5.0mi, 51:03, 30 JUN 17, Springfield, Virginia

iThink:
The Reputation, "The Stars of Amateur Hour"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Jun 30 69.1 (20.6) 60.6 (15.9) 30.04 (1017) SE 6 RH 74

Odometer 17: 186.5mi

Z3. Average/max heart rate = no reading.

I was tired, but I also weighed the likelihood of eating poorly and needed to put in some kind of offset. Also, slow run is better than no run. I'm not proud of it, but it's better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:26 12:26 10:22 10:22 1.20
1.30 25:48 13:22 10:17 10:19 2.50
1.29 39:19 13:31 10:29 10:22 3.79
1.21 51:03 11:44 09:42 10:13 5.00

4.0mi, 40:47, 29 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Little Red Rocket, "Back to Where I Started"

WX at 6 AM (10) Jun 29 59.5 (15.3) 57.0 (13.9) 30.16 (1021) Calm RH 91

Odometer 17: 181.5mi

Z3. Average/max heart rate = no reading.

Not great, but at least not completely shitty. I felt better starting about midway on the return leg, sort of.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.85 20:48 08:18 09:46 10:09 2.05
0.85 29:46 08:58 10:33 10:16 2.90
1.12 40:47 11:01 09:50 10:09 4.02

5.0mi, 45:48, 28 JUN 17, Springfield, Virginia

iThink:
The Connells, "Burden"
Joseph Conlan, opening credits music to Tour of Duty
The Cure, "A Forest" (Tree Mix)

WX at 6 AM (10) Jun 28 51.4 (10.8) 49.3 (9.6) 30.15 (1020) Calm

Odometer 17: 177.4mi

Z4, Z5 finish. Average/max heart rate = no reading.

Today was as pleasant weather as I'm likely to see all summer. Couldn't pass it up and I finally went to sleep early enough to get something approximating the six hours of sleep I have to have overall.

This run in general went better as it started well, and just got faster (less a short uphill stretch in the third leg). The return leg was markedly faster, but much of it is a gentle downhill that promotes fast running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:28 11:28 09:33 09:33 1.20
1.30 23:26 11:58 09:12 09:22 2.50
1.29 35:41 12:15 09:30 09:25 3.79
1.21 45:48 10:07 08:22 09:10 5.00

7.6mi, 85:16, 25 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
James Horner, "Combat Drop"
James Horner, "Bird of Prey Decloaks"
Vitamin String Quartet, "Motion Picture Soundtrack"

WX at 8 AM (12) Jun 25 72.0 (22.2) 65.1 (18.4) 30.03 (1016) Calm RH 79

Odometer 17: 172.4mi

Z3. Average/max heart rate = no reading.

Last leg is abnormally slow because of the wait I took to let traffic pass. Today didn't feel good and I was sorely tempted to sleep in, but as much as I ate this past weekend, I have to work off my sins.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.88 21:17 21:17 11:19 11:19 1.88
2.29 46:06 24:49 10:50 11:03 4.17
0.91 55:03 08:57 09:50 10:50 5.08
2.52 85:16 30:13 11:59 11:13 7.60

5.0mi, 51:11, 23 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Jun 23 71 (22) 69 (21) 29.89 (1012) SSE 3 light rain; mist RH 94

Odometer 17: 164.8mi

Z3 start, Z4 finish. Average/max heart rate = no reading.

Literally my favorite running weather ever - driving rain. I am so, so glad I ran this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:53 12:53 10:44 10:44 1.20
1.30 26:33 13:40 10:31 10:37 2.50
1.29 39:54 13:21 10:21 10:32 3.79
1.21 51:11 11:17 09:20 10:14 5.00

4.02mi, 38:24, 22 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Places That Are Gone"
Tommy Keene, "The Story Ends"

WX at 6 AM (10) Jun 22 70.7 (21.5) 68.5 (20.3) 30 (1015) Calm RH 92

Odometer 17: 159.8mi

Z3 high. Average/max heart rate = no reading.

It felt quicker this morning, although I know I've fallen from grace when I think 9:30/mi is quicker...still, a big improvement from running on dead legs earlier this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 19:20 19:20 22:45 09:26 2.05
0.85 27:40 08:20 09:48 09:32 2.90
1.12 38:24 10:44 09:35 09:33 4.02

5.0mi, 47:53, 20 JUN 17, Springfield, Virginia

iThink:
The Police, "Synchronicity II"

WX at 6 AM (10) Jun 20 66.9 (19.4) 65.5 (18.6) 29.96 (1014) Calm mist RH 95

Odometer 17: 155.8mi

Z4. Average/max heart rate = no reading

Slow start, as usual, but by 30 minutes, I felt much better. I'm probably overtrained, but I need to burn lard. This is a somewhat unenviable situation. My job has something to do with it, thus today's iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:49 11:49 09:51 09:51 1.20
1.30 24:26 12:37 09:42 09:46 2.50
1.36 37:32 13:06 09:38 09:43 3.86
1.14 47:53 10:21 09:05 09:35 5.00

6.01mi, 68:32, 18 JUN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
The Rolling Stones, "Paint It Black"

WX at 1 PM (17) Jun 18 88.0 (31.1) 72.3 (22.4) 29.84 (1010) SSE 12 RH 59 heat index 94.6 (34.8)

Odometer 17: 150.8mi

Z3 high. Average/max heart rate = no reading

Today's run was very, very slow. I'm still running on dead legs and the heat today did not help. I have to balance sleep with certain things I do on Sundays, such as haircuts - which I have to leave early for so I don't get caught up in traffic on the interstate.

Today was unpleasant, however necessary.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.71 18:55 18:55 11:04 11:04 1.71
1.80 39:57 21:02 11:41 11:23 3.51
1.29 55:25 15:28 11:59 11:33 4.80
1.21 68:32 13:07 10:50 11:24 6.01

6.3mi, 63:33, 17 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Highwire Days"

WX at 9 AM (13) Jun 17 74.0 (23.3) 72.0 (22.2) 29.94 (1015) S 12 RH 95

Odometer 17:144.8mi

Z3. Average/max heart rate = no reading

Dead legs, so I cut my planned run in half. I was fucking exhausted but I needed to get at it. No fun.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.30 63:33 63:33 10:05 10:05 6.30

4.0mi, 38:08, 15 JUN 17, Springfield, Virginia

iThink:
Vitamin String Quartet, "Motion Picture Soundtrack"

WX at 6 AM (10) Jun 15 66.7 (19.3) 63.1 (17.3) 29.97 (1014) Calm RH 88

Odometer 17: 138.5mi

Z4. Average/max heart rate = no reading

Later start than intended, but my feeling beat is continuing. Gotta get over it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 19:11 19:11 09:35 09:35 2.00
2.00 38:08 18:57 09:28 09:32 4.00

3.03mi, 28:08, 13 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Love Is The Only Thing That Matters"

WX at 6 AM (10) Jun 13 67.8 (19.9) 66.6 (19.2) 30.01 (1016) Calm RH 95

Odometer 17: 134.5mi

Z3 high-Z4. Average/max heart rate = no reading

I think my Garmin ForeRunner 310XT has croaked for good. Late start, but I had to get in something, however short.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 28:08 28:08 09:17 09:17 3.03

3.03mi, 28:08, 13 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Love Is The Only Thing That Matters"

WX at 6 AM (10) Jun 13 67.8 (19.9) 66.6 (19.2) 30.01 (1016) Calm RH 95

Odometer 17: 134.5mi

Z3 high-Z4. Average/max heart rate = no reading

I think my Garmin ForeRunner 310XT has croaked for good. Late start, but I had to get in something, however short.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 28:08 28:08 09:17 09:17 3.03

5.0mi, 55:57, 11 JUN 17, Springfield, Virginia

iThink:
Ramin Djawadi, "Paint It Black"
The Rolling Stones, "Paint It Black"
Font 48, "Heroes"

WX at 9 AM (13) Jun 11 79.2 (26.2) 64.9 (18.3) 30.15 (1020) Calm RH 61

Odometer 17: 131.4mi

Z2-Z3. Average/max heart rate = 141/157

Recovery run on very dead legs. The worst yet, but I was completely flamed out after yesterday's run. It could also have been accumulated sleep loss over the last week.

Today did not feel like 61 percent humidity by any stretch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:00 11:00 11:00 11:00 1.00
1.00 21:55 10:55 10:55 10:57 2.00
1.00 33:28 11:33 11:33 11:09 3.00
1.00 45:21 11:53 11:53 11:20 4.00
1.00 55:57 10:36 10:36 11:11 5.00

11.34mi, 125:02, 10 JUN 17, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"
Foo Fighters, "Weenie Beenie"
Foo Fighters, "Good Grief"
Foo Fighters, "Alone+Easy Target"
Ramin Djawadi, "A Forest"

WX at 10 AM (14) Jun 10 78.4 (25.8) 57.9 (14.4) 30.04 (1017) Calm RH 56
WX at 9 AM (13) Jun 10 72.7 (22.6) 58.6 (14.8) 30.05 (1017) Calm RH 61

Odometer 17: 126.4mi

Z3, mostly. Average/max heart rate = 149/169

Today was going to be ugly, and it didn't disappoint. I was exhausted from this past week but I needed to get in a long run, because I'm planning on going to Weenie Beenie to go get a half smoke, all the way, and I have to earn it.

I fucking hurt.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:14 10:14 10:14 10:14 1.00
1.00 0:21:17 11:03 11:03 10:39 2.00
1.00 0:32:10 10:53 10:53 10:43 3.00
1.00 0:43:03 10:53 10:53 10:46 4.00
1.00 0:53:55 10:52 10:52 10:47 5.00
1.00 1:04:45 10:50 10:50 10:47 6.00
1.00 1:16:01 11:16 11:16 10:52 7.00
1.00 1:27:15 11:13 11:13 10:54 8.00
1.00 1:38:57 11:42 11:42 11:00 9.00
1.00 1:49:58 11:01 11:01 11:00 10.00
1.00 2:01:21 11:23 11:23 11:02 11.00
0.34 2:05:02 03:41 10:50 11:02 11.34

4.28mi, 40:55, 8 JUN 17, Springfield, Virginia

iThink:
The Cure, "A Forest"

WX at 6 AM (10) Jun 08 49.8 (9.9) 48.4 (9.1) 30.01 (1016) Calm RH 94

Odometer 17: 115.1mi

Z3 high. Average/max heart rate = 145/163

My legs say one thing, my heart rate says another, but the weather was as good as it will ever get in June and I couldn't pass up.

After taking the last three days off, though...work and other commitments just kept precluding getting anything else done and I am utterly beat this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 19:26 09:24 09:24 09:43 2.00
1.00 29:21 09:55 09:55 09:47 3.00
1.00 38:11 08:50 08:50 09:33 4.00
0.28 40:55 02:44 09:46 09:34 4.28

6.09mi, 64:40, 4 JUN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Foo Fighters, "Weenie Beenie"

WX at 1 PM (17) Jun 04 81.9 (27.7) 58.5 (14.7) 29.93 (1013) S 8 RH 45

Odometer 17: 110.8mi

Z3 low. Average/max heart rate = 146/161

Recovery run on dead legs. Running in the mid-day didn't help.

Had a short break in timing, so mile markers to 5 are generally authoritative today. 

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:04 11:04 11:04 11:04 1.00
1.00 21:56 10:52 10:52 10:58 2.00
1.00 33:38 11:42 11:42 11:13 3.00
1.00 44:24 10:46 10:46 11:06 4.00
1.00 57:30 13:06 13:06 11:30 5.00

9.2mi, 92:31, 3 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running for Your Life"
Attack Over Grace, "Your Blood, Their Hands, My Heart"

WX at 11 AM (15) Jun 03 77.4 (25.2) 51.8 (11.0) 30.01 (1016) W 7 RH 40
WX at 10 AM (14) Jun 03 79.0 (26.1) 51.3 (10.7) 30.01 (1016) SW 9 RH 38

Odometer 17: 105.7mi

Z3 first lap, Z4 high second lap. Average/max heart rate = no reading.

I was entertaining the prospect of a long slow run, but on the second lap of my run, felt okay enough to try to hang with someone who was going marginally faster than me. As a result, I ended up going pretty deep into Z4 for a run that should've been more deliberate in its pace. I don't regret it, but I know I'll be paying for it later.

Also, my Garmin 310XT crapped out midway through the run, so no splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
9.20 92:31 92:31 10:03 10:03 9.20

4.03mi, 38:34, 2 JUN 17, Springfield, Virginia

iThink:
The Replacements, "Never Mind"
Tommy Keene, "Running for Your Life"

WX at 6 AM (10) Jun 02 53.6 (12.0) 52.0 (11.1) 30.01 (1016) Calm RH 94

Odometer 17: 96.6mi

Z3 high. Average/max heart rate = 150/169

The weather was too good to pass up, even though it was a bit humid, but I've taken the last two days off so I had to go. So I went. Not too slow, but not very fast, and the intent was to run just at around anaerobic threshold, which I did, mostly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:17 09:50 09:50 09:38 2.00
1.00 28:53 09:36 09:36 09:37 3.00
1.00 37:46 08:54 08:54 09:27 4.00
0.03 38:34 00:47 26:17 09:34 4.03