5.06mi, 59:59.8, 31 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"


WX at 8 PM (0) Aug 31 75.9 (24.4) 46.0 (7.8) 30.06 (1017) N 6 RH 34

Odometer 23: 34.5mi

TE 3.4/0.0. Average/max heart rate = 145/156

Normally I wouldn't run two days in a row but today's weather was so uncharacteristically nice (and not humid) for August that I had to go. I was rewarded with a remarkably fast run relative to what I've done, which I chalk up to the weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:19 19:19 11:51 11:51 1.63
1.78 40:25 21:06 11:51 11:51 3.41
1.65 60:00 19:35 11:52 11:51 5.06

5.05mi, 61:29, 30 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"


WX at 8 PM (0) Aug 30 78.1 (25.6) 55.0 (12.8) 29.81 (1009) WNW 12 RH 45

Odometer 23: 29.5mi

TE 3.2/0.0. Average/max heart rate = 149/160

Weather was quite nice for this time of the year - I was disciplined about not going too hard, but today felt better than other runs this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:10 19:10 11:46 11:46 1.63
1.78 40:53 21:43 12:12 11:59 3.41
1.64 61:29 20:36 12:34 12:10 5.05

8,000m on Concept2 Model D, 37:19, 29 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film Rise of the Synths as I was erging.

WX at 9 PM (1) Aug 27     81.0 (27.2)     63.0 (17.2)     29.95 (1014)     NE 7

Odometer 21B: ~340mi

TE 3.2/0.0, Z2.9, max Z3.7.  Average/max heart rate = 141/150

Another 10k that was cut at 8k. I didn't feel like going further as I could feel it in the top of my back - I don't want to go too hard too fast and get injured. But what I did like was being able to pull 8k without stopping. I was tempted to hold at the 4k split, but decided to keep pulling, and I'm glad I did. Taking a day or two off in between seems to be working.

Splits
Distance:    8000
Time:    37:19.0
Avg/500m:    02:19.9
Drag Factor:    127
Per Mile:    00:07:30

5.07mi, 62:15, 28 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
The Smiths, "There Is A Light That Never Goes Out" (soundcheck at the Barrowlands)

WX at 9 PM (1) Aug 28 77.0 (25.0) 62.1 (16.7) 30 (1015) S 6 RH 60

Odometer 23: 24.4mi

TE 3.2/0.0. Average/max heart rate = 149/164

A bit later than I wanted, but I was able to get one in anyway, and that worked out. My legs were tired, which is to be expected, but I need to maintain momentum. Working thru the plantar fasciitis, which remains nagging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:48 19:48 12:04 12:04 1.64
1.79 41:46 21:58 12:16 12:11 3.43
1.64 62:15 20:29 12:29 12:17 5.07

8,000m on Concept2 Model D, 38:43, 27 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film RED as I was erging.

WX at 9 PM (1) Aug 27     81.0 (27.2)     63.0 (17.2)     29.95 (1014)     NE 7

Odometer 21B: ~340mi

TE3.3/0.1, Z2.7, max Z4.1.  Average/max heart rate = 139/154

First erg in a bit. I wasn't feeling very strong, so I didn't go the 10km I plugged in - I quit at the 8k mark. I figure if I feel better later, then I'll try that distance, but going 10km from cold start is rarely a good idea.

Splits
Distance:    8000
Time:    38:43.0
Avg/500m:    02:25.2
Drag Factor:    123
Per Mile:    00:07:47

5.52mi, 65:46, 26 AUG 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"

WX at 9 PM (1) Aug 26 77.0 (25.0) 64.0 (17.8) 29.88 (1011) SW 3 RH 64

Odometer 23: 19.4mi

TE 3.8/0.1. Average/max heart rate = 154/170

Longest run so far, but I forced myself to get out the door. It could have very easily turned out the other way, so I'm glad I went. Not fast, and it was dark when I started. The only reason leg 3 was fast was because I was trying to catch up to someone in front of me. I'd been slacking the last few days, so I needed to get back in the groove again.

Plantar fasciitis is bothering me, and it's been nagging. Time for the orthotics again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:10 19:10 11:41 11:41 1.64
1.11 32:27 13:17 11:58 11:48 2.75
1.13 45:40 13:13 11:42 11:46 3.88
1.64 65:46 20:06 12:15 11:55 5.52

5.02mi, 58:58, 22 AUG 23, Carlisle, Pennsylvania

iThink:
Dentist, "New Dress"


WX at 2 PM (18) Aug 22 81.0 (27.2) 53.1 (11.7) 30.12 (1019) Variable 6 RH 38

Odometer 23: 13.9mi

TE 4.0/0.1. Average/max heart rate = 153/169

First five-mile run in a long while. Normally I never run in the mid-day during August, but today's weather was unheard of, so I went. No walking today, that's a good sign. Lots of time spent in zone 4, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:59 18:59 11:30 11:30 1.65
1.73 39:06 20:07 11:38 11:34 3.38
1.64 58:58 19:52 12:07 11:45 5.02

4.05mi, 49:22, 19 AUG 23, Carlisle, Pennsylvania

iThink:
Paramore, "That's What You Get"
Paramore, "Emergency"
Sugarcult, "Dead Living"

WX at 3 PM (19) Aug 19 82.9 (28.3) 50.0 (10.0) 30.04 (1017) WNW 7 RH 31

Odometer 23: 8.9mi

TE 3.7/0.4. Average/max heart rate = 148/170

First four-mile run in a while, which I couldn't pass up because of the weather (the coolest day I have seen in an August in a long while). Not fast, not especially hard until the last uphill, but I really needed this run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 24:28 24:28 12:07 12:07 2.02
2.03 49:22 24:54 12:16 12:11 4.05

3.2mi, 40:09, 16 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Aug 16 81.0 (27.2) 63.0 (17.2) 29.94 (1013) SW 3 RH 54

Odometer 23: 8.1mi

TE 3.3/0.0. Average/max heart rate = 146/165

First run in a LONG while. Knees hurt noticeably at first, but settled in after a bit over a mile. I hope I'm not sucking ass tomorrow as a result of this run. Slow, but the point of this one was to get out the door and I didn't feel like rowing tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.58 20:01 20:01 12:40 12:40 1.58
1.62 40:09 20:08 12:26 12:33 3.20

5,000m on Concept2 Model D, 22:54.3, 15 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film Lyubov as I was erging.

WX at 10 PM (2) Aug 15     82.0 (27.8)     66.9 (19.4)     29.82 (1009)     Calm     

Odometer 21B: ~340mi

TE3.8, Z3.6, max Z5.1.  Average/max heart rate = 149/164

It's easier if I'm saying I just have to erg for 25 minutes; it feels less daunting to start. I felt better today, although I might be getting re-limbered up after yesterday's effort. I was rowing a bit inside anaerobic threshold for most of it, but decided for some dumb reason to sprint in the finish in the last 200m. I should eventually get back to my usual 10km, but this week is not the week for it. Maybe once I get more used to work.

Still, better than nothing, so I'll take it.

Splits
Distance:    5000
Time:    22:54.3
Avg/500m:    02:17.4
Drag Factor:    127
Per Mile:    0:07:22

5,000m on Concept2 Model D, 22:53.0, 14 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching Atlas-Waterdogs on ESPN+ on demand.

WX at      10 PM (2) Aug 14     79.0 (26.1)     70.0 (21.1)     29.82 (1009)     ESE 7     

Odometer 21B: ~340mi

TE3.9, Z3.9, max Z5.3.  Average/max heart rate = 152/167

This is literally the first workout I have done since 27 June. Work got worse in the meantime. I've been judicious about my knees because after running, I feel it, bad. So tonight was a night of erging, and watching lacrosse on TV.

I am insanely out of shape. But I need to be disciplined about getting back in the groove or it will get worse.

Splits
Distance:    5000
Time:    22:53.0
Avg/500m:    02:17.3
Drag Factor:    124
Per Mile:    0:07:22