6.01mi, 73:37, 30 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 8 PM (0) Aug 30 65 (18.3) 53 (11.6) 30.09 (1018) ESE 1 RH 64
Odometer 25B: 152.8.mi
TE 3.6/0.0. Exercise Load 118. Average/max heart rate = 138/151

Two days off and amazing weather for this time of the year meant I decided to go a bit harder. I'm also starting to think about how I'm going to train climbing at levels of intensity above zone 3 as I've signed up for the Bay Bridge Run Walk in Annapolis for 9 November.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.81 23:13 23:13 12:50 12:50 1.81
1.20 37:28 14:15 11:52 12:27 3.01
1.19 52:28 15:00 12:36 12:30 4.20
1.81 73:37 21:09 11:41 12:15 6.01

3.01mi, 40:57, 27 AUG 25, Lorton, Virginia

iThink:
Y. Takada - Primitive ~Origin~ (Hero's Theme) (151bpm)

WX at 7 PM (23) Aug 27 75.2 (24.0) 48.6 (9.2) 30.1 (1019) WNW 3 RH 38
Odometer 25B: 146.8.mi
TE 2.3/0.0. Exercise Load 38. Average/max heart rate = 128/135

Weather remains good, but my legs were beat up after yesterday, so I deliberately ran 3 very disciplined easy miles today.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.50 20:53 20:53 13:55 13:55 1.50
1.51 40:57 20:04 13:17 13:36 3.01

7.00mi, 89:42, 26 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 9 PM (1) Aug 26 63.7 (17.6) 57.4 (14.1) 30.03 (1016) Calm RH 79
Odometer 25B: 143.8.mi
TE 3.5/0.0. Exercise Load 109. Average/max heart rate = 133/149

Weather was great and cooling off during my run, so it was good. A little harder than I thought, but it worked out. Distance was about right.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 26:58 26:58 13:05 13:05 2.06
1.44 46:04 19:06 13:16 13:10 3.50
1.44 64:28 18:24 12:47 13:03 4.94
2.06 89:42 25:14 12:15 12:49 7.00

4.19mi, 55:19, 24 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at Noon (16) Aug 24 79.7 (26.5) 66.9 (19.4) 29.92 (1013) S 6 RH 65
Odometer 25B: 136.8.mi
TE 3.0/0.0. Exercise Load 65. Average/max heart rate = 135/149

Legs were remarkably tired and running in the mid-day meant heat, so I knew today was going to be unambitious. Negative split on the return was to be expected with the downhill but I was also fully warmed up by 3 miles in. It always takes a while.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.09 28:04 28:04 13:26 13:26 2.09
2.10 55:19 27:15 12:59 13:12 4.19

3.02mi, 43:03, 22 AUG 25, Lorton, Virginia

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

WX at 8 PM (0) Aug 22 71.8 (22.1) 59.4 (15.2) 30.02 (1016) Calm RH 64
Odometer 25B: 132.6.mi
TE 2.3/0.0. Exercise Load 35. Average/max heart rate = 127/133

Recovery run after yesterday's burner. Surprisingly, I don't feel as destroyed as I might expect. I'm also getting a little more sleep than usual, so that probably helps too.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.02 43:03 43:03 13:56 13:56 3.02

7.69mi, 91:29, 21 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 8 PM (0) Aug 21 68 (20) 64 (18) 29.9 (1012) Calm RH 88
Odometer 25B: 137.3.mi
TE 4.3/0.2. Exercise Load 175. Average/max heart rate = 145/163

I didn't think I was going to go this fast or this hard, but the weather was good and it was hard to not go faster. So today was a good run but I know I need to be disciplined about recovery and rest days respectively.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.03 0:24:57 24:57 12:17 12:17 2.03
1.81 0:46:54 21:57 12:08 12:13 3.84
1.80 1:08:00 21:06 11:43 12:03 5.64
2.05 1:31:29 23:29 11:27 11:54 7.69

3.0mi, 41:34, 19 AUG 25, Lorton, Virginia

iThink:
For Against - The Pennines (165 bpm)

WX at 8 PM (0) Aug 19 71 (22) 66 (19) 30.05 (1017) Calm rain RH 84
Odometer 25B: 129.6.mi
TE 2.3/0.0. Exercise Load 36. Average/max heart rate = 129/137

A proper recovery run, aided by the cooler weather and rain. My legs are super beat up.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.00 41:34 41:34 13:51 13:51 3.00

7.74mi, 95:20, 18 AUG 25, Lorton, Virginia

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

WX at 7 PM (23) Aug 18 68.0 (20.0) 64.9 (18.3) 30.13 (1020) NE 8 light rain RH 90
Odometer 25B: 126.6.mi
TE 4.1/0.0. Exercise Load 147. Average/max heart rate = 140/155

I was a slug the last few days and I needed to get a run in. What I did not expect was to go fast and hard, and today was a pleasant surprise - although the weather was most certainly a contributor. My knees hurt, of course, afterwards. Ugh.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.06 0:26:17 26:17 12:46 12:46 2.06
1.80 0:49:27 23:10 12:52 12:49 3.86
1.81 1:11:20 21:53 12:05 12:35 5.67
2.07 1:35:20 24:00 11:36 12:19 7.74

8,000m on Concept2 Model D, 37:46.5, 13 AUG 25, Lorton, Virginia

iThink:
nothing as I was watching random shit on YouTube.

WX at 7 PM (23) Aug 13 78.1 (25.6) 73.0 (22.8) 29.84 (1010) WSW 3 light rain
Odometer 14B: 411.0mi
TE 3.0/0.0 Exercise load 62 Avg/Max HR 129/144 Avg/Max Power 118/165W

It was raining outside, so I decided on an erg, which felt harder than it was, but didn't go much above zone 2 minus some ill-advised pulling at the end.

Splits
Distance: 8000
Time: 37:46.5
Avg/500m: 02:21.7
Drag Factor: 102
Per Mile: 00:07:36

6.01mi, 75:24, 12 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - Chasm (162bpm)
The Cure - A Forest (live 1984 Wembley) (160bpm)
The Cure - A Forest (live 1985 Birmingham) (184bpm)

WX at 9 PM (1) Aug 12 77.7 (25.4) 74.5 (23.6) 29.94 (1013) Calm RH 89
Odometer 25B: 117.9.mi
TE 3.7/0.0. Exercise Load 122. Average/max heart rate = 139/162

I took yesterday off. I wasn't planning on going very hard as I thought it was still a bit warm and humid, but for some reason, I dipped into threshold pace and held it on and off (less some cramping in the calf) and finished very, very hard. That was unexpected. I NEED to do something tomorrow and go very easy.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.82 23:48 23:48 13:05 13:05 1.82
1.19 38:48 15:00 12:36 12:53 3.01
1.19 54:34 15:46 13:15 13:00 4.20
1.81 75:24 20:50 11:31 12:33 6.01

7.0mi, 90:41, 10 AUG 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
Beach Bunny - refrain of unreleased song
Beach Bunny - Chasm (162bpm)

WX at Noon (16) Aug 10 82.4 (28.0) 58.8 (14.9) 30.22 (1023) Calm RH 44
Odometer 25B: 111.9.mi
TE 3.5/0.3. Exercise Load 113. Average/max heart rate = 138/154

I took yesterday off and decided to run before it got too hot. I think the biggest difference maker was having a light headwind on the way back - I was able to run a lot more efficiently and even had a fast finish. I don't think this is necessarily representative of trends, but I think once it starts to get cooler, things will improve.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.04 0:27:34 27:34 13:31 13:31 2.04
1.63 0:49:13 21:39 13:17 13:25 3.67
1.24 1:05:46 16:33 13:21 13:24 4.91
2.09 1:30:41 24:55 11:55 12:57 7.00

4.01mi, 53:09, 8 AUG 25, Lorton, Virginia

iThink:
soccer mommy - Driver (100 bpm)
Eddie Money - I Think I'm In Love (152 bpm)

WX at 7 PM (23) Aug 08 79.2 (26.2) 60.4 (15.8) 30.16 (1021) E 3 RH 52
Odometer 25B: 104.9.mi
TE 2.8/0.0. Exercise Load 58. Average/max heart rate = 134/143

Sore from yesterday when I woke up, and dead legs for the first half of this run. All the uphills took a lot more effort than what the pace would suggest. Negative split is because it's mostly downhill on the return leg. Tomorrow is probably going to be a rest day as a result.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.98 26:37 26:37 13:27 13:27 1.98
2.03 53:09 26:32 13:04 13:15 4.01

6.71mi, 87:09, 7 AUG 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
soccer mommy - Abigail (117 bpm)

WX at 8 PM (0) Aug 07 77.5 (25.3) 64.4 (18.0) 30.21 (1023) E 3 RH 63
Odometer 25B: 100.9.mi

I took yesterday off as I felt tired and didn't want to overtrain. I offset that rest day yesterday with an attempt to run my standard distance but I went slightly long. As usual, base mileage to burn lard.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.53 19:16 19:16 12:36 12:36 1.53
3.64 66:27 47:11 12:58 12:51 5.17
1.54 87:09 20:42 13:26 12:59 6.71

4.0mi, 55:12, 5 AUG 25, Lorton, Virginia

iThink:
GBH- Gunned Down (158 bpm)

WX at 9 PM (1) Aug 05 75 (24) 69 (21) 30.25 (1024) Calm RH 83
Odometer 25A: 407.9mi | Odometer 25B: 94.2.mi

Fucking finally, a proper zone 23 run for real. I was feeling tired so I went short and easy.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
4.00 55:12 55:12 13:48 13:48 4.00

4.22mi, 53:29, 4 AUG 25, Lorton, Virginia

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

WX at 8 PM (0) Aug 04 75.0 (23.9) 64.9 (18.3) 30.13 (1020) Calm RH 71
Odometer 25A: 407.9mi | Odometer 25B: 90.2.mi

Easy run, attempt to be more disciplined about zone 2. Better than usual but still room for improvement. I went light because I didn't get much sleep last night.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 27:00 27:00 12:48 12:48 2.11
2.11 53:29 26:29 12:33 12:40 4.22

7.7mi, 1:41:47, 2 AUG 25, Lorton, Virginia

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

WX at 2 PM (18) Aug 02 77.4 (25.2) 57.2 (14.0) 30.2 (1022) Calm RH 49
Odometer 25A: 407.9mi | Odometer 25B: 86.0.mi

The heat finally broke and I decided to celebrate with a long run. Today was an attempt to stay disciplined about heart rate and for the most part I was good about it. Definitely harder at the end as I was more tired.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.04 0:27:23 27:23 13:25 13:25 2.04
1.81 0:51:56 24:33 13:34 13:29 3.85
1.81 1:16:02 24:06 13:19 13:26 5.66
2.04 1:41:47 25:45 12:37 13:13 7.70