 02:19.6 10016

6.05mi, 70:37, 1 DEC 25, Lorton, Virginia

iThink:
Pom Pom Squad - Messages (154bpm)

WX at 5 PM (22) Dec 01 39.4 (4.1) 21.4 (-5.9) 30.28 (1025) Calm RH 48
Odometer 25B: 317.5mi
Odometer 25C: 55.1mi
TE 3.6/0.0. Exercise Load 120. Average/max heart rate = 140/150

After being a slug for almost a week, I decided to go for about 6, although I think my early jackrabbitty pace was because of it being chilly - and it got colder while I was out there as the sun went down.

I didn't think I was going very hard today. Still, today was fast, something I didn't quite expect. The dead legs from last week have gone away after what ended up being five days' worth of literally doing nothing but eating (and two days of long driving on Saturday and Sunday).

Segment three is always slower than segment two inasmuch as it's more uphill than the same leg going the other direction.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.84 22:07 22:07 12:01 12:01 1.84
1.19 36:11 14:04 11:49 11:57 3.03
1.19 50:34 14:23 12:05 11:59 4.22
1.83 70:37 20:03 10:57 11:40 6.05

6.06mi, 76:00, 26 NOV 25, Lorton, Virginia

iThink:
Jamie Christopherson, A Stranger I Remain (Maniac Agenda Mix) (165bpm)
The Beths - Knees Deep (156bpm)

WX at 4 PM (21) Nov 19 50.0 (10.0) 39.0 (3.9) 30.17 (1021) NW 7 RH 65
Odometer 25B: 311.4mi
Odometer 25C: 55.1mi
TE 3.2/0.0. Exercise Load 87. Average/max heart rate = 134/147

Dead legs today, even after resting. I felt very weak even at relatively steady effort.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 23:55 23:55 12:56 12:56 1.85
1.19 38:50 14:55 12:32 12:46 3.04
1.19 54:13 15:23 12:56 12:49 4.23
1.83 76:00 21:47 11:54 12:32 6.06

4.05mi+lift, 51:26, 24 NOV 25, Lorton, Virginia

iThink:
The Breeders - Divine Hammer (144bpm)

WX at 5 PM (22) Nov 24 52.3 (11.3) 29.3 (-1.5) 30.22 (1023) Calm RH 40
Odometer 25B: 311.4mi
Odometer 25C: 49.0mi
Lift TE 1.4/0.2. Exercise Load 19 Average/max heart rate = 115/140
Run TE 2.7/0.0. Exercise Load 58 Average/max heart rate = 131/138

Quick lifting before running easy. Like easy easy but not quite wogging. This was a proper zone 2 workout, which was in order after yesterday's work. I need to lift more often, though, and there are some things I just need to go to the gym and do. Like leg presses.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Front squat 10/10/10 @45
Overhead Barbell Press 10/10/10 @65

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 26:04 26:04 12:54 12:54 2.02
2.03 51:26 25:22 12:30 12:42 4.05

6.66mi, 78:18, 23 NOV 25, Lorton, Virginia

iThink:
Pom Pom Squad - Messages (154bpm)
The Regrettes - Helpless (164bpm)
The Millions - Sometimes (168bpm)

WX at 4 PM (21) Nov 23 63.0 (17.2) 30.2 (-1.0) 29.96 (1014) WNW 10 RH 28
Odometer 25B: 308.4mi
Odometer 25C: 47.3mi
TE 3.7/0.0. Exercise Load 131. Average/max heart rate = 141/152

Easy standard distance today. Ran a bit harder on the uphills, but I did take yesterday off. Positive momentum is continuing.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 24:59 24:59 12:04 12:04 2.07
1.26 40:17 15:18 12:09 12:06 3.33
1.26 55:21 15:04 11:57 12:04 4.59
2.07 78:18 22:57 11:05 11:45 6.66

6.06mi, 68:33, 21 NOV 25, Lorton, Virginia

iThink:
Pom Pom Squad - Messages (154bpm)

WX at 6 PM (23) Nov 21 54.3 (12.4) 47.3 (8.5) 29.96 (1014) S 3 RH 77
Odometer 25B: 301.7mi
Odometer 25C: 47.3mi
TE 3.7/0.0. Exercise Load 136. Average/max heart rate = 140/155

This has been a week of neverending fury at work. Today was just another day where I fuckin' hate going to work, and I realize I am starting to figure out where my limits are of what I actually want in a job. Being a well-paid drone but working for shitheads is no longer acceptable.

I have been running faster (although the weather is about as perfect as it gets) but today I ran hard. Hard out of anger, hard out of idleness, hard for many reasons. I am frankly puzzled at my watch telling I ran base mileage when I was pushing almost zone 5 at under 9:40/mi in the last mile. This appears to be my PB on this training run.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 21:50 21:50 11:48 11:48 1.85
1.19 35:05 13:15 11:08 11:32 3.04
1.19 48:57 13:52 11:39 11:34 4.23
1.83 68:33 19:36 10:43 11:19 6.06

4.02mi, 46:00, 19 NOV 25, Lorton, Virginia

iThink:
Velocity Girl - Finest Hour (140bpm)
Daniel Wentz - Chaser (128bpm)

WX at 4 PM (21) Nov 19 50.0 (10.0) 39.0 (3.9) 30.17 (1021) NW 7 RH 65
Odometer 25B: 301.7mi
Odometer 25C: 41.2mi
TE 3.5/0.0. Exercise Load 114. Average/max heart rate = 138/141

Start was a grinder, probably feeling yesterday's lifting. Today was fast, way, way faster than I expected at the perceived level of effort. The other thing that was off today was the HRM. I have a hard time believing I was going a minute per mile faster than usual at a HRM reading of 130, which was happening for a sizeable chunk of the last half miles. Next time I'm wearing the chest strap for more accuracy.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 24:08 24:08 12:00 12:00 2.01
2.01 46:00 21:52 10:53 11:27 4.02

lift only, 6:41 work time, 18 NOV 25, Lorton, Virginia

iThink:
State Champs - Simple Existence (165bpm)

WX at 9 PM (2) Nov 18 42 (6) 41 (5) 30.12 (1019) Calm light rain
Odometer 25B: 297.7mi
Odometer 25C: 49.0mi
Lift TE 2.1/0.8. Exercise Load 40 Average/max heart rate = 127/149

It's raining today, so I didn't run. I was thinking about erging, but I didn't feel it today. I did need to do something, so lifting it is. It's useful to have that capability in the garage. I'm glad I got it.

Lifting today:
Front squat 10/10/10 @45
Overhead Barbell Press 10/10/8 @65
Barbell Row 10/10/10 @115
Barbell Deadlift 10/10/10 @135

4.04mi, 49:20, 17 NOV 25, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)

WX at 6 PM (23) Nov 17 44.8 (7.1) 18.1 (-7.7) 29.99 (1015) Calm RH 33
Odometer 25B: 297.7mi
Odometer 25C: 49.0mi
TE 3.1/0.0. Exercise Load 74. Average/max heart rate = 139/145

Easy run today after yesterday's long run. First day running in pants and sweatshirt, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 24:43 24:43 12:14 12:14 2.02
2.02 49:20 24:37 12:11 12:13 4.04

7.74mi+lift, 93:59, 16 NOV 25, Lorton, Virginia

iThink:
The Beths - Not Running (180bpm)
The Get Up Kids - Ten Minutes (170bpm)
The Cure - A Forest (81bpm)

WX at 2 PM (19) Nov 16 62.1 (16.7) 16.7 (-8.5) 29.46 (997) WNW 31G40 RH 17
Odometer 25B: 293.7mi
Odometer 25C: 49.0mi
Lift TE 0.5/0.0. Exercise Load ~10 Average/max heart rate = 116/134
Run TE 3.9/0.1. Exercise Load 145 Average/max heart rate = 139/145

Some light lifting and trying front barbell squats as a precursor to the run hoping my knees won't rebel later on. Today was harder by HRM but not by perceived effort. I was trying to run more disciplined and not go deep into zone 4. For the most part it was possible, but made a little challenging by the crazy wind today: 31mph gusting to 40mph!

Lifting today:
Barbell Deadlift 10/10/10 @135
Front squat 10/10 @45

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:54 25:54 12:31 12:31 2.07
1.81 48:58 23:04 12:45 12:37 3.88
1.81 70:34 21:36 11:56 12:24 5.69
0.57 77:00 06:26 11:17 12:18 6.26
1.48 93:59 16:59 11:29 12:09 7.74

lift only, 4:24.3 work time, 15 NOV 25, Lorton, Virginia

iThink:
Nothing.

WX at 5 PM (22) Nov 15 56.1 (13.4) 41.9 (5.5) 29.55 (1000) SE 3
Odometer 25B: 293.7mi
Odometer 25C: 41.2mi
Lift TE 2.0/0.5. Exercise Load 35 Average/max heart rate = 126/153

I put together a power cage in the garage so I didn't have to go to the gym. I haven't lifted in a while and the few hundred dollars I spent on the home gym was to make it easier for me to do the kind of strength work that I need to do rather than just running. So I decided to do some lifting, but will probably do more later on.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Barbell Press 10/10/10 @65
Barbell Row 10/10/10 @115

4.2mi, 49:48, 13 NOV 25, Lorton, Virginia

iThink:
Machinae Supremacy - Shopmusic (96bpm)

WX at Noon (17) Nov 13 59 (15) 23 (-5) 29.98 (1015) W 16 RH 24
Odometer 25B: 293.7mi
Odometer 25C: 41.2mi
TE 3.5/0.0. Exercise Load 107. Average/max heart rate = 143/159

I didn't think I was going anywhere near as hard as the HRM says. I think it's from being on antihistamines and decongestants for my runny nose.

Return leg was a lot easier with a 16mph tailind!

SGMT AGGRG PERSG PERMI AVGPC DIST
2.10 26:12 26:12 12:29 12:29 2.10
2.10 49:48 23:36 11:14 11:51 4.20

3.13mi, 39:30, 11 NOV 25, Lorton, Virginia

iThink:
Hüsker Dü - Chartered Trips (114bpm)

WX at 5 PM (22) Nov 11 43.9 (6.6) 15.3 (-9.3) 29.99 (1015) W 10 RH 31
Odometer 25B: 293.7mi
Odometer 25C: 37.0mi
TE 2.5/0.0. Exercise Load 50. Average/max heart rate = 134/142

Easy recovery run after yesterday. Surprisingly, not much slower than yesterday's average run and a lot easier. It was also markedly cooler, of course. First run in snivel gear.

SGMT AGGRG PERSG PERMI AVGPC DIST
3.13 39:30 39:30 12:38 12:38 3.13

7.72mi, 90:32, 10 NOV 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
Beach Bunny - Cuffing Season (84 bpm)
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 5 PM (22) Nov 10 45.9 (7.7) 19.8 (-6.8) 29.77 (1008) NW 14G23 RH 34
Odometer 25B: 290.6mi
Odometer 25C: 37.0mi
TE 3.9/0.3. Exercise Load 143. Average/max heart rate = 138/153

Not hard, but not easy, and for this level of effort, pretty quick. Running just a hair over 90 minutes for this distance at this level of effort, I'll take it.

I got chumped out of the Bay Bridge 10k when the MDTA scratched the event. I was fucking pissed as this is the first race in a very long while that I've done a proper prep and taper. I'll do it next year, and I should be in better shape next year than what I am now - need to get more disciplined about diet and cutting down on things that are unhelpful to performance.

Starting to approach the transition point to the next shoes becoming the main pair.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 25:28 25:28 12:22 12:22 2.06
1.80 47:19 21:51 12:08 12:15 3.86
1.80 68:05 20:46 11:32 12:02 5.66
2.06 90:32 22:27 10:54 11:44 7.72

3.03mi, 38:56, 5 NOV 25, Lorton, Virginia

iThink:
James Horner - Futile Escape (126bpm)

WX at 6 PM (23) Nov 05 70.7 (21.5) 40.1 (4.5) 29.72 (1006) S 6 RH 32
Odometer 25B: 282.9mi
Odometer 25C: 37.0mi
TE 2.4/0.0. Exercise Load 44. Average/max heart rate = 128/136

Warmer day, which is good since it's been chilly a bit.

Last run before the race. From here on out, it's just rest and fuel.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.03 38:56 38:56 12:52 12:52 3.03

3.12mi, 38:37, 4 NOV 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 5 PM (22) Nov 04 59.5 (15.3) 28.0 (-2.2) 30.17 (1021) Calm RH 29
Odometer 25B: 279.9mi
Odometer 25C: 37.0mi
TE 2.7/0.0. Exercise Load 55. Average/max heart rate = 129/137

No real hills today. In spite of it, more intensity, albeit faster.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.12 38:37 38:37 12:23 12:23 3.12

3.44mi, 46:21, 3 NOV 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Beths - Knees Deep (156bpm)

WX at 5 PM (22) Nov 03 62.8 (17.1) 45.3 (7.4) 29.94 (1013) SSW 6 RH 52
Odometer 25B: 276.8mi
Odometer 25C: 37.0mi
TE 2.5/0.0. Exercise Load 46. Average/max heart rate = 127/147

Wasn't expecting to run some hefty hill work but this is the price I pay for being in this area. Easy wogging, beginning of taper.

Weather was good. Forecast for Sunday morning is not as cold as I feared, so I think it'll be shorts and a t-shirt for race attire.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.44 46:21 46:21 13:28 13:28 3.44

7.72mi, 88:56, 1 NOV 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
John Waite - Change (149bpm)
Journey - Only The Young (73bpm)

WX at 7 PM (23) Nov 01 51.6 (10.9) 39.4 (4.1) 30.05 (1017) Calm RH 62
Odometer 25B: 273.3mi
Odometer 25C: 37.0mi
TE 4.3/0.2. Exercise Load 180. Average/max heart rate = 144/163

Last hard run before racing next week. From here on out it's easy taper at MOST. I was experimenting with how hard I thought I could go at race intensity, so the last segment of this run basically became a max VO2 workout as I was running deep into zone 4 if not higher for the last two miles for sure.

Weather was as good as it gets. This is why fall is my favorite time of the year.

I feel ready. The remainder is just taper and prep.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 24:51 24:51 12:04 12:04 2.06
1.80 47:13 22:22 12:26 12:14 3.86
1.80 67:51 20:38 11:28 11:59 5.66
2.06 88:56 21:05 10:14 11:31 7.72

6.66mi, 82:48, 30 OCT 25, Lorton, Virginia

iThink:
The Beths - Dying to Believe (178bpm)

WX at 7 PM (23) Oct 30 55.4 (13.0) 50.4 (10.2) 29.47 (997) Calm RH 83
Odometer 25B: 273.3mi
Odometer 25C: 29.3mi
TE 3.5/0.0. Exercise Load 111. Average/max heart rate = 138/148

Wasn't planning on going very hard, but I did want to go at least 6 today after taking yesterday off. Waking up yesterday with a HRV of 20ms was a clear hint that I should take the day off, so I did.

At least the iThink wasn't Caramelldansen by the Caramella Girls after seeing this video. Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.05 25:14 25:14 12:19 12:19 2.05
1.29 41:52 16:38 12:54 12:32 3.34
1.29 58:15 16:23 12:42 12:35 4.63
2.03 82:48 24:33 12:06 12:26 6.66

6.09mi, 71:31, 28 OCT 25, Lorton, Virginia

iThink:
Bear McCreary - Storming New Caprica (114bpm)
Jamie Christopherson - A Stranger I Remain (Maniac Agenda Mix) (165bpm)
Michael Kamen - Band of Brothers Suite No. 2 (80bpm)

WX at 6 PM (22) Oct 28 54.7 (12.6) 39.7 (4.3) 30.13 (1020) NNE 5 RH 57
Odometer 25B: 266.6mi
Odometer 25C: 29.3mi
TE 3.7/0.0. Exercise Load 123. Average/max heart rate = 141/155

I went harder than I expected, although I felt pretty good at the start. It was breezy and cool and that would be good race weather but I didn't intend to go that hard today.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.86 21:42 21:42 11:40 11:40 1.86
1.20 36:06 14:24 12:00 11:48 3.06
1.19 50:42 14:36 12:16 11:56 4.25
1.84 71:31 20:49 11:19 11:45 6.09

3.1mi, 40:06, 27 OCT 25, Lorton, Virginia

iThink:
For Against - The Pennines (165bpm)
Perturbator - Raining Steel (75bpm)

WX at 6 PM (22) Oct 27 57.0 (13.9) 34.7 (1.5) 30.23 (1023) Calm RH 42
Odometer 25B: 260.5mi
Odometer 25C: 29.3mi
TE 2.5/0.2. Exercise Load 47. Average/max heart rate = 132/138

Easy recovery run after yesterday.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 19:53 19:53 12:55 12:55 1.54
1.56 40:06 20:13 12:58 12:56 3.10

7.71mi, 88:34, 26 OCT 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Beths - Knees Deep (156bpm)

WX at 2 PM (18) Oct 26 60.3 (15.7) 35.2 (1.8) 30.34 (1027) Calm RH 39
Odometer 25B: 257.4mi
Odometer 25C: 29.3mi
TE 4.5/0.2. Exercise Load 195. Average/max heart rate = 144/167

First run in a few days but the weather was excellent and the run reflected the weather. This one went unusually hard, just to see how I would feel about going at race intensity. I feel mostly ready. Finish was a dip into zone 5 for sure.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 25:27 25:27 12:21 12:21 2.06
1.80 47:27 22:00 12:13 12:18 3.86
1.80 67:41 20:14 11:14 11:57 5.66
2.05 88:34 20:53 10:11 11:29 7.71

3.09mi, 39:37, 20 OCT 25, Lorton, Virginia

iThink:
The Beths - Roundabout (162bpm)

WX at 7 PM (23) Oct 20 59.2 (15.1) 39.0 (3.9) 29.96 (1014) NW 6 RH 47
Odometer 25B: 257.4mi
Odometer 25C: 21.6mi
TE 2.6/0.0. Exercise Load 49. Average/max heart rate = 132/139

Easy recovery run, as I only slept 4 hours last night, which was far too little. Distance was exactly 5km and I was very disciplined about slow and easy, which is still productive as the weather is perfect right now.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 19:59 19:59 12:59 12:59 1.54
1.55 39:37 19:38 12:40 12:49 3.09

6.08mi+lift, 76:28, 19 OCT 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
The Beths - Dying to Believe (178bpm)

WX at 4 PM (20) Oct 19 75.9 (24.4) 52.3 (11.3) 29.72 (1006) SE 13G21 RH 43
Odometer 25B: 254.3mi
Odometer 25C: 21.6mi
TE 3.4/0.0. Exercise Load 99. Average/max heart rate = 138/148

Easy run after yesterday, which was a day of do nothing but eat. In that case, it was all-you-can-eat K-BBQ, and I literally did not eat anything else for the rest of the day. Today felt a bit easier than what a task effort of 3.4 would suggest.

Plantar fasciitis in my left foot is starting to flare up. That is inconvenient.

Lifting afterwards, first time in forever:

Barbell Deadlift 10/10/10 @135
Barbell overhead press 10/10/10 @65
Lat Pulldown 10/10/10 @100
Leg press 15/15/15 @368

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.84 23:34 23:34 12:48 12:48 1.84
1.20 38:25 14:51 12:23 12:38 3.04
1.19 53:34 15:09 12:44 12:40 4.23
1.85 76:28 22:54 12:23 12:35 6.08

7.75mi, 94:38, 17 OCT 25, Lorton, Virginia

iThink:
The Beths - Dying to Believe (178bpm)
The Beths - Knees Deep (156bpm)

WX at 7 PM (23) Oct 17 55.4 (13.0) 41.4 (5.2) 29.98 (1015) Calm RH 59
Odometer 25B: 248.2mi
Odometer 25C: 21.6mi
TE 3.8/0.0. Exercise Load 130. Average/max heart rate = 137/148

After taking yesterday off, today was remarkably smooth for relative effort. Of course, the weather has a lot to do with it as it's about as perfect as it gets. Nice easy, disciplined zone 2 (albeit high) run while not blowing max heart rate too deep into zone 4.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:06 26:06 12:37 12:37 2.07
1.81 48:27 22:21 12:21 12:29 3.88
1.80 69:59 21:32 11:58 12:19 5.68
2.07 94:38 24:39 11:54 12:13 7.75

6.66mi, 92:50, 15 OCT 25, Lorton, Virginia

iThink:
Minor Threat - Guilty of Being White (186bpm)
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Oct 15 68.0 (20.0) 45.3 (7.4) 29.95 (1014) NNW 8 RH 44
Odometer 25B: 240.4mi
Odometer 25C: 21.6mi
TE 3.0/0.0. Exercise Load 71. Average/max heart rate = 127/141

LSD today, although I also had to stop to get something sticky off my left shoe. Had some cramping in my left hamstring. I think I'm taking tomorrow off.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.83 26:02 26:02 14:14 14:14 1.83
1.51 47:02 21:00 13:54 14:05 3.34
1.51 69:39 22:37 14:59 14:22 4.85
1.81 92:50 23:11 12:49 13:56 6.66

7.0mi, 88:46, 14 OCT 25, Lorton, Virginia

iThink:
The Beths - Roundabout (162bpm)
John Waite - Change (149bpm)

WX at 8 PM (0) Oct 14 64.2 (17.9) 53.1 (11.7) 30.05 (1017) NNW 7 RH 67
Odometer 25B: 240.4mi
Odometer 25C: 14.9mi
TE 3.4/0.2. Exercise Load 103. Average/max heart rate = 133/150

Had planned on long easy distance. What I didn't count on was zero visibility on trails. Time to start running with a light. Almost wiped out once. Most of it was pretty controlled, although there were parts going uphill where I worked it harder than I had intended, but mostly to make up for taking the trail portions slowly.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.05 27:15 27:15 13:18 13:18 2.05
1.45 46:01 18:46 12:57 13:09 3.50
1.45 63:51 17:50 12:18 12:54 4.95
2.05 88:46 24:55 12:09 12:41 7.00

3.13mi, 42:53, 12 OCT 25, Lorton, Virginia

iThink:
None as I was coaching someone else.

WX at 10 AM (14) Oct 12 64.4 (18.0) 57.7 (14.3) 29.92 (1013) NNE 5 RH 78
Odometer 25B: 233.6mi
Odometer 25C: 14.9mi
TE 2.3/0.0. Exercise Load 38. Average/max heart rate = 124/136

Easy recovery run pacing someone else this morning.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.13 42:53 42:53 13:42 13:42 3.13