10,000m on Concept2 Model D, 46:50.2, 30 JUN 25, Lorton, Virginia

iThink: Season 2, episode 2 of Andor.

WX at 9 PM (1) Jun 29 80.8 (27.1) 74.7 (23.7) 29.95 (1014) W 7

Odometer 14B: 411.0mi
TE 3.0/0.1 Exercise load 66, Avg/Max Power 129/145W Avg/Max HR 134/145

Deliberate easier row after yesterday going deep into zone 5. Also, I need to binge out Andor so now is as good a time as any.

Splits

Distance: 10000
Time: 46:50.2
Avg/500m: 02:20.5
Drag Factor: 104
Per Mile: 00:07:32

SGMT AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:12.6 9:12.6 02:18.1 02:18.1 2000
2000 0:18:31.3 9:18.7 02:19.7 02:18.9 4000
2000 0:28:13.0 9:41.7 02:25.4 02:21.1 6000
2000 0:37:33.7 9:20.7 02:20.2 02:20.9 8000
2000 0:46:50.2 9:16.5 02:19.1 02:20.5 10000

10,387m on Concept2 Model D, 48:00.4, 29 JUN 25, Lorton, Virginia

iThink: more highlights of this year's Critérium du Dauphiné.

WX at 9 PM (1) Jun 29 80.8 (27.1) 74.7 (23.7) 29.95 (1014) W 7

Odometer 14B: 411.0mi
TE NO READING Exercise load NO READING, Avg/Max Power NO READING Avg/Max HR 140/168

Late start after a sybaritic weekend of eating and drinking.
My gear wasn't synchronizing, so no metrics other than an estimate on heart rate. I knew I was dipping into zone 5 by the end.

Splits

Distance: 10387
Time: 48:00.4
Avg/500m: 02:18.7
Drag Factor: 104
Per Mile: 00:07:26

SGMT AGGREGATE PERSGMT SEG500m AVG500m DIST
2387 0:11:31.5 14:29.0 03:02.0 02:24.8 2387
2000 0:20:40.9 09:09.4 02:17.4 02:21.4 4387
2000 0:29:53.4 09:12.5 02:18.1 02:20.4 6387
2000 0:39:02.7 09:09.3 02:17.3 02:19.7 8387
2000 0:48:00.4 08:57.7 02:14.4 02:18.7 10387
 

6.04mi, 75:47, 27 JUN 25, Lorton, Virginia

iThink:
The Psychedelic Furs - Run and Run (148 bpm)

WX at 6 PM (22) Jun 27 71 (22) 69 (21) 30.1 (1019) Calm RH 93
Odometer 25A: 397.0mi | Odometer 25B: 34.2.mi
TE 3.5/0.0. Exercise Load 104. Average/max heart rate = 134/146

First run in a few days. My heat pump died this week, and most of last night was spent returning the house from 90F to 74F, the way I usually keep it. Today was going to be a zone 2 run but honestly, I felt better than I expected. I did take a few days off this week, due to the heat, and today was overcast and drizzly while a good 25-30F lower than the last two days.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.01 37:39 37:39 12:30 12:30 3.01
3.02 75:47 38:08 12:38 12:34 6.03
 

10,000m on Concept2 Model D, 48:43, 24 JUN 25, Lorton, Virginia

 iThink: none as I was watching highlights of this year's Critérium du Dauphiné, then RoboDoc, a documentary about the film RoboCop.

WX at 7 PM (23) Jun 24     96.6 (35.9)     71.1 (21.7)     30.05 (1017)     W 5     

Odometer 14B: 411.0mi
TE 3.3/0.6   Exercise load 94,  Avg/Max Power 137/158W  Avg/Max HR 137/158

I'm erging this week as the weather outside is too oppressive to exercise outside safely. Also, even the house is 75F in the basement in spite of the air conditioning going hard most of the day. I'm really pairing it up with fans for that reason.

Time was deceptive as the Amazon Fire Stick was being disobedient and not responding to the netrwork, so I had stopped briefly midway to try to fix it. The finish was surprisingly strong as I finished the last 2000m in 9:16.5.

Splits
Distance:    10000
Time:    48:43.0
Avg/500m:    02:26.1
Drag Factor:    100
Per Mile:    00:07:50

 

7.7mi, 1:41:31, 21 JUN 25, Lorton, Virginia

iThink:
Foggy, Come... (Into My Dream) (Aurora UK Radio) (140 bpm)

WX at 3 PM (19) Jun 21 90.1 (32.3) 63.9 (17.7) 30.1 (1019) SE 8 RH 41
Odometer 25A: 391.0mi | Odometer 25B: 34.2.mi
TE 3.7/0.0. Exercise Load 119. Average/max heart rate = 143/163

LSD, about the same intensity as before. I ran faster this time, mostly because of the lower heat index. But I was still dry by the end, and put down two liters of water right away afterwards. The last mile was definitely a mental gut check today, though.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.05 0:26:41 26:41 13:01 13:01 2.05
1.80 0:50:49 24:08 13:24 13:12 3.85
1.80 1:15:00 24:11 13:26 13:16 5.65
2.05 1:41:31 26:31 12:56 13:11 7.70
 

7.7mi, 1:46:52, 19 JUN 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at Noon (16) Jun 19 90.1 (32.3) 71.2 (21.8) 29.83 (1010) S 7 RH 53 Heat Index 96.3 (35.7)
Odometer 25A: 391.0mi | Odometer 25B: 26.5.mi
TE 3.5/0.0. Exercise Load 100. Average/max heart rate = 142/162

LSD. But given the weather and the distance, this was hard. My sweating was slowing down in the last third of the run and it was plainly obvious I didn't drink enough water beforehand. That was a grinder of a finish and of a run in general.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.05 0:28:29 28:29 13:54 13:54 2.05
1.80 0:53:52 25:23 14:06 13:59 3.85
1.80 1:19:13 25:21 14:05 14:01 5.65
2.05 1:46:52 27:39 13:29 13:53 7.70
 

5,000+5,000m on Concept2 Model D, 23:14+23:32, 16 JUN 25, Lorton, Virginia

 iThink: none as I was watching highlights of the first two stages of this year's Critérium du Dauphiné.

WX at 6 PM (22) May 14     71 (22)     66 (19)     29.85 (1010)     Calm     thunder in the vicinity

Odometer 14B: 411.0mi
TE 2.4/0.0   Exercise load 39,  Avg/Max Power 133/174W  Avg/Max HR 128/138
TE 3.0/0.0   Exercise load 65,  Avg/Max Power 135/188W  Avg/Max HR 136/148

First erg in a while, but it was raining all of today so I wasn't feeling like a run. These two rows were supposedly not that hard. That is totally not true as these were not easy!

Split in two legs as I had to stop midway through and reset.

Interestingly, I like watching cycling while I'm on the erg, maybe because when I feel sorry for myself, I see what these pro cyclists are doing and it motivates me to row faster.

Splits
Distance:    5019
Time:    23:14.0
Avg/500m:    02:18.9
Drag Factor:    101
Per Mile:    00:07:27

Distance:    5000
Time:    23:32.0
Avg/500m:    02:21.2
Drag Factor:    102
Per Mile:    00:07:34
 

6.01mi, 79:18, 13 JUN 25, Lorton, Virginia

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

WX at 8 PM (0) Jun 13 75 (24) 71 (22) 30 (1015) NNW 6 thunder; heavy rain; mist RH 87
Odometer 25A: 391.0mi | Odometer 25B: 18.8.mi
TE 3.3/0.0. Exercise Load 87. Average/max heart rate = 135/144

It was raining, which was pleasant. Less pleasant was how tired my legs felt. I am overdue to go to the gym, so I need to do that tomorrow, probably.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.83 24:42 24:42 13:30 13:30 1.83
1.19 39:43 15:01 12:37 13:09 3.02
1.18 56:02 16:19 13:50 13:20 4.20
1.81 79:18 23:16 12:51 13:12 6.01

4.19mi, 53:01, 11 JUN 25, Lorton, Virginia

iThink:
Ed Sheeran - Castle On The Hill (135 bpm)

WX at 7 PM (23) Jun 11 83.1 (28.4) 63.7 (17.6) 30.05 (1017) SE 3 RH 51
Odometer 25A: 385.0mi | Odometer 25B: 18.8.mi
TE 3.1/0.0. Exercise Load 72. Average/max heart rate = 133/146

Not too long, not too hard, given the heat. At least it was dry and not horrible. I really need to be judicious so I'm not inadvertently overtraining.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.08 26:27 26:27 12:43 12:43 2.08
2.11 53:01 26:34 12:35 12:39 4.19

4.94mi, 61:28, 10 JUN 25, Lorton, Virginia

iThink:
The Cure - A Forest (Tree Mix) (163 bpm)

WX at 8 PM (0) Jun 10 77.2 (25.1) 65.3 (18.5) 29.91 (1012) Calm RH 66
Odometer 25A: 380.8mi | Odometer 25B: 18.8.mi
TE 3.1/0.0. Exercise Load 73. Average/max heart rate = 130/145

Deliberate recovery run today as well as some easy exploring new trails.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.94 66:10 06:10 13:24 13:24 4.94

5.0mi, 61:28, 9 JUN 25, Lorton, Virginia

iThink:
The Get Up Kids, The Company Dime (148 bpm)
The Get Up Kids - Ten Minutes (170 bpm)

WX at 9 PM (1) Jun 09 75.7 (24.3) 68.0 (20.0) 29.77 (1008) E 3 RH 76
Odometer 25A: 380.8mi | Odometer 25B: 13.8.mi
TE 3.4/0.0. Exercise Load 96. Average/max heart rate = 139/154

Now this was some legitimate preparation for running in the heat. The Garmin Forerunner says I sweated out just over a liter. I wouldn't be surprised if it was more than that.

This was markedly harder than I normally run, but also after the last week and the heat, I'm not surprised. At least the negative split was nice.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.41 30:12 30:12 12:32 12:32 2.41
2.59 61:28 31:16 12:04 12:18 5.00

7.75mi, 1:43:25, 5 JUN 25, Lorton, Virginia

iThink:
Y. Takada - Primitive ~Origin~ (Hero's Theme) (151bpm)
soccer mommy - Abigail (117 bpm)
Max - Aim (140 bpm)

WX at 8 PM (0) Jun 05 78.8 (26.0) 66.0 (18.9) 29.97 (1014) ESE 6 RH 64
Odometer 25A: 375.8mi | Odometer 25B: 13.8.mi
TE 3.5/0.0. Exercise Load 101. Average/max heart rate = 137/154

First long run in the new shoes. They were noticeably more broken in by the end of this run, so that was a good thing since they were stiff at the outset.

Starting to adapt to the heat in earnest again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.07 27:59 27:59 13:31 13:31 2.07
1.80 52:40 24:41 13:43 13:37 3.87
1.80 76:43 24:03 13:22 13:32 5.67
2.08 103:25 26:42 12:50 13:21 7.75

4.2mi, 51:33, 3 JUN 25, Lorton, Virginia

iThink:
Bear McCreary - Dirty Hands (176 bpm)
Bear McCreary - All Along the Watchtower (124 bpm)
Metallica - Creeping Death (101 bpm)

WX at 8 PM (0) Jun 03 72.0 (22.2) 52.0 (11.1) 30.16 (1021) S 6 RH 49
Odometer 25A: 380.0mi | Odometer 25B: 6.0.mi
TE 3.2/0.0. Exercise Load 84. Average/max heart rate = 137/147

This was harder than I thought it should've been - and frankly, too hard after yesterday. Also transitioning back between new shoes and old shoes. Today was old shoes, albeit with new orthotics that haven't been squashed down, so they felt a bit softer.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 25:49 25:49 12:18 12:18 2.10
2.10 51:33 25:44 12:15 12:16 4.20

6.05mi, 74:44, 2 JUN 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)
The Beaches - Late Show (180 bpm)

WX at 9 PM (1) Jun 02 70.0 (21.1) 39.9 (4.4) 30.03 (1016) SW 5 RH 33
Odometer 25B: 6.0.mi
TE 3.6/0.0. Exercise Load 106. Average/max heart rate = 135/146

First run in six days. Fuck. Time to rebuild.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.83 22:43 22:43 12:25 12:25 1.83
1.19 37:37 14:54 12:31 12:27 3.02
1.20 53:00 15:23 12:49 12:34 4.22
1.83 74:44 21:44 11:53 12:21 6.05