7.68mi, 86:25, 31 DEC 24, Lorton, Virginia

iThink:
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
New Model Army, Running in the Rain (132bpm)
Kinetica & Dreamy, Remember Me (Original Mix) (140bpm)

5 PM (22) Dec 31 50 (10) 46 (8) 29.58 (1001) W 18 heavy rain with thunder; mist RH 86

Odometer 25A: 77.0mi
TE 3.9/0.1. Exercise Load 163. Average/max heart rate = 135/153

Putting in a down payment on my sins for tomorrow, but also, I managed to pick the one time of the day where I would get crushed by rain. At least it wasn't as bad as KDCA about 15 miles away, but not much better on my return leg where it really started to pour and go horizontal rain.

6 PM (23) Dec 31 51.1 (10.6) 44.1 (6.7) 29.61 (1002) W 22G44 heavy rain with thunder

Today was surprisingly quick for not going that hard. On the other hand, all bets were off given the weather although I was not trying to run fast today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.36 15:37 15:37 11:29 11:29 1.36
1.16 29:21 13:44 11:50 11:39 2.52
1.32 44:14 14:53 11:17 11:31 3.84
1.31 58:56 14:42 11:13 11:27 5.15
1.16 71:11 12:15 10:34 11:17 6.31
1.37 86:25 15:14 11:07 11:15 7.68

5.03mi, 52:50, 30 DEC 24, Lorton, Virginia

iThink:
Bad Moves, Same Bad Friends (146bpm)
The Get Up Kids, Ten Minutes (170bpm)

3 PM (20) Dec 30 62.2 (16.8) 29.7 (-1.3) 29.72 (1006) WSW 14G24 RH 29
Odometer 25A: 69.3mi
TE 3.9/0.2. Exercise Load 164. Average/max heart rate = 141/153

A bit squashed for time, so I only went 5. Weather was about perfect, although gusty and that made for some tough uphills. Today was unexpectedly fast and while I haven't been running as much, the intent is not to taper so much as I'm crushed by all the stuff I have to unpack. But today was fast and I was pretty happy about those speeds and my ability to hold level of effort. VO2 Max is showing 41, the best in a long while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.52 28:03 28:03 11:08 11:08 2.52
2.51 52:50 24:47 09:52 10:30 5.03

5.0mi+lift, 52:56, 27 DEC 24, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 10 PM (3) Dec 27 39 (4) 35 (2) 30.31 (1026) Calm light rain
Odometer 25A: 64.3mi
Lift TE 2.0/1.6. Exercise Load 46 Average/max heart rate = 111/144
Run TE 4.0/0.0. Exercise Load 171 Average/max heart rate = 142/159

Experimenting with the gym at my new digs. No free weights, so I had to improvise with some machines and some dumbbells. Based on the dumbbells, I would just as easily be better off doing it at home. Run was reasonably quick and then went hard in the last mile. My knees did not appreciate it after the fact.

Lifting today:
Dumbbell Deadlift 10/10/10 @50/50
Dumbbell Overhead Press 10/10/10 @30/30
Alternating Dumbbell Row 10/10/10 @50
Goblet Squat 10/10/10 @40
Chest Press 10/10/10 @150
Lat Pulldown 10/10 @120, 10 @100
Leg press 15/15/15 @360

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:06 11:06 11:06 11:06 1.00
1.00 21:52 10:46 10:46 10:56 2.00
1.00 32:36 10:44 10:44 10:52 3.00
1.00 43:18 10:42 10:42 10:50 4.00
1.00 52:57 09:39 09:39 10:35 5.00

10.0mi, 1:51:58, 25 DEC 24, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Jamie Christopherson, A Stranger I Remain (Maniac Agenda Mix) (165bpm)

WX at 6 PM (23) Dec 25 38.3 (3.5) 30.0 (-1.1) 30.34 (1027) Calm RH 71
WX at 5 PM (22) Dec 25 42.6 (5.9) 29.7 (-1.3) 30.33 (1027) Calm RH 60

Odometer 25A: 58.9mi
TE 4.2/0.0. Exercise Load 199. Average/max heart rate = 138/150

Long run for x-moose day. This makes up only partially for the amount of eating I've been doing the last few days. Also, I started too late to finish in daylight. On the bright side, today was faster than anticipated and I certainly didn't set out to run hard or fast today, in spite of the splits compared to the last few days lapping the same course.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.67 0:18:49 18:49 11:16 11:16 1.67
1.65 0:37:39 18:50 11:25 11:20 3.32
1.67 0:56:07 18:28 11:03 11:15 4.99
1.67 1:14:32 18:25 11:02 11:11 6.66
1.67 1:33:10 18:38 11:09 11:11 8.33
1.67 1:51:58 18:48 11:15 11:12 10.00

6.66mi, 79:50, 22 DEC 24, Lorton, Virginia

iThink:
AC/DC, If You Want Blood (You've Got It), (141 bpm)
Alvvays, After the Earthquake (166 bpm)
Alvvays, Pomeranian Spinster (175bpm)

WX at 6 PM (23) Dec 22 30.6 (-0.8) 11.7 (-11.3) 30.5 (1032) Calm RH 44
Odometer 25A: 48.9mi
TE 3.3/0.0. Exercise Load 114. Average/max heart rate = 132/147

Same course as before, except in reverse. It was fucking cold as balls outside for Virginia in December. Easy pace, some of which was run at remarkably low levels of heartrate if not perceived intensity. Knees were bothering me during the run until halfway through, though. The relatively minor time difference from the previous run was also a factor of it being super cold outside and that was conducive to easy heat management.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:35 19:35 11:44 11:44 1.67
1.66 40:25 20:50 12:33 12:08 3.33
1.67 60:35 20:10 12:05 12:07 5.00
1.66 79:50 19:15 11:36 11:59 6.66

6.66mi, 77:16, 20 DEC 24, Lorton, Virginia

iThink:
The Cure, Primary (171bpm)
New Order, Dream Attack (146bpm)

WX at 7 PM (0) Dec 20 43.3 (6.3) 37.9 (3.3) 29.94 (1013) WNW 5 RH 81
Odometer 25A: 42.2mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 137/152

Four laps, 6.66 exact. I can't ask for more. Except maybe a flatter course. As usual, when you're living on top of a hill...there will be climbing and descending. My knees will probably fuckin' hate me tomorrow. On the other hand, today was a good day of experimenting with tempo and cadence.

What I did NOT count on was negative splits the entire way. I think part of that was being warmed up after the first lap, but also being able to run the off-road parts in the dark with more confidence. My achilles tendons might not like it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:56 19:56 11:56 11:56 1.67
1.66 39:26 19:30 11:45 11:51 3.33
1.67 58:41 19:15 11:32 11:44 5.00
1.66 77:16 18:35 11:12 11:36 6.66

4.65mi, 74:29, 19 DEC 24, Lorton, Virginia

iThink:
The Cure, Primary (171bpm)
The Cure, A Forest (81bpm)

WX at 3 PM (20) Dec 19 45 (7.2) 28 (-2.2) 30.25 (1024) NW 8 RH 50
Odometer 25A: 35.6mi
TE 3.2/0.0. Exercise Load 96. Average/max heart rate = 134/151

After scouting the route, I had a more productive run running parts of the Cross-County Trail. There is almost no flat portion of the course. Those hills are no joke. Great to do in the mid-day, but they'll put a beating on your legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.68 11:41 11:41 17:11 17:11 0.68
0.90 23:19 11:38 12:56 14:45 1.58
0.75 36:31 13:12 17:36 15:40 2.33
0.73 49:09 12:38 17:18 16:04 3.06
0.92 62:35 13:26 14:36 15:43 3.98
0.67 74:29 11:54 17:46 16:01 4.65

5.57mi on dreadmill, 60:00, 16 DEC 24, Lorton, Virginia

iThink:
Jamie Christopherson, A Stranger I Remain (Maniac Agenda Mix) (165bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 9 PM (2) Dec 16 47.1 (8.4) 45.7 (7.6) 30.21 (1023) SSE 3 mist RH 94
Odometer 25A: 30.9mi
TE 4.3/0.0. Exercise Load 206. Average/max heart rate = 144/159

I was limited to 60 minutes on the dreadmill, so it became a 60-minute time trial to see how I might feel. I started a bit faster and then just turned it on at the end. Last split is an estimate as I didn't keep track of what the distance was but I turned the speed up to 6.2mph at the end, accelerating through the last 10 minutes. The last few minutes didn't feel as bad as I feared as I realized I could take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:58 10:58 10:58 10:58 1.00
1.00 21:54 10:56 10:56 10:57 2.00
1.00 32:49 10:55 10:55 10:56 3.00
1.00 43:45 10:56 10:56 10:56 4.00
1.00 54:20 10:35 10:35 10:52 5.00
0.57 60:00 05:40 09:56 10:46 5.57

4.6mi, 58:39, 15 DEC 24, Lorton, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)

WX at 4 PM (21) Dec 15 39 (4) 32 (0) 30.59 (1035) Calm light rain RH 75
Odometer 25A: 24.8mi
TE 3.0/0.0. Exercise Load 83. Average/max heart rate = 127/146

I was going to run parts of the Cross-County Trail, but didn't scout the route and got completely sidetracked. In my case, I completely lost a turn and missed the trail entirely. Next time I'll map recce the route before rolling out.

The watch said recovery but I'm not sure how much credence to give readings in the 120-127bpm range as that certainly did not match relative effort. There are a LOT of hills in this area.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.60 58:39 58:39 12:46 12:46 4.60

6.66mi+lift, 74:19, 14 DEC 24, Fort Belvoir, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Illusive Mind, "Digital Revolution" (140bpm)
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)

WX at 8 PM (1) Dec 14 32.0 (0.0) 21.0 (-6.1) 30.84 (1044) E 6
Odometer 25A: 20.0mi
Lift TE 0.9/0.2. Exercise Load 16 Average/max heart rate = 105/128
Run TE 3.6/0.0. Exercise Load 136 Average/max heart rate = 136/141

First workout since moving to Lorton yesterday. I have been doing a lot of stairs as I've been going up and down my new digs.

I was a little surprised at how little credit I got for lifting today. I needed the mobility work, though, but forgot to squat or do leg presses as I wanted to knock out a run first. Controlled run trying not to go above 140bpm. There were splits but it didn't matter based on the objective today, which was controlled level of effort.

Lifting today:
Barbell Deadlift 10/10/10 @155
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Alternating Dumbbell Chest Press 7/6/5 @40

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 74:19 74:19 11:09 11:09 6.66

6.66mi, 81:48, 10 DEC 24, Chantilly, Virginia

iThink:
The Get Up Kids, Central Standard Time 7" (136 bpm)
The Get Up Kids, Ten Minutes (170 bpm)
Rush, Subdivisions (133bpm)

WX at 5 PM (22) Dec 10 50.0 (10.0) 48.0 (8.9) 29.94 (1013) S 6 light rain; mist RH 92
Odometer 25A: 13.3mi
TE 3.2/0.0. Exercise Load 106. Average/max heart rate = 131/140

Easy run although the watch was telling me to take today off. Tomorrow's going to rain, so I'll take tomorrow off.

For a day that was supposed to be easy, today was quicker than I would've guessed. That was most certainly not the intent and not the perceived level of effort since I thought I ran weak today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 27:29 27:29 12:00 12:00 2.29
2.49 58:30 31:01 12:27 12:14 4.78
1.88 81:48 23:18 12:24 12:17 6.66

2.5mi+lift, 30:00, 9 DEC 24, Marine Corps Base Quantico, Virginia

iThink:
The Killers, Run For Cover (165bpm)
Belly, Super-Connected (152bpm)

WX at 3 PM (20) Dec 09 60.1 (15.6) 48.9 (9.4) 29.88 (1011) SSW 10
Odometer 24B: 403.4mi
Lift TE 2.1/1.7. Exercise Load 60 Average/max heart rate = 115/144
Run TE 3.1/0.0. Exercise Load 100 Average/max heart rate = 138/143

Short run as I was pressed for time. Making some strength improvements as my chest press and squat improved this time around.

Lifting today:
Barbell Deadlift 10/10/10 @155
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Smith Machine Squat 10 @100, 10/10 @110
Lat Pulldown 10/10/10 @120
Leg press 15/15/15 @398
Alternating Dumbbell Chest Press 7/6/5 @40
GHD Situp 18/15/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.50 30:00 30:00 12:00 12:00 2.50

6.66mi, 83:33, 8 DEC 24, Chantilly, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
Toto, Dune (Desert Theme) (96bpm)

WX at 4 PM (21) Dec 08 64.0 (17.8) 32.0 (0.0) 29.89 (1012) WNW 8 RH 30
Odometer 25A: 6.66mi
TE 3.1/0.0. Exercise Load 99. Average/max heart rate = 131/140

A proper recovery run and I was, for once, actually discipliend about holding effort. Also breaking in new shoes. I transitioned the insoles from the last ones as I put them in about 100mi ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.30 28:11 28:11 12:15 12:15 2.30
2.47 59:43 31:32 12:46 12:31 4.77
1.89 83:33 23:50 12:37 12:33 6.66

10.34mi, 1:57:17, 7 DEC 24, Chantilly, Virginia

iThink:
Dan Bell, Dare Devolution (Daredevil remix) (130bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 2 PM (19) Dec 07 41.0 (5.0) 10.0 (-12.2) 30.18 (1022) SSW 6 RH 27
WX at 3 PM (20) Dec 07 39.9 (4.4) 12.0 (-11.1) 30.15 (1020) S 7 RH 31
Odometer 24B: 400.9mi
TE 4.3/0.2. Exercise Load 207. Average/max heart rate = 139/160

First day above freezing in a few days and needed to get something in to offset the last two days of "do nothing but eat." This was a run that ended almost as a time trial for level of effort in the last mile. I was trying to finish with the clock under two hours, and I did. I chalk up the speed today to the temperature and conditions, though. Running into the wind actually was better for me as I was dissipating heat through the wind up front rather than behind.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.31 0:26:10 26:10 11:20 11:20 2.31
1.01 0:37:48 11:38 11:31 11:23 3.32
1.86 0:59:13 21:25 11:31 11:26 5.18
1.86 1:20:39 21:26 11:31 11:27 7.04
1.01 1:32:29 11:50 11:43 11:29 8.05
2.28 1:57:17 24:48 10:53 11:21 10.33

5.0mi+lift, 53:17, 4 DEC 24, Fort Belvoir, Virginia

iThink:
Alvvays, After the Earthquake (166 bpm)
The Get Up Kids, Ten Minutes (170 bpm)
The Killers, Run For Cover (165bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at Noon (17) Nov 26 68.0 (20.0) 46.0 (7.8) 29.91 (1012) Calm RH 45
Odometer 24B: 390.5mi
Lift TE 2.2/1.1. Exercise Load 51 Average/max heart rate = 113/147
Run TE 3.9/0.0. Exercise Load 169 Average/max heart rate = 142/157

Not as far on the dreadmill, but mostly maintenance work for strength. Deadlift is a bit more, though. Weighted side step is part of my actual physical therapy routine.

Watch says today was tempo but that was most definitely not true for the part I did well into zone 4. The Philip Glass might only be 100bpm but it's done in double time, so it's effectively 200bpm and that was just about perfect for the hardest parts of the run.

Lifting today:
Barbell Deadlift 10/10 @135, 10 @145
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @393
Alternating Dumbbell Chest Press 7/6/6 @35
Landmine Squat 10/10/10/10 @50
Weighted side step 10/10/10/10 @15
Lat Pulldown 10/10/10 @120

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:38 11:38 11:38 11:38 1.00
1.00 22:48 11:10 11:10 11:24 2.00
1.00 32:40 09:52 09:52 10:53 3.00
1.00 41:55 09:15 09:15 10:29 4.00
1.00 53:17 11:22 11:22 10:39 5.00

6.66mi, 83:20, 3 DEC 24, Chantilly, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)
Project Aces, "Daredevil" (133bpm)

WX at 6 PM (23) Dec 03 34.0 (1.1) 16.0 (-8.9) 30.37 (1028) WNW 9 RH 47 WC 26 (-3)
Odometer 24B: 385.5mi
TE 3.2/0.0. Exercise Load 101. Average/max heart rate = 133/139

Easy run trying to stay inside zone 2. A bit faster than I probably should've, but I was being more disciplined about not running too fast.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 18:57 18:57 12:04 12:04 1.57
1.10 32:27 13:30 12:16 12:09 2.67
0.66 40:40 08:13 12:28 12:13 3.33
0.66 49:05 08:24 12:44 12:18 3.99
1.10 63:15 14:10 12:53 12:26 5.09
1.57 83:20 20:05 12:48 12:31 6.66

6.66mi, 77:28, 2 DEC 24, Chantilly, Virginia

iThink:
Project Aces, "Daredevil" (133bpm)

WX at 6 PM (23) Dec 02 33.1 (0.6) 16.0 (-8.9) 30.26 (1024) NW 8 RH 48 WC 26 (-3)
Odometer 24B: 378.9mi
TE 3.7/0.0. Exercise Load 149. Average/max heart rate = 139/147

I wasn't sure I was going to go run at all, and then I got outside and it was chilly enough where it became a tempo run just to stay warm! Still, pretty happy about this. Started with some dynamic stretching presribed by my PT so I don't know if that was a factor, but I guess I'll see.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 27:00 27:00 11:47 11:47 2.29
2.42 55:16 28:16 11:41 11:44 4.71
1.95 77:28 22:12 11:23 11:38 6.66

5.25mi, 65:14, 1 DEC 24, Chantilly, Virginia

iThink:
The Get Up Kids, "The Company Dime" (148 bpm)
For Against, "The Pennines" (165bpm)
Sugarcult, "Dead Living" (160bpm)

WX at 5 PM (22) Dec 01 36.0 (2.2) 28.0 (-2.2) 30.11 (1019) NNW 10 RH 72
Odometer 24B: 372.2mi
TE 3.0/0.0. Exercise Load 85. Average/max heart rate = 131/140

Proper recovery run after taking yesterday too hard. It's chilly outside.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 18:51 18:51 12:00 12:00 1.57
1.06 31:36 12:45 12:02 12:01 2.63
1.05 45:24 13:48 13:09 12:20 3.68
1.57 65:14 19:50 12:38 12:26 5.25