6.42mi, 73:21, 31 JUL 17, Springfield, Virginia

iThink:
Little Red Rocket, "I'm A Fake"

WX at 6 AM (10) Jul 31 57.9 (14.4) 56.7 (13.7) 30.09 (1018) Calm RH 95

Odometer 17: 263.4mi

Z4 start, Z2-Z3 remainder. Average/max heart rate = no reading.

Recovery run pacing someone else this morning, although the first 1.5mi was spent cranking hard to get to linkup. Oops.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 14:55 14:55 14:55 09:53 1.51
1.00 56:34 41:39 41:39 11:33 4.90
1.00 73:21 16:47 16:47 11:26 6.42

9.45mi, 91:43, 30 JUL 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (18) Jul 30 81.0 (27.2) 55.2 (12.9) 30.04 (1017) NW 6 RH 41

Odometer 17: 257.0mi

Z3 start, Z4 midway, Z5 finish. Average/max heart rate = no reading.

I will never be the beneficiary of the kind of weather I had today. Even as late in the day as I went it was pretty awesome. First half was settling in, and the second lap marked a significant speedup. At the end I was cranking hard to try to get it under 90 minutes, which wasn't going to happen due to initial pace going in, but the finish was as good as I could possibly expect in the summer.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.95 39:23 39:23 09:58 09:58 3.95
0.77 46:53 07:30 09:44 09:56 4.72
3.90 84:38 37:45 09:41 09:49 8.62
0.83 91:43 07:05 08:32 09:42 9.45

6.02mi, 57:39, 28 JUL 17, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 8 PM (0) Jul 28 71 (22) 69 (21) 29.72 (1006) Calm RH 94

Odometer 17: 247.5mi

Z4. Average/max heart rate = no reading.

I had to leave for work early today, but after what I ate today, I had to get something in, so I went for 6 at the end of the day.  I felt surprisingly lighter than usual and so ran generally faster than the usual, but it was also an evening run and I usually run better later in the day. I was hoping to get rained on a bit but that didn't happen, so instead, I just got overcast skies instead.

Unfortunately, my knees are already throbbing, so I know it's going to hurt tomorrow regardless.

I need to take a light recovery run or do something else or else it's really going to fucking hurt like shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:48 11:48 09:50 09:50 1.20
1.03 22:00 10:12 09:54 09:52 2.23
1.27 34:29 12:29 09:50 09:51 3.50
1.31 46:56 12:27 09:30 09:45 4.81
1.21 57:39 10:43 08:51 09:35 6.02

5.0mi, 51:40, 27 JUL 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Jul 27 71 (22) 66 (19) 30.04 (1017) SSE 5 RH 83

Odometer 17: 241.5mi

Z3. Average/max heart rate = no reading.

Recovery run on tired legs. Also not sleeping anywhere close to enough right now, but I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC
1.20 12:58 12:58 10:48 10:48
1.30 26:26 13:28 10:22 10:34
1.29 39:48 13:22 10:22 10:30
1.21 51:40 11:52 09:48 10:20

6.02mi, 56:46, 26 JUL 17, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"

WX at 6 AM (10) Jul 26 62 (17) 60 (16) 30.19 (1022) Calm mist RH 93

Odometer 17: 236.5mi

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

For it being 93 percent humidity, it sure didn't feel like it. Today was quick relative to other days, although I'd had a few days off and the weather was quite pleasant at 62F--certainly a big difference from the last few weeks. So a good run overall.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:15 11:15 09:22 09:22 1.20
1.03 21:18 10:03 09:45 09:33 2.23
1.27 33:41 12:23 09:45 09:37 3.50
1.31 46:04 12:23 09:27 09:35 4.81
1.21 56:46 10:42 08:51 09:26 6.02

6.17mi, 64:56, 23 JUL 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Touché Amoré, "Home Away From Here"
music from the AIG Japan All Blacks advert

WX at 2 PM (18) Jul 23 77 (25) 73 (23) 29.79 (1008) SE 7 thunder in the vicinity RH 88

Odometer 17: 230.5mi

Z4. Average/max heart rate = no reading.

Got snaked out by a rainstorm that did not last once I got out there. Once I was out there, I was committed. I was thinking about going 7 but the heat and humidity made that imprudent, so I decided to exercise some discretion.

It is perhaps an indicator that the AIG advert is the most mellow thing I can think of while I'm running.  I won't run that fast, but it's probably better than the white hot rage that comes with the second iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:10 12:10 10:08 10:08 1.20
0.63 17:56 05:46 09:09 09:48 1.83
0.64 24:40 06:44 10:31 09:59 2.47
1.45 38:52 14:12 09:48 09:55 3.92
1.44 53:18 14:26 10:01 09:57 5.36
2.25 64:56 26:04 11:35 10:31 6.17

6.02mi, 58:32, 21 JUL 17, Springfield, Virginia

iThink:
Tommy Keene, "Technicolor"
Keene Brothers, "Death of the Party"

WX at 6 AM (10) Jul 21 72.1 (22.3) 69.4 (20.8) 29.93 (1013) Calm RH 91

Odometer 17: 224.3mi

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

Today started quicker but was a consequence of not doing anything and actually sleeping over 6 hours last night. Today felt even more humid than the last one, which might be a function of just being tired. Or I just wasn't up to it but was forcing myself to get at it, which I didn't yesterday and should have.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:49 11:49 09:51 09:51 1.20
1.03 21:56 10:07 09:49 09:50 2.23
1.27 34:18 12:22 09:44 09:48 3.50
1.31 47:06 12:48 09:46 09:48 4.81
1.21 58:32 11:26 09:27 09:43 6.02

6.02mi, 58:24, 19 JUL 17, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Jul 19 72.0 (22.2) 70.7 (21.5) 30.07 (1018) Calm mist RH 95

Odometer 17: 218.2mi

Z4. Average/max heart rate = no reading.

Today started slow. It was humid, which didn't help initially, but by 42 minutes in, I had settled and the rest was actually remarkably pleasant - as much as a run can be at this hour and time of year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:00 12:00 10:00 10:00 1.20
1.03 22:19 10:19 10:01 10:00 2.23
1.27 34:42 12:23 09:45 09:55 3.50
1.31 47:17 12:35 09:36 09:50 4.81
1.21 58:24 11:07 09:11 09:42 6.02

5,000m on Concept2 Model D, 22:45.5, 17 JUL 17, Springfield, Virginia

iThink: None

WX at      10 PM (2) Jul 17     81.0 (27.2)     73.0 (22.8)     30.05 (1017)     S 8 RH 76

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = no reading

I was watching the remainder of Samurai II: Duel at Ichijoji Temple, so I decided to get in 5km on the erg while I was watching the remainder of it.

Splits
Distance:    5000
Time:    22:45.5
Avg/500m:    02:16.6
Drag Factor:    101
Per Mile:    00:07:20

4.6mi, 47:41, 17 JUL 17, Springfield, Virginia

iThink:
Tiesto vs Fannypack, "The So Stylistic Century"

WX at 6 AM (10) Jul 17 70.3 (21.3) 68.7 (20.4) 29.99 (1015) Calm RH 94

Odometer 17: 212.2mi

Z4. Average/max heart rate = no reading.

Today did not start well, as my legs were tired, and I hadn't purged enough before rolling out. I gritted it out but decided to call it about a half mile short of original intent as I didn't want to dig too deep today after erging 15km yesterday.

I was not expecting a 1980s-Tiesto mashup to stick in my head this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:02 13:02 10:52 10:52 1.20
1.11 24:04 11:02 09:56 10:25 2.31
1.10 35:44 11:40 10:36 10:29 3.41
1.20 47:41 11:57 09:57 10:21 4.61

15,000m on Concept2 Model D, 70:19.3, 16 JUL 17, Springfield, Virginia

iThink: none.

WX at 1 PM (17) Jul 16     85.8 (29.9)     62.1 (16.7)     29.99 (1015)     Calm RH 45

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 145/153

First workout since last Wednesday.  This is coming on the tail of a fucking horrific week for workload.  I didn't feel like running outside, so I decided to hit the erg instead, while I was watching Samurai II: Duel at Ichijoji Temple, since I can never go wrong watching Toshiro Mifune playing Miyamoto Musashi and watching some dudes get seriously cut the hell up.

Splits
Distance:    15000
Time:    1:10:19.3
Avg/500m:    02:20.6
Drag Factor:    101
Per Mile:    00:07:33

4.02mi, 44:58, 12 JUL 17, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Sugarcult, "Dead Living"
Circle Jerks, "I Just Want Some Skank"

WX at 6 AM (10) Jul 12 71.6 (22.0) 68.7 (20.4) 30.03 (1016) Calm RH 90

Odometer 17: 207.6mi

Z3. Average/max heart rate = no reading.

Recovery run of sorts. I didn't feel like going very hard and I needed to step down from yesterday if I was feeling so beat at the beginning. We'll see if it works or not.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:48 13:48 11:30 11:30 1.20
0.85 22:45 08:57 10:32 11:06 2.05
0.85 32:36 09:51 11:35 11:14 2.90
1.12 44:58 12:22 11:03 11:11 4.02

6.02mi, 58:49, 11 JUL 17, Springfield, Virginia

iThink:
Porter Robinson feat. Urban Cone, "Lionhearted"
deadmau5, "There Might Be Coffee"

WX at 7 AM (11) Jul 11 69.6 (20.9) 67.8 (19.9) 29.99 (1015) Calm RH 94

Odometer 17: 203.5mi

Z4. Average/max heart rate = no reading.

Today did not start great. I didn't feel particularly okay until the last two miles, by which time I'd been running 40 minutes. This might be a leading indicator of overtraining, but at least I felt okay at the end. The splits are a good indicator compared to my Sunday run, although it was far more humid and that always does a number on me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:53 11:53 09:54 09:54 1.20
1.03 22:02 10:09 09:51 09:53 2.23
1.27 34:44 12:42 10:00 09:55 3.50
1.31 47:36 12:52 09:49 09:54 4.81
1.21 58:49 11:13 09:16 09:46 6.02

6.02mi, 58:50, 9 JUL 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"
Death Cab for Cutie, "405" (acoustic)

WX at 11 AM (15) Jul 09 79.3 (26.3) 57.9 (14.4) 30.09 (1018) NW 3 RH 47

Odometer 17: 197.5mi

Z4-Z5. Average/max heart rate = no reading.

Today was a miserable day although it started out nice enough. I wasn't anticipating the heat even though the relative humidity made the day feel nice at first. Goddamn did that fucking suck monkey balls. I knew it was bad when I was running further to stay in the shade.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:55 11:55 09:56 09:56 1.20
1.03 21:49 09:54 09:37 09:47 2.23
1.27 33:40 11:51 09:20 09:37 3.50
1.31 46:42 13:02 09:57 09:43 4.81
1.21 58:50 12:08 10:02 09:46 6.02

10,000m on Concept2 Model D, 44:36, 8 JUL 17, Springfield, Virginia

iThink:
None as I was watching Mad Max: Fury Road on the glass tit.

WX at  10 PM (2) Jul 08     72.1 (22.3)     60.1 (15.6)     29.91 (1012)     Calm RH 65

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 159/169

First workout since Tuesday.  It has been that fucking shitterific of a week at the office.  That bad.  I was sorely tempted to bag it today, but I really do need to get at it and if I don't run, then the erg is back in action and I need to hit it.

Splits
Distance:    10000
Time:    44:36.0
Avg/500m:    02:13.8
Drag Factor:    102
Per Mile:    00:07:11

5.0mi, 49:17, 4 JUL 17, Springfield, Virginia

iThink:
Little Red Rocket, "Back to Where I Started"
Throwing Muses, "Hazing"
The Connells, "Fun & Games"

WX at 9 AM (13) Jul 04 80.4 (26.9) 68.5 (20.3) 30.05 (1017) WNW 5 RH 67

Odometer 17: 191.5mi

Z4. Average/max heart rate = no reading.

Today did not feel great after 15km yesterday on the erg. I knew today was going to be rough, but the heat and humidity didn't help either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:18 12:18 10:15 10:15 1.20
1.30 25:08 12:50 09:52 10:03 2.50
1.29 37:57 12:49 09:56 10:01 3.79
1.21 49:17 11:20 09:22 09:51 5.00

15,000m on Concept2 Model D, 69:44, 3 JUL 17, Springfield, Virginia

iThink:
Little Red Rocket, "Back to Where I Started"

WX at      4 PM (20) Jul 03     90.0 (32.2)     58.6 (14.8)     30.01 (1016)     NW 8

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 150/162

First one in a long while.  I haven't been able to go out for a run the last few days and I don't want to run in the heat, so I decided to get in something else instead.  Discretion would have suggested going shorter than 15km, but I needed to work off some rage and I was watching the first of the Samurai trilogy of Toho films, starring Toshiro Mifune, so that's an automatic endorsement for that film.  It was kind of therapeutic watching Takezo (later Miyamoto Musashi) lay waste to any number of mooks throughout the film.

Splits
Distance:    15000
Time:    1:09:44.0
Avg/500m:    02:19.5
Drag Factor:    102
Per Mile:    00:07:29