3.33mi on dreadmill, 40:06, 31 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Dream Boy (126 bpm)

WX at 10 PM (2) Jul 31 77 (25) 73 (23) 29.94 (1013) Calm RH 88
Odometer 25A: 407.9mi | Odometer 25B: 78.3.mi
TE 3.3/0.0. Exercise Load 85. Average/max heart rate = 138/147

Late start, didn't want to run very far, and ended up doing 40 minutes on the dreadmill instead as I napped for two hours after getting back from work today.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
0.99 12:08 12:08 12:15 12:15 0.99
1.00 24:05 11:57 11:57 12:06 1.99
1.00 36:07 12:02 12:02 12:05 2.99
0.34 40:06 03:59 11:43 12:03 3.33

5.52mi, 70:35, 29 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Alvvays - After the Earthquake (166bpm)

WX at 9 PM (1) Jul 29 86.0 (30.0) 75.9 (24.4) 29.99 (1015) S 7 RH 72
Odometer 25A: 407.9mi | Odometer 25B: 74.4.mi

The heat has been oppressive and I waited until dusk to start. Today was markedly harder than before, and I went anaerobic enough where my watch thinks my MHR is 184 with a LTHR of 157. I'm not sure I buy off on that, but the only way to find out is really to push it to LTHR and above, and I haven't done much of that lately.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.82 23:50 23:50 13:06 13:06 1.82
0.94 35:55 12:05 12:51 13:01 2.76
1.65 57:18 21:23 12:58 13:00 4.41
1.11 70:35 13:17 11:58 12:47 5.52
 

6.66mi, 88:30, 27 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Beach Bunny - 6 Weeks (157 bpm)
Beach Bunny - Painkiller (123 bpm)

WX at 5 PM (21) Jul 27 80 (27) 77 (25) 29.96 (1014) SSW 5 light drizzle RH 91
Odometer 25A: 407.9mi | Odometer 25B: 69.9.mi
TE 3.3/0.0. Exercise Load 90. Average/max heart rate = 143/155

First run in a while. Last week was not good for exercise as there was a lot of stuff going on and it bumped my schedule. I was seriously thinking about bagging it off today but I realized it's been a while and I can't afford to take another day off.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 19:46 19:46 12:50 12:50 1.54
3.63 68:19 48:33 13:22 13:13 5.17
1.49 88:30 20:11 13:33 13:17 6.66
 

6.66mi, 84:27, 22 JUL 25, Lorton, Virginia

iThink:
Paramore - Emergency (168 bpm)

WX at 8 PM (0) Jul 22 78.3 (25.7) 66.7 (19.3) 30.07 (1018) Calm RH 68
Odometer 25A: 407.9mi | Odometer 25B: 63.2.mi
TE 3.6/0.0. Exercise Load 116. Average/max heart rate = 134/142

Yesterday was a rest day as my HRV was 21ms. That is not great.

GODDAMN did running 6.66 feel fucking good! I deliberately took it easy and ran flat base. Weather helped a LOT as it was markedly cooler than the last few days.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.32 15:56 15:56 12:04 12:04 1.32
4.00 67:06 51:10 12:47 12:37 5.32
1.34 84:27 17:21 12:57 12:41 6.66
 

6.07mi, 85:18, 20 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Pixie Cut (165 bpm)
The Get Up Kids - Ten Minutes (170 bpm)

WX at 8 PM (0) Jul 20 88.2 (31.2) 69.8 (21.0) 29.81 (1009) WSW 5 RH 55
Odometer 25A: 407.9mi | Odometer 25B: 56.5.mi
TE 3.2/0.0. Exercise Load 76. Average/max heart rate = 134/153

I felt like crap at the start and felt marginally better on the way back, but I knew this was going to be slow and gritty.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 26:10 26:10 14:09 14:09 1.85
1.19 43:04 16:54 14:12 14:10 3.04
1.18 60:25 17:21 14:42 14:19 4.22
1.85 85:18 24:53 13:27 14:03 6.07
 

10,000m on Concept2 Model D, 50:39, 19 JUL 25, Lorton, Virginia

iThink:
nothing as I was watching the Denver Outlaws vs. the Boston Cannons.

WX at 9 PM (1) Jul 19 78.8 (26.0) 74.5 (23.6) 29.93 (1013) Calm
Odometer 14B: 411.0mi
TE 3.0/0.0 Exercise load 62 Avg/Max HR 129/144 Avg/Max Power 118/165W

Not too hard tonight as the watch was advising 40 minutes of base, so I decided instead of a long run I was going to get in some TV sports - in this case, the Premier Lacrosse League.

Splits
Distance: 10000
Time: 50:39.0
Avg/500m: 02:32.0
Drag Factor: 104
Per Mile: 00:08:09

SGMT AGGREGATE PRSGMT  SEG500m AVG500m DIST
5000 0:26:33.0 26:33.0 02:39.3 02:39.3 5000
5000 0:50:39.0 24:06.0 02:24.6 02:32.0 10000

10,000m on Concept2 Model D, 45:37.9, 18 JUL 25, Lorton, Virginia

iThink:
nothing as I was watching highlights of the 2025 Tour de France.

WX at 10 PM (2) Jul 18 79.2 (26.2) 74.5 (23.6) 30.06 (1017) SSE 3 thunder in the vicinity
Odometer 14B: 411.0mi
TE 3.7/0.0 Exercise load 116, Avg/Max Power 141/195W Avg/Max HR 140/157

I was pleasantly surprised at this row. This was faster and stronger than I expected. Of course, watching highlights of the Tour de France is plenty of motivation to stop feeling sorry for myself!

Splits
Distance: 10000
Time: 45:37.9
Avg/500m: 02:16.9
Drag Factor: 104
Per Mile: 00:07:21
 

5.09mi, 67:46, 17 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Pixie Cut (165 bpm)

WX at 9 PM (1) Jul 17 87 (31) 77 (25) 29.92 (1013) WNW 6 light rain with thunder RH 70 HI 97.5 (36.4)
Odometer 25A: 407.9mi | Odometer 25B: 50.4.mi
TE 3.1/0.0. Exercise Load 69. Average/max heart rate = 136/152

Easy run due to the heat. I felt a lot better by the end of the second mile. It is pretty significant that the heat index is still 97.5 after sundown. I was traveling the last four days and was gainfully busy most of the weekend prior, so I didn't do much and now I'm considered to be in recovery, which is not necessarily wrong.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.52 19:58 19:58 13:08 13:08 1.52
2.25 50:33 30:35 13:36 13:25 3.77
1.32 67:46 17:13 13:03 13:19 5.09
 

6.00mi, 80:19, 11 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Painkiller (123 bpm)
Philip Glass - Lightning (100 bpm)
Dentist - New Dress (170 bpm)
Touché Amoré - I'll Be Your Host (82 bpm)

WX at 8 PM (0) Jul 11 84.7 (29.3) 75.9 (24.4) 29.95 (1014) SE 3 RH 76
Odometer 25A: 407.9mi | Odometer 25B: 45.3.mi
TE 3.1/0.0. Exercise Load 78. Average/max heart rate = 133/142

Easy run due to the heat, but also, because my left eye has been all fucked up all week. Ran an extra mile on the track for the middle leg, though.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 20:12 20:12 13:07 13:07 1.54
3.13 62:29 42:17 13:31 13:23 4.67
1.33 80:19 17:50 13:25 13:23 6.00
 

8,000m on Concept2 Model D, 36:39.7, 9 JUL 25, Lorton, Virginia

iThink:
nothing as I was watching Andor.

WX at 10 PM (2) Jul 09 73 (23) 71 (22) 29.97 (1014) SE 3
Odometer 14B: 411.0mi
TE 3.0/0.6 Exercise load 64, Avg/Max Power 136/172W Avg/Max HR 133/148

I've been knackered the last few days and I forced myself to get this one in, even as late as it was. I was glad I did, as I felt a lot better afterwards and it wasn't as hard as I feared.

Splits
Distance: 8000
Time: 36:39.7
Avg/500m: 02:17.5
Drag Factor: 103
Per Mile: 00:07:23

5.09mi, 67:43, 6 JUL 25, Lorton, Virginia

iThink:
Hilary Duff - Wake Up (121 bpm)
Alvvays, After the Earthquake (166 bpm)
Hilary Duff - Come Clean (118 bpm)

WX at 8 PM (0) Jul 06 82.9 (28.3) 73.9 (23.3) 29.97 (1014) SE 7 RH 74
Odometer 25A: 407.9mi | Odometer 25B: 39.3.mi
TE 3.0/0.0. Exercise Load 65. Average/max heart rate = 136/146

I wasn't feeling it today, but had to get it out there after taking yesterday off. I felt better after 3 miles.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.52 20:25 20:25 13:26 13:26 1.52
2.25 50:27 30:02 13:21 13:23 3.77
1.32 67:43 17:16 13:05 13:18 5.09

4.97mi, 70:22, 4 JUL 25, Lorton, Virginia

iThink:
Ed Sheeran - Castle On The Hill (135 bpm)
Phillip Phillips - Gone, Gone, Gone (118 bpm)

WX at 8 PM (0) Jul 04 76.3 (24.6) 61.9 (16.6) 30.06 (1017) Calm RH 61
Odometer 25A: 407.9mi | Odometer 25B: 39.2.mi
TE 2.7/0.0. Exercise Load 53. Average/max heart rate = 132/139

Very disciplined recovery run as the Garmin was telling me to run 24 minutes at 126bpm. Apparently I'm more beat up than I felt, so I figured I would burn lard for a while.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.66 23:16 23:16 14:01 14:01 1.66
1.98 51:41 28:25 14:21 14:12 3.64
1.33 70:22 18:41 14:03 14:09 4.97
 

4.89mi, 64:56, 3 JUL 25, Lorton, Virginia

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

WX at 9 PM (1) Jul 03 77.7 (25.4) 71.1 (21.7) 29.89 (1012) Calm RH 80
Odometer 25A: 407.9mi | Odometer 25B: 34.2.mi
TE 2.9/0.0. Exercise Load 64. Average/max heart rate = 133/143

Easy recovery run, deliberately so. Decided to check out the track at South County high school, and was running outside of lane 6 to reduce the amount of laps I actually was running. I could feel yesterday's run in my left hip, mostly due to failure to stretch. I need to be better about that.

I was much more disciplined about heart rate this time, and I hope it pays off.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.28 17:07 17:07 13:22 13:22 1.28
2.20 46:04 28:57 13:10 13:14 3.48
1.41 64:56 18:52 13:23 13:17 4.89
 

6.03mi, 75:05, 2 JUL 25, Lorton, Virginia

iThink:
Ed Sheeran - Castle On The Hill (135 bpm)
Max - Aim (140 bpm)

WX at 9 PM (1) Jul 02 79.7 (26.5) 72.9 (22.7) 29.85 (1010) Calm RH 80
Odometer 25A: 403.0mi | Odometer 25B: 34.2.mi
TE 3.5/0.0. Exercise Load 110. Average/max heart rate = 139/153

First run in a few days. It cooled off during the run, but I was going about what I felt was zone 2. Uphills were decidedly NOT zone 2, however, and I hit anaerobic threshold a few times.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.83 22:57 22:57 12:32 12:32 1.83
1.18 37:27 14:30 12:17 12:27 3.01
1.19 52:45 15:18 12:51 12:34 4.20
1.83 75:05 22:20 12:12 12:27 6.03