5.05mi, 46:49, 30 JUN 15, Springfield, Virginia

iThink:
Bob Mould, "MM 17"

WX at 05:58 Calm 3.00 Fog/Mist CLR 63 62 96% NA NA 29.90 1012.8

Odometer 15A: 238.5mi

Z3 high-Z4. Average/max heart rate = 156/176

Not a particularly hard run, but I felt pretty good about today's run, even though it was deliberately run at just above, but not well above aerobic threshold. Makes up for not doing anything yesterday, which was a missed opportunity, but one I couldn't do because of lack of sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:02 09:34 09:34 09:31 2.00
1.00 27:52 08:50 08:50 09:17 3.00
1.00 36:57 09:05 09:05 09:14 4.00
1.05 46:49 09:52 09:24 09:16 5.05

10,000m on Concept2 Model D, 44:12.5, 28 JUN 15, Springfield, Virginia

iThink:
Love Spit Love, "Am I Wrong"

WX at 14:58    W 7    10.00    Mostly Cloudy    BKN060    78    59             53%    NA    79    29.76    1008.0       

Odometer 14B: 410.0mi

Z3-Z4.  Average/max heart rate = 151/162

Nothing very ambitious, but I didn't feel like running outside, even with the conditions as they are for the summer.  I just don't like running in the heat, even when the humidity is lower than usual.

So, I erged out something that was actually easier than yesterday, but faster.  I was playing a bit with drag factor and it apepars the sweet spot for speed is about 125 or so.  I guess I could be better off if I cranked at faster tempo, but I don't feel that industrious - and in my case, I'd rather have power than speed.

Splits
Distance:    10000
Time:    44:12.5
Avg/500m:    02:12.6
Drag Factor:    123
Per Mile:    00:07:07

10,000m on Concept2 Model D, 44:20.4, 27 JUN 15, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Hilary Duff, "Wake Up"

WX at     11:58    SE 9    5.00    Light Drizzle Fog/Mist    BKN008 OVC012    70    68             93%    NA    NA    29.90    1012.8    0.01       

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 158/172

I wasn't intending on going very hard, but then I switched to not wanting to finish slower than 44:30 and cranked it up.  At least it's better than nothing.

Splits
Distance:    10000
Time:    44:20.4
Avg/500m:    02:13.0
Drag Factor:    121
Per Mile:    00:07:08

5.11mi, 48:37, 26 JUN 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 06:58 NW 5 10.00 Mostly Cloudy BKN008 67 64 89% NA NA 29.95 1014.5

Odometer 15A: 233.4mi

Z3 high. Average/max heart rate = 153/172

Rough start, but better finish. Not a great run, but better than nothing. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 19:28 10:01 10:01 09:44 2.00
1.00 28:39 09:12 09:12 09:33 3.00
1.00 38:03 09:24 09:24 09:31 4.00
1.00 47:33 09:30 09:30 09:31 5.00
0.11 48:37 01:05 09:48 09:31 5.11

5.13mi, 47:43, 24 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at 05:58 NW 3 10.00 Fair CLR 67 62 83% NA NA 30.03 1017.2

Odometer 15B: 64.4mi

Z3-Z4. Average/max heart rate = 152/174

For the identical run route as yesterday, today felt a hell of a lot better, mostly because of the differences in weather. Difference in times is over a minute and I felt much better. The relative humidity was lower and a six degree difference in air temperature matters a lot.

I still need to get up earlier, but I'm not backing off certain writing for which I only have sufficient presence of mind late at night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:18 09:53 09:53 09:39 2.00
1.00 28:21 09:03 09:03 09:27 3.00
1.00 37:18 08:56 08:56 09:19 4.00
1.00 46:33 09:16 09:16 09:19 5.00
0.13 47:43 01:10 08:58 09:18 5.13

5.14mi, 49:02, 23 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Vrbl 1 10.00 A Few Clouds FEW240 73 70 89% NA NA 29.97 1015.1

Odometer 15A:228.2mi

Z4. Average/max heart rate = 156/179

I was thinking about rowing today, but I decided to switch it up and run instead.  Today is going to be hot as balls.  Straight up.  It might have felt pleasant this morning, but at 89% humidity, it was a soaker after the first half mile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:23 09:57 09:57 09:41 2.00
1.00 29:02 09:39 09:39 09:41 3.00
1.00 38:02 09:00 09:00 09:30 4.00
1.00 47:38 09:37 09:37 09:32 5.00
0.14 49:02 01:23 09:56 09:32 5.14

5,000m on Concept2 Model D, 21:26.8, 19 JUN 15, Springfield, Virginia

iThink:
Archers of Loaf, "Backwash"

WX at 05:58    Vrbl 1    10.00    Partly Cloudy    SCT140    69    67             95%    NA    NA    29.95    1014.5       

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 149/170

Quick one as I didn't leave much time this morning and I have to do some stuff prior to the Elder going off to school.  Wasn't meaning to crank a PB, but I don't row 5km too often.

Splits
Distance:    5000
Time:    21:26.8
Avg/500m:    02:08.7
Drag Factor:    120
Per Mile:    00:06:54

4.0mi, 39:58, 18 JUN 15, Springfield, Virginia

iThink:
Tommy Keene, "Drowning"
Nightnoise, "Cricket's Wicket"

WX at 06:58 Calm 7.00 Mostly Cloudy BKN055 69 68 96% NA NA 30.02 1016.9

Odometer 15A: 222.9mi

Z3. Average/max heart rate = 147/167

Recovery run. Dead legs, dead legs, dead legs. At least the end felt like it was a little stretched out. Now I'm going to sweat nonstop for an hour.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 20:25 10:26 10:26 10:12 2.00
1.00 30:18 09:54 09:54 10:06 3.00
1.00 39:58 09:40 09:40 10:00 4.00

6.0mi, 56:25, 17 JUN 15, Springfield, Virginia

iThink:
Wayofthebob, "Crevice"

WX at 05:58 NW 3 10.00 Mostly Cloudy BKN200 71 66 86% NA NA 30.07 1018.5

Odometer 15A: 218.9mi

Z4. Average/max heart rate = 154/172

Rough start, as usual, but I can't argue with getting in 6, no matter how slow or rough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 19:10 10:00 10:00 09:35 2.00
1.00 29:04 09:54 09:54 09:41 3.00
1.00 38:02 08:58 08:58 09:31 4.00
1.00 47:02 09:00 09:00 09:24 5.00
1.00 56:28 09:26 09:26 09:25 6.00

8,000m on Concept2 Model D, 35:08.5, 15 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at     05:58    Calm    1.75    Fog/Mist    CLR    73    72             94%    NA    NA    29.99    1015.8   

Odometer 14B: 410.0mi

Z3-Z4.  Average/max heart rate = 151/163

With weather like this, I didn't feel like running again, so I'm glad I have an erg in the house.  Not hard, but not easy after yesterday.  The start was particularly rough, but after about 3,000 I felt better.  If I'm holding about 2:10-2:11/500m at about 160bpm, I'm actually somewhat encouraged at that prospect.

Splits
Distance:    8000
Time:    35:08.5
Avg/500m:    02:11.8
Drag Factor:    121
Per Mile:    00:07:04

10,000m on Concept2 Model D, 44:14.0, 14 JUN 15, Springfield, Virginia

iThink:
Game Theory, "Chardonnay"

WX at 13:58    S 6    10.00    A Few Clouds    FEW085    89    72     90    76    58%    NA    96    30.04    1017.5      

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 150/160

Easy erg today as I will try to do another 10,000 tomorrow.  Later start than I wanted, but it's so oppressively hot and humid outside that I don't want to run.

Splits
Distance:    10000
Time:    44:14.0
Avg/500m:    02:12.7
Drag Factor:    121
Per Mile:    00:07:07

7.21mi, 69:29, 11 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 7.00 Fair CLR 63 62 96% NA NA 29.93 1013.8

Odometer 15B: 59.2mi

Z3 high-Z4-high. Average/max heart rate = 151/172

Rough start, but I felt pretty good after a half hour of lead-in. I still suck going uphill, and will probably continue to do so until I start doing strength work for power. But this felt pretty good.

The negative splits reflect how I generally felt - although the last mile included a fair amount of both sharp and gradual uphill. And hey, 69 minutes!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 20:01 10:02 10:02 10:01 2.00
1.00 30:13 10:11 10:11 10:04 3.00
1.00 39:35 09:22 09:22 09:54 4.00
1.00 49:00 09:25 09:25 09:48 5.00
1.00 58:08 09:08 09:08 09:41 6.00
1.00 67:26 09:18 09:18 09:38 7.00
0.21 69:29 02:03 09:44 09:38 7.21

5.7mi, 53:12, 10 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 10.00 Fair CLR 58 56 93% NA NA 29.90 1012.8

Odometer 15A: 212.9mi

Z4. Average/max heart rate = 153/171

I keep thinking I'm going to wake up earlier, but I really need about an hour before I take off just to settle. Ugh. Shorter than I wanted, but better than nothing. Today will be the last really runnable day this week, so I needed to get at it today. I'll see how I feel alternating erg and run to see if I get stronger over time since I had my usual slow uphills today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:49 09:41 09:41 09:25 2.00
1.00 28:34 09:45 09:45 09:31 3.00
1.00 37:55 09:21 09:21 09:29 4.00
1.00 46:56 09:01 09:01 09:23 5.00
0.70 53:12 06:16 08:57 09:20 5.70

10,000m on Concept2 Model D, 43:45.0, 9 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at 05:58    S 6    10.00    Fair    CLR    70    65             87%    NA    NA    29.76    1008.0           

Odometer 14B: 410.0mi

Z3 start, Z4 finish.  Average/max heart rate = 154/169

I almost slept in, but I forced myself to get out of the rack because I can't afford to get into a rhythm of doing nothing - and if I wait until the end of the day, it's very unlikely it's going to happen.  So I have to do it in the mornings when I wake up.  Or else.

Splits
Distance:    10000
Time:    43:45.0
Avg/500m:    02:11.2
Drag Factor:    119
Per Mile:    00:07:02

8.16mi, 83:04, 7 JUN 15, Springfield, Virginia

iThink:
The Legion of Doom, "Dangerous Business Since 1979"

WX at 10:58 SE 10 10.00 Partly Cloudy SCT050 73 58 59% NA NA 30.17 1021.9

Odometer 15B: 52.0mi

Z3. Average/max heart rate = 149/166

My legs were pretty dead after yesterday's erg, so I decided not to go for the full 11-something and turned back at around the 3.5 to 4 mile mark. I took a slightly different return leg, and noticed thast I was feeling much, much better in the last three miles than I did in the run - for which I don't have any particularly good explanation other than I was converting lard and maybe I was fully stretched out and warmed up. Today was still slow as hell.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:48 10:38 10:38 10:24 2.00
1.00 30:58 10:11 10:11 10:19 3.00
1.00 41:48 10:49 10:49 10:27 4.00
1.00 52:19 10:32 10:32 10:28 5.00
1.00 62:30 10:11 10:11 10:25 6.00
1.00 72:06 09:36 09:36 10:18 7.00
1.00 81:43 09:37 09:37 10:13 8.00
0.16 83:04 01:21 08:27 10:11 8.16

8,000m on Concept2 Model D, 34:48.6, 6 JUN 15, Springfield, Virginia

iThink: none.

WX at 15:58    N 8    10.00    A Few Clouds    FEW043    82    62             52%    NA    83    29.94    1014.2           

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 157/166

Had to get one in, but didn't think I could afford the extra 10 minutes or so for a full 10km, so only went 8.  Not super hard, but not easy, and I still have some left for tomorrow when I get in a long run.

Splits
Distance:    8000
Time:    34:48.6
Avg/500m:    02:10.5
Drag Factor:    120
Per Mile:    00:07:00

6.3mi, 58:50, 3 JUN 15, Springfield, Virginia

iThink:
Mark Van Dale With Enrico, "Water Verve"

WX at 05:52 NE 13 10.00 Overcast BKN012 OVC030 60 55 84% NA NA 30.14 1020.5

Odometer 15A: 207.2mi

Z3 high-Z4. Average/max heart rate = 152/170

Earlier start = better prep work prior to actually running. My legs are still tired going uphill, but based on the amount of sustained work I've been trying to keep on, I think that's unavoidable.

The alternative is to go back to the gym and start doing squats and leg presses again, and right now I don't feel that industrious. So not right now. Maybe later this summer, though.

Not sure where today's iThink came from.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 19:04 10:08 10:08 09:32 2.00
1.00 28:52 09:48 09:48 09:37 3.00
1.00 38:24 09:32 09:32 09:36 4.00
1.00 47:13 08:49 08:49 09:27 5.00
1.00 56:19 09:06 09:06 09:23 6.00
0.30 58:50 02:30 08:21 09:20 6.30

4.40mi, 40:35, 2 JUN 15, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:58 W 2 2.00 Fog/Mist OVC011 68 66 94% NA NA 30.00 1016.2

Odometer 15B: 43.8mi

Z3-Z4. Average/max heart rate = 158/177

I woke up late, so I had to cut the run. A decided improvement over yesterday, but with timings what they are, I'm happy to get what I get. It is depressing as hell to think I'm happy to be running 9-somethings, considering what I was doing a decade ago. Continuing to burn lard, either way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 18:42 09:45 09:45 09:21 2.00
1.00 28:07 09:25 09:25 09:22 3.00
1.00 37:26 09:19 09:19 09:21 4.00
0.40 40:46 03:20 08:19 09:16 4.40

3.77mi, 38:44, 1 JUN 15, Springfield, Virginia

iThink:
The Chills, "Pink Frost"

WX at 05:58 Calm 10.00 Fair CLR 70 68 93% NA NA 30.01 1016.5

Odometer 15A: 200.9mi

Z3. Average/max heart rate = no reading

Recovery run less than 12 hours after my hard erg last night. I guess I should be embarrassed at these splits, but I don't give a shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 21:08 10:48 10:48 10:34 2.00
1.00 31:22 10:13 10:13 10:27 3.00
0.77 38:44 07:23 09:35 10:16 3.77