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