6.27mi, 63:24, 29 AUG 26, Dulles, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 7 AM (11) Aug 29 66.9 (19.4) 57.9 (14.4) 30.22 (1023) N 8 RH 73
Odometer 26A: 78.9mi
TE 5.0/0.0. Load 268. Avg/Max Heart Rate = 157/171

First race in a long while. Pretty happy to beat my target time of 66.666min. I jackrabbited the start and paid for it later but I was pretty stoked at my race pace, which bodes well for November when I run the Bay Bridge 10k.

SGMT AGGRG PERSGMT PERMI AVGPC DIST
0.01 00:15 00:15.0 25:00 25:00 0.01
1.01 10:20 10:05.0 09:59 10:08 1.02
1.01 20:46 10:26.0 10:20 10:14 2.03
2.01 41:21 20:35.0 10:14 10:14 4.04
1.01 51:26 10:05.0 09:59 10:11 5.05
1.09 62:10 10:44.0 09:51 10:07 6.14
0.13 63:24 01:14.2 09:31 10:07 6.27

2.26mi, 29:34, 27 AUG 26, Lorton, Virginia

iThink:
Max - Aim (93bpm)
Velocity Girl - Tales of Brave Aphrodite (161bpm)

WX at 8 PM (0) Aug 27 78.3 (25.7) 71.6 (22.0) 29.9 (1012) SE 3 RH 80
Odometer 26A: 71.4mi
TE 2.3/0.0. Load 38. Avg/Max Heart Rate = 129/140

Very, very easy run before racing on Saturday morning. I felt like that 140bpm MHR was a glitch. But apparently, it's that pronounced going uphill. It's also unpleasantly warm and very humid. No matter.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.26 29:34 29:34 13:05 13:05 2.26

2.27mi, 32:39, 25 AUG 26, Lorton, Virginia

iThink:
Hüsker Dü - Chartered Trips (107bpm)

WX at 8 PM (0) Aug 25 72.1 (22.3) 66.4 (19.1) 30.02 (1016) Calm RH 82
Odometer 26A: 69.1mi
TE 2.0/0.0. Load 23. Avg/Max Heart Rate = 121/130

Easy recovery run as I have felt absolutely exhausted the last two weeks. Last run this week is tomorrow, if that.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.27 32:39 32:39 14:23 14:23 2.27

6.66mi, 78:01, 24 AUG 26, Lorton, Virginia

iThink:
Max - Aim (93bpm)
Limp Bizkit feat Method Man, Redman, DMX - Rollin' (Urban Assault Vehicle) (90bpm)

WX at 7 PM (23) Aug 24 80.6 (27.0) 57.9 (14.4) 29.93 (1013) NNW 3 RH 78
Odometer 26A: 66.8mi
TE 4.1/0.1. Load 157. Avg/Max Heart Rate = 144/160

More hard running as I sharpen for the race this weekend. I should run VERY easy recovery tomorrow, and then a 4-mile easy run on Wednesday as I begin to taper in earnest. Weather was about as good as it gets this time of the year. Today's run started a little quick and then went hard on the return. I was not expecting Limp Bizkit to come into the iThink, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 25:30 25:30 12:23 12:23 2.06
1.27 40:38 15:08 11:55 12:12 3.33
1.27 55:02 14:24 11:20 11:58 4.60
2.06 78:01 22:59 11:09 11:43 6.66

6.66mi, 81:34, 21 AUG 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
The Cure - Disintegration (live at Wembley July 1989) (141bpm)
Jamie Christopherson - A Stranger I Remain (Maniac Agenda Mix) (165bpm)
Velocity Girl - Tales of Brave Aphrodite (161bpm)

WX at 8 PM (0) Aug 21 75 (24) 68 (20) 30.01 (1016) Calm light rain RH 78
Odometer 26A: 60.1mi
TE 3.6/0.0. Load 121. Avg/Max Heart Rate = 140/155

Easier start as I didn't really feel like it. Once I hit around the 35 minute mark on the track I felt better and decided to start running the last two miles on the track at tempo. My knees hurt, though, so I probably should take care of that tonight.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.32 16:27 16:27 12:28 12:28 1.32
4.02 64:48 48:21 12:02 12:08 5.34
1.32 81:34 16:46 12:42 12:15 6.66

4.01mi, 46:34, 19 AUG 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) Aug 19 78.3 (25.7) 70.7 (21.5) 29.89 (1012) Calm RH 78
Odometer 26A: 53.4mi
TE 3.7/0.0. Load 117. Avg/Max Heart Rate = 145/159

I went harder than I was expecting, but I'm planning on taking a rest day tomorrow anyway. Also starting to think about how I'll taper for next week.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 23:55 23:55 11:54 11:54 2.01
2.00 46:34 22:39 11:19 11:37 4.01

4.21mi, 53:19, 18 AUG 26, Lorton, Virginia

iThink:
Touché Amoré - I'll Be Your Host (82bpm)

WX at 8 PM (0) Aug 18 78.4 (25.8) 70.5 (21.4) 29.87 (1011) Calm RH 76
Odometer 26A: 49.4mi
TE 3.1/0.0. Load 74. Avg/Max Heart Rate = 156/166

Slow but not easy run. But it'll be the least crappy day for weather this week, so I had to go.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 26:47 26:47 12:42 12:42 2.11
2.10 53:19 26:32 12:38 12:40 4.21

10,000m on Concept2 Model D, 47:51.9, 17 AUG 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 15 and 16 of this year's Tour de France.

WX at 8 PM (0) Aug 17 78 (26) 73 (23) 29.81 (1009) SSW 5 thunder in the vicinity
Row TE 2.6/0.0 Load 44
Avg/Max Heart Rate 130/137
Avg/Max/Normalized Power 119W/142W/120W
Total strokes 1161, Avg rate 24spm, Avg dist/str 8.60m

Easy erg today, at least that's how it felt, although I wasn't going much slower than yesterday. Honestly, it felt easier, although it might be because I'd put in the work yesterday. I was thinking about running but decided not to take my changes in a thunderstorm. Besides, rowing is easier on the body than running.

Splits
Distance: 10000 Time: 47:51.9 Avg/500m: 02:23.6 Drag Factor: 131 Per Mile: 00:07:42

15,000m on Concept2 Model D, 1:10:57.7, 16 AUG 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 12, 13, and 14 of this year's Tour de France.

WX at 1 PM (17) Aug 16 73 (23) 69 (21) 30.02 (1016) SE 6 light rain
Row TE 3.3/1.9 Load 104
Avg/Max Heart Rate 135/162
Avg/Max/Normalized Power 122W/161W/129W
Total strokes 1649, Avg rate 23spm, Avg dist/str 9.09m

I was going to run, but it started raining hard briefly, so I decided to sit it out and erg instead. I did not feel great the first 5km, but I was definitely feeling better after that. I used to think that 15km was exceedingly long, but it's just my long erg rather than my standard erg.

Splits
Distance: 15000
Time: 70:57.7
Avg/500m: 02:21.9
Drag Factor: 131
Per Mile: 00:07:37

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:39.3 9:39.3 02:24.8 02:24.8 2000
2000 18:55.0 9:15.7 02:18.9 02:21.9 4000
2000 28:15.3 9:20.3 02:20.1 02:21.3 6000
2000 37:41.8 9:26.5 02:21.6 02:21.4 8000
2000 47:10.7 9:28.9 02:22.2 02:21.5 10000
2000 56:44.0 9:33.3 02:23.3 02:21.8 12000
2000 06:16.0 9:32.0 02:23.0 02:22.0 14000
1000 10:57.7 4:41.7 02:20.9 02:21.9 15000

4.01mi, 45:10, 12 AUG 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 9 PM (1) Aug 12 75.0 (23.9) 70.2 (21.2) 29.82 (1009) Calm RH 84
Odometer 26A: 45.2mi
TE 4.3/0.1. Load 143. Avg/Max Heart Rate = 149/169

I was angry today for a variety of reasons. Some personal, some work-related. I was going to erg, but this time I think running was more judicious. Today was fast. And angry. But I feel better now.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.00 23:11 23:11 11:35 11:35 2.00
2.01 45:10 21:59 10:56 11:16 4.01

10,000m on Concept2 Model D, 46:55.5, 10 AUG 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 10 and 11 of this year's Tour de France.

WX at 7 PM (23) Aug 10 72.1 (22.3) 69.6 (20.9) 29.95 (1014) Calm
Row TE 2.7/0.1 Load 51
Avg/Max Heart Rate 131/154
Avg/Max/Normalized Power 121W/129W/126W
Total strokes 1084, Avg rate 23spm, Avg dist/str 9.23m

The bus ride back from work featured horizontal rain so bad it was going through the seal on the window and leaking down on my leg. I decided to row instead of run in any event, mostly to catch up on more of the TdF. As usual, it felt harder than the heart rate would indicate, but I'm also working other parts of the body that don't get worked when I just run.

I was pleasantly surprised at the fast finish. I didn't feel like I was going that much harder or faster than the other laps, but that was quite satisfying at the end.

Splits
Distance: 10000
Time: 46:55.5
Avg/500m: 02:20.8
Drag Factor: 132
Per Mile: 00:07:33

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:31.9 9:31.9 02:23.0 02:23.0 2000
2000 18:55.5 9:23.6 02:20.9 02:21.9 4000
2000 28:20.0 9:24.5 02:21.1 02:21.7 6000
2000 37:47.3 9:27.3 02:21.8 02:21.7 8000
2000 46:55.5 9:08.2 02:17.1 02:20.8 10000

10,000m on Concept2 Model D, 47:32.6, 6 AUG 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 8 and 9 of this year's Tour de France.

WX at 7 PM (23) Aug 06 77 (25) 69 (21) 30.09 (1018) WNW 8 thunder; light drizzle
Row TE 2.3/0.1 Load 36
Avg/Max Heart Rate 125/140
Avg/Max/Normalized Power 121W/146W/121W
Total strokes 1071, Avg rate 22spm, Avg dist/str 9.34m

After yesterday's hard running, I decided to take a break and not go as hard, so I decided to erg today instead. It feels harder than the heart rate would suggest, which is probably an indicator of just needing to do more strength work as I think my aerobic base is in pretty good shape.

That said, the TE and load ratings look remarkably low for how I felt.

Splits
Distance: 10000
Time: 47:32.6
Avg/500m: 02:22.6
Drag Factor: 132
Per Mile: 00:07:39

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:32.8 9:32.8 02:23.2 02:23.2 2000
2000 19:01.1 9:28.3 02:22.1 02:22.6 4000
2000 28:33.5 9:32.4 02:23.1 02:22.8 6000
2000 38:08.7 9:35.2 02:23.8 02:23.0 8000
2000 47:32.6 9:23.9 02:21.0 02:22.6 10000

4.20mi, 49:19, 5 AUG 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Aug 05 84.7 (29.3) 73.4 (23.0) 30.03 (1016) SE 3 RH 68
Odometer 26A: 41.2mi
TE 3.6/0.3. Load 116. Avg/Max Heart Rate = 142/168

I was shocked at how fast I felt at the start. I figured on the return leg, I'd try some speedwork, and ran some 400-600m intervals at or above anaerobic threshold, interspersed with rest of less than 400m in between. First time I've done speedwork in a very, very long while. I don't miss it.

There's a part of me that think I should run long, but in this heat, it might be more useful to see how I feel going harder since I'm running the Dulles Airport 10k at the end of the month and that'll be a useful barometer for how I feel going to the Bay Bridge Run in November.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.10 25:30 25:30 12:09 12:09 2.10
2.10 49:19 23:49 11:20 11:45 4.20

4.22mi, 54:18, 3 AUG 26, Lorton, Virginia

iThink:
The Beths - Straight Line Was A Lie (146bpm)
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Aug 03 81.9 (27.7) 70.7 (21.5) 29.85 (1010) Calm RH 69
Odometer 26A: 37.0mi
TE 3.1/0.0. Load 69. Avg/Max Heart Rate = 132/141

I felt surprisingly good for the temperature and humidity. I guess my heat acclimation is getting there. Not too long, hoping to run long later this week.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:28 27:28 12:57 12:57 2.12
2.10 54:18 26:50 12:47 12:52 4.22

5.2mi, 71:41, 1 AUG 26, Lorton, Virginia

iThink:
The Get Up Kids - Ten Minutes (170 bpm)
The Get Up Kids - The Company Dime (148 bpm)

WX at 7 PM (23) Aug 01 84.9 (29.4) 70.0 (21.1) 29.84 (1010) SE 7 RH 61
Odometer 26A: 32.8mi
TE 3.0/0.0. Load 63. Avg/Max Heart Rate = 133/145

Base mileage to improve my acclimation to heat. It was 87 when I started and I was running with the wind. Return leg was much nicer running into the wind as it dropped a degree or two.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.99 27:32 27:32 13:50 13:50 1.99
0.59 35:44 08:12 13:54 13:51 2.58
0.58 43:51 08:07 14:00 13:53 3.16
2.04 71:41 27:50 13:39 13:47 5.20