6.66mi, 84:49, 30 JUL 26, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (150bpm)

WX at 8 PM (0) Jul 30 82.0 (27.8) 61.0 (16.1) 29.87 (1011) NNW 5 RH 48
Odometer 26A: 27.6mi
TE 3.6/0.0. Load 94. Avg/Max Heart Rate = 138/146

Easy run on the track to get in the standard distance. This didn't feel like 3.6TE but my heart rate was noticeablely higher than in a standard base run. The negative split was a nice bit of icing on the cake, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.31 16:51 16:51 12:52 12:52 1.31
4.04 68:31 51:40 12:47 12:48 5.35
1.31 84:49 16:18 12:27 12:44 6.66

4.21mi, 52:23, 27 JUL 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Jul 27 83.3 (28.5) 67.5 (19.7) 29.76 (1007) Calm RH 59
Odometer 26A: 20.9mi
TE 3.3/0.0. Load 87. Avg/Max Heart Rate = 138/148

Definitely feel better running on newer shoes. I was hoping to get to 400mi on the old ones, but no such luck. Those had given up the ghost and they were definitely ready for retirement.

Not hard but not easy - not quite junk as I'm still trying to build base and get smoother turnover in preparation for the Dulles 10K in about a month.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 26:49 26:49 12:43 12:43 2.11
2.10 52:23 25:34 12:10 12:27 4.21

10,000m on Concept2 Model D, 47:30.5, 25 JUL 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 6 and 7 of this year's Tour de France.

WX at 1 PM (17) Jul 25 77.2 (25.1) 59.7 (15.4) 30.06 (1017) ESE 6
Row TE 3.3/1.6 Load 107
Avg/Max Heart Rate 140/164
Avg/Max/Normalized Power 121W/149W/121W
Total strokes 1066, Avg rate 22spm, Avg dist/str 9.38m

Ordinarily I would want to run given summer weather like this, but my knees are giving me a very unambiguous hint that running might not be a great idea today. So I decided to row 10km, while watching stages 6 and 7 of the TdF. Definitely the right thing to watch while pulling away on the erg.

Splits
Distance: 10000
Time: 47:30.5
Avg/500m: 02:22.5
Drag Factor: 126
Per Mile: 00:07:39

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:27.7 9:27.7 02:21.9 02:21.9 2000
2000 18:55.9 9:28.2 02:22.1 02:22.0 4000
2000 28:27.5 9:31.6 02:22.9 02:22.3 6000
2000 38:03.1 9:35.6 02:23.9 02:22.7 8000
2000 47:30.5 9:27.4 02:21.9 02:22.5 10000

6.66mi, 85:56, 23 JUL 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 10 PM (2) Jul 23 67.1 (19.5) 59.5 (15.3) 30.14 (1020) Calm RH 76
Odometer 25C: 371.0mi
Odometer 26A: 16.7mi
TE 3.6/0.0. Load 94. Avg/Max Heart Rate = 133/140

First bona fide run, and it was an easy base run at the threshold of Zones 2 and 3. My knees were hurting despite a very easy run on a tartan track so I am pretty sure I can retire the 25C shoes as I think they are legitimately toast.

I would not have guessed the task effort (TE) was as high as it was for this run. Not that long, and not very hard. Either an easy run tomorrow or a row as a consequence.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.33 16:41 16:41 12:33 12:33 1.33
3.99 68:07 51:26 12:53 12:48 5.32
1.34 85:56 17:49 13:18 12:54 6.66

4.05mi, 54:17, 20 JUL 26, Lorton, Virginia

iThink:
Touché Amoré - Lament (167bpm)

WX at 7 PM (23) Jul 20 85.1 (29.5) 64.9 (18.3) 29.9 (1012) SE 9 RH 50
Odometer 25C: 368.4mi Odometer 26A: 16.7mi
TE 3.0/0.0. Load 54. Avg/Max Heart Rate = 132/140

I have slept poorly the last few days and I know I'm taking tomorrow off, so I went 4 miles very slow, very easy. I still feel beat up, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 27:31 27:31 13:33 13:33 2.03
2.02 54:17 26:46 13:15 13:24 4.05

15,000m on Concept2 Model D, 71:44.1, 19 JUL 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 3 through 5 of this year's Tour de France.

WX at 3 PM (19) Jul 19 89.6 (32.0) 65.3 (18.5) 29.82 (1009) NW 8
Row TE 3.4/1.5 Load 93
Avg/Max Heart Rate 136/159
Avg/Max/Normalized Power 121W/213W/122W
Total strokes 1597, Avg rate 22spm, Avg dist/str 9.38m

It's been smoky and hot outside, so no running for now. Also, I want to catch up on the TdF and my rationale was validated as I was watching the riders going into the finish of stage 5. Just get through it!

Splits
Distance: 15000
Time: 71:44.1
Avg/500m: 02:23.5
Drag Factor: 129
Per Mile: 00:07:42

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:32.7 9:32.7 02:23.2 02:23.2 2000
2000 18:55.7 9:23.0 02:20.8 02:22.0 4000
2000 28:56.8 10:01.1 02:30.3 02:24.7 6000
2000 38:28.4 9:31.6 02:22.9 02:24.3 8000
2000 48:03.0 9:34.6 02:23.7 02:24.2 10000
2000 57:40.1 9:37.1 02:24.3 02:24.2 12000
2000 07:08.2 9:28.1 02:22.0 02:23.9 14000
1000 11:44.1 4:35.9 02:17.9 02:23.5 15000

6.66mi, 82:22, 13 JUL 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
Magnapop - Free Mud (170bpm)
The Get Up Kids - Ten Minutes (170bpm)

WX at 8 PM (0) Jul 13 80.8 (27.1) 60.4 (15.8) 30.13 (1020) SE 6 RH 50
Odometer 25C: 364.4mi Odometer 26A: 16.7mi
TE 4.0/0.0. Load 121. Avg/Max Heart Rate = 140/153

It was cooler than I expected, but was getting this in before it gets beastly hot later this week. Standard distance, it's been a while. Today felt pretty good, though. I'm sure taking yesterday off and my inconsistent training has been a factor.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:14 26:14 12:40 12:40 2.07
1.26 41:39 15:25 12:14 12:30 3.33
1.26 57:28 15:49 12:33 12:31 4.59
2.07 82:22 24:54 12:02 12:22 6.66

6.13mi, 78:24, 11 JUL 26, Lorton, Virginia

iThink:
The Beths - Future Me Hates Me (137bpm)
The Beths - Knees Deep (156bpm)

WX at 10 PM (2) Jul 11 78 (26) 69 (21) 29.96 (1014) Calm thunder RH 74
Odometer 25C: 364.4mi Odometer 26A: 10.0mi
TE 3.3/0.0. Load 89. Avg/Max Heart Rate = 137/146

Very late start, but the watch was saying long run, so I ran about 6.1mi of LSD. Not bad, not fast, not optional as I have been getting a bit thicccccer lately.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.31 16:45 16:45 12:47 12:47 1.31
3.50 61:35 44:50 12:49 12:48 4.81
1.32 78:24 16:49 12:44 12:47 6.13

10,000m on Concept2 Model D, 47:32.8, 9 JUL 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of the first two stages of this year's Tour de France.

WX at 9 PM (1) Jul 09 77 (25) 73 (23) 29.82 (1009) Calm
Row TE 2.9/1.0 Load 60
Avg/Max Heart Rate 131/154
Avg/Max/Normalized Power 125W/199W/125W
Total strokes 1040, Avg rate 22spm, Avg dist/str 9.59m

My ankles were tweaking a bit so I decided to row while watching cycling. If I ever feel sorry for myself on the erg, the cycling takes care of it as I watch guys absolutely crushing the TdF.

Splits
Distance: 10000
Time: 47:32.8
Avg/500m: 02:22.6
Drag Factor: 126
Per Mile: 00:07:39

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:22.4 9:22.4 02:20.6 02:20.6 2000
2000 18:43.8 9:21.4 02:20.4 02:20.5 4000
2000 28:38.1 9:54.3 02:28.6 02:23.2 6000
2000 38:13.2 9:35.1 02:23.8 02:23.3 8000
2000 47:32.8 9:19.6 02:19.9 02:22.6 10000

4.05mi, 52:24, 6 JUL 26, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)

WX at 9 PM (1) Jul 06 78.1 (25.6) 73.4 (23.0) 29.92 (1013) Calm RH 85
Odometer 25C: 358.3mi Odometer 26A: 10.0mi
TE 3.1/0.0. Load 67. Avg/Max Heart Rate = 135/144

Easy run today, but I know it's been hot when it's down to 80 degrees and I think it's noticeably cooler than the trend lately. For real.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 25:57 25:57 12:51 12:51 2.02
2.03 52:24 26:27 13:02 12:56 4.05

4.05mi, 54:49, 5 JUL 26, Lorton, Virginia

iThink:
Underworld - Scribble (Netsky Remix) (170bpm)

WX at 8 PM (0) Jul 05 86.7 (30.4) 65.1 (18.4) 29.84 (1010) Calm RH 48
Odometer 25C: 358.3mi Odometer 26A: 5.9mi
TE 2.8/0.0. Load 53. Avg/Max Heart Rate = 131/139

I didn't think I was going to run today, but when I saw the temperature dip below 90, I figured I'd try 4 easy. This was prudent but I'm also trying to get heat acclimated, which is happening. Sort of.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 27:14 27:14 13:33 13:33 2.01
2.04 54:49 27:35 13:31 13:32 4.05

5.9mi, 84:55, 2 JUL 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 AM (12) Jul 02 83.3 (28.5) 77.5 (25.3) 30.03 (1016) Calm RH 82 HI 92.8 (33.8)
Odometer 26A: 5.9mi
TE 3.3/0.0. Load 90. Avg/Max Heart Rate = 145/168

I didn't do anything yesterday, and I won't run outside tomorrow given the weather forecast, so I was hoping to get something in today, but holy fucking shit is it hot already. The readings above are in the shade; in the sun was far, far worse. I knew it was going to be a bad day if I was at anaerobic threshold just WALKING.

At least it's done. I was thinking of going standard distance but as hot as it was, I turned back, wisely.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 28:33 28:33 13:52 13:52 2.06
0.88 40:54 12:21 14:02 13:55 2.94
0.89 53:30 12:36 14:09 13:58 3.83
2.07 84:55 31:25 15:11 14:24 5.90