6.01mi+lift, 73:32, 16 DEC 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
Beach Bunny - Cuffing Season (84 bpm)

WX at 6 PM (23) Dec 16 29.7 (-1.3) 16.7 (-8.5) 30.17 (1021) Calm RH 57
Odometer 25B: 327.6mi
Odometer 25C: 68.8mi
TE 3.3/0.1. Exercise Load 100. Average/max heart rate = 135/145

Cold but not as insanely cold as earlier, and thus, I went for a run while it was still light. Mostly. Of course, I finished in the dark. I wasn't going hard, but I did want to stretch things out after my previous rowing session.

Post-run lift after dinner. Felt a bit lightheaded, so discretion is the better part of valor.

Lifting today:
Overhead Barbell Press 10/10/10 @65
Back squat 10/10/10 @75
Romanian Deadlift 10/10/10 @75

SGMT AGGRG PERSG PERMI AVGPC DIST
2.32 28:26 28:26 12:15 12:15 2.32
0.69 36:57 08:31 12:20 12:16 3.01
0.70 46:18 09:21 13:21 12:29 3.71
2.30 73:32 27:14 11:50 12:14 6.01

10,000m on Concept2 Model D, 45:42.2, 15 DEC 25, Lorton, Virginia

iThink:
nothing as I was watching the French language film Le Samouraï.

WX at 6 PM (23) Dec 15 28.4 (-2.0) 13.8 (-10.1) 30.31 (1026) Calm
Odometer 14B: 411.0mi
Row TE 3.2/0.1 Exercise load 91 Avg/Max HR 138/153 Avg/Max Power 136/204W

Too cold and icy to run outside, and haven't lifted yet, but I pulled up the drag factor a bit and was pulling 10,000. The higher drag factor took a little while to get used to but the speed was better in the end.

Splits

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:05.8 9:05.8 02:16.4 02:16.4 2000
2000 0:18:12.6 9:06.8 02:16.7 02:16.6 4000
2000 0:27:22.6 9:10.0 02:17.5 02:16.9 6000
2000 0:36:36.1 9:13.5 02:18.4 02:17.3 8000
2000 0:45:42.2 9:06.1 02:16.5 02:17.1 10000

9.00mi, 1:44:51, 13 DEC 25, Lorton, Virginia

iThink:
Touché Amoré - I'll Be Your Host (82bpm)
Beach Bunny - Dream Boy (126bpm)
Sugarcult, Dead Living (160bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 1 PM (18) Dec 13 43.9 (6.6) 29.7 (-1.3) 30.03 (1016) SW 3 RH 57
Odometer 25B: 321.6mi
Odometer 25C: 77.8mi
TE 4.2/0.0. Exercise Load 180. Average/max heart rate = 145/163

I was thinking I was going to go LSD but it was not slow and it was not easy. HR was about 10 above what I expected. Last mile and a half I turned on the effort significantly more. I think the elevated HR was because of wearing sweatgear. Still a good, productive run.

Today also marks the end of my first year living in my current place. It's been an interesting year so far. Some good, some bad, but on the balance okay.

SGMT AGGREGT PERSG PERMI AVGPC DIST
2.32 0:27:41 27:41 11:56 11:56 2.32
1.53 0:46:00 18:19 11:58 11:57 3.85
0.65 0:53:42 07:42 11:50 11:56 4.50
0.66 1:01:42 08:00 12:08 11:57 5.16
1.01 1:14:00 12:18 12:11 12:00 6.17
0.79 1:23:02 09:02 11:26 11:56 6.96
2.04 1:44:51 21:49 10:42 11:39 9.00

4.73mi, 60:03, 11 DEC 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 5 PM (22) Dec 11 37.0 (2.8) 12.6 (-10.8) 29.89 (1012) WNW 10 RH 36 WC 30 (-1.0)
Odometer 25B: 321.6mi
Odometer 25C: 68.8mi
TE 3.0/0.0. Exercise Load 72. Average/max heart rate = 132/141

Jesus fucking airborne christ is it cold as balls outside. I didn't factor in the wind and even with gloves on, my fingers are still feeling it. As well as my head.

Easy run today, similar to yesterday but wanted to go longer. Didn't want to run very long in the dark so cut it a little shorter than I would've liked.No big deal as I acclimate to the cold.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 26:50 26:50 12:43 12:43 2.11
1.04 40:17 13:27 12:56 12:47 3.15
1.58 60:03 19:46 12:31 12:42 4.73

4.04mi, 51:15, 10 DEC 25, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)

WX at 7 PM (0) Dec 10 45.9 (7.7) 34.7 (1.5) 29.48 (998) S 5 RH 65
Odometer 25B: 321.6mi
Odometer 25C: 64.1mi
TE 2.8/0.0. Exercise Load 60. Average/max heart rate = 131/139

Easy run. I had watched a documentary about Cliff Young, the 61-year-old Australian ultrarunner. In particular, I was looking at his gait and seeing if I could replicate it for max efficiency for long runs. I'll try it on something longer than four.

My HRV is still low.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 25:37 25:37 12:41 12:41 2.02
2.02 51:15 25:38 12:41 12:41 4.04

10,000m on Concept2 Model D, 47:36.7, 8 DEC 25, Lorton, Virginia

iThink:
nothing as I was watching the second half of this past weekend's Johns Hopkins-Salisbury football game.

WX at 6 PM (23) Dec 08 31.8 (-0.1) 6.6 (-14.1) 30.26 (1024) NE 6
Odometer 14B: 411.0mi
Row TE 3.0/0.0 Exercise load 72 Avg/Max HR 134/148 Avg/Max Power 125/253W

Moderate (but not easy or hard) erg today, after yesterday's long run. No lifting today as I didn't want to strain it too much (and the erging will do plenty). No running as it's going to be cold as hell tonight.

Splits

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:55.2 9:55.2 02:28.8 02:28.8 2000
2000 0:19:21.0 9:25.8 02:21.5 02:25.1 4000
2000 0:28:45.0 9:24.0 02:21.0 02:23.8 6000
2000 0:38:18.7 9:33.7 02:23.4 02:23.7 8000
2000 0:47:36.7 9:18.0 02:19.5 02:22.8 10000

9.0mi, 1:53:52, 7 DEC 25, Lorton, Virginia

iThink:
Pom Pom Squad - Messages (154bpm)
The Get Up Kids - Ten Minutes (170 bpm)
The Cure - A Forest (81bpm)
Touché Amoré - Lament (167bpm)

WX at 4 PM (21) Dec 07 43.0 (6.1) 34.9 (1.6) 30.05 (1017) SSW 6 RH 72
Odometer 25B: 317.5mi
Odometer 25C: 64.1mi
TE 3.6/0.0. Exercise Load 124. Average/max heart rate = 139/153

First legitimate long run in a very long while. My legs are tired as I would expect, but I also need to get used to running those distances again (mostly motivated by a desire to run the Taco Bell 50k next year if there is one). First mile HRM readings were wildly off as my chest strap had not yet made good electrical contact, so I computed average and max heart rates from all splits other than the beginning.

My HRV is lower (22) than its low usual (about 28). This is not a good sign, and I'm not sure why.

SGMT AGGREGT PERSG PERMI AVGPC DIST
2.04 0:26:09 26:09 12:49 12:49 2.04
1.81 0:49:32 23:23 12:55 12:52 3.85
0.65 0:57:55 08:22 12:53 12:52 4.50
0.65 1:06:33 08:38 13:17 12:55 5.15
1.81 1:28:51 22:18 12:19 12:46 6.96
2.04 1:53:52 25:01 12:16 12:39 9.00

5,016m+5,000m on Concept2 Model D + lift, 46:35.8, 5 DEC 25, Lorton, Virginia

iThink:
nothing as I was watching the first half of last week's San Diego Seals-Ottawa Black Bears game.

WX at 4 PM (21) Dec 05 30 (-1) 26 (-3) 30.05 (1017) Calm light precipitation
Odometer 14B: 411.0mi
Lift TE 0.9/0.0 Exercise load 10 Avg/Max HR 109/132 Row1 TE 2.8/0.0 Exercise load 57 Avg/Max HR 135/146 Avg/Max Power 132/168W Row2 TE 3.0/0.0 Exercise load 68 Avg/Max HR 140/149 Avg/Max Power 129/169W

First time in a while on the erg, but it was pretty sloppy outside, and my inner monologue of "you fat piece of shit, do something" was pretty loud today. First erg stopped at 5016 because I was readjusting the erg so I didn't have to look off-axis to watch the game. The second one was much harder and I felt a little bit of strain in the right shoulder and upper back, so I'll be watching that a bit more carefully.

I may do a similar erg later this weekend to just burn lard.

Lifting

Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10/10 @115
Back squat 10/10/10 @75
Overhead Barbell Press 10/10/10 @65

Splits

METR AGGREGATE PERSGMT SEG500m AVG500m DIST
5016 0:23:19.7 23:19.7 02:19.5 02:19.5 5016
5000 0:46:35.8 23:16.1 02:19.6 02:19.6 10016

6.05mi, 70:37, 1 DEC 25, Lorton, Virginia

iThink:
Pom Pom Squad - Messages (154bpm)

WX at 5 PM (22) Dec 01 39.4 (4.1) 21.4 (-5.9) 30.28 (1025) Calm RH 48
Odometer 25B: 317.5mi
Odometer 25C: 55.1mi
TE 3.6/0.0. Exercise Load 120. Average/max heart rate = 140/150

After being a slug for almost a week, I decided to go for about 6, although I think my early jackrabbitty pace was because of it being chilly - and it got colder while I was out there as the sun went down.

I didn't think I was going very hard today. Still, today was fast, something I didn't quite expect. The dead legs from last week have gone away after what ended up being five days' worth of literally doing nothing but eating (and two days of long driving on Saturday and Sunday).

Segment three is always slower than segment two inasmuch as it's more uphill than the same leg going the other direction.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.84 22:07 22:07 12:01 12:01 1.84
1.19 36:11 14:04 11:49 11:57 3.03
1.19 50:34 14:23 12:05 11:59 4.22
1.83 70:37 20:03 10:57 11:40 6.05