2mi, 21:32, 30 NOV 19, Quantico, Virginia

iThink:
John Waite, "Change"

WX at Noon (17) Nov 30 44 (7) 30.1 (1019) ENE 5

Odometer 19: 218.2mi

Z3. Average/max heart rate = 146/supposedly 179 but not likely

Slow recovery run on the dreadmill after doing some lifting. I felt like I was going harder than I should've, but it certainly wasn't very fast, by design.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75
Gravitron pullup 12/10/8 @60
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 20/15
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:32 10:44 10:44 10:46 2.00

8.21mi, 88:45, 29 NOV 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet (End Credits)"
Game Theory, "Last Day That We're Young"

WX at 3 PM (20) Nov 29 51.8 (11.0) 23.5 (-4.7) 30.18 (1022) N 6 RH 32

Odometer 19: 215.2mi

Z3 high. Average/max heart rate = 146/160

Goal was LSD, which it was long, but not quite as slow as I'd expected. This was long enough where I think I was starting to get some glycogen regenesis at the end, or maybe I just had momentum to get back home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:05 13:05 10:49 10:49 1.21
1.29 27:25 14:20 11:07 10:58 2.50
2.25 51:33 24:09 10:44 10:51 4.75
2.04 73:49 22:15 10:54 10:52 6.79
1.42 88:45 14:57 10:31 10:49 8.21

5,000m on Concept2 Model D, 22:38.6, 28 NOV 19, Springfield, Virginia

iThink:
John Waite, "Change"

WX at 11 AM (16) Nov 28     48.0 (8.9)     27.7 (-2.4)     30.1 (1019)     NW 17G24 RH 44

Odometer 19: 207.0mi

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

Lifting to keep the back pain away and some cardio to catalyze the fat burn.  Today actually would be a good day to run even with the wind, but I didn't feel like it.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @70
Lat Pulldown 12/10/8 @120
Dumbbell goblet squat 15/12/10 @35
Backward lunges 12/10 @BW
Iso sit-ups 20/18/15

Splits
Distance:    5000
Time:    22:38.6
Avg/500m:    02:15.9
Drag Factor:    100
Per Mile:    00:07:17

5.9mi, 60:14, 27 NOV 19, Washington, DC

iThink:
A Day to Remember, "All I Want"
Michael Kamen, Band of Brothers Suite No. 2

WX at 3 PM (20) Nov 27 57.0 (13.9) 50.0 (10.0) 29.71 (1006) SSW 21G28 RH 77

Odometer 19B: 93.5mi

Z4. Average/max heart rate = 152/189

Only running today, putting in a down payment on whatever horrific sins I'm about to commit at Thanksgiving dinner. Not fast, but I was also doing a little people watching as I ran around the Washington Monument and back.

Readings are coming straight off the Garmin Forerunner 235, so not that accurate, as I didn't wear a chest strap today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 09:35 09:35 10:05 10:05 0.95
1.55 25:04 15:29 09:59 10:02 2.50
0.99 34:49 09:45 09:51 09:59 3.49
1.44 49:34 14:45 10:15 10:03 4.93
0.97 60:14 10:40 11:00 10:13 5.90

2.125mi, 18:45, 26 NOV 19, Arlington, Virginia

iThink:
Journey, "Only The Young"
John Waite, "Change"

WX at 5 PM (22) Nov 22 53.1 (11.7) 36.0 (2.2) 29.92 (1013) NNW 14

Odometer 19B: 87.5mi

Z4. Average/max heart rate = no reading

Day of lifting. I needed some catharsis, so I did that and added two miles of running at the back end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.13 18:45 09:40 08:33 08:48 2.13

4.0mi on dreadmill, 37:46, 24 NOV 19, Quantico, Virginia

iThink:
A Day to Remember, "All I Want"
Sisters of Mercy feat. Ofra Haza, "The Temple of Love"

WX at 11 AM (16) Nov 24 48 (9) 29.61 (1002) NW 18

Odometer 19: 206.0mi

Z4. Average/max heart rate = 160/170

Day of significant lifting, although my left arm still suffers from tendonitis. I needed to get some work in, and I did, mostly to offset the Waffle House All-Star Special I ate this morning

Also, today was entirely too hard based on HRM reading.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:03 09:29 09:29 09:31 2.00
1.00 28:31 09:29 09:29 09:30 3.00
1.00 37:46 09:14 09:14 09:26 4.00

10,000m on Concept2 Model D, 45:08.5, 22 NOV 19, Springfield, Virginia

iThink: none.

WX at 10 PM (3) Nov 22     39.9 (4.4)     30.6 (-0.8)     30.08 (1018)     Calm

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 145/159

First time on the erg in a while, but I didn't get a chance to go to the gym, due to some wholly avoidable churn at work.  It's not my fault, but I had to fix it.

I was watching Band of Brothers episode 1 while I was erging to sort of get in the mood.  The OPFOR Cdr wasn't feeling it, and was stomping on the floor.  Fortunately, the baseline noise from the erg is loud anyway.


Splits
Distance:    10000
Time:    45:08.5
Avg/500m:    02:15.4
Drag Factor:    138
Per Mile:    00:07:16

3.25mi, ~32min, 21 NOV 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 5 PM (22) Nov 21 51.1 (10.6) 36.0 (2.2) 30.14 (1020) S 8 RH 56

Odometer 19B: 85.0mi

Z3. Average/max heart rate = no reading

I needed to get in a little easier run than the day before, so I got one in. I forgot to bring my Garmin Forerunner 235. Oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.24 32:00 32:00 09:53 09:53 3.24

4.46mi, 42:33, 20 NOV 19, Washington DC

iThink:
Touché Amoré, "Palm Dreams"

WX at 11 AM (16) Nov 07 54.0 (12.2) 42.1 (5.6) 30.18 (1022) SSW 10 RH 64

Odometer 19B: 81.6mi

Z4. Average/max heart rate = 172/186 inaccurate

First workout at work and I decided to top it with a hard run. Hard but not killer run, and I enjoyed it. Not as fast as I'd like, but still good. I've reverted to some old workouts given my left arm tendinitis, but the weight work felt all right. Better to revert than to stop altogether.

The run was from the Pentagon to around the Jefferson Memorial, so a little hilly and very breezy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.28 02:43 02:43 09:42 09:42 0.28
1.02 12:30 09:47 09:35 09:37 1.30
1.88 30:28 17:58 09:34 09:35 3.18
1.01 39:59 09:31 09:25 09:33 4.19
0.27 42:33 02:34 09:31 09:33 4.46

4.09mi, 42:02, 18 NOV 19, Springfield, Virginia

iThink:
Michael Kamen, "Main Theme" from Band of Brothers

WX at 6 AM (11) Nov 18 39.9 (4.4) 35.8 (2.1) 29.9 (1012) NNW 3 RH 84

Odometer 19: 200.9mi

Z3 high. Average/max heart rate = 150/166

This is literally my first cardio work in 11 days. The vagaries of work have been that brutal. The last strength work I did was two days ago, using the dumbbells and mats in a hotel while traveling. It doesn't help that I have tendonitis of the left forearm, so that has really put a dent in the strength work when it hurts to pull down or grab hard with the left hand.

Splits aren't great, but they are improved some by weather, as the conditions are nice and I didn't go overboard on snivel gear.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:43 12:43 10:36 10:36 1.20
0.84 21:17 08:33 10:11 10:26 2.04
0.84 30:24 09:07 10:51 10:33 2.88
1.21 42:02 11:39 09:37 10:17 4.09

2.77mi, 28:43, 7 NOV 19, Arlington, Virginia

iThink:
Morrissey, "Hairdresser on Fire"

WX at 4 PM (21) Nov 07 61.0 (16.1) 48.0 (8.9) 30.01 (1016) WNW 6 RH 62

Odometer 19B: 76.9mi

Z3. Average/max heart rate = 146/165

Easy run after lifting. My left forearm has tendonitis and it hurts.

I am tired.

Running around the Pentagon, I did not expect this song to stick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.77 28:43 28:43 10:22 10:22 2.77

4.98mi, 48:47.1, 6 NOV 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 6 AM (11) Nov 06 38.5 (3.6) 34.9 (1.6) 30.4 (1029) Calm RH 86

Odometer 19: 196.8mi

Z3 high-Z4. Average/max heart rate = 148/163

First run from the house in forever. I was on a work schedule that required me to go into work by 6am, which required me to be on a 5:30 bus, which required me to the house by 5:00am, which meant I needed to get up by 4:40.

That work schedule pretty much licked my ass raw.

Today was not fast for the amount of rest I had hoped, I suspect, because of the lack of rest on Monday night (about 3.5 hours of sleep).

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:35 11:35 09:39 09:39 1.20
1.28 24:22 12:46 09:59 09:49 2.48
1.28 37:25 13:04 10:12 09:57 3.76
1.22 48:47 11:21 09:19 09:48 4.98

4.93mi, 53:53, 4 NOV 19, Arlington, Virginia

iThink:
(none.)

WX at 4 PM (21) Nov 04 60.1 (15.6) 39.9 (4.4) 30.25 (1024) S 12 RH 47

Odometer 19B: 74.1mi

Z3. Average/max heart rate = 145/164

No lifting today. I was running artificially slowly as I was running with an old friend and our pace was conversational. This is actually not a bad thing as I needed to probably do some less stressful running today.

Adding about 1:09 of walking at the back end. I resisted the urge to pull away - that's for a solo run, not a run talking with a friend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 22:32 22:32 10:56 10:56 2.06
0.44 27:10 04:38 10:32 10:52 2.50
1.46 42:43 15:33 10:39 10:47 3.96
0.90 52:44 10:01 11:08 10:51 4.86

5.29mi, 50:30, 2 NOV 19, Washington DC

iThink:
that dog., "Bird On A Wire"

WX at 4 PM (21) Nov 02 54.0 (12.2) 30.9 (-0.6) 30.09 (1018) S 5 RH 46

Odometer 19: 191.8mi

Z4. Average/max heart rate = 154/165

After lifting, I decided to try to run portions of the National Mall. First time doing that and I was going to land during a time where it was going to be swarming with tourists. The weather was as nice as it will ever get, so it was a must. I think I have managed to pull my left forearm muscles with gravitron pullups, which is not encouraging. I need to take some time off as this is the second thing I have managed to hurt with lifting - the other being my right lower back with deadlifts. I'll take a few weeks off with it but this is quite annoying.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 22:32 22:32 10:56 10:56 2.06
0.44 27:10 04:38 10:32 10:52 2.50
1.46 42:43 15:33 10:39 10:47 3.96
0.90 52:44 10:01 11:08 10:51 4.86