Herbert Howells, "Coventry Antiphon"
WX at 0600: 44.1 (6.7) DP 39.0 (3.9) BP 30.23 (1023) SE 5 RH 82
Odometer 4: 274.5mi
Z3.
I was helping to dead hare a dead hare hash. Total length of the hash was about 6.2mi, I prelaid another segment of about 3-3.5mi. The distance didn't bother me, although the hot spots from blisters about to start and some chafing from my PT uniform did.
Still, for not doing much over the last few days, I was gratified to be able to do a long run of this magnitude. Yay.
The Herbert Howells cue comes from what I've been listening to at work lately, which is Howells' Requiem. Four years of chapel services at St Christopher's = intermittent bits of Herbert Howells in the morning. The other organ composer who got steady rotation at chapel preludes was Friederich Buxteheude.
No Splits.
Wednesday, October 31, 2007
Record APFT, 292 points, 30 OCT 07, Fort Campbell KY
Rob Zombie, "Feel So Numb"
WX at 0600: 37 (3) DP 35 (2) BP 30.41 (1029) Calm mist RH 92
Odometer 1: 67.9mi
Z4 high.
Being contrarian, I decided to put in 82 pushups, and 82 situps...given that I'm a member of the 101st Airborne Division.
I went out what I thought was a relatively okay pace, but not abnormally fast. I was pleasantly surprised that I held 6:55/mi in the first mile, but I wasn't surprised that I ran an 18 second positive split. I thought I sped up, but I guess not!
The goal was 290 points, I did so with a 92 point run. 82 and 82 prior nets me 200 points, which is the norm for all of my PT tests.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 06:55 06:55 06:55 06:55 1.00
1.00 14:07 07:12 07:12 07:03 2.00
WX at 0600: 37 (3) DP 35 (2) BP 30.41 (1029) Calm mist RH 92
Odometer 1: 67.9mi
Z4 high.
Being contrarian, I decided to put in 82 pushups, and 82 situps...given that I'm a member of the 101st Airborne Division.
I went out what I thought was a relatively okay pace, but not abnormally fast. I was pleasantly surprised that I held 6:55/mi in the first mile, but I wasn't surprised that I ran an 18 second positive split. I thought I sped up, but I guess not!
The goal was 290 points, I did so with a 92 point run. 82 and 82 prior nets me 200 points, which is the norm for all of my PT tests.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 06:55 06:55 06:55 06:55 1.00
1.00 14:07 07:12 07:12 07:03 2.00
Monday, October 29, 2007
3.4mi, 36:09, 27 OCT 07, Clarksville TN
Rob Zombie, "Numb"
WX at 1100: 53, DP 47, BP 30.35 (1027.6), NW 5 overcast RH 80
Odometer 1: 65.4mi
Z4.
Last hard run before a PT test. Running at Dunbar Cave State Park is always a hard one, so this was no exception. I ran substantially faster, perhaps because I knew I was only going two laps, but perhaps because it was about 25 degrees lower than the last time I went out there.
Still, I guess I'm getting stronger if I ran the times I did, either way.
I'm still going to get taped for body fat percentage. I'm still over the screening cutoff weight...
Sunday was some wall ball with the goalie crosse; today is do nothing but eat.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 17:39 17:39 10:23 10:23 1.70
1.70 36:09 18:30 10:53 10:38 3.40
WX at 1100: 53, DP 47, BP 30.35 (1027.6), NW 5 overcast RH 80
Odometer 1: 65.4mi
Z4.
Last hard run before a PT test. Running at Dunbar Cave State Park is always a hard one, so this was no exception. I ran substantially faster, perhaps because I knew I was only going two laps, but perhaps because it was about 25 degrees lower than the last time I went out there.
Still, I guess I'm getting stronger if I ran the times I did, either way.
I'm still going to get taped for body fat percentage. I'm still over the screening cutoff weight...
Sunday was some wall ball with the goalie crosse; today is do nothing but eat.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 17:39 17:39 10:23 10:23 1.70
1.70 36:09 18:30 10:53 10:38 3.40
Thursday, October 25, 2007
35 min on elliptical, 25 OCT 07, Clarksville TN
The Police, "Synchronicity II"
"Jerusalem" (the 19th century hymn)
WX at 0800: 48.9 (9.4) 46.9 (8.3) 29.88 (1011) NE 8 light rain; mist RH 92
Odometer 4: 265.0mi estimate.
Z4.
Average heart rate before start = 155
I am a weenie. I didn't feel like going out running today, so I chickened out once again and hit the elliptical. This was at increased resistance and I was attempting to hold a fairly hard pace - by the estimate on the machine, I was burning about 14-15 kcal/min. The goal was 15, which I exceeded for a little while, but for whatever reason or another didn't hit.
I'm always wary of calorie counters on machines, since I felt like I worked a lot harder today to get what I got than what I would have had I run. I usually try to avoid running on dreadmills unless there is no other choice; the utter and complete lack of scenery just kills me - and I have much more control over my own pace/destiny on an elliptical where I don't have to worry about being thrown off.
And...as to a self-avowed atheist thinking of a hymn during a workout...I watched Calendar Girls on disk last night, which I enjoyed greatly.
"Jerusalem" (the 19th century hymn)
WX at 0800: 48.9 (9.4) 46.9 (8.3) 29.88 (1011) NE 8 light rain; mist RH 92
Odometer 4: 265.0mi estimate.
Z4.
Average heart rate before start = 155
I am a weenie. I didn't feel like going out running today, so I chickened out once again and hit the elliptical. This was at increased resistance and I was attempting to hold a fairly hard pace - by the estimate on the machine, I was burning about 14-15 kcal/min. The goal was 15, which I exceeded for a little while, but for whatever reason or another didn't hit.
I'm always wary of calorie counters on machines, since I felt like I worked a lot harder today to get what I got than what I would have had I run. I usually try to avoid running on dreadmills unless there is no other choice; the utter and complete lack of scenery just kills me - and I have much more control over my own pace/destiny on an elliptical where I don't have to worry about being thrown off.
And...as to a self-avowed atheist thinking of a hymn during a workout...I watched Calendar Girls on disk last night, which I enjoyed greatly.
Wednesday, October 24, 2007
30min on elliptical, 24 OCT 07, Clarksville TN
Nothing in the iThink.
WX at 0700: 53.1 (11.7) 50.0 (10.0) 29.86 (1011) NE 3 RH 89
Odometer 1: 62.0mi equivalent.
Z3.
It was still overcast and wet, and I was intending on going for a run, but I chickened out and only did elliptical instead, albeit at increased resistance.
I guess I need to get back into doing work, but it's hard to get excited these days about waking up early and getting to it.
Problem is if I don't run in the mornings, it tends not to happen during the remainder of the day.
WX at 0700: 53.1 (11.7) 50.0 (10.0) 29.86 (1011) NE 3 RH 89
Odometer 1: 62.0mi equivalent.
Z3.
It was still overcast and wet, and I was intending on going for a run, but I chickened out and only did elliptical instead, albeit at increased resistance.
I guess I need to get back into doing work, but it's hard to get excited these days about waking up early and getting to it.
Problem is if I don't run in the mornings, it tends not to happen during the remainder of the day.
4.0mi, 34:00, 23 OCT 07, Fort Campbell KY
For Against, "Fate"
WX at 0700: 55.0 (12.8) 52.0 (11.1) 29.76 (1007) N 5 rain RH 90
Odometer 4: 262.2mi
Z2.
Nothing hard on the dreadmill as it was raining hard this morning. I did some lifting that was considerably harder instead afterwards.
Splits
8:27/mi pace by setting.
WX at 0700: 55.0 (12.8) 52.0 (11.1) 29.76 (1007) N 5 rain RH 90
Odometer 4: 262.2mi
Z2.
Nothing hard on the dreadmill as it was raining hard this morning. I did some lifting that was considerably harder instead afterwards.
Splits
8:27/mi pace by setting.
Wednesday, October 17, 2007
4.2mi, 38:32, 17 OCT 07, Clarksville TN
Bear McCreary, "All Along the Watchtower"
Joss Whedon, "The Ballad of Serenity"
WX at 0700: 64.0 (17.8) 62.1 (16.7) 30 (1015) SE 3 mist RH 93
Odometer 4: 258.2mi
Z2-3 low.
Today was a rest day after yesterday. It was a little harder since I started with a little of lifting beforehand, but the goal was a Z2 run, which didn't start out that way, but finished up mostly that way. If I'm not breathing hard, that's an indicator of relative effort, although I thought I had to work a little bit harder than I ordinarily would have thought since there were some long easy hills on the route I took today.
The irony of the harder start is that it was slower. About midway through the turnaround point, I was fully warmed up and had probably shifted to burning lard that I needed to burn.
Tomorrow is a lost day as it's work-mandated ultimate frisbee. I rank ultimate frisbee right up there with pro football, so on the list of priorities, watching paint dry is a slight bit higher on the pecking order.
I'm not sure what sparked the Bear McCreary cover - except that I was listening to Michael Hedges' cover of the same earlier this week.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 19:59 19:59 09:31 09:31 2.10
2.10 38:32 18:33 08:50 09:10 4.20
Joss Whedon, "The Ballad of Serenity"
WX at 0700: 64.0 (17.8) 62.1 (16.7) 30 (1015) SE 3 mist RH 93
Odometer 4: 258.2mi
Z2-3 low.
Today was a rest day after yesterday. It was a little harder since I started with a little of lifting beforehand, but the goal was a Z2 run, which didn't start out that way, but finished up mostly that way. If I'm not breathing hard, that's an indicator of relative effort, although I thought I had to work a little bit harder than I ordinarily would have thought since there were some long easy hills on the route I took today.
The irony of the harder start is that it was slower. About midway through the turnaround point, I was fully warmed up and had probably shifted to burning lard that I needed to burn.
Tomorrow is a lost day as it's work-mandated ultimate frisbee. I rank ultimate frisbee right up there with pro football, so on the list of priorities, watching paint dry is a slight bit higher on the pecking order.
I'm not sure what sparked the Bear McCreary cover - except that I was listening to Michael Hedges' cover of the same earlier this week.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 19:59 19:59 09:31 09:31 2.10
2.10 38:32 18:33 08:50 09:10 4.20
Tuesday, October 16, 2007
5.8mi, 47:55, 16 OCT 07, Fort Campbell KY
Rob Zombie, "Feel So Numb"
WX at 0700 : 64 (18) DP 60 (16) BP 29.98 (1015) SSW 5
RH 87
Odometer 1: 59.0mi
Z3 mid-high.
After taking a day or two off, today was neither fast nor slow. But I followed up with a fair amount of heavy lifting, so that it wasn't a total bust. Some bench, some shoulder presses, ab work, and a few sets of lat pulldowns and preacher curls. It was good to know I hadn't lost
too much strength over the last few weeks.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.90 24:31 24:31 08:27 08:27 2.90
2.90 47:55 23:24 08:04 08:16 5.80
Saturday, October 13, 2007
6.8mi, 76:19, 13 OCT 07, Clarksville TN
Hilary Duff, "Wake Up"
Trey Parker, "America, Fuck Yeah"
Aly & AJ, "Out of the Blue"
Rob Zombie, "Feel so Numb"
WX at 1200: 61.0 (16.1) DP 45.0 (7.2) BP 30.08 (1018) Calm RH 56
WX at 1100: 52.0 (11.1) DP 46.0 (7.8) BP 30.07 (1018) Variable 3 haze RH 80
Odometer 1: 53.0mi
Z3-4.
First time running at Dunbar Cave State Park in a while. It was markedly faster, but I started tripping on things as I got more progressively tired. I wiped out on lap four, but not too badly. I was able to finish relatively strong on pavement, but I was feeling the pain at the end.
This is an improvement, though, which is never bad.
I've been trying to reconcile some stuff I've seen at work with some of my inherent schadenfreude...hence my gratuitous use of a song that says "fuck yeah" 37 times.
Fuck yeah!
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 18:33 18:33 10:55 10:55 1.70
1.70 37:30 18:57 11:09 11:02 3.40
1.70 56:54 19:24 11:25 11:09 5.10
1.70 76:19 19:25 11:25 11:13 6.80
Trey Parker, "America, Fuck Yeah"
Aly & AJ, "Out of the Blue"
Rob Zombie, "Feel so Numb"
WX at 1200: 61.0 (16.1) DP 45.0 (7.2) BP 30.08 (1018) Calm RH 56
WX at 1100: 52.0 (11.1) DP 46.0 (7.8) BP 30.07 (1018) Variable 3 haze RH 80
Odometer 1: 53.0mi
Z3-4.
First time running at Dunbar Cave State Park in a while. It was markedly faster, but I started tripping on things as I got more progressively tired. I wiped out on lap four, but not too badly. I was able to finish relatively strong on pavement, but I was feeling the pain at the end.
This is an improvement, though, which is never bad.
I've been trying to reconcile some stuff I've seen at work with some of my inherent schadenfreude...hence my gratuitous use of a song that says "fuck yeah" 37 times.
Fuck yeah!
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 18:33 18:33 10:55 10:55 1.70
1.70 37:30 18:57 11:09 11:02 3.40
1.70 56:54 19:24 11:25 11:09 5.10
1.70 76:19 19:25 11:25 11:13 6.80
Friday, October 12, 2007
35min on elliptical, 12 OCT 07, Clarksville TN
Material Issue, "International Pop Overthrow"
WX at 0700: 39.0 (3.9) DP 37.0 (2.8) BP 30.02 (1016) Calm RH 92
Odometer 4: 254mi equivalent.
Z3 high.
I was working a whole lot harder than I expected to for just getting on the elliptical and just muddling through this morning's drudge festival.
This was a morning which I very easily could have just spent sleeping in, and I was mightily tempted to do. Of course, finding out that former Vice President Al Gore was among a group awarded the Nobel Peace Prize started the morning on a strange piece of cognitive dissonance, perhaps more so since I haven't seen An Inconvenient Truth.
Some heavy lifting, but not much of it prior to the elliptical session. Only two sets of bench/incline press, lat pulldowns, standing curls, and rectus abdominus ab crunches prior to 35 minutes of surprisingly harder work than I expected.
I was really surprised to have the refrain from Material Issue's "International Pop Overthrow" in the back of my head for the first time in almost 15 years. I had seen them live in the summer of 1992, and remembered the news with some regret that Jim Ellison, their lead singer, had committed suicide in 1996.
No splits.
WX at 0700: 39.0 (3.9) DP 37.0 (2.8) BP 30.02 (1016) Calm RH 92
Odometer 4: 254mi equivalent.
Z3 high.
I was working a whole lot harder than I expected to for just getting on the elliptical and just muddling through this morning's drudge festival.
This was a morning which I very easily could have just spent sleeping in, and I was mightily tempted to do. Of course, finding out that former Vice President Al Gore was among a group awarded the Nobel Peace Prize started the morning on a strange piece of cognitive dissonance, perhaps more so since I haven't seen An Inconvenient Truth.
Some heavy lifting, but not much of it prior to the elliptical session. Only two sets of bench/incline press, lat pulldowns, standing curls, and rectus abdominus ab crunches prior to 35 minutes of surprisingly harder work than I expected.
I was really surprised to have the refrain from Material Issue's "International Pop Overthrow" in the back of my head for the first time in almost 15 years. I had seen them live in the summer of 1992, and remembered the news with some regret that Jim Ellison, their lead singer, had committed suicide in 1996.
No splits.
Thursday, October 11, 2007
5.1mi, 42:22, 11 OCT 07, Clarksville TN
Hüsker Dü, "Eight Miles High"
some background music from "The Astronauts' Wives Club" episode of From The Earth To The Moon
WX at 0600: 41.0 (5.0) 37.0 (2.8) 29.97 (1014) W 3 RH 86
Odometer 4: 251.3mi
Z3.
For taking a few days off, I'm pretty gratified to run 8:16/mi average pace, and really gratified to finish at 7:32/mi on a run that I wasn't particularly killing myself to do. Of course, part of it could be the superb running weather.
The Eight Miles High kick, by the way, comes from the last episode of From The Earth To The Moon, which I was watching this past weekend...which, strangely, doesn't seem that long ago.
Days go slow, weeks go fast, when you're getting crushed at work.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:44 01:44 08:27 08:27 0.21
1.35 13:10 11:26 08:30 08:30 1.55
1.01 21:38 08:28 08:23 08:27 2.56
1.01 29:54 08:16 08:11 08:23 3.57
1.35 40:47 10:53 08:04 08:17 4.92
0.21 42:22 01:35 07:32 08:16 5.13
some background music from "The Astronauts' Wives Club" episode of From The Earth To The Moon
WX at 0600: 41.0 (5.0) 37.0 (2.8) 29.97 (1014) W 3 RH 86
Odometer 4: 251.3mi
Z3.
For taking a few days off, I'm pretty gratified to run 8:16/mi average pace, and really gratified to finish at 7:32/mi on a run that I wasn't particularly killing myself to do. Of course, part of it could be the superb running weather.
The Eight Miles High kick, by the way, comes from the last episode of From The Earth To The Moon, which I was watching this past weekend...which, strangely, doesn't seem that long ago.
Days go slow, weeks go fast, when you're getting crushed at work.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:44 01:44 08:27 08:27 0.21
1.35 13:10 11:26 08:30 08:30 1.55
1.01 21:38 08:28 08:23 08:27 2.56
1.01 29:54 08:16 08:11 08:23 3.57
1.35 40:47 10:53 08:04 08:17 4.92
0.21 42:22 01:35 07:32 08:16 5.13
Tuesday, October 09, 2007
10,000m on Concept2 Model C, 43:50, 9 OCT 07, Fort Campbell KY
Hüsker Dü, "Eight Miles High"
WX at 0700: 69 (21) DP 69 (21) BP 30.06 (1017) Calm light-heavy rain; mist RH 100
Odometer 1: 46mi equivalent.
Z4.
I needed to get in something substantial, but I wasn't counting on the torrential rain storm. Ordinarily, when I have a lot of time, I will gladly run in the rain, but not around where I live in Clarksville, and not when I'm cutting the margin of getting to work by minutes.
So...I decided to spin my first 10,000 in a while...and it hurt. It's been a while since I've done that distance, and my butt started to hurt. What was really disheartening was that I was starting easily going 2:06/500m for the first 3000-3500m or so, then slowed down to the point where I was just hanging on for 2:15/500m at the end, although I was good for a sprint down to 2:01/500m at the very end.
I did notice I tend to crank faster when I'm not looking at the clock. What I think I can do is not what I actually do when I'm not looking at the computer on the Concept2.
Still...this makes up for the big Chinese buffet dinner I ate last night.
I need to cut back, so maybe I'll eat at the chow hall tomorrow night.
Run tomorrow morning if no rain.
Splits
Distance: 10000
Time: 0:43:50
Per 500m: 02:12
Drag Factor : 181
Per Mile: 0:07:03
WX at 0700: 69 (21) DP 69 (21) BP 30.06 (1017) Calm light-heavy rain; mist RH 100
Odometer 1: 46mi equivalent.
Z4.
I needed to get in something substantial, but I wasn't counting on the torrential rain storm. Ordinarily, when I have a lot of time, I will gladly run in the rain, but not around where I live in Clarksville, and not when I'm cutting the margin of getting to work by minutes.
So...I decided to spin my first 10,000 in a while...and it hurt. It's been a while since I've done that distance, and my butt started to hurt. What was really disheartening was that I was starting easily going 2:06/500m for the first 3000-3500m or so, then slowed down to the point where I was just hanging on for 2:15/500m at the end, although I was good for a sprint down to 2:01/500m at the very end.
I did notice I tend to crank faster when I'm not looking at the clock. What I think I can do is not what I actually do when I'm not looking at the computer on the Concept2.
Still...this makes up for the big Chinese buffet dinner I ate last night.
I need to cut back, so maybe I'll eat at the chow hall tomorrow night.
Run tomorrow morning if no rain.
Splits
Distance: 10000
Time: 0:43:50
Per 500m: 02:12
Drag Factor : 181
Per Mile: 0:07:03
Monday, October 08, 2007
30 min on elliptical, 8 OCT 07, Clarksville TN
Joss Whedon, "The Ballad of Jayne Cobb" (yes, I was watching Firefly yesterday.)
WX at 0700: 64.9 (18.3) 61.0 (16.1) 30.04 (1017) Calm mist RH 86
Odometer 3: 383mi equivalent.
Z1.
Today's workout occurred only because I realized that two days back-to-back of Do Nothing But Eat (I did nothing but eat yesterday) would be bad.
Even if it's just a Z1 slug whirl.
Back to the work meatgrinder when the rest of the Squawking Buzzard Patrol is on a four-day weekend, arbeit macht frei, motherfuckers!
WX at 0700: 64.9 (18.3) 61.0 (16.1) 30.04 (1017) Calm mist RH 86
Odometer 3: 383mi equivalent.
Z1.
Today's workout occurred only because I realized that two days back-to-back of Do Nothing But Eat (I did nothing but eat yesterday) would be bad.
Even if it's just a Z1 slug whirl.
Back to the work meatgrinder when the rest of the Squawking Buzzard Patrol is on a four-day weekend, arbeit macht frei, motherfuckers!
Sunday, October 07, 2007
8.7mi, time indeterminate, 6 OCT 07, Mount Juliet TN
Nothing in the iThink.
WX at 1500: 88.0 (31.1) 62.1 (16.7) 30.09 (1018) E 8 RH 42
Odometer 4: 246.0mi
Z3.
This was a hash, another lengthy one at that. This was a dead hare hash, but the spotty markings for the trail on the first leg (almost 5 miles) made it a longer one for me, as I was for the most part the fastest individual out there.
I usually consider hashes a short easy run, but I think my basic competitiveness tend to make them longer than I intend.
Either way - I'll probably do something easy on Sunday, if at that, but it provides necessary momentum going into the work week.
Splits
None.
WX at 1500: 88.0 (31.1) 62.1 (16.7) 30.09 (1018) E 8 RH 42
Odometer 4: 246.0mi
Z3.
This was a hash, another lengthy one at that. This was a dead hare hash, but the spotty markings for the trail on the first leg (almost 5 miles) made it a longer one for me, as I was for the most part the fastest individual out there.
I usually consider hashes a short easy run, but I think my basic competitiveness tend to make them longer than I intend.
Either way - I'll probably do something easy on Sunday, if at that, but it provides necessary momentum going into the work week.
Splits
None.
Thursday, October 04, 2007
4.2mi, 36:04, 4 OCT 07, Clarksville TN
Aly & AJ, "Out of the Blue"
WX at 0700: 66.0 (18.9) 60.1 (15.6) 30.06 (1017) Calm RH 81
Odometer 4: 237.3mi
Z3.
I should be really, really gratified for being able to run 8:35 average pace (and I think I was going a lot closer to 8:00/mi by the end when I was warmed up).
There are some parts that were not logged. I think if I had more time (I have to be at work in 40 minutes) that I might have gone even further.
More deliberate effort on Saturday when I'm not so crunched for time.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.20 36:04 36:04 08:35 08:35 4.20
WX at 0700: 66.0 (18.9) 60.1 (15.6) 30.06 (1017) Calm RH 81
Odometer 4: 237.3mi
Z3.
I should be really, really gratified for being able to run 8:35 average pace (and I think I was going a lot closer to 8:00/mi by the end when I was warmed up).
There are some parts that were not logged. I think if I had more time (I have to be at work in 40 minutes) that I might have gone even further.
More deliberate effort on Saturday when I'm not so crunched for time.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.20 36:04 36:04 08:35 08:35 4.20
Tuesday, October 02, 2007
4.24mi, 36:58, 2 OCT 07, Fort Campbell KY
The Saving Graces, "Song For Anyone Else"
WX at 0700: 58.1 (14.5) 55.2 (12.9) 30.18 (1022) SE 2 RH 90
Odometer 1: 45.4mi
Z2.
Nothing fancy, but a recovery run from yesterday's burner. The Saving Graces song doesn't quite work. I was going to row, but I decided not to do so after accidentally stepping in a puddle of gasoline at the gas station on the way into work this morning.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
WX at 0700: 58.1 (14.5) 55.2 (12.9) 30.18 (1022) SE 2 RH 90
Odometer 1: 45.4mi
Z2.
Nothing fancy, but a recovery run from yesterday's burner. The Saving Graces song doesn't quite work. I was going to row, but I decided not to do so after accidentally stepping in a puddle of gasoline at the gas station on the way into work this morning.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 07:35 07:35 08:49 08:49 0.86
0.90 15:17 07:42 08:33 08:41 1.76
1.26 26:12 10:55 08:40 08:41 3.02
1.22 36:58 10:46 08:50 08:43 4.24
Monday, October 01, 2007
5.8mi, 46:04, 1 OCT 07, Fort Campbell KY
Aly & AJ, "Chemicals React"
Rob Zombie, "Feel So Numb"
WX at 0700: 67.8 (19.9) 44.8 (7.1) 30.23 (1023) S 9 RH 44
Odometer 1: 40.8mi
Z4 max VO2 pace.
These splits don't look right, but they are. I faced a 9mph headwind - and I would venture there were gusts that were even faster than 9mph.
I have reaped, perhaps, some benefit for being in Central Asia for almost two weeks, as I don't think I was good for a 7:36/mi pace in the first mile and a half or so...or to finish faster than 7:45 on the return leg. It is worth noting that leg 3 on this morning's run was UPHILL. Compare that to the leg immediately prior where I was running directly into the wind, and it is all so clear...
Still, this was pretty encouraging.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 10:57 10:57 07:36 07:36 1.44
1.46 23:17 12:20 08:27 08:02 2.90
1.46 34:58 11:41 08:00 08:01 4.36
1.44 46:04 11:06 07:43 07:57 5.80
Rob Zombie, "Feel So Numb"
WX at 0700: 67.8 (19.9) 44.8 (7.1) 30.23 (1023) S 9 RH 44
Odometer 1: 40.8mi
Z4 max VO2 pace.
These splits don't look right, but they are. I faced a 9mph headwind - and I would venture there were gusts that were even faster than 9mph.
I have reaped, perhaps, some benefit for being in Central Asia for almost two weeks, as I don't think I was good for a 7:36/mi pace in the first mile and a half or so...or to finish faster than 7:45 on the return leg. It is worth noting that leg 3 on this morning's run was UPHILL. Compare that to the leg immediately prior where I was running directly into the wind, and it is all so clear...
Still, this was pretty encouraging.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 10:57 10:57 07:36 07:36 1.44
1.46 23:17 12:20 08:27 08:02 2.90
1.46 34:58 11:41 08:00 08:01 4.36
1.44 46:04 11:06 07:43 07:57 5.80
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