6.66mi, 86:19, 20 JUN 26, Lorton, Virginia

iThink:
Maritime - German Engineering (190bpm)

WX at Noon (16) Jun 20 84.6 (29.2) 47.8 (8.8) 29.88 (1011) WNW 12G22 RH 27
Odometer 25C: 304.8mi
TE 3.6/0.5. Load 111. Avg/Max Heart Rate = 142/155

I did not want to go more than standard distance. I knew it was going to be warm, although the humidity was going to be low.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 27:27 27:27 13:16 13:16 2.07
1.26 43:44 16:17 12:55 13:08 3.33
1.26 60:06 16:22 12:59 13:06 4.59
2.07 86:19 26:13 12:40 12:58 6.66

4.03mi, 52:20, 18 JUN 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Radiohead - Let Down (102bpm)

WX at 9 PM (1) Jun 18 86.0 (30.0) 62.8 (17.1) 29.66 (1004) WSW 3 RH 45
Odometer 25C: 334.1mi
TE 3.0/0.0. Load 63. Avg/Max Heart Rate = 137/146

I felt slow and tired during this run. Don't think I'm going to go long this weekend as I need to recover.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 26:10 26:10 13:01 13:01 2.01
2.02 52:20 26:10 12:57 12:59 4.03

4.05mi, 51:47, 17 JUN 26, Lorton, Virginia

iThink:
Maritime - German Engineering (190bpm)

WX at 7 PM (23) Jun 17 84.9 (29.4) 61.7 (16.5) 29.72 (1006) SE 6 RH 45
Odometer 25C: 330.1mi
TE 3.0/0.0. Load 64. Avg/Max Heart Rate = 136/146

Not getting enough quality sleep lately, and today's run reflected it - weak start, tired from the get go. I felt better but I still feel pretty beat. I had thought about going 666 but not in this heat and not with my legs feeling the way they did.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 26:17 26:17 13:01 13:01 2.02
2.03 51:47 25:30 12:34 12:47 4.05

4.25mi, 56:46, 15 JUN 26, Lorton, Virginia

iThink:
Radiohead - Let Down (102bpm)

WX at 6 PM (22) Jun 15 77.4 (25.2) 49.1 (9.5) 29.78 (1008) WNW 12G22 RH 37
Odometer 25C: 326.1mi
TE 3.0/0.0. Load 53. Avg/Max Heart Rate = 135/142

Easy zone 2/3 run. I should've gone a less time, but I needed to do some recovery wogging as my right achilles was acting up (although maybe running isn't such a bright idea). No matter.

Should be interesting what my watch suggests I do tomorrow. I do plan on getting more than 4 hours of sleep, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.32 17:18 17:18 13:06 13:06 1.32
1.61 39:14 21:56 13:37 13:23 2.93
1.32 56:46 17:32 13:17 13:21 4.25

15,000m on Concept2 Model D, 71:17.6, 14 JUN 26, Lorton, Virginia

iThink:
nothing as I was watching the first three quarters of the women's NCAA D1 national championship game between Northwestern and North Carolina.

WX at 7 PM (23) Jun 07 91.2 (32.9) 54.5 (12.5) 29.85 (1010) NW 10
Row TE 3.5/0.0 Load 117
Avg/Max Heart Rate 136/154
Avg/Max/Normalized Power 120W/154W/120W
Total strokes 1658, Avg rate 23spm, Avg dist/str 9.02m

I was seriously not feeling it this past week. The Weather has been pretty beastly, so the erg it is rather than doing nothing but eating. I've also felt some extremely sharp pain in the left knee from time to time, so running is less desirable. But this was definitely the duration that the watch was calling for.

I think the max HR of 163 was a glitch, so I had to go back to the records of what it was actually showing at the finish.

Splits
Distance: 15000
Time: 71:17.6
Avg/500m: 02:22.6
Drag Factor: 129
Per Mile: 00:07:39

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:25.2 9:25.2 02:21.3 02:21.3 2000
2000 18:53.7 9:28.5 02:22.1 02:21.7 4000
2000 28:19.6 9:25.9 02:21.5 02:21.6 6000
2000 37:44.6 9:25.0 02:21.2 02:21.5 8000
2000 47:15.1 9:30.5 02:22.6 02:21.8 10000
2000 57:08.4 9:53.3 02:28.3 02:22.8 12000
2000 06:37.5 9:29.1 02:22.3 02:22.8 14000
1000 11:17.6 4:40.1 02:20.0 02:22.6 15000

4.0mi, 57:56, 9 JUN 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) Jun 09 78.8 (26.0) 61.7 (16.5) 30.05 (1017) SE 7 RH 55
Odometer 25C: 321.9mi
TE 2.5/0.0. Load 38. Avg/Max Heart Rate = 123/130

This is bar none the most disciplined zone 2 run I have ever done. Full stop. Now I know what it should really feel like. A lot slower than I think I've been doing, that's for sure. Today was supposed to be a rest day but tomorrow's weather will be less lovely, so today it was.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.00 29:15 29:15 14:37 14:37 2.00
2.00 57:56 28:41 14:20 14:29 4.00

6.68mi, 82:55, 8 JUN 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 9 PM (1) Jun 08 73.6 (23.1) 55.9 (13.3) 30.21 (1023) ESE 7 RH 54
Odometer 25C: 317.9mi
TE 3.9/0.0. Load 116. Avg/Max Heart Rate = 140/158

First time I've run the 4 laps-for-666 loop near my house in a while. The foliage was definitely growing, but the weather was good and I felt all right after rowing yesterday.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.69 21:02 21:02 12:27 12:27 1.69
1.66 41:45 20:43 12:29 12:28 3.35
1.66 62:21 20:36 12:25 12:27 5.01
1.65 82:40 20:19 12:19 12:25 6.66
0.02 82:55 00:15 12:20 12:25 6.68

10,000m on Concept2 Model D, 47:37.0, 7 APR 26, Lorton, Virginia

iThink:
nothing as I was watching the first half of the California Redwoods vs New York Atlas game on 6 June.

WX at 7 PM (23) Jun 07 91.2 (32.9) 54.5 (12.5) 29.85 (1010) NW 10
Row TE 3.1/0.0 Load 59
Avg/Max Heart Rate 132/147
Avg/Max/Normalized Power 120W/154W/120W
Total strokes 1063, Avg rate 22spm, Avg dist/str 9.41m

It's been hot the last two days, and I was also feeling a fair amount of joint pain, so I switched up to rowing while I was watching some PLL.

Splits
Distance: 10000
Time: 47:37.0
Avg/500m: 02:22.8
Drag Factor: 135
Per Mile: 00:07:4

6.13mi, 78:35, 5 JUN 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 10 PM (2) Jun 05 70.9 (21.6) 61.0 (16.1) 29.94 (1013) Calm RH 70
Odometer 25C: 311.2mi
TE 3.2/0.0. Load 79. Avg/Max Heart Rate = 137/143

I took the last two days off, and almost did the same today until I realized it was almost 9pm and I needed to get some lard burning in - as well as heat acclimation. My knees and right ankle definitely hurt and I'm going to chalk it up to old shoes but I didn't think it would hurt that much just at 300mi.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.44 18:43 18:43 13:00 13:00 1.44
1.10 32:59 14:16 12:58 12:59 2.54
1.09 46:49 13:50 12:41 12:54 3.63
1.09 60:40 13:51 12:42 12:51 4.72
1.41 78:35 17:55 12:42 12:49 6.13

4.12mi, 53:34, 2 JUN 26, Lorton, Virginia

iThink:
The Psychedelic Furs - Run and Run (148bpm)

WX at 8 PM (0) Jun 02 71.1 (21.7) 38.8 (3.8) 30.16 (1021) Calm RH 30
Odometer 25C: 304.9mi
TE 3.1/0.0. Load 59. Avg/Max Heart Rate = 131/140

Have not slept well the last few days so taking it easy. 4ish miles, very easy.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.09 27:25 27:25 13:07 13:07 2.09
2.03 53:34 26:09 12:53 13:00 4.12

4.23mi, 54:05, 1 JUN 26, Lorton, Virginia

iThink:
Maritime - German Engineering (190bpm)

WX at 7 PM (23) Jun 01 75.6 (24.2) 46.8 (8.2) 29.96 (1014) Calm RH 35
Odometer 25C: 300.8mi
TE 3.2/0.0. Load 68. Avg/Max Heart Rate = 134/144

My legs were really beat up after Saturday, so I took Sunday off, but I needed to get in some easy base, so I did. Nothing hard, nothing very long. But definitely better than nothing.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:20 27:20 12:54 12:54 2.12
2.11 54:05 26:45 12:40 12:42 4.23