5.43mi, 57:40 in three parts, 30 APR 21, Al Udeid AB, Qatar

iThink:
Goo Goo Dolls, "There You Are"

WX at midnight (21) Apr 30 75.0 (23.9) 67.6 (19.8) 29.75 (1007) S 8 RH 77

Odometer 20C: 359.5mi

Z3.4. Average/max heart rate = 144/160

I took yesterday off and for once, I wasn't in chronic pain as I was running. Tonight was pleasant and I actually felt a little smoother than before. However, I am unable to get back into the office, so I guess I'll have to do something different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.60 07:03 07:03 11:45 11:45 0.60

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.15 49:57 42:54 10:20 10:31 4.75
0.68 57:40 07:44 11:22 10:37 5.43

4.13mi, 51:24 in two parts, 28 APR 21, Al Udeid AB, Qatar

iThink:
Touché Amoré, "I'll Be Your Host"
that dog., "Bird On A Wire"

WX at midnight (21) Apr 28 87 (31) 53 (12) 29.79 (1008) N 15 RH 23 lightning

Odometer 20C: 354.1mi

Z3 high. Average/max heart rate = 147/~153

It was unusually warm tonight and My legs were absolutely wrecked today. 3.5mi of wogging once I started in earnest. I'm taking tomorrow off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.61 06:36 06:36 10:49 10:49 0.61

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.52 51:24 44:48 12:44 12:27 4.13

4.33mi, 46:05 in four parts, 27 APR 21, Al Udeid AB, Qatar

iThink:
Tommy Keene, "Good Thing Going"
Tommy Keene, "Battle Lines"

WX at 2 AM (23) Apr 27 82 (28) 62 (17) 29.75 (1007) ESE 5 RH 42

Odometer 20C: 350.0mi

Z3 high. Average/max heart rate = 147/~153

I didn't run on Tuesday proper, but still amassed over 13,000 steps. Shorter run as I was squeezed in between two things, midrats and a concert that was live streamed on YouTube. I started to open it up a little bit, but my knees are still bothering me, either giving way or some pain.
I was sore from yesterday's lifting, so nothing today. Spent a little bit of time with the massage gun borrowed from someone else in the office. I totally need to get one.


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.42 05:19 05:19 12:40 12:40 0.42

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.43 09:31 04:11 09:44 11:11 0.85

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 41:12 31:42 10:34 10:42 3.85

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.48 46:05 04:53 10:10 10:39 4.33

5.21mi in multiple parts, 55:51, 26 APR 21, Al Udeid AB, Qatar

iThink:
Aly & AJ, "Chemicals React"

WX at 5 PM (21) Apr 26 82 (28) 62 (17) 29.75 (1007) NE 7 haze RH 42

Odometer 20C: 344.9mi

Z3.3. Average/max heart rate = 143/153

I didn't feel very fast, and my legs were a bit better after a day of rest, but I didn't really want to do anything ambitious.

Lifting after the fact, partial again.

Overhead barbell press 10/8/6 @85lbs
Lat Pulldown 10/10/10 @100
Smith Machine Deadlift 10/10/10 @155lbs


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.59 06:21 06:21 10:46 10:46 0.59

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.12 49:38 43:17 10:30 10:32 4.71
0.08 50:32 00:53 11:06 10:33 4.79

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.42 55:51 05:19 12:40 10:43 5.21

4.13mi, 44:03, 24 APR 21, Al Udeid AB, Qatar

iThink:
Tommy Keene, "Running For Your Life"

WX at 11 PM (20) Apr 24 82 (28) 57 (14) 29.81 (1009) E 5 RH 36

Odometer 20C: 339.7mi

Z3.2. Average/max heart rate = 141/150

I wasn't pushing too hard but it felt okay, a solid zone three base workout, but I was mostly looking to burn lard. I'm also trying to avoid overtraining or getting hurt. I can feel the chronic pain pretty regularly these days.

Lifting after the fact, but not the whole workout.

Deadlift 10/10/10 @155lbs
Overhead barbell press 10/10/10 @75lbs
Lat Pulldown 10/10/10 @100lbs
Bench Press 10/10/8 @115lbs
Linear Leg Press 12/12/12 @225lbs

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.13 44:03 44:03 10:40 10:40 4.13

5.53mi, 59:07 in multiple parts, 23 APR 21, Al Udeid AB, Qatar

iThink:
Courage My Love, "Bridges"

WX at 11 PM (20) Apr 23 80 (27) 53 (12) 29.82 (1009) SE 5 RH 30

Odometer 20C: 335.6mi

Z3 high. Average/max heart rate = 147/~153

I felt a lot better after taking a rest day yesterday. Less knee pain, although I feel some in the achilles when I land on my right foot.

Missed an opportunity to lift as work became all-consuming again today.


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.53 05:55 05:55 11:09 11:09 0.53

0.56 06:17 06:17 11:12 11:12 0.56

2.96 37:20 31:03 10:30 10:36 3.52
0.61 43:45 06:25 10:30 10:35 4.13

0.44 47:42 03:58 09:00 10:26 4.57

0.44 53:09 05:27 12:23 10:37 5.01

0.52 59:07 05:58 11:28 10:41 5.53

4.65mi, 50:17 in three parts, 21 APR 21, Al Udeid AB, Qatar

iThink:
Goo Goo Dolls, "There You Are"
Beck, "Mutherfuker" Goo Goo Dolls, "Broadway"

WX midnight (21) Apr 21 78 (26) 39 (4) 29.88 (1011) Calm RH 16

Odometer 20C: 330.1mi

Z3 high. Average/max heart rate = 147/~153

Some residual pain, but I was trying a massage gun, and holy crap, I need to get one of those, because it works amazingly well.

I was meaning to deadlift for mobility, but work caught me up, so no lifting today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.53 05:55 05:55 11:09 11:09 0.53

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.95 38:18 32:24 10:59 11:00 3.48
0.64 44:40 06:21 09:56 10:50 4.12

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.53 50:17 05:38 10:38 10:49 4.65

4.6mi in three parts, 47:17, 20 APR 21, Al Udeid AB, Qatar

iThink:
The Millions, "Riga (Freedom)"

WX at 9 PM (18) Apr 20 82 (28) 50 (10) 29.83 (1010) ESE 3 RH 24

Odometer 20C: 325.5mi

Z3.6. Average/max heart rate = 146/161

For some reason, I felt quick today, and pushed it pretty hard, and it was a good stint. My achilles tendon is starting to hurt a bit, although these shoes are on their last legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.69 37:00 37:00 10:02 10:02 3.69

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.48 42:02 05:02 10:29 10:05 4.17

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.43 47:17 05:15 12:12 10:17 4.60

4.0mi in two parts, 42:29, 19 APR 21, Al Udeid AB, Qatar

iThink:
The Smiths, "There Is A Light That Never Goes Out"

WX at 11 PM (20) Apr 19 75 (24) 39 (4) 29.85 (1010) SW 7 RH 18

Odometer 20C: 315mi

Z3.4. Average/max heart rate = 144/149

Not slow, but hard to call this fast, although I did finish strong this time.

Lifting only for mobility this time.

Deadlift 10/10/10 @135lbs
Overhead barbell press 10/10/10 @75lbs


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.58 37:50 37:50 10:34 10:34 3.58

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.42 42:29 04:39 11:05 10:37 4.00

4.62mi, 47:07 in three parts, 17 APR 21, Al Udeid AB, Qatar

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

WX at midnight (21) Apr 17 73 (23) 35 (2) 29.9 (1012) SW 8 RH 16

Odometer 20C: 310mi

Z3 high. Average/max heart rate = 147/~153

Abbreviated as I had a later start. Running shoes are definitely starting to wear out. I can feel it in the knees.

Today was faster, partly because I felt like taking it harder, but also because of being sandwiched between two different events. No lifting today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.54 05:37 05:37 10:24 10:24 0.54

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.57 35:28 35:28 09:56 09:56 3.57
0.51 41:30 06:02 11:49 10:10 4.08

SGMT
0.54 time not recorded

4.52mi, 46:22 in three parts, 16 APR 21, Al Udeid AB, Qatar

Think:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin Remix)
Sixpence None the Richer, "There She Goes"

WX at 4 PM (20) Apr 16 68 (20) 41 (5) 29.9 (1012) WSW 9 RH 52

Odometer 20C: 300mi

Z3. Average/max heart rate = 138/155

Short run bookended by legs to get to work. Still not running hard to avoid getting injured.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.55 05:37 05:37 10:14 10:14 0.55

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.55 36:27 36:27 10:16 10:16 3.55

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.42 04:18 04:18 10:14 10:14 0.42

4.31mi, 45:13 in three parts, 15 APR 21, Al Udeid AB, Qatar

iThink:
Farius, "Miami Love"

WX at 4 PM (20) Apr 15 75 (24) 55 (13) 29.89 (1012) NW 9 RH 41

Odometer 20C: 300mi

Z3. Average/max heart rate = 145/152

Somewhat desultory run, but I was just burning lard. I don't want to get injured, so I'm deliberately going easy.

Lifted yesterday, but was being judicious as my hamstrings were acting up in a big way. My shoes are starting to grind down, which is kind of expected, but not as significantly as I just saw tonight. Big cramps in the abs, and I didn't want to strain anything.

Deadlift 10/8/6 @165lbs
Overhead barbell press 10/8/6 @75lbs
Bench Press 10/8/6 @135lbs
Situps 35/25


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:50 04:50 09:40 09:40 0.50

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.58 39:00 39:00 10:54 10:54 3.58

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.23 02:23 02:23 10:23 10:23 0.23

1.63mi, 18:34, 12 APR 21, Al Udeid AB, Qatar

iThink:
Lars Frederiksen and the Bastards, "Fight"

WX at 3 PM (19) Apr 12 82 (28) 59 (15) 29.84 (1010) ENE 5 RH 45

Odometer 20C: 291.1mi

Z3.3. Average/max heart rate = 142/150

First lifting in just over a week. The weight room here was hot as balls, mostly because of lack of ventilation. Still, it was good to get back at lifting in earnest and today did not disappoint. I could probably stand to deadlift more than I did, but I was being conservative to see how I'd feel. Overhead presses were considerably better, so I was kind of encouraged.

My legs were pretty smoked afterwards, so my run was pretty desultory at best. I was just looking to continue some lard burnage after lifting, nothing more.

Deadlift 10/10/10 @155lbs
Overhead barbell press 10/10/8 @75lbs
Linear leg press 15/12/10 @270lbs
Dumbbell iso press 7/6/5 @40lbs
Dumbbell row 10/10/10 @40lbs
Dumbbell curl and inverse 10/10/10 @15lbs each

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:34 18:34 11:23 11:23 1.63

7.24mi, 80:40, 10 APR 21, Al Udeid AB, Qatar

iThink:
Tommy Keene, "Running For Your Life"

WX at 3 PM (19) Apr 10 75.6 (24.2) 67.8 (19.9) 29.8 (1009) ENE 7 RH 76

Odometer 20C: 289.5mi

Z3.1. Average/max heart rate = 140/152

This was not intended to be fast, and it wasn't. My legs are tired, and I've been overeating, so I need to be more disciplined about diet and I just need to run and exercise. I've been unable to go to the gym this week and I can feel it as my hips are feeling it big time. It's surprising how effective deadlifting can be for addressing my back pain and associated aches.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:23 13:23 10:58 10:58 1.22
1.28 27:31 14:08 11:03 11:00 2.50
1.40 43:21 15:50 11:19 11:07 3.90
2.11 66:35 23:14 11:01 11:05 6.01
0.83 75:25 08:50 10:39 11:02 6.84
0.40 80:40 05:15 13:07 11:09 7.24

4.75mi, 49:49, 8 APR 21, Al Udeid AB, Qatar

iThink:
The Offspring, "Way Down The Line"

WX at 3 PM (19) Apr 08 77 (25) 46 (8) 29.83 (1010) ESE 5 RH 33

Odometer 20C: 282.3mi

Z3.6. Average/max heart rate = 145/150

I was a little tired today, but I also walked 9,000 steps back and forth to work -- not counting whatever I was walking inside the headquarters. General distance one-way is about 800m. I did that trip five times today, and would've probably done a sixth had I not seen the bus pull up. I decided to take it easy, but then after getting back in the room and letting off for an hour or so, I decided to go for a run. Not too long, but something that was other than walking and something in shoes that weren't desert boots.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:53 12:53 10:44 10:44 1.20
1.44 28:03 15:11 10:32 10:38 2.64
0.90 37:31 09:28 10:31 10:36 3.54
1.21 49:49 12:18 10:10 10:29 4.75

3.72mi, 41:14, 6 APR 21, Al Udeid AB, Qatar

iThink:
XiJaro & Pitch, "Always Hope" (Original Mix)

WX at 4 PM (20) Apr 06 64 (18) 48 (9) 29.97 (1014) NNW 5 RH 55

Odometer 20C: 277.5mi

Z3.0. Average/max heart rate = 138/147

Was thinking about taking the day off but I decided to switch up and actually run for once. Shorter run as my legs are tired - and that was plainly apparent as soon as I started. Also, I already had 11,000 steps today before starting my run, so that might be another explanation. New route, so I got lost a bit. Oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.17 13:06 13:06 11:12 11:12 1.17
1.07 24:51 11:45 10:59 11:06 2.24
0.68 32:50 07:58 11:43 11:14 2.92
0.80 41:14 08:24 10:30 11:05 3.72

5.77mi, 60:19, 5 APR 21, Al Udeid AB, Qatar

iThink:
Touché Amoré, "I'll Be Your Host"
Michael Manvelyan, "No More No Less"

WX at 10 AM (14) Apr 05 77.7 (25.4) 40.1 (4.5) 29.99 (1015) NNW 23 RH 25

Odometer 20C: 273.8mi

Z3.6. Average/max heart rate = 146/165

Today was windier than yesterday in spite of the reading. The conditions were pleasant and I ran unexpectedly fast in ways I didn't anticipate. I also had to stop twice, once for a pit stop and another for a temperature check. Big difference from yesterday, a good day.

Morning lifting was good today, with an emphasis on increasing working load, while being careful not to strain my left elbow. The one exception was the overhead press and the standing row, so I could concentrate on form.

Deadlift 10/10/10 @70kg
Overhead barbell press 10/10/6 @14.5kg
Standing barbell row 12/10/8 @14.5kg
Barbell curl 10/10/10 @24.5kg

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 15:17 15:17 10:32 10:32 1.45
1.45 30:32 15:15 10:31 10:32 2.90
1.44 45:42 15:10 10:32 10:32 4.34
1.43 60:19 14:37 10:13 10:27 5.77

5.78mi, 63:45, 4 APR 21, Al Udeid AB, Qatar

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Away From It All"

WX at 10 AM (14) Apr 04 77 (25) 48 (9) 29.93 (1013) NNW 24 RH 31

Odometer 20C: 273.8mi

Z3.4. Average/max heart rate = 144/151

Easy recovery run today. I deliberately did not go above anaerobic threshold and I was just burning lard. Pleasant but windy.

Some lifting, but deliberately not ambitious. I realize based on the weights I'm working, the overhead press is going to be shaky because it's markedly more than what I'm doing at home so far.

Deadlift 10/10/10 @60kg
Overhead barbell press 10/8/6 @40kg
Standing barbell row 10/10/10 @40kg
Barbell curl 10/10/10 @20kg
Squat 10/10 @20kg


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 16:13 16:13 11:11 11:11 1.45
1.45 32:13 16:00 11:02 11:06 2.90
1.44 48:00 15:48 10:58 11:04 4.34
1.44 63:45 15:44 10:56 11:02 5.78

7.23mi, 75:19, 3 APR 21, Al Udeid AB, Qatar

iThink:
Dance With The Dead, "Robeast"
Hybrid, "Theme From Wide Angle"

WX at 9 AM (13) Apr 03 84 (29) 48 (9) 29.83 (1010) NNW 35G43 blowing widespread dust

Odometer 20C: 268.0mi

Z4.2. Average/max heart rate = 153/156

After taking off yesterday from all exercise, which wasn't so bad weatherwise, today's weather was absolutely nucking futs. The wind was, no kidding, gusting to 43mph today. There are portions of the run where I felt like I was getting sandblasted. However, with weather like this, I need to run during the day as I neglected to bring clear eye pro and thus am having to run with sunglasses. Oops. I might try running with glasses at night but I don't know how well that'll work until I try it.

It was good to get to the weights this morning before it got too hot, and while I hadn't intended to use the trap bar, it was easier than pulling out another regular barbell and loading it as I can trap bar deadlift more than I feel comfortable deadlifting a standard barbell anyway.

Overhead barbell press 10/8/6 @40kg
Trap bar deadlift 10/10/10 @86kg
Standing barbell row 10/10/10 @40kg
Bench Press 12/12/12 @40kg

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 15:15 15:15 10:31 10:31 1.45
1.45 30:25 15:10 10:28 10:29 2.90
1.44 45:37 15:12 10:33 10:31 4.34
1.44 60:34 14:57 10:23 10:29 5.78
1.45 75:19 14:46 10:11 10:25 7.23

4.2mi, 44:16, 1 APR 21, Al Udeid AB, Qatar

iThink:
Max, "Aim"

WX at 1 PM (17) Apr 01 82 (28) 51 (11) 29.86 (1011) E 3 RH 34

Odometer 20C: 260.8mi

Z3.8. Average/max heart rate = 148/158

A recovery run was warranted after yesterday, but my running isn't really to do anything other than burn lard. I need to complement that with laying off portion size as well so I don't defeat those runs by eating them away. The other thing I'm noticing since I've been running on uneven sand rather than on pavement, is the extra work my hip muscles have to do. Thus, tonight, I decided to go lighter and put as much time on pavement as I could. For pacing this was threshold high, so probably a little faster than was prudent.

Lifting after yesterday might have been unwise, but the weight set was open where I am and I decided to get a quick set in, mostly to maintain momentum with the deadlifts and the relief from back pain it provided. The overhead presses were highly questionable and that probably needs more time off. I was also lifting during the mid-day and it was hot enough that I needed aviation gloves to grab the bar.

Overhead barbell press 10/8/6 @40kg
Deadlift 10/10/10 @80kg
Standing barbell row 10/10/10 @ 45kg


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 15:06 15:06 10:47 10:47 1.40
1.40 29:53 14:47 10:33 10:40 2.80
1.40 44:16 14:23 10:17 10:32 4.20