10,000m on Concept2 Model D, 43:32.8, 30 JAN 18, Springfield, Virginia

iThink:
Juliana Hatfield, "Get Off Your Knees"
Soul Asylum, "Somebody to Shove"

WX at 6 AM (11) Jan 30     35.6 (2.0)     28.2 (-2.1)     30.02 (1016)     WNW 17G26 RH 74

Odometer 14B: 411.0mi

Z3-Z4-Z5 finish.  Average/max heart rate = 155/180

It was blustery and rainy this morning, so I decided to chicken out and erg instead.  I wasn't sure how I was going to feel, so I started the first third under lactate threshold.  The next 5km or so was just past anaerobic threshold, but the last quarter was fully anaerobic culminating in a full-on sprint to finish at end.

I haven't done a stress test, but how I felt at the end of today was as good an indicator as any.


I have no rational explanation for the assault of the 1990s that ensued in today's iThink.

Splits
Distance:    10000
Time:    43:32.8
Avg/500m:    02:10.6
Drag Factor:    112
Per Mile:    00:07:00

Song of the Day

Of all the things to stick in my head this morning, it was this, which I honestly haven't listened to in earnest in over three decades.

9.34mi, 90:45, 27 JAN 18, Springfield, Virginia

iThink:
Turboslash, "Rush"

WX at 1 PM (18) Jan 27 60.4 (15.8) 40.1 (4.5) 30.41 (1029) S 8 RH 46

Odometer 18: 23.0mi

Z4. Average/max heart rate = 156/174.

I didn't feel that great today. It was preferable to a day of Doing Nothing But Eating, but I will probably pay for this later on.

In terms of timings, I probably felt worse than I ran, but I didn't feel that motivated to go - except for the fact that I had taken so much time off this week due to lack of sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 14:06 14:06 10:04 10:04 1.40
2.23 35:47 21:41 09:43 09:51 3.63
0.99 45:33 09:46 09:52 09:52 4.62
1.06 55:44 10:11 09:36 09:49 5.68
2.23 77:15 21:31 09:39 09:46 7.91
1.43 90:45 13:30 09:26 09:43 9.34

2.98mi, 33:18, 25 JAN 18, Springfield, Virginia

iThink:
U2, "I Will Follow"

WX at 6 AM (11) Jan 25 30.7 (-0.7) 18.9 (-7.3) 30.35 (1027) WNW 8 RH 60 WC 23 (-5)

Odometer 18: 13.7mi

Z3. Average/max heart rate = 134/153

I was so exhausted that I almost quit at the 1.2mi mark, but decided to grind it out for about 3mi. Tomorrow needs to be a sleep in day in spite of all the day I've lost in the last week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.98 33:18 33:18 11:10 11:10 2.98

4.1mi, 39:41, 24 JAN 18, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"
Motörhead, "The Ace of Spades"

WX at 6 AM (11) Jan 24 38.8 (3.8) 27.0 (-2.8) 30.01 (1016) Calm

Odometer 18: 10.7mi

Z3-Z4 finish. Average/max heart rate = 147/166.

Almost slept in today but realized I'd taken two days off and couldn't afford to take any more. So I compromised with a short run, mostly at just under anaerobic threshold.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:01 12:01 10:01 10:01 1.20
0.84 20:04 08:02 09:34 09:50 2.04
0.84 28:37 08:33 10:11 09:56 2.88
1.22 39:41 11:04 09:04 09:41 4.10

6.6mi, 67:12, 21 JAN 18, Springfield, Virginia

iThink:
Sasha Collisson, "Ablaze"

WX at 4 PM (21) Jan 21 61.7 (16.5) 39.6 (4.2) SE 5 RH 43

Odometer 18: 6.6mi

Z4. Average/max heart rate = 153/178

The day was nice enough to warrant a run - too nice to pass up but my legs were definitely not up to form today. New shoes, the first time I've run in Asics GT-1000-series shoes in something like over a decade, so today was a little stop and go.  By mile 5 or so, however, they had settled in and felt mostly normal.

I was on the fence as to whether I wanted to fork out for the New Balance 860V8, but the reality is that the GT-1000 was $30 cheaper and while it amortizes to some insignificant amount, I have a plan regardless for these shoes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:51 12:51 10:37 10:37 1.21
0.62 19:09 06:19 10:11 10:28 1.83
0.63 26:17 07:08 11:19 10:41 2.46
1.29 39:24 13:07 10:10 10:31 3.75
1.64 55:55 16:30 10:04 10:22 5.39
1.21 67:12 11:17 09:20 10:11 6.60

7.03mi, 73:31, 20 JAN 18, Springfield, Virginia

iThink:
Robert Pollard and The Ascended Masters, "Drag Days"
For Against, "Outside A Heart"

WX at 11 AM (16) Jan 20 48.4 (9.1) 19.9 (-6.7) SSE 5 RH 32

Odometer 17B: 388.6mi

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

Warmest day in a while and I was overdressed for task. The Running Partner, however, would be the determinant of pace, and so I wasn't tempted to go too fast. My legs are tired, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:00 14:00 09:28 09:28 1.48
4.10 59:35 45:35 11:07 10:41 5.58
1.45 73:31 13:56 09:36 10:27 7.03

5.0mi, 48:57, 19 JAN 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Nadia Quinn, "I'm Sorry"

WX at 6 AM (11) Jan 19 18.5 (-7.5) 14.2 (-9.9) 30.11 (1019) Calm RH 82

Odometer 17B: 381.5mi

Z4. Average/max heart rate = 152/172.

Neither easy nor hard, but frankly kind of slow. Still better than nothing, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:19 12:19 10:11 10:11 1.21
1.29 25:05 12:45 09:53 10:02 2.50
1.29 37:53 12:48 09:55 10:00 3.79
1.21 48:57 11:04 09:09 09:47 5.00

Song of the Day

This is the most mellow song I can think of today coming into work.

5.0mi, 48:19, 17 JAN 18, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 6 AM (11) Jan 17 26 (-3) 19 (-7) 30.39 (1029) NW 8 light snow RH 73 WC 17 (-8)

Odometer 17B: 376.5mi

Z4. Average/max heart rate = 155/172

First run in a while and I almost slept in. The snowfall wasn't so heavy that it was dangerous going but it's always a little different running on thin loose pack snow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:07 12:07 10:01 10:01 1.21
1.29 24:23 12:16 09:30 09:45 2.50
1.29 37:13 12:50 09:57 09:49 3.79
1.21 48:19 11:06 09:11 09:40 5.00

Song of the Day

Walking into the Pentagon, I heard "Every day is horrible."

10,000m on Concept2 Model D, 47:23.6, 15 JAN 18, Springfield, Virginia

iThink: none.

WX at Noon (17) Jan 15     27.7 (-2.4)     14.0 (-10.0)     30.57 (1035)     NW 3 RH

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/154

Easy erg to burn lard as I didn't feel like running outside.  Continuing to watch The Marvelous Mrs. Maisel, although I don't see myself continuing beyond the first season because of the plot twists and characters.  Just not my kind of show.  I'll finish it, but I just don't go for comedies.

Splits
Distance:    10000
Time:    47:23.6
Avg/500m:    02:22.2
Drag Factor:    110
Per Mile:    00:07:38

~10,000m on Concept2 Model D, time indeterminate, 14 JAN 18, Springfield, Virginia

iThink: None.

WX at      1 PM (18) Jan 14     25.7 (-3.5)     -2.9 (-19.4)     30.65 (1037)     N 7 RH 27 WC 17 (-8)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 138/165

Watching more of The Marvelous Mrs. Maisel today, but interrupted by a number of stops since the OPFOR Commander was on the warpath today about her computer.

I wasn't working particularly hard inasmuch as I just wanted to watch the show and wanted to get some return on investment.  So it goes with closed captions and the Concept2.  Also, a dozen doughnuts from Krispy Kreme is going for $5.00 this weekend, so I need to hit it.

No splits.

15,000m on Concept2 Model D, 72:36.2, 13 JAN 18, Springfield, Virginia

iThink: none.

WX at Noon (17) Jan 13     33.3 (0.7)     17.1 (-8.3)     30.06 (1017)     NW 17G24 WC 23(-5)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 139/153

I was bingewatching parts of The Marvelous Mrs. Maisel, which I admit to watching only because of Rachel Brosnahan.  Some of the elements of comedy in the show fall flat for me, but for some reason I keep watching. I find people with major personality quirks more tedious than anything else. Sorry.  I'm not representative of the standard viewing demographic.

The narrative parts of the main character trying to sort out her life after her husband leaves her is interesting, though.

Splits
Distance:    15000
Time:    1:12:36.2
Avg/500m:    02:25.2
Drag Factor:    109
Per Mile:    00:07:47

7.09mi, 76:46, 12 JAN 18, Springfield, Virginia

iThink:
Roy Glover, theme music to the old Atari 800 game M.U.L.E.
Tommy Keene, "Running For Your Life"

WX at 6 AM (11) Jan 12 62 (17) 60 (16) 29.89 (1012) SE 7 light rain RH 93

Odometer 17B: 371.5mi

Z3. Average/max heart rate = not accurate, but roughly 140/158.

I should be more wary of the wrist heart rate monitor of the Forerunner 235, and today was no exception. It was reading a heart rate in the high 180s for something where I was barely breathing hard.

The Running Partner is still having to work on consistency. I just need to get more sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:34 14:34 09:51 09:51 1.48
4.12 61:43 47:08 11:26 11:01 5.60
1.49 76:46 15:03 10:06 10:50 7.09

7.07mi, 75:46, 11 JAN 17, Springfield, Virginia

iThink:
Adele - Hello (metal cover by Leo Moracchioli)
Jacob Narverud, "Lunar Lullaby"

WX at 6 AM (11) Jan 11 38.7 (3.7) 32.4 (0.2) 30.36 (1028) Calm RH 77

Odometer 17B: 364.4mi

Z3. Average/max heart rate = 143/161.

First run in a while, mostly for reasons of weather.  Lots of folks out on the road, probably for the same reason.  Man, did today not feel great.  The Running Partner's pace was highly variable probably for having taken off as much time as I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:09 14:09 09:42 09:42 1.46
4.13 60:33 46:24 11:14 10:50 5.59
1.48 75:46 15:13 10:17 10:43 7.07

10,000m on Concept2 Model D, 45:54.7, 8 JAN 18, Springfield, Virginia

iThink: None.

WX at 6 AM (11) Jan 08     19.4 (-7.0)     1.9 (-16.7)     30.28 (1025)     SE 6 RH 45 WC 10 (-12)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 143/152

Nothing ambitious, just 10km at just short of anaerobic threshold pace.  For the most part, I think I was successful, as the erg turned into two competing demands - how do I meet target time (which in this case was short of 46 minutes) without blowing anaerobic threshold pace.  I did go over for parts of it but not much.

Splits
Distance:    10000
Time:    45:54.7
Avg/500m:    02:17.7
Drag Factor:    110
Per Mile:    00:07:23

15,000m on Concept2 Model D, 81:57.9, 6 JAN 18, Springfield, Virginia

iThink: none.

WX at 7 PM (0) Jan 06     14.9 (-9.5)     -7.2 (-21.8)     30.52 (1033)     WNW 10 RH 36 WC 3 (-16)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/144

The goal was 15km of light zone 3 erging, so I decided to put in season 1, disk 2 of The Rat Patrol, a show I used to try to watch when I was a kid when it was on reruns on WTBS.  I bought it on disk years ago but have never binged it out except by exception like today.

The freezing weather has really drive me to the erg, but this is, after all, the reason why I got it in the first place. 


Splits
Distance:    15000
Time:    1:11:57.9
Avg/500m:    02:23.9
Drag Factor:    108
Per Mile:    00:07:43

10,000m on Concept2 Model D, 44:25.7, 5 JAN 18, Springfield, Virginia

iThink:
Hilary Duff, "Come Clean"

WX at 6 AM (11) Jan 05     11.8 (-11.2)     -5.4 (-20.8)     30.04 (1017)     WNW 8 RH 44 WC 0 (-18)

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 154/170

I have no idea why the song that stuck actually stuck.  There was another unlikely leitmotif that stuck in my mind when I woke up that I now can't remember.

I was starting intending to stay below anaerobic threshold as long as I could.  At some point, I should probably do a threshold row for long distance (at least 15km) but that's a project for another day.

Splits
Distance:    10000
Time:    44:25.7
Avg/500m:    02:13.3
Drag Factor:    108
Per Mile:    00:07:09

10,000m on Concept2 Model D, 43:53.9, 3 JAN 18, Springfield, Virginia

iThink:
James Horner, "Operation Reciprocity"
Peter Oldroyd, "Fragile"

WX at      6 AM (11) Jan 03     4.3 (-15.4)     0.1 (-17.7)     30.35 (1027)     Calm RH 82

Odometer 14B: 411.0mi

Z4-Z5.  Average/max heart rate = 161/176

I didn't think I was going to grind as hard as I did.  I put a basic target out on the erg, since it was single digits outside and I didn't feel like running in sub-freezing temperatures.  What I didn't plan to do was to crank away at zone 4 high/zone 5 for over half of the row.  Of course, this is the first time I've erged in a while, so I had it coming.

The Garmin Forerunner is saying rest for 72 hrs, but I can't take that much time off.

Splits
Distance:    10000
Time:    43:53.9
Avg/500m:    02:11.7
Drag Factor:    109
Per Mile:    00:07:04