4.21mi, 49:33, 24 SEP 26, Lorton, Virginia

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

WX at 8 PM (0) Sep 24 56.5 (13.6) 51.4 (10.8) 30.23 (1023) Calm RH 83
Odometer 26A: 102.5mi
TE 3.5/0.0. Load 106. Avg/Max Heart Rate = 140/150

Not sure why I felt like going tempo today, but it could be that the temperature is finally starting to get to what I love and that my body is still acclimated to heat. Today went, and felt relaxed but fast, about as good a run as I've done in a while now.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 25:39 25:39 12:09 12:09 2.11
2.10 49:33 23:54 11:23 11:46 4.21

10,000m on Concept2 Model D, 48:22.8, 23 SEP 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 3 and 4 of this year's Vuelta a España.

WX at 9 PM (1) Sep 23 62.4 (16.9) 49.6 (9.8) 30.34 (1027) NNE 5 mist
Row TE 2.4/0.4 Load 42
Avg/Max Heart Rate 127/140
Avg/Max/Normalized Power 114W/128W/115W
Total strokes 1102, Avg rate 22spm

Easy erg as I was planning on running but started far too late so erg it was. All good.

Splits
Distance: 10000
Time: 48:22.8
Avg/500m: 02:25.1
Drag Factor: 130
Per Mile: 00:07:47

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:45.3 9:45.3 02:26.3 02:26.3 2000
2000 19:27.7 9:42.4 02:25.6 02:26.0 4000
2000 29:10.5 9:42.8 02:25.7 02:25.9 6000
2000 38:46.9 9:36.4 02:24.1 02:25.4 8000
2000 48:22.8 9:35.9 02:24.0 02:25.1 10000

10,000m on Concept2 Model D, 46:45.5, 22 SEP 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 1 and 2 of this year's Vuelta a España.

WX at 7 PM (23) Sep 22 62 (17) 59 (15) 30.21 (1023) Calm light rain; mist
Row TE 2.9/0.0 Load 56
Avg/Max Heart Rate 132/154
Avg/Max/Normalized Power 127W/236W/131W
Total strokes 1062, Avg rate 22spm

Moderate erg today until the end, where I felt some spate of sprint finish and went really hard. Didn't feel like running outside in on and off rain.

Splits
Distance: 10000
Time: 46:45.5
Avg/500m: 02:20.3
Drag Factor: 126
Per Mile: 00:07:32

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:29.1 9:29.1 02:22.3 02:22.3 2000
2000 18:50.2 9:21.1 02:20.3 02:21.3 4000
2000 28:15.1 9:24.9 02:21.2 02:21.3 6000
2000 37:37.5 9:22.4 02:20.6 02:21.1 8000
2000 46:45.5 9:08.0 02:17.0 02:20.3 10000

7.76mi, 1:43:09, 20 SEP 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Sugarcult - Dead Living (160bpm)

WX at 3 PM (19) Sep 20 84 (29) 68 (20) 29.88 (1011) SSE 3 RH 58
Odometer 26A: 98.3mi
TE 3.7/0.0. Load 114. Avg/Max Heart Rate = 143/160

The intent was LSD, but it was much harder than I expected it to be on the back end-- probably running well into zone 4 even though I was trying to keep it below anaerobic threshold. Hydration and heat are probably the culprits here. The positive split on the last leg says a lot.

SGMT AGGRGT PERSG PERMI AVGPC DIST
2.07 26:41 26:41 12:53 12:53 2.07
1.81 50:59 24:18 13:26 13:08 3.88
1.81 75:12 24:13 13:23 13:13 5.69
2.07 103:09 27:57 13:30 13:18 7.76

10,000m on Concept2 Model D, 47:24.2, 17 SEP 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 19 and 20 of this year's Tour de France.

WX at 8 PM (0) Sep 17 76.5 (24.7) 70.5 (21.4) 30.09 (1018) Calm
Row TE 2.5/0.0 Load 43
Avg/Max Heart Rate 128/140
Avg/Max/Normalized Power 121W/139W/124W
Total strokes 1084, Avg rate 22spm

Easy to moderate erg today. I didn't feel like running and it was raining on and off today.

Splits
Distance: 10000
Time: 47:24.2
Avg/500m: 02:22.2
Drag Factor: 130
Per Mile: 00:07:38

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:33.3 9:33.3 02:23.3 02:23.3 2000
2000 18:56.5 9:23.2 02:20.8 02:22.1 4000
2000 28:23.0 9:26.5 02:21.6 02:21.9 6000
2000 37:56.5 9:33.5 02:23.4 02:22.3 8000
2000 47:24.2 9:27.7 02:21.9 02:22.2 10000

4.23mi, 54:32, 15 SEP 26, Lorton, Virginia

iThink:
Kelly Clarkson - Catch My Breath (124bpm)
The Calling - Wherever You Will Go (112bpm)

WX at 7 PM (23) Sep 15 74.1 (23.4) 53.1 (11.7) 30.28 (1025) S 5 RH 47
Odometer 26A: 90.5mi
TE 2.9/0.0. Load 63. Avg/Max Heart Rate = 130/140

Easy run given that I didn't sleep great last night and I ran long yesterday. I'm taking tomorrow off. Minor cramp in the left calf.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:42 27:42 13:04 13:04 2.12
2.11 54:32 26:50 12:43 12:54 4.23

6.07mi, 78:59, 14 SEP 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) Sep 14 76.8 (24.9) 47.1 (8.4) 30.14 (1020) NW 5 RH 34
Odometer 26A: 86.3mi
TE 3.2/0.0. Load 87. Avg/Max Heart Rate = 135/146

Dead legs at start today. It was not fun. Today felt rough, and my lower back started to ache, which is probably an indicator that I should start lifting again.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.86 24:25 24:25 13:08 13:08 1.86
1.19 39:50 15:25 12:57 13:04 3.05
1.19 55:57 16:07 13:33 13:12 4.24
1.83 78:59 23:02 12:35 13:01 6.07

6.66mi, 84:49, 12 SEP 26, Lorton, Virginia

iThink:
The Get Up Kids - Ten Minutes (170 bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 2 PM (18) Sep 12 80 (27) 71 (22) 30.01 (1016) ESE 5 RH 74
Odometer 26A: 80.2mi
TE 3.2/0.0. Load 85. Avg/Max Heart Rate = 140/162

LSD, but not so easy as I would've thought based on heart rate. No matter, I'm going to more than make up for as I eat at a Brazilian steakhouse later today. Looks like meat's back on the menu, boys!

SGMT AGGRG PERSG PERMI AVGPC DIST
1.84 23:11 23:11 12:36 12:36 1.84
3.03 62:22 39:11 12:56 12:48 4.87
1.79 84:49 22:27 12:33 12:44 6.66

10,000m on Concept2 Model D, 47:48.9, 10 SEP 26, Lorton, Virginia

iThink:
nothing as I was watching extended highlights of stages 17 and 18 of this year's Tour de France.

WX at 8 PM (0) Sep 10 80.2 (26.8) 71.6 (22.0) 29.86 (1011) WNW 5
Row TE 2.4/0.7 Load 49
Avg/Max Heart Rate 128/158
Avg/Max/Normalized Power 119W/149W/121W
Total strokes 1058, Avg rate 22spm, Avg dist/str 9.44m

Easy erg today. My legs were definitely feeling yesterday's run. I think the MHR readings are a fluke as I definitely didn't feel like I was going anywhere near that hard.

Splits
Distance: 10000
Time: 47:48.9
Avg/500m: 02:23.4
Drag Factor: 130
Per Mile: 00:07:42

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:38.0 9:38.0 02:24.5 02:24.5 2000
2000 19:06.6 9:28.6 02:22.2 02:23.3 4000
2000 28:38.7 9:32.1 02:23.0 02:23.2 6000
2000 38:17.3 9:38.6 02:24.7 02:23.6 8000
2000 47:48.9 9:31.6 02:22.9 02:23.4 10000

6.66mi, 88:44, 9 SEP 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) Sep 09 80.4 (26.9) 64.2 (17.9) 30.01 (1016) SE 5 RH 57
Odometer 26A: 73.5mi
TE 2.5/0.0. Load 79. Avg/Max Heart Rate = 136/146

First bonafide longer run since the race. I have become a fat piece of shit and I need to burn lard. I'm also trying to be more disciplined about eating better. That's in progress.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.75 22:45 22:45 13:00 13:00 1.75
3.24 66:29 43:44 13:30 13:19 4.99
1.67 88:44 22:15 13:19 13:19 6.66

3.55mi, 46:45, 2 SEP 26, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Sep 02 76.5 (24.7) 70.9 (21.6) 30.01 (1016) Calm RH 82
Odometer 26A: 86.8mi
TE 2.5/0.0. Load 47. Avg/Max Heart Rate = 131/138

More easy recovery run. Was cutting today's run a little shorter based on some stuff I have to do tonight.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.76 23:38 23:38 13:26 13:26 1.76
1.79 46:45 23:07 12:55 13:10 3.55

4.22mi, 55:58, 1 SEP 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 7 PM (23) Sep 01 91.4 (33.0) 71.8 (22.1) 29.91 (1012) Calm RH 52 HI 98.4 (36.9)
Odometer 26A: 83.2mi
TE 2.8/0.0. Load 59. Avg/Max Heart Rate = 134/145

Easy recovery run, impeded a bit because of heat index. But I needed to get at it, and I know I've been larding out the last few days if the scale is any indicator. I should cut before November so I can run faster.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 28:25 28:25 13:28 13:28 2.11
2.11 55:58 27:33 13:03 13:16 4.22