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

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

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

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

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

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

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

iThink:
Beach Bunny - Cuffing Season (84bpm)

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

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

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

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

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

iThink:
Touché Amoré - Lament (167bpm)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

iThink:
Alvvays - After the Earthquake (166bpm)

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

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

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

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

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

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

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

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

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

iThink:
The Beths - Knees Deep (156bpm)

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

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

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

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

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

iThink:
Alvvays - After the Earthquake (166bpm)

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

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

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

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

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

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

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

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

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

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

iThink:
Sugarcult - Dead Living (160bpm)

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

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

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

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

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

iThink:
Maritime - German Engineering (190bpm)

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

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

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

4.03mi, 52:20, 18 JUN 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Radiohead - Let Down (102bpm)

WX at 9 PM (1) Jun 18 86.0 (30.0) 62.8 (17.1) 29.66 (1004) WSW 3 RH 45
Odometer 25C: 334.1mi
TE 3.0/0.0. Load 63. Avg/Max Heart Rate = 137/146

I felt slow and tired during this run. Don't think I'm going to go long this weekend as I need to recover.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 26:10 26:10 13:01 13:01 2.01
2.02 52:20 26:10 12:57 12:59 4.03

4.05mi, 51:47, 17 JUN 26, Lorton, Virginia

iThink:
Maritime - German Engineering (190bpm)

WX at 7 PM (23) Jun 17 84.9 (29.4) 61.7 (16.5) 29.72 (1006) SE 6 RH 45
Odometer 25C: 330.1mi
TE 3.0/0.0. Load 64. Avg/Max Heart Rate = 136/146

Not getting enough quality sleep lately, and today's run reflected it - weak start, tired from the get go. I felt better but I still feel pretty beat. I had thought about going 666 but not in this heat and not with my legs feeling the way they did.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 26:17 26:17 13:01 13:01 2.02
2.03 51:47 25:30 12:34 12:47 4.05

4.25mi, 56:46, 15 JUN 26, Lorton, Virginia

iThink:
Radiohead - Let Down (102bpm)

WX at 6 PM (22) Jun 15 77.4 (25.2) 49.1 (9.5) 29.78 (1008) WNW 12G22 RH 37
Odometer 25C: 326.1mi
TE 3.0/0.0. Load 53. Avg/Max Heart Rate = 135/142

Easy zone 2/3 run. I should've gone a less time, but I needed to do some recovery wogging as my right achilles was acting up (although maybe running isn't such a bright idea). No matter.

Should be interesting what my watch suggests I do tomorrow. I do plan on getting more than 4 hours of sleep, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.32 17:18 17:18 13:06 13:06 1.32
1.61 39:14 21:56 13:37 13:23 2.93
1.32 56:46 17:32 13:17 13:21 4.25

15,000m on Concept2 Model D, 71:17.6, 14 JUN 26, Lorton, Virginia

iThink:
nothing as I was watching the first three quarters of the women's NCAA D1 national championship game between Northwestern and North Carolina.

WX at 7 PM (23) Jun 07 91.2 (32.9) 54.5 (12.5) 29.85 (1010) NW 10
Row TE 3.5/0.0 Load 117
Avg/Max Heart Rate 136/154
Avg/Max/Normalized Power 120W/154W/120W
Total strokes 1658, Avg rate 23spm, Avg dist/str 9.02m

I was seriously not feeling it this past week. The Weather has been pretty beastly, so the erg it is rather than doing nothing but eating. I've also felt some extremely sharp pain in the left knee from time to time, so running is less desirable. But this was definitely the duration that the watch was calling for.

I think the max HR of 163 was a glitch, so I had to go back to the records of what it was actually showing at the finish.

Splits
Distance: 15000
Time: 71:17.6
Avg/500m: 02:22.6
Drag Factor: 129
Per Mile: 00:07:39

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:25.2 9:25.2 02:21.3 02:21.3 2000
2000 18:53.7 9:28.5 02:22.1 02:21.7 4000
2000 28:19.6 9:25.9 02:21.5 02:21.6 6000
2000 37:44.6 9:25.0 02:21.2 02:21.5 8000
2000 47:15.1 9:30.5 02:22.6 02:21.8 10000
2000 57:08.4 9:53.3 02:28.3 02:22.8 12000
2000 06:37.5 9:29.1 02:22.3 02:22.8 14000
1000 11:17.6 4:40.1 02:20.0 02:22.6 15000

4.0mi, 57:56, 9 JUN 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) Jun 09 78.8 (26.0) 61.7 (16.5) 30.05 (1017) SE 7 RH 55
Odometer 25C: 321.9mi
TE 2.5/0.0. Load 38. Avg/Max Heart Rate = 123/130

This is bar none the most disciplined zone 2 run I have ever done. Full stop. Now I know what it should really feel like. A lot slower than I think I've been doing, that's for sure. Today was supposed to be a rest day but tomorrow's weather will be less lovely, so today it was.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.00 29:15 29:15 14:37 14:37 2.00
2.00 57:56 28:41 14:20 14:29 4.00

6.68mi, 82:55, 8 JUN 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 9 PM (1) Jun 08 73.6 (23.1) 55.9 (13.3) 30.21 (1023) ESE 7 RH 54
Odometer 25C: 317.9mi
TE 3.9/0.0. Load 116. Avg/Max Heart Rate = 140/158

First time I've run the 4 laps-for-666 loop near my house in a while. The foliage was definitely growing, but the weather was good and I felt all right after rowing yesterday.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.69 21:02 21:02 12:27 12:27 1.69
1.66 41:45 20:43 12:29 12:28 3.35
1.66 62:21 20:36 12:25 12:27 5.01
1.65 82:40 20:19 12:19 12:25 6.66
0.02 82:55 00:15 12:20 12:25 6.68

10,000m on Concept2 Model D, 47:37.0, 7 APR 26, Lorton, Virginia

iThink:
nothing as I was watching the first half of the California Redwoods vs New York Atlas game on 6 June.

WX at 7 PM (23) Jun 07 91.2 (32.9) 54.5 (12.5) 29.85 (1010) NW 10
Row TE 3.1/0.0 Load 59
Avg/Max Heart Rate 132/147
Avg/Max/Normalized Power 120W/154W/120W
Total strokes 1063, Avg rate 22spm, Avg dist/str 9.41m

It's been hot the last two days, and I was also feeling a fair amount of joint pain, so I switched up to rowing while I was watching some PLL.

Splits
Distance: 10000
Time: 47:37.0
Avg/500m: 02:22.8
Drag Factor: 135
Per Mile: 00:07:4

6.13mi, 78:35, 5 JUN 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 10 PM (2) Jun 05 70.9 (21.6) 61.0 (16.1) 29.94 (1013) Calm RH 70
Odometer 25C: 311.2mi
TE 3.2/0.0. Load 79. Avg/Max Heart Rate = 137/143

I took the last two days off, and almost did the same today until I realized it was almost 9pm and I needed to get some lard burning in - as well as heat acclimation. My knees and right ankle definitely hurt and I'm going to chalk it up to old shoes but I didn't think it would hurt that much just at 300mi.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.44 18:43 18:43 13:00 13:00 1.44
1.10 32:59 14:16 12:58 12:59 2.54
1.09 46:49 13:50 12:41 12:54 3.63
1.09 60:40 13:51 12:42 12:51 4.72
1.41 78:35 17:55 12:42 12:49 6.13

4.12mi, 53:34, 2 JUN 26, Lorton, Virginia

iThink:
The Psychedelic Furs - Run and Run (148bpm)

WX at 8 PM (0) Jun 02 71.1 (21.7) 38.8 (3.8) 30.16 (1021) Calm RH 30
Odometer 25C: 304.9mi
TE 3.1/0.0. Load 59. Avg/Max Heart Rate = 131/140

Have not slept well the last few days so taking it easy. 4ish miles, very easy.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.09 27:25 27:25 13:07 13:07 2.09
2.03 53:34 26:09 12:53 13:00 4.12

4.23mi, 54:05, 1 JUN 26, Lorton, Virginia

iThink:
Maritime - German Engineering (190bpm)

WX at 7 PM (23) Jun 01 75.6 (24.2) 46.8 (8.2) 29.96 (1014) Calm RH 35
Odometer 25C: 300.8mi
TE 3.2/0.0. Load 68. Avg/Max Heart Rate = 134/144

My legs were really beat up after Saturday, so I took Sunday off, but I needed to get in some easy base, so I did. Nothing hard, nothing very long. But definitely better than nothing.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:20 27:20 12:54 12:54 2.12
2.11 54:05 26:45 12:40 12:42 4.23

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