4.64mi, 60:01, 17 APR 25, Lorton, Virginia

iThink:
Touché Amoré - I'll Be Your Host (82bpm)

WX at 7 PM (23) Apr 17 64.0 (17.8) 24.4 (-4.2) 30.16 (1021) SE 5 RH 21
Odometer 25A: 300.9mi
TE 3.0/0.0. Exercise Load 68. Average/max heart rate = 133/143

Legs tired, but more significantly, knees hurting. I need to stretch tonight or there'll be hell to pay tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.57 33:31 33:31 13:02 13:02 2.57
2.07 60:01 26:30 12:48 12:56 4.64

6.32mi, 78:15, 16 APR 25, Lorton, Virginia

iThink:
The Offspring - Coming For You (139bpm)

WX at 8 PM (0) Apr 16 58.5 (14.7) 22.8 (-5.1) 29.94 (1013) WNW 12G22 RH 25
Odometer 25A: 296.2mi
TE 3.4/0.0. Exercise Load 106. Average/max heart rate = 136/158

I was absolutely smoked yesterday, so I took that day off. I got back from work and zonked for an hour in my desk chair, which I did not expect. I forced myself to get out there even if I was dragging ass. And yes, I was absolutely not running at my best today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.95 36:26 36:26 12:21 12:21 2.95
3.37 78:15 41:49 12:25 12:23 6.32

7.73mi+lift, 98:12, 14 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
The Offspring - Coming For You (139bpm)

WX at 7 PM (23) Apr 14 72.5 (22.5) 48.0 (8.9) 29.64 (1003) ESE 6 RH 41
Odometer 25A: 289.9mi
Lift TE 0.9/1.5. Exercise Load 29 Average/max heart rate = 104/140
Run TE 3.5/0.0. Exercise Load 112 Average/max heart rate = 137/152

I lifted yesterday, once again prompted by my incipient back pain. I NEED to get better about going. I could buy my own weights, but then I wouldn't have a leg press.

Run was slow, especially after yesterday's lower body work. The goal was to stay in zone 2, but I was not as disciplined as I should've been. I also need to do a lactate threshold heart rate test to find out what my zones actually are these days. Maybe tomorrow.

Lifting yesterday:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10 @65 10/10 @70
Barbell Row 10/10/10 @105
Lat Pulldown 10/10/10/10 @100
Leg press 15/15/15 @368
Alternating Dumbbell Chest Press 7/7/7 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 26:31 26:31 13:00 13:00 2.04
1.81 49:48 23:17 12:52 12:56 3.85
1.81 72:30 22:42 12:32 12:49 5.66
2.07 98:12 25:42 12:25 12:42 7.73

6.77mi, 82:54, 12 APR 25, Lorton, Virginia

iThink:
Airbourne, Runnin' Wild (162 bpm)

WX at 3 PM (19) Apr 12 54.1 (12.3) 39.7 (4.3) 29.93 (1013) NNW 6 RH 58
Odometer 25A: 288.9mi
TE 3.5/0.0. Exercise Load 113. Average/max heart rate = 135/147

I didn't feel very ambitious, but I certainly felt better if the last leg was any indicator. I'm glad I got this one in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.95 24:50 24:50 12:44 12:44 1.95
1.43 42:11 17:21 12:08 12:29 3.38
1.55 61:32 19:21 12:29 12:29 4.93
1.84 82:54 21:22 11:37 12:15 6.77

6.11mi, 75:32, 10 APR 25, Lorton, Virginia

iThink:
Frente!, Bizarre Love Triangle (123 bpm)
Stabbing Westward, Bizarre Love Triangle (120 bpm)
The Get Up Kids, The Company Dime (148 bpm)
The Get Up Kids, Ten Minutes (170 bpm)

WX at 7 PM (23) Apr 10 56.7 (13.7) 40.3 (4.6) 30.08 (1018) E 6 RH 54
Odometer 25A: 282.1mi
TE 3.2/0.0. Exercise Load 88. Average/max heart rate = 134/141

Easy run today after taking yesterday off. Don't want to overtrain, even if I need to burn lard. The short distance is because I forgot to start recording until about midway through my first lap. I still ran my standard 6.66.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.56 06:57 06:57 12:24 12:24 0.56
1.11 20:39 13:42 12:21 12:22 1.67
1.11 34:26 13:47 12:25 12:23 2.78
1.11 48:08 13:43 12:21 12:23 3.89
1.11 61:49 13:40 12:19 12:22 5.00
1.11 75:32 13:43 12:21 12:22 6.11

7.81mi, 85:54, 8 APR 25, Lorton, Virginia

iThink:
Airbourne - Runnin' Wild (162 bpm)
MxPx - I Will Follow (178 bpm)
John Waite - Change (149 bpm)

WX at 7 PM (23) Apr 08 46.9 (8.3) 9.0 (-12.8) 30 (1015) WNW 20G24 RH 20
Odometer 25A: 275.4mi
TE 4.5/0.0. Exercise Load 200. Average/max heart rate = 140/162

Not a fast start...but a lot of breeze. Around the midpoint where I turned south, I started to accelerate. Then I felt okay, so I started to accelerate more. By the return, I was going full bore, virtually at time trial intensity. That was unexpected and quite gratifying. The watch said fastest 5K at 30:30. I'll take it.

If I don't stretch and lift tonight, I will be completely fucked tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 18:01 18:01 12:01 12:01 1.50
2.47 47:01 29:00 11:44 11:51 3.97
1.80 66:09 19:08 10:38 11:28 5.77
2.04 85:54 19:45 09:41 11:00 7.81

7.7mi, 96:56, 6 APR 25, Lorton, Virginia

iThink:
Airbourne - Runnin' Wild (162 bpm)
Mötley Crüe - Kick Start My Heart (179 bpm)
Motörhead - Ace Of Spades (140 bpm)

WX at 8 PM (0) Apr 06 56.3 (13.5) 47.8 (8.8) 29.86 (1011) Calm RH 73
Odometer 25A: 267.6mi
TE 3.6/0.0. Exercise Load 122. Average/max heart rate = 138/152

I didn't go very hard, although it involved more work than perceived effort. That's not necessarily bad, but not necessarily good as I should be working as hard as the HRM suggested.

Today's massive onslaught of heavy metal was a bit unusual for the iThink, but not bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.03 25:44 25:44 12:41 12:41 2.03
1.80 49:31 23:47 13:13 12:56 3.83
1.81 71:52 22:21 12:21 12:45 5.64
2.06 96:56 25:04 12:10 12:35 7.70

4.72mi+lift, 60:46, 5 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Bats, Mastery (109 bpm)

WX at 7 PM (23) Apr 05 78.6 (25.9) 66.2 (19.0) 29.88 (1011) SE 7 RH 65
Odometer 25A: 259.9mi
Lift TE 1.0/1.6. Exercise Load 31 Average/max heart rate = 111/144
Run TE 2.9/0.0. Exercise Load 64 Average/max heart rate = 132/143

First proper day of lifting in a while, mostly prompted by my flaring up back pain. That was sufficient motivation to get at it in the gym, and I realized what I've been missing the last few weeks.

Run was slow, partly from accumulated sleep loss, partly from temperature, partly from the work I did in the gym. It was also two hours after lifting.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10/10/10 @65
Barbell Row 10 @65 10/10 @85
Alternating Dumbbell Chest Press 7/6/5 @30
Leg press 15 @298 15/12/10/10 @348
Lat Pulldown 10/10/10/10 @100

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.41 31:43 31:43 13:10 13:10 2.41
2.31 60:46 29:03 12:35 12:52 4.72

10,000m on Concept2 Model D, 44:57.6, 2 APR 25, Lorton, Virginia

 iThink: none as I was watching the 1982 (silly) action film The Soldier.

WX at      9 PM (1) Apr 02     54.7 (12.6)     40.6 (4.8)     30.25 (1024)     ESE 9     

Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 122  Avg/Max Power 143/224W  Avg/Max HR 139/155

Wasn't sure how hard I was going to go, but it was harder than I thought I might pull, which is good, because I didn't feel very ambitious, and today was not supposed to be a recovery day.

Splits
Distance:    10000
Time:    44:57.6
Avg/500m:    02:14.9
Drag Factor:    105
Per Mile:    00:07:14

4.44mi+lift, 56:17, 1 APR 25, Lorton, Virginia

iThink:
For Against, "The Pennines" (165bpm)

WX at 6 PM (22) Apr 01 57.7 (14.3) 24.8 (-4.0) 30.11 (1019) NNW 7 RH 27
Odometer 25A: 255.2mi
Run TE 2.7/0.0. Exercise Load 57 Average/max heart rate = 126/133


Easy, easy recovery after yesterday's long and surprisingly challenging run. The goal was to run in zone 2 and for once, I think I actually did it. Anything more than that would've been unwise.

Negative splits were consistent with warming up in the first two laps. I was trying to not go too hard on the last lap.

Lifting today after run:
Dumbbell Deadlift 10/10/10 @50+50
Dumbbell Overhead Press 10/10/10 @25+25
Dumbbell Chest Press 10/10/10 @25+25
Dumbbell Squat 10/10/10 @50+50

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 14:29 14:29 13:03 13:03 1.11
1.11 28:38 14:09 12:45 12:54 2.22
1.11 42:26 13:48 12:26 12:45 3.33
1.11 56:17 13:51 12:29 12:41 4.44

8.12mi, 96:27, 31 MAR 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Dayglow, Can I Call You Tonight? (130 bpm)

WX at 7 PM (23) Mar 31 80.4 (26.9) 57.7 (14.3) 29.51 (999) S 8 RH 45 lightning observed
Odometer 25A: 250.7mi
TE 3./0.1. Exercise Load 148. Average/max heart rate = 141/159

First exercise in a few days. I was meaning to get at it yesterday but I was exhausted after lunch with my parents. Today didn't feel hard, but it was definitely hard if my hip flexors and IT band and knees are any indicator. I need to stretch tonight or there'll be hell to pay later on.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.24 27:19 27:19 12:12 12:12 2.24
1.81 48:59 21:40 11:58 12:06 4.05
2.46 77:49 28:50 11:43 11:57 6.51
1.61 96:27 18:38 11:34 11:53 8.12

12,000m on Concept2 Model D, 55:43, 28 MAR 25, Lorton, Virginia

iThink: none as I was watching the 1978 Vietnam War film Go Tell The Spartans.

WX at 7 PM (0) Feb 21     33.1 (0.6)     10.8 (-11.8)     30.4 (1029)     WNW 13     

Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 91  Avg/Max Power 130/152W  Avg/Max HR 134/143

First row in a while, as my knees were bothering me and I decided to try something in the hopes they won't hurt as much. Likewise my back. A little longer than I usually row, but not as far as the 15km I planned.

Splits
Distance:    12000
Time:    0:55:43.0
Avg/500m:    02:19.3
Drag Factor:    105
Per Mile:    00:07:28

6.66mi, 70:52, 26 MAR 25, Lorton, Virginia

iThink:
Alvvays, Pecking Order (158 bpm)
The Get Up Kids, Ten Minutes (170 bpm)

WX at 8 PM (0) Mar 26 51.6 (10.9) 14.0 (-10.0) 30.14 (1020) NW 9 RH 21
Odometer 25A: 242.6mi
TE 3.9/0.0. Exercise Load 147. Average/max heart rate = 135/146

Oh yeah, negative splits!!! I have found my latest 1.11 mile loop, and that means an easy (and comparatively flat) way to get my standard distance in.

I need to lift later as it'll help with the back.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 12:04 12:04 10:52 10:52 1.11
1.12 24:17 12:13 10:54 10:53 2.23
1.11 36:29 12:12 10:59 10:55 3.34
1.11 48:10 11:41 10:32 10:49 4.45
1.10 59:42 11:32 10:29 10:45 5.55
1.11 70:52 11:10 10:04 10:38 6.66

4.44mi, 54:07, 24 MAR 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 8 PM (0) Mar 24 54.5 (12.5) 51.6 (10.9) 29.75 (1007) Calm RH 89
Odometer 25A: 235.9mi
TE 2.9/0.0. Exercise Load 69. Average/max heart rate = 133/140

Easy run as my legs are still tired. I lifted a little bit before running, mostly because my back flared up big time this weekend.

Lifting today:
Dumbbell Deadlift 10@30+30 10/10 @40+40
Dumbbell Squat 10/10/10 @40+40


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 13:20 13:20 12:01 12:01 1.11
1.11 26:54 13:34 12:13 12:07 2.22
1.11 40:35 13:41 12:20 12:11 3.33
1.11 54:07 13:32 12:12 12:11 4.44

7.94mi, 93:02, 22 MAR 25, Lorton, Virginia

iThink:
Dentist, Night Swimming (163 bpm)
The Cure, "A Forest" (from Concert) (80bpm)
Dos Gringos, Going In For Guns (live) (120bpm)

WX at 6 PM (22) Mar 22 66.2 (19.0) 27.3 (-2.6) 29.77 (1008) WNW 18G30 RH 23
Odometer 25A: 231.4mi
TE 3.8/0.0. Exercise Load 142. Average/max heart rate = 139/151

I was running this course for the first time but I sure as hell did not expect 18 gusting to 30mph winds in my face for the first half of it. Oops.

I went markedly harder than I probably should've, and the splits once I started to turn southeast got much faster, probably due to the headwind turning into a crosswise tailwind. I should run very easy recovery tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:33 20:33 12:36 12:36 1.63
2.46 50:10 29:37 12:02 12:16 4.09
1.80 70:44 20:34 11:26 12:01 5.89
2.05 93:02 22:18 10:53 11:43 7.94

4.27mi, 56:34, 19 MAR 25, Lorton, Virginia

iThink:
Network Music Ensemble, Energy (160 bpm)

WX at 8 PM (0) Mar 19 64.2 (17.9) 32.9 (0.5) 29.87 (1011) ESE 8 RH 30
Odometer 25A: 223.5mi
TE 2.4/0.0. Exercise Load 46. Average/max heart rate = 128/137

Easy recovery run - legs were definitely tired, so this is mostly to work them out easy today rather than a Do Nothing But Eat Day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.16 29:08 29:08 13:29 13:29 2.16
2.11 56:34 27:26 13:00 13:15 4.27

7.73mi, 85:41, 18 MAR 25, Lorton, Virginia

iThink:
Darude, Sandstorm (136 bpm)
The Cult, She Sells Sanctuary (139 bpm)

WX at 8 PM (0) Mar 18 57.4 (14.1) 21.9 (-5.6) 30.01 (1016) Calm RH 25
Odometer 25A: 219.2mi
TE 4.2/0.0. Exercise Load 177. Average/max heart rate = 144/155

First run after an unintentionally long break. This did not feel like what my watch was supposedly recording. Not sure what to think of that, although maybe if I was more conscientious, I would put on my HRM-Tri to get a more accurate HRM reading and other analytics.

Weather was about as good as it gets. So I went. Negative downhill splits, wheeeee! Seriously, though, I need to run LSD and this was far too hard for LSD.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 23:31 23:31 11:25 11:25 2.06
1.80 44:10 20:39 11:28 11:27 3.86
1.80 63:38 19:28 10:49 11:15 5.66
2.07 85:41 22:03 10:39 11:05 7.73

5.0mi, 52:46, 12 MAR 25, Lorton, Virginia

iThink:
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 7 PM (23) Mar 13 51.4 (10.8) 39.7 (4.3) 29.99 (1015) Calm RH 64
Odometer 25A: 216.5mi
TE 4.3/0.0. Exercise Load 183. Average/max heart rate = 145/162

I waited a while inadvertently to run. Start was a little chilly but I felt strong, and then I ran a PB for the mile, fastest I've run in a long while. I was surprised but gratified for sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.51 27:57 27:57 11:08 11:08 2.51
2.49 52:46 24:49 09:58 10:33 5.00

4.31mi, 53:13, 11 MAR 25, Lorton, Virginia

iThink:
d3admau5, There Might Be Coffee (128bpm)
Limp Bizkit, Rollin' (Air Raid Vehicle) (96 bpm)

WX at 7 PM (23) Mar 11 66.6 (19.2) 31.5 (-0.3) 29.69 (1005) ESE 6 RH 26
Odometer 25A: 215.8mi
TE 3.0/0.0. Exercise Load 73. Average/max heart rate = 132/141

Jesus titty fucking christ dead legs. Tomorrow's a rest day.

As could be expected, faster return leg, partly because of downhill, but partly because of warmup.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 27:32 27:32 12:34 12:34 2.19
2.12 53:13 25:41 12:07 12:21 4.31

6.04mi, 70:03, 10 MAR 25, Lorton, Virginia

iThink:
Above and Beyond feat. Oceanlab, On A Good Day (Daniel Kandi mix) (138 bpm)
George Sanger, Goal Line: Defending the Claw (82 bpm)

WX at 7 PM (23) Mar 10 61.2 (16.2) 24.1 (-4.4) 29.8 (1009) SE 5 RH 23
Odometer 25A: 211.5mi
TE 3.5/0.0. Exercise Load 117. Average/max heart rate = 134/141

I felt pretty tired and my legs certainly were feeling tired, but I was running surprisingly quickly at the end (q.v. the significant drop in mile pace in leg 4) for having cranked out 6 today and the punishing trail run of two days ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.84 21:55 21:55 11:55 11:55 1.84
1.19 35:58 14:03 11:48 11:52 3.03
1.18 50:17 14:19 12:08 11:57 4.21
1.83 70:03 19:46 10:48 11:36 6.04

7.23mi, 87:43, 8 MAR 25, Lorton, Virginia

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

WX at 1 PM (18) Mar 08 51 (11) 21 (-6) 29.78 (1008) NW 23G30 RH 29
Odometer 25A: 205.5mi
TE 4.1/0.0. Exercise Load 159. Average/max heart rate = 140/149

First time running the trails near my house. I did not expect to run almost the entirety of the trail network and I'm pretty sure my legs are going to remind me of it for a day or two. The wind was kicking today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.77 08:43 08:43 11:19 11:19 0.77
5.77 79:31 10:48 12:16 12:10 6.54
0.69 87:43 08:12 11:53 12:08 7.23

5.04mi, 58:47, 6 MAR 25, Lorton, Virginia

iThink:
Mark Darnell, In The Age Of Steam (144bpm)
The Killers, Run For Cover (165bpm)

WX at 6 PM (23) Mar 06 41.0 (5.0) 23.4 (-4.8) 29.63 (1003) WNW 22G29 RH 49
Odometer 25A: 198.2mi
TE 3.3/0.0. Exercise Load 100. Average/max heart rate = 134/151

First run along this route, taking the Cross-County Trail almost to its southern terminus at Occoqan River Park. Long downhill on the outbound meant a long ascent on the return.

Super-windy so I wore full sweatgear, which was about the right call. I was surprised I wasn't sucking worse on the uphill as my initial ascent seemed to be holding at about 132-135bpm, which I did not expect. Beginning was a bit harder than otherwise because it was so chilly. I was fully warmed up at the end, which might explain the burst of speed relative to a run of that perceived intensity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 19:44 19:44 11:36 11:36 1.70
0.82 28:37 08:53 10:50 11:21 2.52
0.82 39:10 10:33 12:52 11:44 3.34
1.70 58:47 19:37 11:32 11:40 5.04

6.79mi, 80:06, 4 MAR 25, Lorton, Virginia

iThink:
Above & Beyond feat. Oceanlab, On A Good Day (136bpm)
Dos Gringos, Going In For Guns (live) (120bpm)

WX at 7 PM (0) Mar 04 53.6 (12.0) 26.6 (-3.0) 30.01 (1016) Calm RH 34
Odometer 25A: 193.2mi
TE 3.8/0.0. Exercise Load 132. Average/max heart rate = 137/147

Another run I didn't feel like doing but glad I did at the end. As usual, there are no flat courses around here, so even if I want to go easy, I am going to climb and descend.

Weather was good today, and I felt stronger than I would've otherwise, based on my splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.84 22:26 22:26 12:12 12:12 1.84
1.56 40:39 18:13 11:41 11:57 3.40
1.55 59:17 18:38 12:01 11:59 4.95
1.84 80:06 20:49 11:19 11:48 6.79

6.78mi, 77:52, 2 MAR 25, Lorton, Virginia

iThink:
Peter Gabriel, Red Rain (113bpm)
Sugarcult, Dead Living (160bpm)

WX at 5 PM (22) Mar 02 38.3 (3.5) 1.8 (-16.8) 30.14 (1020) NW 10 RH 21
Odometer 25A: 186.4mi
TE 3.9/0.0. Exercise Load 147. Average/max heart rate = 141/149

Today started easy and finished fast, far faster than I expected. I was chilly at first given the weather so I probably went out a little harder than normal, but the return I was holding stronger speed than I expected and decided to push it a bit to see how it would feel. It was faster than expected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 16:01 16:01 11:31 11:31 1.39
2.00 39:41 23:40 11:50 11:42 3.39
1.56 58:48 19:07 12:15 11:53 4.95
1.83 77:52 19:04 10:25 11:29 6.78

7.71mi, 93:35, 28 FEB 25, Lorton, Virginia

iThink:
Kinetica & Dreamy, Remember Me (Original Mix) (140bpm)
New Model Army, Poison Street (172bpm)
XTC, The Ballad of Peter Pumpkinhead (123bpm)

WX at 7 PM (0) Feb 28 51.4 (10.8) 22.6 (-5.2) 29.72 (1006) SE 5 RH 32
Odometer 25A: 179.4mi
TE 3.7/0.0. Exercise Load 136. Average/max heart rate = 138/152

Easy run as I didn't want to push it and I wasn't sure how I was going to feel. I felt better by the end.

I am aghast at the US selling out Ukraine in the news today. Trump probably won't live long enough to face the consequences of this, but America's reputation as a guarantor of freedom was irrevocably tarnished. The American flag used to stand for something. I'm not sure what now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:19 16:19 11:55 11:55 1.37
1.17 31:09 14:50 12:41 12:16 2.54
1.31 47:34 16:25 12:32 12:21 3.85
1.34 64:06 16:32 12:20 12:21 5.19
1.14 77:16 13:10 11:33 12:12 6.33
1.38 93:35 16:19 11:49 12:08 7.71

5.0mi, 62:39, 26 FEB 25, Lorton, Virginia

iThink:
The Get Up Kids, Shorty (111bpm)
The Get Up Kids, Woodson (102bpm)

WX at 7 PM (0) Feb 26 55.4 (13.0) 35.4 (1.9) 29.9 (1012) SE 6 RH 47
Odometer 25A: 176.7mi
TE 3.0/0.1. Exercise Load 77. Average/max heart rate = 125/140

I was going to run 7, and then when I started, my legs were so dead that running anything much more than I did would've been super injudicious.

It's supposed to rain tomorrow, so it'll be a rest day tomorrow. Holy shit dead legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 62:39 02:39 12:32 12:32 5.00

6.66mi, 82:37, 25 FEB 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)
Dentist, New Dress (170bpm)

WX at 7 PM (0) Feb 25 61.0 (16.1) 30.2 (-1.0) 29.75 (1007) NW 7 RH 31
Odometer 25A: 171.7mi
TE 3.4/0.1. Exercise Load 103. Average/max heart rate = 133/154

The watch said to take a rest day. But it's the warmest day of the year so far, so I decided to get a run in anyway.

Went very easy as I knew I didn't want to overtrain TOO much.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:53 16:53 12:19 12:19 1.37
1.16 31:50 14:57 12:53 12:35 2.53
0.81 42:03 10:13 12:37 12:35 3.34
0.81 52:10 10:07 12:29 12:34 4.15
1.17 66:00 13:50 11:49 12:24 5.32
1.34 82:37 16:37 12:24 12:24 6.66

6.66mi on dreadmill, 75:31, 24 FEB 25, Lorton, Virginia

iThink:
Nothing as I was watching the film Battle of Algiers while I was running.

WX at 11 PM (4) Feb 24 40.3 (4.6) 28.2 (-2.1) 29.9 (1012) Calm
Odometer 25A: 165.0mi
TE 4.3/0.0. Exercise Load 177. Average/max heart rate = 141/150

Late start. But I got my 6.66 in. Then I did leg curls and leg extensions, resulting in some of the most crippling hamstring cramps I've ever had. Better now, though.

I didn't feel like I was going very hard, in spite of the training effect rating - I set the speed for 5.3mph as I was looking to burn lard. Heart rate was higher than might've been prudent for the first dreadmill run in a while.

Holy crap is Battle of Algiers a powerful movie. Never seen it until now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:27 11:27 11:27 11:27 1.00
1.00 22:47 11:20 11:20 11:23 2.00
1.00 34:07 11:20 11:20 11:22 3.00
1.00 45:29 11:22 11:22 11:22 4.00
1.00 56:46 11:17 11:17 11:21 5.00
1.00 68:03 11:17 11:17 11:20 6.00
0.66 75:31 07:28 11:19 11:20 6.66

10,000m on Concept2 Model D, 46:36.6, 19 FEB 25, Lorton, Virginia

 iThink: none as I was watching the Army-Yale lacrosse game from earlier today.

WX at      6 PM (23) Feb 19     23.7 (-4.6)     13.3 (-10.4)     30.27 (1025)     SSW 3     

Odometer 14B: 411.0mi
TE 3.7/0.0   Exercise load 124.  Average/max heart rate 139/156

Rowing instead of running outside in sub-freezing temperatures since my cold is still not completely gone. Was watching Army put a clinic on Yale...score was 11-3 about a third of the way thru the 3rd quarter when I finished. Not awesome, but that wasn't the goal - doing something substantive was the goal, which I did.

Splits
Distance:    10000
Time:    46:36.6
Avg/500m:    02:19.8
Drag Factor:    106
Per Mile:    00:07:30

4.61mi, 52:22, 18 FEB 25, Lorton, Virginia

iThink:
For Against, "The Pennines" (165bpm)

WX at 6 PM (23) Feb 18 34.2 (1.2) 0.1 (-17.7) 30.26 (1024) NW 7 RH 22 WC 28 (-2)
Odometer 25A: 157.9mi
TE 3.6/0.0. Exercise Load 117. Average/max heart rate = 138/147

Maintaining momentum. Today was cold, not the least of which because of the wind chill, but also, it is going to get colder tonight, so I needed to get this in ASAP.

Astoundingly, the VO2 max rating of 40 is holding, against all odds.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 15:54 15:54 11:31 11:31 1.38
1.13 29:22 13:28 11:55 11:42 2.51
2.10 52:22 23:00 10:57 11:22 4.61

4.21mi, 50:53, 17 FEB 25, Lorton, Virginia

iThink:
Kyle Richards, "Jester" from the PC video game Terminal Velocity (124bpm)

WX at 6 PM (23) Feb 17 39.4 (4.1) 5.5 (-14.7) 30.06 (1017) WNW 9 RH 23
Odometer 25A: 153.3mi
TE 3.3/0.0. Exercise Load 85. Average/max heart rate = 139/149

First workout in 11 days. Snow was one reason, having a terrible sinus cold was another. I went deliberately easy as I don't want to get sick again, but I got the first warning of "you are turning into a fat piece of shit" yesterday in earnest and I felt like I couldn't bag it off any further. Negative splits are partly from the usual rough start and the fact that most of the return was downhill.

Not sure I buy off on my VO2 max rating of 40, but I'll see how I feel later this week as I want to try to get in a consistent 4 or so a day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.11 26:30 26:30 12:34 12:34 2.11
2.10 50:53 24:23 11:37 12:05 4.21

10,000m on Concept2 Model D, 45:05.7, 6 FEB 25, Lorton, Virginia

 iThink: none as I was watching episode 6 of Deutschland 83.

WX at 7 PM (0) Feb 06     43.7 (6.5)     39.2 (4.0)     29.83 (1010)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 128.  Average/max heart rate 138/153

First erg in a bit since the weather improved. I took too long getting out the door and ended up rowing instead of running in the dark. This was suitable to task but the Garmin is still saying I'm overtrained. I still think my HRV baseline was off at start and that's probably a reason why.

Splits
Distance:    10000
Time:    45:05.7
Avg/500m:    02:15.3
Drag Factor:    101
Per Mile:    00:07:15

7.68mi, 87:44, 4 FEB 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 7 PM (0) Feb 04 46.9 (8.3) 22.1 (-5.5) 30.21 (1023) NW 7 RH 37
Odometer 25A: 149.1mi
TE 3.9/0.1. Exercise Load 151. Average/max heart rate = 133/148

Today was maybe ill-advised as I went long two days in a row, but there's snow forecasted for tomorrow, so I'm putting this in now to get something in before taking tomorrow off. I was trying to run more fluidly but I'm sure my knees are going to act up Real Soon Now.

I was surprised that my HRM was reading what it was -- I felt like I was definitely working harder than the HRM would suggest (and certainly running negative splits on something this long is another factor). My heart rate variability has been low for a few days now, although I think I'm going to chalk that up to a bad baseline since apart from today, I don't think I've been overtraining.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 15:29 15:29 11:33 11:33 1.34
1.17 29:44 14:15 12:11 11:51 2.51
1.31 45:12 15:28 11:48 11:50 3.82
1.31 60:03 14:51 11:20 11:42 5.13
1.17 72:44 12:41 10:50 11:33 6.30
1.38 87:44 15:00 10:52 11:25 7.68

6.66mi, 76:42, 3 FEB 25, Lorton, Virginia

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

WX at 6 PM (23) Feb 03 48.6 (9.2) 38.8 (3.8) 29.92 (1013) Calm RH 69
Odometer 25A: 142.4mi
TE 3.9/0.0. Exercise Load 154. Average/max heart rate = 142/154

First time running off pavement, doing my standard 6.66 run around my house. I deliberately was not going hard, but the uphill sections were still pretty challenging as I was trying not to go too deep into zone 3/4. Conditions were pleasant, helped a bit by the higher humidity today rather than what is usually the case in the winter. In spite of not going as hard as I thought, the times were better than the last time I had a recorded run, which I chalk up to not training as hard, not necessarily being in actually better shape. I need to start building base again as I have started to chunk out very slightly.

I do need to get more disciplined about stretching as my hamstrings and achilles tendon were definitely acting up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:07 19:07 11:27 11:27 1.67
1.66 38:15 19:08 11:32 11:29 3.33
1.66 57:14 18:59 11:26 11:28 4.99
1.67 76:42 19:28 11:39 11:31 6.66

7.71mi, 92:29, 1 FEB 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
Network Music Ensemble, Energy (160 bpm)

WX at 4 PM (21) Feb 01 48.0 (8.9) 14.7 (-9.6) 30.26 (1024) N 8 RH 26
Odometer 25A: 135.7mi
TE 3.7/0.0. Exercise Load 129. Average/max heart rate = 135/148

Where the fuck did January go?

Deliberately easy run today. This felt okay, although my hamstrings are very tight afterwards. Didn't realize both iThinks had the same BPM. If it works, it works.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:50 16:50 12:17 12:17 1.37
1.18 31:53 15:03 12:45 12:30 2.55
1.30 48:09 16:16 12:31 12:30 3.85
1.34 64:01 15:52 11:50 12:20 5.19
1.15 76:52 12:51 11:10 12:07 6.34
1.37 92:29 15:37 11:24 12:00 7.71

7.74mi, 89:08, 30 JAN 25, Lorton, Virginia

iThink:
Waterflame, Lines Fading (160 bpm)

WX at 5 PM (22) Jan 30 50.5 (10.3) 21.7 (-5.7) 30.17 (1021) SE 7 RH 31
Odometer 25A: 128.0mi
TE 3.8/0.0. Exercise Load 142. Average/max heart rate = 142/158

First run in fuckin' forever. Didn't want to go too hard, but I did at times. But it felt good to get out there. Knee pain on the medial side of the left knee at start for the first two miles, hip pain in the right rear in the last mile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:10 16:10 11:48 11:48 1.37
1.17 30:11 14:01 11:59 11:53 2.54
1.32 45:32 15:21 11:38 11:48 3.86
1.33 60:26 14:54 11:12 11:39 5.19
1.16 73:11 12:45 10:59 11:31 6.35
1.39 89:08 15:57 11:28 11:31 7.74

10,000m on Concept2 Model D, 46:17.7, 27 JAN 25, Lorton, Virginia

 iThink: none as I was watching the Toronto Rock at the Calgary Roughnecks.

WX at 10 PM (3) Jan 27     28.9 (-1.7)     22.3 (-5.4)     29.76 (1007)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.3   Exercise load 125.  Average/max heart rate 137/162

A surprisingly strong pull today even after going harder than I expected yesterday. What particularly pleased me was the really hard finish that I was able to hold in the last 500m - I started accelerating from 2:08 at that point and was going under 1:59/500m by the end.

Splits
Distance:    10000
Time:    46:17.7
Avg/500m:    02:18.9
Drag Factor:    108
Per Mile:    00:07:27

8,000m on Concept2 Model D, 35:27.2, 26 JAN 25, Lorton, Virginia

 iThink: none as I was watching episode 4 of Deutschland 83.

WX at 9 PM (2) Jan 26     29.5 (-1.4)     22.8 (-5.1)     30.17 (1021)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.1   Exercise load 128.  Average/max heart rate 143/154

I decided to cap my distance at 8km. I went faster than I expected and that was pretty good, but I've also taken a few days off that I probably should have been working.

Still better than nothing.

Splits
Distance:    8000
Time:    35:27.2
Avg/500m:    02:13.0
Drag Factor:    104
Per Mile:    00:07:08

10,000m on Concept2 Model D, 45:10.7, 22 JAN 25, Lorton, Virginia

 iThink: none as I was watching episode 3 of Deutschland 83.

WX at 9 PM (2) Jan 22     12.6 (-10.8)     -1.8 (-18.8)     30.48 (1032)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.2   Exercise load 131.  Average/max heart rate 139/157

I have misplaced the fob for the gym at my housing subdivision. I am very much discomfited. In lieu of running, I cranked out 10km on the erg and am somewhat mollified as I was keeping faster pace than I expected at my level of fitness.

Splits
Distance:    10000
Time:    45:10.7
Avg/500m:    02:15.5
Drag Factor:    108
Per Mile:    00:07:16

15,000m on Concept2 Model D, 93:26, 19 JAN 25, Lorton, Virginia

iThink: none as I was watching the Philadephia Wings at the Buffalo Bandits.

WX at      8 PM (1) Jan 19     31.5 (-0.3)     24.8 (-4.0)     29.85 (1010)     NW 16     light precipitation

Odometer 14B: 411.0mi
TE 3.2/0.0   Exercise load 92.  Average/max heart rate 131/149

My ass is still sore even after using the super-thick seat cushion. Just not as much as before, though. Exercise load feels low for relative effort but this is also a very different exercise than just running.

Average speed slowed since I was stopping to skip through the commercial breaks as before. I was pretty happy to be able to hold 2:14/500m in the last few thousand meters.

Splits
Distance:    15000
Time:    1:13:26.0
Avg/500m:    02:26.9
Drag Factor:    104
Per Mile:    00:07:53

6.66mi on dreadmill, 76:30, 17 JAN 25, Lorton, Virginia

iThink:
Alvvays, After the Earthquake (166 bpm)
The Get Up Kids, Ten Minutes (170bpm)
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
Sascha Collisson, Ablaze (176bpm)

WX at 10 PM (3) Jan 17 34.9 (1.6) 22.8 (-5.1) 30.11 (1019) SE 6 WC 30 (-1)
Odometer 25A: 120.3mi
TE 4.0/0.0. Exercise Load 170. Average/max heart rate = 140/147

I should've gone easier, but I wanted to finish faster. I need to run SLOW tomorrow and properly recover. The Forerunner 955 is saying I am overtraining. My acute and chronic exercise load is about right, but I haven't been getting enough sleep, so hoping to catch up on that this weekend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:32 11:32 11:32 11:32 1.00
1.00 23:05 11:33 11:33 11:33 2.00
1.00 34:37 11:32 11:32 11:32 3.00
1.00 46:10 11:33 11:33 11:33 4.00
1.00 57:42 11:32 11:32 11:32 5.00
1.00 69:01 11:19 11:19 11:30 6.00
0.66 76:30 07:29 11:20 11:29 6.66

8.0mi on dreadmill, 91:18, 15 JAN 25, Lorton, Virginia

iThink:
None as I was watching Bubba Ho-Tep while I was running easy.

WX at 9 PM (2) Jan 15 26.1 (-3.3) 6.6 (-14.1) 30.29 (1025) NW 7
Odometer 25A: 113.2mi
TE 4.0/0.0. Exercise Load 171. Average/max heart rate = 138/148

Easy run, 8 miles on the dreadmill to burn lard. Not bad and I even got a movie out of it!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:35 11:35 11:35 11:35 1.00
1.00 23:08 11:33 11:33 11:34 2.00
1.00 34:40 11:32 11:32 11:33 3.00
1.00 46:13 11:33 11:33 11:33 4.00
1.00 57:45 11:32 11:32 11:33 5.00
2.00 80:11 22:26 11:13 11:27 7.00
1.00 91:18 11:07 11:07 11:25 8.00

8.0mi on dreadmill, 85:59, 13 JAN 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170bpm)
Crystal Castles, Doe Deer (184bpm)
The Get Up Kids, Shorty (111bpm)
The Get Up Kids, Woodson (102bpm)

WX at 10 PM (3) Jan 13 30.9 (-0.6) 22.3 (-5.4) 30.02 (1016) Calm
Odometer 25A: 104.8mi
TE 4.6/0.0. Exercise Load 229. Average/max heart rate = 144/159

First time on the dreadmill in a while due to the snow and having a runny nose the last few days. Today was the first day I felt up to snuff and went harder than I expected - and was pretty glad I did it, especially given I've been slacking the last few days. So time to get back on the stick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:20 11:20 11:20 11:20 1.00
1.00 22:30 11:10 11:10 11:15 2.00
1.00 33:13 10:43 10:43 11:04 3.00
1.00 43:44 10:31 10:31 10:56 4.00
1.00 54:05 10:21 10:21 10:49 5.00
1.00 64:47 10:42 10:42 10:48 6.00
1.00 75:31 10:44 10:44 10:47 7.00
1.00 85:59 10:28 10:28 10:45 8.00

10,000m on Concept2 Model D, 46:31.3, 11 JAN 25, Lorton, Virginia

iThink: none as I was watching the Buffalo Bandits at the Ottawa Black Bears.

WX at 10 PM (3) Jan 11     30.7 (-0.7)     18.1 (-7.7)     29.9 (1012)     NW 3     
Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 131   Average/max heart rate 137/154

Seat cushion came in and I immediately put it to work. It sits a little high at first, but because it's memory foam, it'll sink down to a more reasonable height after a bit. The seat cushion is a must - the alternative was folding up towels to sit under my butt for longer rows...and since my standard pull is between 6km and 10km, it's going to be long rows.

I was stopping from time to time as I was skipping through the commercial breaks on the game. The average speed was a little lower than might be expected for this level of efficiency but I was actually pulling closer to 2:12-2:13/500m when I wasn't stopped. I just continued to run the clock while fast forwarding.

Splits
Distance:    10000
Time:    46:31.3
Avg/500m:    02:19.6
Drag Factor:    106
Per Mile:    00:07:29

10,000m on Concept2 Model D, 47:21.5, 9 JAN 25, Lorton, Virginia

 iThink: none as I was watching the Ottawa Black Bears at the Toronto Rock.

WX at 8 PM (1) Jan 09     28.6 (-1.9)     8.4 (-13.1)     30.09 (1018)     WNW 15     WC 17 (-8)
Odometer 14B: 411.0mi
TE 3.1/0.0  Exercise load 84  Average/max heart rate = 135/155

Still tinkering with Forerunner 955 syncing with the Concept2 PM5. Today was not a bad row, first time pull 10,000 in a while. I felt pretty good at times, but I was trying to do mostly endurance work and since I've got a runny nose, I wasn't going to go to the gym and be Patient Zero. My butt hurts, though, so I need to order a seat cushion.

Splits
Distance:    10000
Time:    47:21.5
Avg/500m:    02:22.1
Drag Factor:    108
Per Mile:    00:07:37

6,648m on Concept2 Model D, 30:41, 6 JAN 25, Lorton, Virginia

 iThink: none as I was watching Deutschland 83 on Amazon.

WX at 9 PM (2) Jan 06     28.6 (-1.9)     24.6 (-4.1)     29.76 (1008) NW 10 Light Snow Fog/Mist

Odometer 14B: 411.0mi

TE 2.7/0.1  Exercise load 61  Average/max heart rate = 128/140

Test of the new setup mounting an arm for a 24" monitor in place of the PM5 and moving the PM5 down to closer to the chain - which works very well for longer ergs. Also the first time I've erged in just about forever. Batteries were dead so they kept going out - required me to do this in two sittings after the PM5 blanked out when I stopped pulling.

Splits
Distance:    6648
Time:    30:41.0
Avg/500m:    02:18.5
Drag Factor:    104
Per Mile:    00:07:26

7.7mi, 90:31, 4 JAN 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 4 PM (21) Jan 04 30.9 (-0.6) 9.3 (-12.6) 30.1 (1019) WNW 16 RH 19 WC 19 (-7)
Odometer 25A: 96.4mi
TE 3.6/0.2. Exercise Load 133. Average/max heart rate = 133/145

Deliberate slow run for once and it went well, in spite of the cold conditions exacerbated by the winds. At least the winds have calmed down some from earlier today, though. Legs are tired, so I'll see how I feel later and if I run tomorrow, it'll be a shorter distance on a flatter course than today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:14 16:14 11:51 11:51 1.37
1.20 31:08 14:54 12:25 12:07 2.57
1.28 46:43 15:35 12:10 12:08 3.85
1.32 62:19 15:36 11:49 12:03 5.17
1.16 74:47 12:28 10:45 11:49 6.33
1.37 90:31 15:44 11:29 11:45 7.70

7.7mi, 86:42, 2 JAN 25, Lorton, Virginia

iThink:
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
The Cure, Primary (171bpm)
Sugarcult, Dead Living (160bpm)

5 PM (22) Jan 02 40.5 (4.7) 16.9 (-8.4) 30.11 (1019) WNW 6 RH 38
Odometer 25A: 88.7mi
TE 3.8/0.1. Exercise Load 154. Average/max heart rate = 135/149

I planned on going easy but went sizeably harder than I probably should've. I will do this route easier next time as I need to get disciplined about not blowing the off days. Weather was absolutely perfect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 15:44 15:44 11:29 11:29 1.37
1.23 30:22 14:38 11:54 11:41 2.60
1.25 45:09 14:47 11:50 11:44 3.85
1.31 59:38 14:29 11:03 11:33 5.16
1.16 71:58 12:20 10:38 11:23 6.32
1.37 86:42 14:44 10:45 11:16 7.69