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