6.66mi, 77:42, 30 APR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) Apr 30 60.6 (15.9) 34.9 (1.6) 29.84 (1010) NW 16G28 RH 37
Odometer 25C: 227.7mi
TE 4.0/0.0. Load 154. Avg/Max Heart Rate = 144/159

Easy start, and an unexpected hard return leg -- finished it running almost entirely at or above anaerobic threshold. I wanted to run standard distance tonight, and I was going to do it, full stop. Goddamn that return leg was fast!

SGMT AGGRG PERSG PERMI AVGPC DIST
2.74 34:34 34:34 12:37 12:37 2.74
0.89 45:25 10:51 12:11 12:31 3.63
0.89 55:26 10:01 11:15 12:16 4.52
2.14 77:42 22:16 10:24 11:40 6.66

4.06mi, 50:49, 28 APR 26, Lorton, Virginia

iThink:
Robert Miles - Children (137bpm)
Juliana Groninger - A Sky Full of Stars/The Nights (126bpm)

WX at 6 PM (22) Apr 28 64.9 (18.3) 51.1 (10.6) 30 (1015) Calm RH 60
Odometer 25C: 221.1mi
TE 2.9/0.1. Load 64. Avg/Max Heart Rate = 130/141

This was not the easy recovery run I expected -- at my level of effort it started far faster than it should've been. Maybe if I was more disciplined I would've gone easier, but this was a basic zone 2/3 run and I need to be disciplined tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 25:42 25:42 12:43 12:43 2.02
2.04 50:49 25:07 12:19 12:31 4.06

7.76mi, 88:34, 27 APR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 5 PM (21) Apr 27 70.0 (21.1) 43.2 (6.2) 30.17 (1021) SSE 6 RH 37
Odometer 25C: 217.0mi
TE 3.9/0.1. Load 133. Avg/Max Heart Rate = 140/157

PB for this distance.

Same long run, entire leg out was pretty restrained, but the return started to get progressively harder until I was running just above anaerobic threshold. With luck my knees won't be all fucked up tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:27 25:27 12:18 12:18 2.07
1.81 47:27 22:00 12:09 12:14 3.88
1.81 67:41 20:14 11:11 11:54 5.69
2.07 88:34 20:53 10:05 11:25 7.76

7.75mi, 95:56, 25 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Armor For Sleep - Car Underwater (147bpm)
The Connells - Fun & Games (146bpm)
Cruiserweight - To Be Quite Honest (98bpm)

WX at 3 PM (19) Apr 25 64.8 (18.2) 49.6 (9.8) 29.82 (1009) ESE 8 RH 57
Odometer 25C: 209.3mi
TE 3.8/0.0. Load 124. Avg/Max Heart Rate = 138/152

I've been catharsis drinking a lot more lately, and last night was no exception. I thought today was going to be pretty horrible, but waking up in the middle of the night and drinking water was probably judicious. Heart rate was elevated, as to be expected since my HRV was noticeably lower than usual.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:22 26:22 12:44 12:44 2.07
1.80 48:58 22:36 12:33 12:39 3.87
1.80 71:17 22:19 12:24 12:34 5.67
2.08 95:56 24:39 11:51 12:23 7.75

5.25mi, 66:18, 22 APR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) Apr 22 74.7 (23.7) 50.0 (10.0) 29.87 (1011) SSE 3 RH 41
Odometer 25C: 201.5mi
TE 3.2/0.0. Load 77. Avg/Max Heart Rate = 130/142

Easy run, or so it felt. My max VO2 has increased to 40, maybe because I'm running very efficiently -- or maybe it's spillover from my hard run last week. Either way, running quicker but efficiently (as in solid zone 2 almost the entire way in and out) is a good thing, especially when my joints are acting up.

I was thinking about going standard distance, but wasn't really feeling it. Maybe Friday.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.04 26:09 26:09 12:49 12:49 2.04
1.17 41:10 15:01 12:50 12:49 3.21
2.04 66:18 25:08 12:19 12:38 5.25

6.06mi, 73:10, 20 APR 26, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (150bpm)
The Beths - Knees Deep (156bpm)

WX at 7 PM (23) Apr 20 54.7 (12.6) 13.3 (-10.4) 30.23 (1023) NNW 6 RH 19
Odometer 25C: 196.2mi
TE 3.6/0.0. Load 110. Avg/Max Heart Rate = 134/144

The weather is about as good as it gets. A little breezy for my preference, but too good to pass up - and I didn't do anything the last few days anyway, so I was overdue for sure. Not hard, but not slow either. I credit the weather for that.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 22:47 22:47 12:19 12:19 1.85
1.19 36:48 14:01 11:47 12:06 3.04
1.19 51:55 15:07 12:42 12:16 4.23
1.83 73:10 21:15 11:37 12:04 6.06

3.13mi, 40:14, 15 APR 26, Lorton, Virginia

iThink:
The Beths - I Told You That I Was Afraid (99bpm)

WX at 7 PM (23) Apr 15 86.7 (30.4) 58.1 (14.5) 29.85 (1010) SE 5 RH 38
Odometer 25C: 190.2mi
TE 2.6/0.0. Load 50. Avg/Max Heart Rate = 130/138

Easy run mostly to get heat acclimated and to work off the beating from yesterday. I almost bagged it off as I was feeling dead tired but I had enough willpower to get out the door and I feel much better now.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.57 20:35 20:35 13:07 13:07 1.57
1.56 40:14 19:39 12:36 12:51 3.13

4.23mi, 47:25, 14 APR 26, Lorton, Virginia

iThink:
Darude - Sandstorm (136bpm)

WX at 7 PM (23) Apr 14 85.8 (29.9) 53.4 (11.9) 29.88 (1011) S 6 RH 33
Odometer 25C: 187.0mi
TE 3.8/0.0. Load 135. Avg/Max Heart Rate = 146/161

I was going to run around high zone 3, but by the end, I was running at anaerobic threshold just to see if I could take the pain, which I could. Today was going to be quick, but I didn't want to go out at crushing levels of intensity, which I think I properly moderated up to about the last mile. I do so little speedwork of any kind that I would benefit from this in any event.

The iThink was quite unexpected, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 24:16 24:16 11:27 11:27 2.12
2.11 47:25 23:09 10:58 11:13 4.23

7.75mi, 99:33, 12 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Silverstein - Already Dead (150bpm)
Beach Bunny - The Year of the Optimist (163 bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 10 AM (14) Apr 12 61.7 (16.5) 43.9 (6.6) 30.43 (1030) S 8 RH 51
Odometer 25C: 182.8mi
TE 3.5/0.7. Load 116. Avg/Max Heart Rate = 133/163

LSD run but finished fast mostly to keep the tally under 99 minutes. Probably not the most judicious way to finish a long run but fuck it. There was a consistent theme in today's iThinks.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:56 26:56 13:01 13:01 2.07
1.81 50:37 23:41 13:05 13:03 3.88
1.81 74:11 23:34 13:01 13:02 5.69
2.06 99:33 25:22 12:19 12:51 7.75

3.13mi, 33:16, 6 APR 26, Lorton, Virginia

iThink:
The Beths - Do You Want Me Now? (113bpm)
The Beaches - Takes One To Know One (150bpm)

WX at 6 PM (22) Apr 08 55.0 (12.8) 12.2 (-11.0) 30.5 (1032) ESE 7 RH 17
Odometer 25C: 175.0mi
TE 3.7/0.0. Load 126. Avg/Max Heart Rate = 148/161

I have no idea what prompted me to start the run and just go full on "FUCK IT LET'S BALL" mode. Today was effectively a 5km time trial. This is the absolute hardest I've run in a while, and I finished in zone 5, I was pushing pretty hard, although definitely not all out. At least I relearned what it feels like to run right at anaerobic threshold and just take the fucking pain. I should do that more often, even if I don't really want to.

Oh well. Fuck it, let's ball.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.57 17:09 17:09 10:55 10:55 1.57
1.56 33:16 16:07 10:20 10:38 3.13

4.25mi, 56:42, 7 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 7 PM (23) Apr 07 54.5 (12.5) 9.1 (-12.7) 30.33 (1027) N 9 RH 15
Odometer 25C: 176.0mi
TE 2.7/0.0. Load 54. Avg/Max Heart Rate = 127/139

It's spring, and there's a frost warning for tonight. It got noticeably colder as I was outside. Woot. Easier run today, mostly because of the temperature, but my legs were tired from yesterday in spite of the slow speed. I may run easy tomorrow with the expectation of a rest day Thursday and/or Friday.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 28:48 28:48 13:35 13:35 2.12
2.13 56:42 27:54 13:06 13:20 4.25

6.66mi+0.05mi, 88:18+0:44, 6 APR 26, Lorton, Virginia

iThink:
Hüsker Dü - New Day Rising (199bpm)
Hüsker Dü - New Day Rising (from The Living End) (184bpm)

WX at 7 PM (23) Apr 06 62.2 (16.8) 28.8 (-1.8) 30.03 (1016) Calm RH 27
Odometer 25C: 171.8mi
TE 3.1/0.0. Load 77. Avg/Max Heart Rate = 134/146

Very disciplined LSD to get standard distance in running lane 7 on the track. My egress back was a detour so I shortcut certain parts but was just over standard distance. But more zone 2, and that's fine for me right now.

SGMT AGGRG PERSGMT PERMI AVGPC DIST
1.56 19:53 19:53.0 12:45 12:45 1.56
0.29 23:41 03:47.9 13:06 12:48 1.85
0.27 27:15 03:34.4 13:14 12:51 2.12
0.27 30:49 03:33.9 13:12 12:54 2.39
0.28 34:32 03:43.3 13:17 12:56 2.67
0.27 38:05 03:32.2 13:06 12:57 2.94
0.27 41:42 03:37.7 13:26 13:00 3.21
0.27 45:20 03:38.1 13:28 13:02 3.48
0.27 48:58 03:37.9 13:27 13:04 3.75
0.27 52:31 03:32.8 13:08 13:04 4.02
0.27 56:09 03:38.2 13:28 13:05 4.29
0.27 59:55 03:45.6 13:56 13:08 4.56
0.27 63:35 03:39.9 13:34 13:10 4.83
0.27 67:20 03:44.9 13:53 13:12 5.10
1.56 88:18 20:58.0 13:26 13:15 6.66
0.05 89:02 00:44.4 14:48 13:16 6.71

10,000m on Concept2 Model D, 46:19.1, 51 APR 26, Lorton, Virginia

iThink:
nothing as I was watching the first match of New Zealand vs South Africa T20 cricket from March.

WX at 3 PM (19) Apr 05 64.6 (18.1) 59.4 (15.2) 29.82 (1009) SW 3
Row TE 2.6/0.0 Load 51
Avg/Max Heart Rate 130/150
Avg/Max/Normalized Power 127W/157W/127W
Total strokes 1018, Avg rate 22spm, Avg dist/str 9.81m

I didn't feel like running in the rain, and I hadn't done any strength work, so I decided 10km on the erg was going to be the substitute, and it delivered. Easy start to pretty hard finish.

Splits
Distance: 10000
Time: 46:19.1
Avg/500m: 02:19.0
Drag Factor: 126
Per Mile: 00:07:27

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:23.6 9:23.6 02:20.9 02:20.9 2000
2000 18:41.2 9:17.6 02:19.4 02:20.2 4000
2000 27:57.8 9:16.6 02:19.2 02:19.8 6000
2000 37:16.4 9:18.6 02:19.7 02:19.8 8000
2000 46:19.1 9:02.7 02:15.7 02:19.0 10000

4.07mi, 55:38, 3 APR 26, Lorton, Virginia

iThink:
Dayglow - Can I Call You Tonight (130bpm)
Touché Amoré - I'll Be Your Host (82bpm)
Apollo 440 - (Don't Fear) The Reaper (135bpm)

WX at 3 PM (19) Apr 03 82.0 (27.8) 55.9 (13.3) 30.14 (1020) S 9 RH 40
Odometer 25C: 169.2mi
TE 2.6/0.0. Load 47. Avg/Max Heart Rate = 129/139

I was thinking I was going to go for 6.66. What I didn't count on was it to heat up a LOT. I also felt like ass, so 4 was much more judicious.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 28:06 28:06 13:51 13:51 2.03
2.04 55:38 27:32 13:30 13:40 4.07

7.75mi, 1:45:59, 1 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at Noon (16) Apr 01 80.8 (27.1) 57.4 (14.1) 30.06 (1017) W 3 RH 44
Odometer 25C: 165.1mi
TE 3.3/0.0. Load 96. Avg/Max Heart Rate = 137/153

LSD in the mid-day when the forecast was for the 80s might've been ill-advised but I wanted to knock this out. This was definitely a run for burning lard.

SGMT AGGRGT PERSG PERMI AVGPC DIST
2.06 27:51 27:51 13:31 13:31 2.06
1.81 52:28 24:37 13:36 13:33 3.87
1.81 77:27 24:59 13:48 13:38 5.68
2.07 105:59 28:32 13:47 13:41 7.75