10,000m on Concept2 Model D, 47:04.7, 19 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the extended cut of the Battlestar Galactica episode "Unfinished Business." That extended cut is so powerful.

WX at 6 PM (23) Feb 19 42 (6) 39 (4) 29.9 (1012) ENE 5 light rain; mist
Row TE 2.9/0.2 Load 64
Avg/Max Heart Rate 131/145
Avg/Max/Normalized Power 129W/169W/130W
Total strokes 987, Avg rate 21spm, Avg dist/str 10.09m

I would normally have taken today off, but tomorrow will be a rest day since I'm seeing the Descendents tomorrow night. So I had to get one in. Excessively long first leg because I was getting the Blu-Ray straightened out after starting.

Splits
Distance: 10000
Time: 47:04.7
Avg/500m: 02:21.2
Drag Factor: 127
Per Mile: 00:07:35

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 10:04.2 10:04.2 02:31.1 02:31.1 2000
2000 19:26.7 9:22.5 02:20.6 02:25.8 4000
2000 28:43.4 9:16.7 02:19.2 02:23.6 6000
2000 37:55.5 9:12.1 02:18.0 02:22.2 8000
2000 47:04.7 9:09.2 02:17.3 02:21.2 10000

10,000m on Concept2 Model D, 46:25.0, 18 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Maryland at Syracuse in the Dome.

WX at 6 PM (23) Feb 18 57.4 (14.1) 46.0 (7.8) 29.72 (1006) SSE 3
Row TE 3.0/0.1 Load 67
Avg/Max Heart Rate 131/150
Avg/Max/Normalized Power 130W/255W/135W
Total strokes 1031, Avg rate 22spm, Avg dist/str 9.70m

Not running after yesterday; my right ankle is really acting up. I didn't want to take the day off, so 10km it was. Last 1km was way harder than I probably should've taken it, but whatever.

Splits
Distance: 10000
Time: 46:25.0
Avg/500m: 02:19.3
Drag Factor: 124
Per Mile: 00:07:28

5.18mi, 65:14, 17 FEB 26, Lorton, Virginia

iThink:
New Model Army - Ambition (105bpm)
Velocity Girl - Sorry Again (166bpm)
The Connells - Take A Bow (162bpm)


WX at 6 PM (23) Feb 17 44.6 (7.0) 38.8 (3.8) 30.08 (1018) Calm RH 80
Odometer 25B: 389.7mi
Odometer 25C: 90.7mi
TE 3.1/0.0. Load 76. Avg/Max Heart Rate = 132/141

I was thinking about going the standard distance and decided against it as I wasn't quite feeling it. Still, had to get something in, and it was going to be an easy run regardless.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.30 15:57 15:57 12:16 12:16 1.30
1.28 32:04 16:07 12:35 12:26 2.58
1.29 48:26 16:22 12:41 12:31 3.87
1.31 65:14 16:48 12:49 12:36 5.18

4,743+10,000m on Concept2 Model D, 21:54.9+46:28.1, 16 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Loyola at Johns Hopkins from Saturday.

WX at 2 PM (19) Feb 16 44 (7) 35 (2) 30.13 (1020) E 3
1st Row TE 2.5/0.0 Load 45
Avg/Max Heart Rate 132/138
Avg/Max/Normalized Power 132W/152W/133W
Total strokes 771, Avg rate 24spm, Avg dist/str 8.90m 2nd Row TE 3.2/0.0 Load 81
Avg/Max Heart Rate 138/147
Avg/Max/Normalized Power 130W/217W/131W
Total strokes 1085, Avg rate 23spm, Avg dist/str 9.22m

I took yesterday off by circumstance, so I needed to go more than 10,000. First section was cut short by a phone call I needed to take, but this was a reasonable level of intensity at distance. This will do.

Splits
Distance: 14743
Time: 68:23.0
Avg/500m: 02:19.2
Drag Factor: 126
Per Mile: 00:07:28

SGMT AGGREGT PERLAP PER500m AVG500m DIST
4743 21:54.9 21:54.9 02:18.6 02:18.6 4743
2000 31:08.2 9:13.3 02:18.3 02:18.5 6743
2000 40:26.9 9:18.7 02:19.7 02:18.8 8743
2000 49:51.3 9:24.4 02:21.1 02:19.2 10743
2000 59:09.1 9:17.8 02:19.5 02:19.3 12743
2000 68:23.0 9:13.9 02:18.5 02:19.2 14743

3.54mi, 42:25, 13 FEB 26, Lorton, Virginia

iThink:
Velocity Girl - Sorry Again (166bpm)

WX at 4 PM (21) Feb 13 39.6 (4.2) 9.1 (-12.7) 30.18 (1022) WNW 6 RH 27
Odometer 25B: 384.5mi
Odometer 25C: 90.7mi
TE 3.1/0.0. Load 76. Avg/Max Heart Rate = 138/151

First run in forever and man, did it feel rough. Wanted to go a shorter distance so I didn't work too hard not having run in literally weeks. Not easy, but not too hard.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.55 18:44 18:44 12:05 12:05 1.55
1.00 30:39 11:55 11:55 12:01 2.55
0.99 42:25 11:46 11:53 11:59 3.54

10,000m on Concept2 Model D, 45:58.9, 11 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the John Woo movie Red Cliff on the TV.

WX at 7 PM (0) Feb 11 41.5 (5.3) 21.2 (-6.0) 29.95 (1014) WNW 13
Row TE 3.0/0.7 Load 79
Avg/Max Heart Rate 134/147
Avg/Max/Normalized Power 134W/204W/134W
Total strokes 1025, Avg rate 22spm, Avg dist/str 9.73m

Not slow, but not fast. I thought this was pretty disciplined base work although my HRV has been abnormally low the last few days, even on rest days. But I took yesterday off, so I had to go today.

Splits
Distance: 10000
Time: 45:58.9
Avg/500m: 02:17.9
Drag Factor: 126
Per Mile: 00:07:24

SGMT AGGREGT PRSGMT PER500m AVG500m DIST
2000 09:11.5 9:11.5 02:17.9 02:17.9 2000
2000 18:31.0 9:19.5 02:19.9 02:18.9 4000
2000 27:48.0 9:17.0 02:19.3 02:19.0 6000
2000 36:59.8 9:11.8 02:17.9 02:18.7 8000
2000 45:58.9 8:59.1 02:14.8 02:17.9 10000

15,000m on Concept2 Model D, 71:35.5, 9 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Iona men's lacrosse at Navy.

WX at 7 PM (0) Feb 09 28.2 (-2.1) 6.4 (-14.2) 30.24 (1024) Calm
Row TE 2.6/0.5 Load 55
Avg/Max Heart Rate 127/137
Avg/Max/Normalized Power 120W/146W/124W
Total strokes 1514, Avg rate 21spm, Avg dist/str 9.91m

Attempt to do very slow base work on the erg. It's the first time I've tried to be this disciplined about pacing and effort and I think it was productive. Certainly a good enough way to burn lard, and I always need to burn lard.

Splits
Distance: 15000
Time: 71:35.5
Avg/500m: 02:23.2
Drag Factor: 126
Per Mile: 00:07:41

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:23.9 9:23.9 02:21.0 02:21.0 2000
2000 0:18:53.0 9:29.1 02:22.3 02:21.6 4000
2000 0:28:39.1 9:46.1 02:26.5 02:23.3 6000
2000 0:38:15.2 9:36.1 02:24.0 02:23.5 8000
2000 0:47:50.7 9:35.5 02:23.9 02:23.5 10000
2000 0:57:21.6 9:30.9 02:22.7 02:23.4 12000
2000 1:06:53.2 9:31.6 02:22.9 02:23.3 14000
1000 1:11:35.5 4:42.3 02:21.2 02:23.2 15000

8,000m+2,000m on Concept2 Model D, 36:57.5 + 8:44.7, 6 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the Saskatchewan Rush at the Calgary Roughnecks game from last weekend.

WX at 5 PM (22) Feb 06 30 (-1) 24 (-4) 29.64 (1003) Calm light snow
Lift TE 0.9/0.0 Load 10
First row TE 2.8/0.0 Load 57
First Avg/Max Heart Rate 131/149
First Avg/Max/Normalized Power 132W/201W/133W
First set total strokes 882, Avg rate 23spm, Avg dist/str 9.07m

Second row TE 2.3/0.0 Load 35
Second Avg/Max Heart Rate 139/154
Second Avg/Max/Normalized Power 155W/228W/156W
Second set total strokes 221, Avg rate 25spm, Avg dist/str 9.06m

8km moderate work with a break to answer a text, then 2km hard. Pressed for time, but getting one in just to get it in.

Splits
Distance: 10000
Time: 45:42.2
Avg/500m: 02:17.1
Drag Factor: 125
Per Mile: 00:07:21

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:20.7 9:20.7 02:20.2 02:20.2 2000
2000 0:18:42.1 9:21.4 02:20.4 02:20.3 4000
2000 0:28:00.1 9:18.0 02:19.5 02:20.0 6000
2000 0:36:57.5 8:57.4 02:14.4 02:18.6 8000
2000 0:45:42.2 8:44.7 02:11.2 02:17.1 10000

10,000m on Concept2 Model D, 47:11.4, 4 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the Georgia Swarm at the Halifax Thunderbirds game from last weekend. Halfway through the NLL season. Rough one for my Bandits so far.

WX at 7 PM (0) Feb 04 35.1 (1.7) 17.1 (-8.3) 30.23 (1023) NNE 13
Row TE 2.4/0.0 Load 41
Avg/Max Heart Rate 128/140
Avg/Max/Normalized Power 123W/155W/124W
Total strokes 1117, Avg rate 23spm, Avg dist/str 8.97m

Easy pull this time around. Needed to be judicious after yesterday but it's also been a while since I've tried to pull at zone 2 or thereabouts. It felt harder than I thought but I don't do a lot of base training on the erg.

Splits
Distance: 10000
Time: 47:11.4
Avg/500m: 02:21.6
Drag Factor: 127
Per Mile: 00:07:36

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:36.9 9:36.9 02:24.2 02:24.2 2000
2000 0:19:07.0 9:30.1 02:22.5 02:23.4 4000
2000 0:28:30.9 9:23.9 02:21.0 02:22.6 6000
2000 0:37:54.1 9:23.2 02:20.8 02:22.1 8000
2000 0:47:11.4 9:17.3 02:19.3 02:21.6 10000

10,000m on Concept2 Model D, 45:25.3, 3 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Lafayette at Air Force. After all, it's college lacrosse season.

WX at 7 PM (0) Feb 03 34.3 (1.3) 19.8 (-6.8) 30.13 (1020) Calm RH 54
Row TE 3.6/0.0 Load 121
Avg/Max Heart Rate 143/165
Avg/Max/Normalized Power 141W/248W/142W
Total strokes 1128, Avg rate 25spm, Avg dist/str 8.85m

Put the damper a bit above where I usually go, and it was productive. I wasn't expecting to pull this hard, but I was feeling it, and I am definitely getting faster for sure. Maybe not what I needed to do, but it was worth it.

GODDAMN am I glad I have an erg!

Splits
Distance: 10000
Time: 45:25.3
Avg/500m: 02:16.3
Drag Factor: 127
Per Mile: 00:07:19

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:03.1 9:03.1 02:15.8 02:15.8 2000
2000 0:18:06.4 9:03.3 02:15.8 02:15.8 4000
2000 0:27:12.0 9:05.6 02:16.4 02:16.0 6000
2000 0:36:34.2 9:22.2 02:20.6 02:17.1 8000
2000 0:45:25.3 8:51.1 02:12.8 02:16.3 10000

15,000m on Concept2 Model D, 69:26.4, 1 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the New Zealand Women's Super Smash professional T20 cricket elimination match of the Auckland Hearts vs. the Northern Brave. Might as well call out the teams in question.

WX at 3 PM (20) Feb 01 27.9 (-2.3) 1.0 (-17.2) 29.93 (1013) NW 15G29 WC 15 (-9) RH 30
Row TE 3.3/0.3 Load 100
Avg/Max Heart Rate 133/157
Avg/Max/Normalized Power 131W/256W/132W
Total strokes 1661, Avg rate 23spm, Avg dist/str 9.03m

Long erg. I thought about going for a run on the dreadmill but that would require me to go outside in running toggery, so no. It's also been a while since I've pulled 15km, so might as well give it a try at substantially reduced drag factor. What I'm realizing about low drag factors is that the flywheel loses more momentum faster. That's probably why I was happy to pull higher drag factors. Damper's going back up next time.

I guess I'll find out what my traps feel like after tomorrow. I was discovering how much more efficient I am when I push off my heels, something I never really thought about until watching a video yesterday. The temptation to push off the balls of the feet is there but pushing off the heels brings noticeably more power.

Splits
Distance: 15000
Time: 69:26.4
Avg/500m: 02:18.9
Drag Factor: 100
Per Mile: 00:07:27

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:11.8 9:11.8 02:17.9 02:17.9 2000
2000 0:18:27.5 9:15.7 02:18.9 02:18.4 4000
2000 0:27:43.3 9:15.8 02:18.9 02:18.6 6000
2000 0:36:59.1 9:15.8 02:18.9 02:18.7 8000
2000 0:46:10.2 9:11.1 02:17.8 02:18.5 10000
2000 0:55:37.9 9:27.7 02:21.9 02:19.1 12000
2000 1:04:58.4 9:20.5 02:20.1 02:19.2 14000
1000 1:09:26.4 4:28.0 02:14.0 02:18.9 15000