6.03mi, 78:19, 29 APR 25, Lorton, Virginia

iThink:
A Day to Remember - All I Want (160bpm)

WX at 7 PM (23) Apr 29 81.0 (27.2) 58.8 (14.9) 29.95 (1014) SSE 8 RH 46
Odometer 25A: 325.8mi
TE 3.1/0.0. Exercise Load 79. Average/max heart rate = 130/143

JTFC DEAD LEGS FML. I need to run very light tomorrow, but even running zone 2 was an ordeal today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 24:13 24:13 13:18 13:18 1.82
1.20 39:38 15:25 12:51 13:07 3.02
1.20 55:27 15:49 13:11 13:08 4.22
1.81 78:19 22:52 12:38 12:59 6.03

7.14mi+lift, 91:10, 27 APR 25, Lorton and Fort Belvoir, Virginia

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

WX at 7 PM (23) Apr 27 70.7 (21.5) 25.2 (-3.8) 30.11 (1019) NW 10 RH 17
Odometer 25A: 319.8mi
Lift TE 1.3/0.7. Exercise Load 24 Average/max heart rate = 106/145
Run TE 3.4/0.0. Exercise Load 103 Average/max heart rate = 134/148

Lifting, but no leg extensions as the machine was out of order. Lat pulldowns are a bit harder (and I don't want to strain my elbow tendons in doing so either) and the leg press I'm getting stronger. Overhead press was at the limits of ability.

Run was a predictable slow start. Return leg was much faster, mostly from downhill, but also from being warmed up full on the return leg, which I most definitely was not on the outbound.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10/10/10 @70
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Leg press 10 @230 on machine, 15 @348, 15/15 @368
Dumbbell Bench Press 12/10/10 @35

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 27:24 27:24 13:22 13:22 2.05
1.53 47:10 19:46 12:55 13:11 3.58
1.52 66:22 19:12 12:38 13:01 5.10
2.04 91:09 24:47 12:09 12:46 7.14

lift only, 23 APR 25, Fort Belvoir, Virginia

iThink:
None.

WX at 8 PM (0) Apr 23 64 (18) 44 (7) 30.19 (1022) Calm
Odometer: N/A
Lift TE 1.2/0.1. Exercise Load 16 Average/max heart rate = 107/130


Lifting only to put in a deposit to my back doesn't bug me later on.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Barbell Overhead Press 10/10/10 @70
Leg press 15/15/15 @368
Lat Pulldown 10/10/10/10 @120
Dumbbell Bench Press 12/10/10 @35
Leg Extension 10@40, 10 each @20, 10 each @15

5.0mi, 60:14, 22 APR 25, Lorton, Virginia

iThink:
The Smiths - Vicar In A Tutu (125bpm)
The Smiths - There Is A Light That Never Goes Out (136bpm)

WX at 8 PM (0) Apr 22 75.7 (24.3) 40.3 (4.6) 30 (1015) NW 7 RH 28
Odometer 25A: 312.6mi
TE 3.2/0.0. Exercise Load 90. Average/max heart rate = 133/147

Started easy, then went faster. I should lift tomorrow. At least the weather was pleasant after it being warm (82F/28C) this afternoon.

These two songs are back-to-back on the album The Queen is Dead. Where one goes, the other follows.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.50 31:02 31:02 12:25 12:25 2.50
2.50 60:14 29:12 11:41 12:03 5.00

6.66mi, 84:46, 21 APR 25, Lorton, Virginia

iThink:
Veruca Salt - Seether (136bpm)
Deep Forest With Peter Gabriel - While The Earth Sleeps (120bpm)

WX at 9 PM (1) Apr 21 69.6 (20.9) 61.3 (16.3) 29.99 (1015) Calm RH 74
Odometer 25A: 307.6mi
TE 3.2/0.0. Exercise Load 91. Average/max heart rate = 130/145

Deliberately not hard as I didn't want to bang up my knees too much. I should go back to the gym no later than Wednesday, though, as an insurance policy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 23:25 23:25 12:52 12:52 1.82
1.49 42:14 18:49 12:38 12:46 3.31
1.34 60:15 18:01 13:27 12:57 4.65
2.01 84:46 24:31 12:12 12:44 6.66

lift only, 18 APR 25, Fort Belvoir, Virginia

iThink:
None

WX at 8 PM (0) Apr 18 76.6 (24.8) 46.9 (8.3) 30.02 (1016) SSE 6
Odometer N/A
Lift TE 1.8/0.8. Exercise Load 30 Average/max heart rate = 109/138

Back and knee pain was really bad and I needed to get to the gym tonight, so I did.
After yesterday, no running today. Legs were really banged up.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Barbell Overhead Press 10 @65, 10/10 @70
Lat Pulldown 10 @100, 10/10 @120
Leg press 15/15/15/15 @368
Alternating Dumbbell Chest Press 7/6/5 @30
Leg Extension 10/10/10 @25

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