10,000m on Concept2 Model D, 46:03.1, 30 JAN 26, Lorton, Virginia

iThink:
nothing as I was watching a professional New Zealand cricket T20 match.

WX at 10 PM (3) Jan 30 18.0 (-7.8) -2.0 (-18.9) 30.28 (1025) NNW 8 WC 8 (-13) RH 40
Row TE 3.2/0.9 Load 10
Avg/Max Heart Rate 138/163
Avg/Max/Normalized Power 133W/252W/133W
Total strokes 1088, Avg rate 23spm, Avg dist/str 9.17m

Late start. It's easier to watch cricket than lacrosse as the breaks in between the overs are a lot shorter than commercial breaks in a US sporting event. I was experimenting with a slightly higher drag factor, and it paid off with more speed at relatively lower effort. Of course, after the last week, it's entirely possible I'm getting stronger, which also makes sense given that I haven't run in a while due to the snow and ice outside.

Splits
Distance: 10000
Time: 46:03.1
Avg/500m: 02:18.2
Drag Factor: 121
Per Mile: 00:07:25

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:19.4 9:19.4 02:19.8 02:19.8 2000
2000 0:18:35.2 9:15.8 02:18.9 02:19.4 4000
2000 0:27:47.2 9:12.0 02:18.0 02:18.9 6000
2000 0:37:01.3 9:14.1 02:18.5 02:18.8 8000
2000 0:46:03.1 9:01.8 02:15.4 02:18.2 10000

10,000m on Concept2 Model D, 45:37.0, 28 JAN 26, Lorton, Virginia

iThink:
nothing as I was watching a professional New Zealand cricket T20 match.

WX at 4 PM (21) Jan 28 25.7 (-3.5) 3.6 (-15.8) 30.06 (1017) Calm RH 37
Row TE 3.8/0.0 Load 137
Avg/Max Heart Rate 145/161
Avg/Max/Normalized Power 137W/249W/137W
Total strokes 1066, Avg rate 23spm, Avg dist/str 9.383m

Faster than I expected to go. I was pulling sub-2:00/500m for a part of the last 500m. I did take yesterday off, so there's that, as well as probably just getting stronger after rowing more often. I don't think the roads are going to be passable for runners for a while, so I think I'm going to be spending more quality time on the erg.

Splits
Distance: 10000
Time: 45:37.1
Avg/500m: 02:16.9
Drag Factor: 113
Per Mile: 00:07:20

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:11.3 9:11.3 02:17.8 02:17.8 2000
2000 0:18:24.1 9:12.8 02:18.2 02:18.0 4000
2000 0:27:32.5 9:08.4 02:17.1 02:17.7 6000
2000 0:36:40.4 9:07.9 02:17.0 02:17.5 8000
2000 0:45:37.1 8:56.7 02:14.2 02:16.9 10000

10,000m on Concept2 Model D, 47:19.8, 26 JAN 26, Lorton, Virginia

iThink:
nothing as I was watching a professional New Zealand cricket T20 match.

WX at 8 PM (1) Jan 26 22.6 (-5.2) 3.9 (-15.6) 30.09 (1018) WNW 15 WC 10 (-12), RH 43
Odometer 14B: 411.0mi
Row TE 3.1/0.0 Load 74 AHR/MHR 135/146 Avg/Max/Normalized 122W/145W/123W
Total strokes 1089, Avg rate 23spm, Avg dist/str 9.18m

Easier, controlled row. Didn't want to go too hard after yesterday, and was successful.

Goddamn, it's cold outside!

Splits
Distance: 10000
Time: 47:19.8
Avg/500m: 02:22.0
Drag Factor: 112
Per Mile: 00:07:37

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:25.3 9:25.3 02:21.3 02:21.3 2000
2000 0:18:54.0 9:28.7 02:22.2 02:21.7 4000
2000 0:28:23.3 9:29.3 02:22.3 02:21.9 6000
2000 0:37:55.5 9:32.2 02:23.1 02:22.2 8000
2000 0:47:19.8 9:24.3 02:21.1 02:22.0 10000

10,000m on Concept2 Model D, 46:22.3, 25 JAN 26, Lorton, Virginia

Think:
nothing as I was watching a professional New Zealand cricket T20 match.

WX at 8 PM (1) Jan 25 23 (-5) 19 (-7) 29.77 (1008) W 6 light drizzle RH 85 WC 15 (-9)
Odometer 14B: 411.0mi
Row TE 3.5/0.0 Exercise load 110 Avg/Max HR 142/156 Avg/Max Power 130/203W Normalized Power 131W

Harder than I expected, but my HRV was up to 30 from its very low average of 21-22 the last week or two, so I think I could afford it. I need to go easier tomorrow, though.

Splits
Distance: 5000
Time: 23:59.6
Avg/500m: 02:24.0
Drag Factor: 110
Per Mile: 00:07:43

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:07.9 9:07.9 02:17.0 02:17.0 2000
2000 0:18:25.0 9:17.1 02:19.3 02:18.1 4000
2000 0:27:48.4 9:23.4 02:20.9 02:19.0 6000
2000 0:37:11.2 9:22.8 02:20.7 02:19.5 8000
2000 0:46:22.2 9:11.0 02:17.8 02:19.1 10000

6.65mi, 85:50, 23 JAN 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 6 PM (23) Jan 23 44.6 (7.0) 5.9 (-14.5) 30.18 (1022) NW 7 RH 19
Odometer 25B: 381.0mi
Odometer 25C: 90.7mi
TE 3.3/0.0. Exercise Load 89. Average/max heart rate = 136/150

Feeling some dead legs today so it's probably good that we're going to get snow of biblical proportions tomorrow. I need some time off. This is effectively 666 even if I was .01 short.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.20 28:21 28:21 12:53 12:53 2.20
2.25 57:28 29:07 12:56 12:55 4.45
2.20 85:50 28:22 12:54 12:54 6.65

6.66mi+lift, 84:20, 21 JAN 25, Lorton, Virginia

iThink:
Above & Beyond feat. Oceanlab - On a Good Day (Daniel Kandi remix) (138bpm)

WX at 4 PM (21) Jan 21 42.4 (5.8) 1.9 (-16.7) 30.24 (1024) SSE 8 RH 18
WX at 6 PM (23) Jan 21 41.2 (5.1) 6.1 (-14.4) 30.21 (1023) SE 6 RH 22
Odometer 25B: 374.3mi
Odometer 25C: 90.7mi
Lift TE 1.4/0.8. Exercise Load 24 Average/max heart rate = 113/134
Run TE 3.3/0.0. Exercise Load 96 Average/max heart rate = 138/148

First lift and run in a very long while. It was cold today, so I went a little heavier on snivel gear, which was well warranted given the wind today. Unsurprisingly, I started to speed up around the 48 minute mark. I need to make minor adjustments so it's exactly 6.66 as I hit it a little early on the return leg and immediately started walking. Maybe run in lane 5 or 6 versus lane 7.

I've reconfigured my power rack for quickly changing out between workouts. Glad I figured that out, although I chanced on it by accident.

Knees were definitely feeling the old shoes by the end of this run. I probably can get them to just 400 and it's definitely time to replace them.

Lifting today:
Deadlift 10/10/10@135
Barbell Row 10/10/10 @115
Overhead Barbell Press 10/10/10 @65
Front squat 10 @75, 10/10 @65

SGMT AGGRG PERSG PERMI AVGPC DIST
2.23 28:31 28:31 12:47 12:47 2.23
2.26 57:12 28:41 12:42 12:44 4.49
2.17 84:20 27:08 12:30 12:40 6.66

7.07mi, 90:20, 19 JAN 26, Lorton, Virginia

iThink:
For Against - Outside A Heart (152 bpm)

WX at 7 PM (0) Jan 19 31.8 (-0.1) 16.7 (-8.5) 30.04 (1017) Calm RH 53
Odometer 25B: 366.6mi
Odometer 25C: 90.7mi
TE 3.4/0.0. Exercise Load 94. Average/max heart rate = 138/150

LSD, mostly, on the track. Today was harder than it felt, but my knees definitely were feeling parts of this run.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.57 19:27 19:27 12:23 12:23 1.57
3.83 69:15 49:48 13:00 12:49 5.40
1.67 90:20 21:05 12:37 12:47 7.07

lift only, 6:53 work time, 14 JAN 26, Lorton, Virginia

iThink:
None as I was too busy just trying to breathe.

WX at 6 PM (23) Jan 14 50.2 (10.1) 33.8 (1.0) 29.44 (996) SE 7
Odometer 25B: 359.5mi
Odometer 25C: 90.7mi
Lift TE 1.3/0.1. Exercise Load 16 Average/max heart rate = 109/134

Lifting for the first time in a long while. I was limited as to what I was going to do so I didn't do something stupid like the last time I did Romanian deadlifts. I was too exhausted to run today.

Lifting today:
Overhead Barbell Press 10/10/10 @65
Front squat 10/10/10 @65
Deadlift 10/10/10@115
Barbell Row 10/10/10 @115

5.25mi, 70:50, 13 JAN 26, Lorton, Virginia

iThink:
Beach Bunny - Chasm (162 bpm)
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 6 PM (23) Jan 13 46.0 (7.8) 28.4 (-2.0) 29.81 (1009) SE 5 RH 50
Odometer 25B: 359.5mi
Odometer 25C: 90.7mi
TE 2.8/0.0. Exercise Load 57. Average/max heart rate = 127/136

LSD in all but distance. I didn't want to push it too much as I was really beat from the last hard run.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.64 35:51 35:51 13:35 13:35 2.64
2.61 70:50 34:59 13:24 13:30 5.25

7.76mi, 93:31, 11 JAN 26, Lorton, Virginia

iThink:
The Beths - Dying to Believe (178bpm)
Pom Pom Squad - Messages (154bpm)

WX at 6 PM (23) Jan 11 37.8 (3.2) 13.8 (-10.1) 30.09 (1018) W 20G30 RH 36
Odometer 25B: 354.2mi
Odometer 25C: 90.7mi
TE 3.9/0.1. Exercise Load 142. Average/max heart rate = 147/156

Today was much harder than I expected, but there was also gale-force winds going in and out.

Tinnitus is reduced some but not much.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.08 25:58 25:58 12:29 12:29 2.08
1.81 48:49 22:51 12:37 12:33 3.89
1.80 70:03 21:14 11:48 12:19 5.69
2.07 93:31 23:28 11:20 12:03 7.76

4.04mi, 53:52, 8 JAN 26, Lorton, Virginia

iThink:
The Offspring - Way Down The Line (169bpm)

WX at 6 PM (23) Jan 08 43.9 (6.6) 36.1 (2.3) 30.22 (1023) Calm RH 74
Odometer 25B: 354.2mi
Odometer 25C: 82.9mi
TE 2.5/0.0. Exercise Load 48. Average/max heart rate = 127/136

Easy 4 today after running 6 yesterday. Didn't want to beat up my knees too much.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 27:10 27:10 13:31 13:31 2.01
2.03 53:52 26:42 13:09 13:20 4.04

6.05mi, 71:37, 7 JAN 26, Lorton, Virginia

iThink:
Mick Gordon - The Only Thing They Fear Is You (103bpm)

WX at 6 PM (23) Jan 07 56.7 (13.7) 37.8 (3.2) 29.92 (1013) WNW 10 RH 49
Odometer 25B: 367.0mi
Odometer 25C: 78.8mi
TE 3.5/0.0. Exercise Load 119. Average/max heart rate = 139/153

Warmest day I've ever seen in January. Ran in shorts and shirt and decided to push it a bit (but not too much) while working on stride and gait. Today was pretty encouraging.

Tinnitus looks like it's here for the long haul. Sigh.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 23:08 23:08 12:30 12:30 1.85
1.18 36:48 13:40 11:35 12:09 3.03
1.19 50:50 14:02 11:48 12:03 4.22
1.83 71:37 20:47 11:21 11:50 6.05

5,000m on Concept2 Model D, 23:59.6, 5 JAN 26, Lorton, Virginia

iThink:
nothing as I was watching the third quarter of the Buffalo Bandits-Las Vegas Desert Dogs game.

WX at 9 PM (2) Jan 05 38.8 (3.8) 29.8 (-1.2) 30 (1015) Calm
Odometer 14B: 411.0mi
Lift TE 0.9/0.0 Exercise load 10 Avg/Max HR 109/132 Row TE 3.0/0.0 Exercise load 69 Avg/Max HR 138/152 Avg/Max Power 123/224W

Moderate erg today, but short distance. My HRV was very low last night, so I didn't want to do too much.

Splits
Distance: 5000
Time: 23:59.6
Avg/500m: 02:24.0
Drag Factor: 110
Per Mile: 00:07:43

6.66mi, 84:37, 4 JAN 26, Lorton, Virginia

iThink:
Bear McCreary - Apotheosis (167bpm)
Avicii - Levels (126bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 5 PM (22) Jan 04 42.3 (5.7) 17.2 (-8.2) 30.12 (1019) NNW 5 RH 36
Odometer 25B: 360.9mi
Odometer 25C: 78.8mi
TE 3.2/0.0. Exercise Load 88. Average/max heart rate = 133/142

Zone 2, 666. Easier as I was doing most of it on a track rather than the hills in this area.

Right ear.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.69 21:09 21:09 12:31 12:31 1.69
3.27 62:57 41:48 12:47 12:41 4.96
1.70 84:37 21:40 12:45 12:42 6.66

5.1mi, 63:33, 2 JAN 26, Lorton, Virginia

iThink:
The Beaches - Can I Call You In The Morning? (157bpm)
The Beths - Dying to Believe (178bpm)

WX at 6 PM (23) Jan 02 30.7 (-0.7) 18.9 (-7.3) 29.8 (1009) Calm RH 60
Odometer 25B: 354.2mi
Odometer 25C: 78.8mi
TE 3.1/0.0. Exercise Load 82. Average/max heart rate = 135/145

I was thinking of going standard distance but decided to go easy and cut it short at three laps.

My right ear is still ringing...

SGMT AGGRG PERSG PERMI AVGPC DIST
1.69 20:43 20:43 12:16 12:16 1.69
1.69 42:22 21:39 12:49 12:32 3.38
1.72 63:33 21:11 12:19 12:28 5.10