8.45mi, 81:19, 16 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"
Cheap Trick, "Mighty Wings"

WX at 09:58 S 2 10.00 Fair CLR 77 67 71% NA 79 30.16 1021.6

Odometer 15B: 93.8mi

Z4. Average/max heart rate = 154/175

I got distracted early and started late. It was good for certain things, bad for others. The end was pretty hot, and I was trying to run in the shade, but no matter. At least I got a longer run in today. I didn't feel up for 11.5 like I've done in the past, but I have things I need to do later and that would crush me.

The iThinks were a little improbable, especially the second one that was triggered by a flyer for a "Run into the 80s" race.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:34 09:57 09:57 09:47 2.00
1.00 29:11 09:36 09:36 09:43 3.00
1.00 38:50 09:40 09:40 09:43 4.00
1.00 48:29 09:39 09:39 09:42 5.00
1.00 58:23 09:54 09:54 09:44 6.00
1.00 67:35 09:12 09:12 09:39 7.00
1.00 77:13 09:38 09:38 09:39 8.00
0.45 81:19 04:07 09:08 09:37 8.45

6.69mi, 61:49, 14 AUG 15, Springfield, Virginia

iThink:
Avicii, "Levels"

WX at 05:58 Calm 10.00 Fair CLR 56 55 95% NA NA 30.18 1022.3

Odometer 15B: 85.3mi

Z4. Average/max heart rate = 152/166

While this might not have been a harder run based on HRM reading, it certainly felt that way as my legs are tired. Today's weather was so uncharacteristic of summer that I felt compelled to hit the road, so I did, trying to hit the sweet spot of 6.66mi, and just went over by a bit. I'll tailor it to get the perfect distance. Hitting 6.69mi was mild consolation.

It's depressing that I settled for the slow-ass splits I run these days.

Also, the iThink has appropriate significance for being a federal employee in the National Capital Region.  That is all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:56 09:39 09:39 09:28 2.00
1.00 28:28 09:32 09:32 09:29 3.00
1.00 37:51 09:23 09:23 09:28 4.00
1.00 46:38 08:48 08:48 09:20 5.00
1.00 55:41 09:03 09:03 09:17 6.00
0.69 61:49 06:07 08:52 09:14 6.69

4.05mi, 37:37, 12 AUG 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 05:58 NW 2 10.00 Mostly Cloudy BKN090 BKN110 68 58 71% NA NA 30.05 1017.9

Odometer 15A: 315.3mi

Z3. Average/max heart rate = 150/171

Today was too good a day to pass up, even though I've been going to sleep late and thus am burning the sleep candle at both ends. That will come to roost, but so long as I get a reset day this weekend, I should be okay.

Not a good start, but I certainly felt better by the end. So there.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:21 09:21 09:21 09:21 1.00
1.00 19:00 09:39 09:39 09:30 2.00
1.00 28:19 09:19 09:19 09:26 3.00
1.00 37:13 08:54 08:54 09:18 4.00
0.05 37:38 00:25 08:12 09:17 4.05

8,000m on Concept2 Model D, 35:13.7, 12 AUG 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 06:58    NW 6    10.00    Fair    CLR    66    62             88%    NA    NA    29.91    1013.1           

Odometer 14: 410.0mi

Z3 high.  Average/max heart rate = 152/162

Not hard, but not easy.  Just getting one in.

Splits
Distance:    8000
Time:    35:13.7
Avg/500m:    02:12.1
Drag Factor:    124
Per Mile:    00:07:05

6,000m on Concept2 Model D, 25:10.3, 11 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Kerosene"

WX at 05:58    W 7    8.00    Light Rain    OVC008    73    71             92%    NA    NA    29.82    1010.1           

Odometer 14B: 410.0mi

Z4-Z5 finish.  Average/max heart rate = 157/173

As usual, I started too late, so I had to abbreviate the workout, and turned this into a 6km time trial - and a personal best at this distance (although there isn't much to compare this to).  I don't usual erg this distance, and I felt surprisingly good, so it was productive in terms of raw energy kicked out.

Probably won't burn the lard I wanted to burn, but at least it's something different and certainly better than a Do Nothing But Eat day, which this was in danger of becoming.  I missed out yesterday, which would've been a good day, and the rain this morning might've made this morning promising for a run, but no matter.  Better something than nothing, and this ends up being a strength workout for as hard as I went.

Splits
Distance:    6000
Time:    25:10.3
Avg/500m:    02:05.9
Drag Factor:    124
Per Mile:    00:06:45

6.68mi, 67:57, 9 AUG 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 09:58 S 3 10.00 Fair CLR 76 63 63% NA 78 30.02 1016.9

Odometer 15A: 311.2mi

Z3. Average/max heart rate = 149/168

Today was not a great run, mostly because of some throbbing pain in my left ankle. I gritted it out, but I might be rowing this week to give it a break. At least the weather wasn't too bad.

On the bright side, now I have something that approximates my favorite distance. Oh, yeah.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 20:42 10:41 10:41 10:21 2.00
1.00 31:52 11:10 11:10 10:37 3.00
1.00 41:48 09:56 09:56 10:27 4.00
1.00 51:35 09:47 09:47 10:19 5.00
1.00 61:30 09:55 09:55 10:15 6.00
0.68 67:57 06:27 09:29 10:10 6.68

4.77mi, 47:04, 7 AUG 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 05:58 Vrbl 2 10.00 A Few Clouds FEW038 67 65 92% NA NA 29.85 1011.1

Odometer 15B: 78.7mi

Z3 high. Average/max heart rate = 147/171

This wasn't exactly a recovery run, but it wasn't going to be a killer either after yesterday. I also have to balance the amount of sleep I get versus how hard I want to go, and I chump sleep more than I should.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 19:55 10:10 10:10 09:58 2.00
1.00 29:50 09:55 09:55 09:57 3.00
1.00 39:37 09:46 09:46 09:54 4.00
0.77 47:04 07:27 09:41 09:52 4.77

6.0mi, 54:43, 6 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 06:58 Calm 10.00 Fair CLR 65 63 91% NA NA 29.97 1015.1

Odometer 15A: 304.6mi

Z4. Average/max heart rate = 158/179

Today was a remarkably pleasant run that turned out to be markedly faster than ones I've done lately, which I attribute to the weather. It felt dry (even if the RH was 91) and the temperature was nice, although not as cool as I like, of course.

Tomorrow should be slow and long. I attribute some of today's speed to yesterday being a day off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:39 09:25 09:25 09:20 2.00
1.00 27:59 09:20 09:20 09:20 3.00
1.00 37:00 09:01 09:01 09:15 4.00
1.00 45:51 08:51 08:51 09:10 5.00
1.00 54:43 08:52 08:52 09:07 6.00

5.04mi, 45:50, 4 AUG 15, Springfield, Virginia

iThink:
that dog., "Never Say Never"

WX at 06:58 Calm 10.00 Mostly Cloudy SCT065 BKN170 71 65 80% NA NA 29.93 1013.8

Odometer 15B: 73.9mi

Z4. Average/max heart rate = 158/175

I was in a rush, but the weather was pretty good, so I decided to move out with some haste, and it paid off. I also got a long break at one point, so my second mile is a bit faster than it normally would be for that course.

Tomorrow needs to be a recovery day of sorts, although I might spend it on LSD.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 18:05 09:09 09:09 09:02 2.00
1.00 26:59 08:54 08:54 09:00 3.00
1.00 36:09 09:10 09:10 09:02 4.00
1.04 45:50 09:41 09:19 09:06 5.04

6.25mi, 60:37, 1 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 08:58 Calm 10.00 Fair CLR 77 69 77% NA 79 29.89 1012.4

Odometer 15A: 298.6mi

Z4. Average/max heart rate = 157/179

Nothing distinguished, but a moderately hard run (up until the uphills at the end) that was a good idea. At this point in my life, I don't really have any junk miles. Any mileage I run is probably useful - up to a point; my body will self-correct and I will likely sleep in rather than massively overtrain, although the dead legs syndrome that occasionally recurs is an indicator that I rarely catch before its onset. The fastest part of this run is flat straightaway and light downhill, where I'm most efficient.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 19:26 09:51 09:51 09:43 2.00
1.00 29:13 09:47 09:47 09:44 3.00
1.00 39:05 09:52 09:52 09:46 4.00
1.00 48:31 09:25 09:25 09:42 5.00
1.00 58:24 09:54 09:54 09:44 6.00
0.25 60:37 02:12 08:50 09:42 6.25

10,000m on Concept2 Model D, 43:32.6, 31 JUL 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Courage My Love, "Kerosene"

WX at 07:58    NW 7    10.00    Fair    CLR    73    62     73    66    69%    NA    NA    29.95    1014.5   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 154/169

I was playing around a bit with tempo and was cranking at a slightly faster than usual.  The finish was not nearly as frenzied as one might think for this time.

Today would've been a good day to run, but the time didn't avail itself, so I erged instead, which takes me less time for prep.  I probably should run more, but I don't feel like going outside, and at least I'm doing something.

Splits
Distance:    10000
Time:    43:32.6
Avg/500m:    02:10.6
Drag Factor:    124
Per Mile:    00:07:00

6.29mi, 62:31, 30 JUL 15, Springfield, Virginia

iThink:
The Laziest Men from Mars, "Invasion of the Gabber Robots"

WX at 08:58 S 5 10.00 Fair CLR 79 73 81% NA 82 29.92 1013.4

Odometer 15A: 292.3mi

Z4. Average/max heart rate = 156/177

Today was unpleasantly warm, if for no reason than I was running in temperatures some 10-15 more than I'm used to, and I was running under direct sunlight, which I don't like to do in the summer. Humidity wasn't unbearable, but it wasn't great either.

Neither was this run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:48 09:50 09:50 09:54 2.00
1.00 29:40 09:52 09:52 09:53 3.00
1.00 39:23 09:44 09:44 09:51 4.00
1.00 49:08 09:44 09:44 09:50 5.00
1.00 59:38 10:31 10:31 09:56 6.00
0.29 62:31 02:53 09:55 09:56 6.29

10,000m on Concept2 Model D, 43:30.1, 29 JUL 15, Springfield, Virginia

iThink:
A Day To Remember, "All I Want"

WX at 11:58    Vrbl 3    10.00    Fair    CLR    85    74             72%    NA    93    30.01    1016.5       

Odometer 14B: 410.0mi

Z3 first half, Z4 second half.  Average/max heart rate = 153/173

The iThink is because of my playing Crazy Taxi: City Rush while I've been away from work.  First workout since last week.  Ugh.

Splits
Distance:    10000
Time:    43:30.1
Avg/500m:    02:10.5
Drag Factor:    127
Per Mile:    00:07:00

6.3mi, 59:10, 22 JUL 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 07:58 NW 7 10.00 Fair CLR 72 59 76 65 64% NA NA 29.87 1011.8

Odometer 15A: 286.0mi

Z4. Average/max heart rate = 156/173

Rough initial start, but I felt better. Last two miles were better, but I suspect I was still a little beat from yesterday's hard erg. I did need to get a run in while the weather was good. I was also the beneficiary of two long stop lights that required me to stop and get a rest in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 19:21 10:01 10:01 09:41 2.00
1.00 29:03 09:42 09:42 09:41 3.00
1.00 38:24 09:21 09:21 09:36 4.00
1.00 47:18 08:54 08:54 09:28 5.00
1.00 56:31 09:13 09:13 09:25 6.00
0.30 59:10 02:39 08:51 09:24 6.30

10,000m on Concept2 Model D, 42:50.0, 21 JUL 15, Springfield, Virginia

iThink:
Courage my Love, "Bridges"

WX at     10:58    Calm    10.00    A Few Clouds    FEW130    85    73             68%    NA    92    29.68    1005.3       

Odometer 14B:410.0mi

Z3 start, Z5 finish.  Average/max heart rate = 158/179

Wasn't sure was I was going to do today as I got up too late to run, but I wanted to get something in, so a 10km erg it is.  No worries.


What I didn't expect was to crank the best time I've done at this distance for the first time in about six years.  So, I'm pretty happy about that.

Splits
Distance:    10000
Time:    42:50.0
Avg/500m:    02:08.5
Drag Factor:    124
Per Mile:    00:06:54

8,000m on Concept2 Model D, 36:25.5, 20 JUL 15, Springfield, Virginia

iThink:
Cheap Trick, "Mighty Wings"

WX at 11:58    NW 7    10.00    A Few Clouds    FEW170    88    71             56%    NA    93    29.79    1009.0           

Odometer 14: 410.0mi

Z3.  Average/max heart rate = no reading.

Easy erg from yesterday since my quads were pretty beat after yesterday's long run.  My acid test was not having to breathe through my mouth today, and while it started slow, it suddenly picked up.  So much the better.

Splits
Distance:    8000
Time:    36:25.5
Avg/500m:    02:16.6
Drag Factor:    125
Per Mile:    00:07:20

11.39mi, 2:07:49, 19 JUL 15, Springfield, Virginia

iThink:
The Reputation, "Face It"
Z. Randall Stroope, "Homeland"
The Smiths, "There Is A Light That Never Goes Out"
The Cure, "Taking Off"

WX at 07:58 Calm 10.00 Fair CLR 76 75 76 71 96% NA 75 29.91 1013.1
 WX at 09:58 W 2 10.00 Fair CLR 86 76 72% NA 96 29.90 1012.8


Odometer 15A: 279.7mi

Z4. Average/max heart rate = 154/171

Today was going to be a long run, but I deliberately went slow because I knew it was going to be motherfucking hot as balls. And it was, because there was almost no prevailing wind and the relative humidity was exceptionally high. But I gritted it out, even if I had to walk certain portions because I knew I'd be redlining otherwise. Because it was motherfucking hot as balls.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:32 10:32 10:32 10:32 1.00
1.00 0:21:49 11:17 11:17 10:54 2.00
1.00 0:32:45 10:56 10:56 10:55 3.00
1.00 0:43:23 10:38 10:38 10:51 4.00
1.00 0:54:26 11:03 11:03 10:53 5.00
1.00 1:05:26 11:00 11:00 10:54 6.00
1.00 1:16:33 11:07 11:07 10:56 7.00
1.00 1:27:45 11:13 11:13 10:58 8.00
1.00 1:39:46 12:00 12:00 11:05 9.00
1.00 1:50:59 11:14 11:14 11:06 10.00
1.00 2:03:32 12:33 12:33 11:14 11.00
0.39 2:07:49 04:17 10:58 11:13 11.39

4.05mi, 38:55, 17 JUL 15, Springfield, Virginia

iThink:
Labtracks, "Skyline" (Original Mix)

WX at 05:58 SE 1 10.00 Mostly Cloudy BKN010 64 62 95% NA NA 30.08 1018.9

Odometer 15A: 265.3mi

Z3-Z4. Average/max heart rate = 154/172

Dead legs. Period. I felt better after warming up, but four miles really isn't far enough to run while warmed up when it takes me three just to get in the groove. Still better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 19:27 10:10 10:10 09:44 2.00
1.00 29:14 09:46 09:46 09:45 3.00
1.05 39:06 09:52 09:24 09:39 4.05

6.29mi, 58:20, 16 JUL 15, Springfield, Virginia

iThink:
2 Unlimited, "Are You Ready For This?"

WX at 05:58 NW 8 10.00 Partly Cloudy SCT037 SCT048 64 52 66% NA NA 30.01 1016.5

Odometer 15A: 261.2mi

Z4. Average/max heart rate = 157/179

Today felt great. The weather was the most obvious proximate cause. There'll probably be no better day to get in a run than this morning all summer long, so I took it. I'm glad I did, and today's weather resulted in a far faster run than I usually do, especially on the return leg after I was fully warmed up.

I have no rational explanation for today's iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 19:52 10:29 10:29 09:56 2.00
1.00 29:02 09:10 09:10 09:41 3.00
1.00 38:01 08:59 08:59 09:30 4.00
1.00 47:22 09:21 09:21 09:28 5.00
1.00 55:58 08:36 08:36 09:20 6.00
0.29 58:21 02:23 08:13 09:17 6.29

8,000m on Concept2 Model D, 35:52.8, 13 JUL 15, Springfield, Virginia

iThink:
Mannheim Steamroller, "Chocolate Fudge"

WX at 06:58    N 1    9.00    Partly Cloudy    FEW060 SCT095 SCT110    69    68             96%    NA    NA    29.92    1013.5           

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 144/152

Nothing particularly hard, but I sweat a lot when I erg because it's in a dead area for airflow.

I woke up too late to run this morning.  A shame, since the conditions are probably better than most days this month.

I don't know where today's iThink came from.

Splits
Distance:    8000
Time:    35:52.8
Avg/500m:    02:14.6
Drag Factor:    122
Per Mile:    00:07:13

6.28mi, 62:59, 12 JUL 15, Springfield, Virginia

iThink:
Shirley Walker, "Duty Calls"
Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace
Journey, "Only the Young"

WX at 10:58 Vrbl 2 10.00 A Few Clouds FEW046 82 63 52% NA 83 30.06 1018.2

Odometer 15A: 254.9mi

Z4 high. Average/max heart rate = 160/180

I was slow and it was hot. The heat made me even slower, but that's what I get for starting so late. But...my upper back is sore from rowing 15km yesterday, so I needed to give it a rest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:29 09:56 09:56 09:44 2.00
1.00 29:32 10:03 10:03 09:51 3.00
1.00 39:41 10:09 10:09 09:55 4.00
1.00 49:36 09:55 09:55 09:55 5.00
1.00 60:11 10:34 10:34 10:02 6.00
0.28 62:59 02:49 10:02 10:02 6.28

7,500 + 7,500m on Concept2 Model D, 33:13.6 + 34:10.2, 11 JUL 15, Springfield, Virginia

iThink: None.

WX at 11:58    S 3    10.00    Mostly Cloudy    SCT017 BKN065 BKN180    76    69             80%    NA    77    30.10    1019.6   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 156/169 leg 1, 165/176 leg 2

I'd set this for 15,000 originally, but realized I was going to bonk before hitting the end and stopped at the waypoint, then had some fruit and soda, then got back on.  I was much more tired, and it bore out in the times and splits and also for relative effort.

It's possible I went out too fast, since I was burned at the end, but at least I got in a long erg.  I was thinking about running, but when it stopped raining, I didn't feel so enthusiastic about running.

Leg 1:
Distance:    7500
Time:    33:13.6
Avg/500m:    02:12.9
Drag Factor:    124
Per Mile:    00:07:08

Leg 2:
Distance:    7500
Time:    34:10.2
Avg/500m:    02:16.7
Drag Factor:    124
Per Mile:    00:07:20

10,000m on Concept2 Model D, 43:46.0, 10 JUL 15, Springfield, Virginia

iThink:
Chris Stamey, "14 Shades of Green"
Maritime, "German Engineering"

WX at     05:58    NW 7    10.00    Mostly Cloudy    BKN095 BKN160    76    66             73%    NA    77    29.98    1015.5          

Odometer 14B: 410.0mi

Z3 start, Z5 finish.  Average/max heart rate = 155/180

While the weather wasn't as oppressively unpleasant as yesterday, I didn't feel like running, and today is the first PT I've done since Monday.  It's been one of those weeks.  I felt obligated to do SOMETHING so I didn't feel like a complete sack of shit.  Because I have.

Today was motivated by getting something in, then it was motivated by wanting to finish under 44 minutes.  So I did, although I ended up going balls to the wall to do it.  It's been a long while since I've erged at zone 5.

Splits
Distance:    10000
Time:    43:46.0
Avg/500m:    02:11.3
Drag Factor:    126
Per Mile:    00:07:03

6.00mi, 60:46, 6 JUL 15, Springfield, Virginia

iThink:
Gustav Holst, "I Vow to Thee, My Country"

WX at 05:58 SE 1 5.00 Fog/Mist CLR 73 71 96% NA NA 30.10 1019.5

Odometer 15A: 248.6mi

Z3 mid. Average/max heart rate = 152/168

Today felt like total trash. For not doing anything over the last few days but eating, today's run was ridiculously slow. I knew I'd have to run today when I got the feeling of "getting fat" yesterday, which was impetus to get out there and get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:35 10:30 10:30 10:17 2.00
1.00 31:12 10:37 10:37 10:24 3.00
1.00 40:55 09:43 09:43 10:14 4.00
1.00 50:29 09:34 09:34 10:06 5.00
1.00 00:47 10:17 10:17 10:08 6.00

5,000m, 26:09, 3 JUL 15, Fort Myer, Virginia

iThink:
Max, "Aim"

no WX reading, but torrential downpour prior to rain start.

Odometer 15B: 68.9mi

Z4 high. Average/max heart rate = no reading

So this was the infamous Twinkie challenge that Joint Base Myer-Henderson Hall put on. I was pleasantly surprised at my not barfing at the halfway point after eating six Twinkies in about two minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 14:05 14:05 09:05 09:05 1.55
1.55 26:09 12:04 07:47 08:26 3.10

4.1mi, 40:49, 1 JUL 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 06:58 W 2 10.00 Overcast OVC007 68 67 96% NA NA 29.87 1011.8

Odometer 15A: 242.6mi

Z3. Average/max heart rate = 146/164

A little wogging, not too fast, but something other than "do nothing but eat."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:15 10:15 10:15 10:15 1.00
1.00 20:19 10:04 10:04 10:10 2.00
1.00 30:28 10:09 10:09 10:09 3.00
1.10 40:49 10:21 09:25 09:57 4.10

5.05mi, 46:49, 30 JUN 15, Springfield, Virginia

iThink:
Bob Mould, "MM 17"

WX at 05:58 Calm 3.00 Fog/Mist CLR 63 62 96% NA NA 29.90 1012.8

Odometer 15A: 238.5mi

Z3 high-Z4. Average/max heart rate = 156/176

Not a particularly hard run, but I felt pretty good about today's run, even though it was deliberately run at just above, but not well above aerobic threshold. Makes up for not doing anything yesterday, which was a missed opportunity, but one I couldn't do because of lack of sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:02 09:34 09:34 09:31 2.00
1.00 27:52 08:50 08:50 09:17 3.00
1.00 36:57 09:05 09:05 09:14 4.00
1.05 46:49 09:52 09:24 09:16 5.05

10,000m on Concept2 Model D, 44:12.5, 28 JUN 15, Springfield, Virginia

iThink:
Love Spit Love, "Am I Wrong"

WX at 14:58    W 7    10.00    Mostly Cloudy    BKN060    78    59             53%    NA    79    29.76    1008.0       

Odometer 14B: 410.0mi

Z3-Z4.  Average/max heart rate = 151/162

Nothing very ambitious, but I didn't feel like running outside, even with the conditions as they are for the summer.  I just don't like running in the heat, even when the humidity is lower than usual.

So, I erged out something that was actually easier than yesterday, but faster.  I was playing a bit with drag factor and it apepars the sweet spot for speed is about 125 or so.  I guess I could be better off if I cranked at faster tempo, but I don't feel that industrious - and in my case, I'd rather have power than speed.

Splits
Distance:    10000
Time:    44:12.5
Avg/500m:    02:12.6
Drag Factor:    123
Per Mile:    00:07:07

10,000m on Concept2 Model D, 44:20.4, 27 JUN 15, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Hilary Duff, "Wake Up"

WX at     11:58    SE 9    5.00    Light Drizzle Fog/Mist    BKN008 OVC012    70    68             93%    NA    NA    29.90    1012.8    0.01       

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 158/172

I wasn't intending on going very hard, but then I switched to not wanting to finish slower than 44:30 and cranked it up.  At least it's better than nothing.

Splits
Distance:    10000
Time:    44:20.4
Avg/500m:    02:13.0
Drag Factor:    121
Per Mile:    00:07:08

5.11mi, 48:37, 26 JUN 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 06:58 NW 5 10.00 Mostly Cloudy BKN008 67 64 89% NA NA 29.95 1014.5

Odometer 15A: 233.4mi

Z3 high. Average/max heart rate = 153/172

Rough start, but better finish. Not a great run, but better than nothing. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 19:28 10:01 10:01 09:44 2.00
1.00 28:39 09:12 09:12 09:33 3.00
1.00 38:03 09:24 09:24 09:31 4.00
1.00 47:33 09:30 09:30 09:31 5.00
0.11 48:37 01:05 09:48 09:31 5.11

5.13mi, 47:43, 24 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at 05:58 NW 3 10.00 Fair CLR 67 62 83% NA NA 30.03 1017.2

Odometer 15B: 64.4mi

Z3-Z4. Average/max heart rate = 152/174

For the identical run route as yesterday, today felt a hell of a lot better, mostly because of the differences in weather. Difference in times is over a minute and I felt much better. The relative humidity was lower and a six degree difference in air temperature matters a lot.

I still need to get up earlier, but I'm not backing off certain writing for which I only have sufficient presence of mind late at night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:18 09:53 09:53 09:39 2.00
1.00 28:21 09:03 09:03 09:27 3.00
1.00 37:18 08:56 08:56 09:19 4.00
1.00 46:33 09:16 09:16 09:19 5.00
0.13 47:43 01:10 08:58 09:18 5.13

5.14mi, 49:02, 23 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Vrbl 1 10.00 A Few Clouds FEW240 73 70 89% NA NA 29.97 1015.1

Odometer 15A:228.2mi

Z4. Average/max heart rate = 156/179

I was thinking about rowing today, but I decided to switch it up and run instead.  Today is going to be hot as balls.  Straight up.  It might have felt pleasant this morning, but at 89% humidity, it was a soaker after the first half mile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:23 09:57 09:57 09:41 2.00
1.00 29:02 09:39 09:39 09:41 3.00
1.00 38:02 09:00 09:00 09:30 4.00
1.00 47:38 09:37 09:37 09:32 5.00
0.14 49:02 01:23 09:56 09:32 5.14

5,000m on Concept2 Model D, 21:26.8, 19 JUN 15, Springfield, Virginia

iThink:
Archers of Loaf, "Backwash"

WX at 05:58    Vrbl 1    10.00    Partly Cloudy    SCT140    69    67             95%    NA    NA    29.95    1014.5       

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 149/170

Quick one as I didn't leave much time this morning and I have to do some stuff prior to the Elder going off to school.  Wasn't meaning to crank a PB, but I don't row 5km too often.

Splits
Distance:    5000
Time:    21:26.8
Avg/500m:    02:08.7
Drag Factor:    120
Per Mile:    00:06:54

4.0mi, 39:58, 18 JUN 15, Springfield, Virginia

iThink:
Tommy Keene, "Drowning"
Nightnoise, "Cricket's Wicket"

WX at 06:58 Calm 7.00 Mostly Cloudy BKN055 69 68 96% NA NA 30.02 1016.9

Odometer 15A: 222.9mi

Z3. Average/max heart rate = 147/167

Recovery run. Dead legs, dead legs, dead legs. At least the end felt like it was a little stretched out. Now I'm going to sweat nonstop for an hour.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 20:25 10:26 10:26 10:12 2.00
1.00 30:18 09:54 09:54 10:06 3.00
1.00 39:58 09:40 09:40 10:00 4.00

6.0mi, 56:25, 17 JUN 15, Springfield, Virginia

iThink:
Wayofthebob, "Crevice"

WX at 05:58 NW 3 10.00 Mostly Cloudy BKN200 71 66 86% NA NA 30.07 1018.5

Odometer 15A: 218.9mi

Z4. Average/max heart rate = 154/172

Rough start, as usual, but I can't argue with getting in 6, no matter how slow or rough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 19:10 10:00 10:00 09:35 2.00
1.00 29:04 09:54 09:54 09:41 3.00
1.00 38:02 08:58 08:58 09:31 4.00
1.00 47:02 09:00 09:00 09:24 5.00
1.00 56:28 09:26 09:26 09:25 6.00

8,000m on Concept2 Model D, 35:08.5, 15 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at     05:58    Calm    1.75    Fog/Mist    CLR    73    72             94%    NA    NA    29.99    1015.8   

Odometer 14B: 410.0mi

Z3-Z4.  Average/max heart rate = 151/163

With weather like this, I didn't feel like running again, so I'm glad I have an erg in the house.  Not hard, but not easy after yesterday.  The start was particularly rough, but after about 3,000 I felt better.  If I'm holding about 2:10-2:11/500m at about 160bpm, I'm actually somewhat encouraged at that prospect.

Splits
Distance:    8000
Time:    35:08.5
Avg/500m:    02:11.8
Drag Factor:    121
Per Mile:    00:07:04

10,000m on Concept2 Model D, 44:14.0, 14 JUN 15, Springfield, Virginia

iThink:
Game Theory, "Chardonnay"

WX at 13:58    S 6    10.00    A Few Clouds    FEW085    89    72     90    76    58%    NA    96    30.04    1017.5      

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 150/160

Easy erg today as I will try to do another 10,000 tomorrow.  Later start than I wanted, but it's so oppressively hot and humid outside that I don't want to run.

Splits
Distance:    10000
Time:    44:14.0
Avg/500m:    02:12.7
Drag Factor:    121
Per Mile:    00:07:07

7.21mi, 69:29, 11 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 7.00 Fair CLR 63 62 96% NA NA 29.93 1013.8

Odometer 15B: 59.2mi

Z3 high-Z4-high. Average/max heart rate = 151/172

Rough start, but I felt pretty good after a half hour of lead-in. I still suck going uphill, and will probably continue to do so until I start doing strength work for power. But this felt pretty good.

The negative splits reflect how I generally felt - although the last mile included a fair amount of both sharp and gradual uphill. And hey, 69 minutes!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 20:01 10:02 10:02 10:01 2.00
1.00 30:13 10:11 10:11 10:04 3.00
1.00 39:35 09:22 09:22 09:54 4.00
1.00 49:00 09:25 09:25 09:48 5.00
1.00 58:08 09:08 09:08 09:41 6.00
1.00 67:26 09:18 09:18 09:38 7.00
0.21 69:29 02:03 09:44 09:38 7.21

5.7mi, 53:12, 10 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 10.00 Fair CLR 58 56 93% NA NA 29.90 1012.8

Odometer 15A: 212.9mi

Z4. Average/max heart rate = 153/171

I keep thinking I'm going to wake up earlier, but I really need about an hour before I take off just to settle. Ugh. Shorter than I wanted, but better than nothing. Today will be the last really runnable day this week, so I needed to get at it today. I'll see how I feel alternating erg and run to see if I get stronger over time since I had my usual slow uphills today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:49 09:41 09:41 09:25 2.00
1.00 28:34 09:45 09:45 09:31 3.00
1.00 37:55 09:21 09:21 09:29 4.00
1.00 46:56 09:01 09:01 09:23 5.00
0.70 53:12 06:16 08:57 09:20 5.70

10,000m on Concept2 Model D, 43:45.0, 9 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at 05:58    S 6    10.00    Fair    CLR    70    65             87%    NA    NA    29.76    1008.0           

Odometer 14B: 410.0mi

Z3 start, Z4 finish.  Average/max heart rate = 154/169

I almost slept in, but I forced myself to get out of the rack because I can't afford to get into a rhythm of doing nothing - and if I wait until the end of the day, it's very unlikely it's going to happen.  So I have to do it in the mornings when I wake up.  Or else.

Splits
Distance:    10000
Time:    43:45.0
Avg/500m:    02:11.2
Drag Factor:    119
Per Mile:    00:07:02

8.16mi, 83:04, 7 JUN 15, Springfield, Virginia

iThink:
The Legion of Doom, "Dangerous Business Since 1979"

WX at 10:58 SE 10 10.00 Partly Cloudy SCT050 73 58 59% NA NA 30.17 1021.9

Odometer 15B: 52.0mi

Z3. Average/max heart rate = 149/166

My legs were pretty dead after yesterday's erg, so I decided not to go for the full 11-something and turned back at around the 3.5 to 4 mile mark. I took a slightly different return leg, and noticed thast I was feeling much, much better in the last three miles than I did in the run - for which I don't have any particularly good explanation other than I was converting lard and maybe I was fully stretched out and warmed up. Today was still slow as hell.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:48 10:38 10:38 10:24 2.00
1.00 30:58 10:11 10:11 10:19 3.00
1.00 41:48 10:49 10:49 10:27 4.00
1.00 52:19 10:32 10:32 10:28 5.00
1.00 62:30 10:11 10:11 10:25 6.00
1.00 72:06 09:36 09:36 10:18 7.00
1.00 81:43 09:37 09:37 10:13 8.00
0.16 83:04 01:21 08:27 10:11 8.16

8,000m on Concept2 Model D, 34:48.6, 6 JUN 15, Springfield, Virginia

iThink: none.

WX at 15:58    N 8    10.00    A Few Clouds    FEW043    82    62             52%    NA    83    29.94    1014.2           

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 157/166

Had to get one in, but didn't think I could afford the extra 10 minutes or so for a full 10km, so only went 8.  Not super hard, but not easy, and I still have some left for tomorrow when I get in a long run.

Splits
Distance:    8000
Time:    34:48.6
Avg/500m:    02:10.5
Drag Factor:    120
Per Mile:    00:07:00

6.3mi, 58:50, 3 JUN 15, Springfield, Virginia

iThink:
Mark Van Dale With Enrico, "Water Verve"

WX at 05:52 NE 13 10.00 Overcast BKN012 OVC030 60 55 84% NA NA 30.14 1020.5

Odometer 15A: 207.2mi

Z3 high-Z4. Average/max heart rate = 152/170

Earlier start = better prep work prior to actually running. My legs are still tired going uphill, but based on the amount of sustained work I've been trying to keep on, I think that's unavoidable.

The alternative is to go back to the gym and start doing squats and leg presses again, and right now I don't feel that industrious. So not right now. Maybe later this summer, though.

Not sure where today's iThink came from.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 19:04 10:08 10:08 09:32 2.00
1.00 28:52 09:48 09:48 09:37 3.00
1.00 38:24 09:32 09:32 09:36 4.00
1.00 47:13 08:49 08:49 09:27 5.00
1.00 56:19 09:06 09:06 09:23 6.00
0.30 58:50 02:30 08:21 09:20 6.30

4.40mi, 40:35, 2 JUN 15, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:58 W 2 2.00 Fog/Mist OVC011 68 66 94% NA NA 30.00 1016.2

Odometer 15B: 43.8mi

Z3-Z4. Average/max heart rate = 158/177

I woke up late, so I had to cut the run. A decided improvement over yesterday, but with timings what they are, I'm happy to get what I get. It is depressing as hell to think I'm happy to be running 9-somethings, considering what I was doing a decade ago. Continuing to burn lard, either way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 18:42 09:45 09:45 09:21 2.00
1.00 28:07 09:25 09:25 09:22 3.00
1.00 37:26 09:19 09:19 09:21 4.00
0.40 40:46 03:20 08:19 09:16 4.40

3.77mi, 38:44, 1 JUN 15, Springfield, Virginia

iThink:
The Chills, "Pink Frost"

WX at 05:58 Calm 10.00 Fair CLR 70 68 93% NA NA 30.01 1016.5

Odometer 15A: 200.9mi

Z3. Average/max heart rate = no reading

Recovery run less than 12 hours after my hard erg last night. I guess I should be embarrassed at these splits, but I don't give a shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 21:08 10:48 10:48 10:34 2.00
1.00 31:22 10:13 10:13 10:27 3.00
0.77 38:44 07:23 09:35 10:16 3.77

10,000m on Concept2 Model D, 43:39.9, 31 MAY 15, Springfield, Virginia

iThink:
Loverboy, "Working for the Weekend"
The Chills, "Submarine Bells"
The Chills, "Pink Frost"

WX at 20:58    SE 5    10.00    Fair    CLR    80    67             65%    NA    82    29.98    1015.5   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 164/177

I was going to run this morning, but I had to take care of some priorities of work.  So I didn't run.  And it was humid enough where I didn't feel up to running.  So I didn't do anything today.  So I waited until dinner had mostly settled, then I rowed 10,000.  Hard at first, and hard at the end.

Yet another heated discussion with the OPFOR CDR that makes me wonder how much longer I'll stick it out.  Because, as she points out, I don't care.  Not sure how I can bridge the fact that she and I deal with things in fundamentally opposite ways.  I'm not sure if I should be asking her to understand my compartmentalization of problems I don't want to attack.  FML.

The first iThink is because of the hyperlinked video.
The second iThink is because of memory of happier days.
The third iThink is just catchy.  The lyrics are not any harbinger of things to come.

Splits
Distance:    10000
Time:    43:39.9
Avg/500m:    02:11.0
Drag Factor:    120
Per Mile:    00:07:02

8,000m on Concept2 Model D, 34:19.9, 29 MAY 15, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Hilary Duff, "Wake Up"
The Sisters of Mercy, "Temple of Love" 1992 remix

WX at     05:58    Vrbl 2    10.00    Mostly Cloudy    BKN017    71    69             93%    NA    NA    30.21    1023.3          

Odometer 14B: 409.0mi

Z4.  Average/max heart rate = 158/172

Didn't feel up for the full 10,000, so decided to go a bit shorter, and was glad I did since I've been staying up late trying to write and burning the candle at both ends.  I definitely didn't feel up to running today, so the erg it is.

Splits
Distance:    8000
Time:    34:19.9
Avg/500m:    02:08.7
Drag Factor:    120
Per Mile:    00:06:54

6.47mi, 65:22, 27 MAY 15, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Bear McCreary, "Husker in Combat"

WX at 05:58 S 6 10.00 Overcast OVC020 74 69 84% NA NA 30.15 1021.2

Odometer 15A: 197.2mi

Z3 high-Z4 finish. Average/max heart rate = no reading

Today was distance work, not for speed (not that I have any right now in my current training phase), but it was much harder than I thought it was going to be. No matter. I was sucking by the end, though. I know it's bad when I'm running head down every time I go uphill.

I have no satisfactory explanation for the second iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.47 65:22 05:22 10:06 10:06 6.47

4.65mi, 49:58, 26 MAY 15, Springfield, Virginia

iThink:
Dictaphone Blues, "Her Heart Breaks Like A Wave"

WX at 05:58 Vrbl 2 10.00 Fair CLR 67 60 76% NA NA 30.22 1023.6

Odometer 15A: 190.7mi

Z3. Average/max heart rate = no reading

Hard to run fast when you're hung over and beat from long runs in the last week. I decided to get a bit shitty last night after my visit to Arlington. I'll work it off later.

I'd call these junk miles, except they're not junk when I'm expending lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:29 10:29 10:29 10:29 1.00
1.00 21:37 11:08 11:08 10:49 2.00
1.00 31:50 10:13 10:13 10:37 3.00
1.00 42:58 11:07 11:07 10:44 4.00
0.65 49:58 07:01 10:47 10:45 4.65

On Memorial Day...

...Section 60 of Arlington National Cemetery is the saddest fuckin' place on earth.

11.37mi, 1:56:11, 25 MAY 15, Springfield, Virginia

iThink:
Michael Kamen, "Band of Brothers Suite No. 2"

WX at 08:58 S 6 10.00 Fair CLR 72 59 64% NA NA 30.29 1026.0

Odometer 15B: 39.4mi

Z3. Average/max heart rate = 152/170

Today was a deliberate attempt to burn lard and not run so hard that I'm destroyed for the rest of the week. I need to run tomorrow, so general momentum is important.

Today's iThink was curiously appropriate for Memorial Day. Continue to march.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:47 09:47 09:47 09:47 1.00
1.00 0:20:31 10:45 10:45 10:16 2.00
1.00 0:30:38 10:07 10:07 10:13 3.00
1.00 0:40:45 10:07 10:07 10:11 4.00
1.00 0:50:45 10:00 10:00 10:09 5.00
1.00 1:00:41 09:56 09:56 10:07 6.00
1.00 1:10:45 10:03 10:03 10:06 7.00
1.00 1:21:58 11:14 11:14 10:15 8.00
1.00 1:31:58 09:59 09:59 10:13 9.00
1.00 1:42:38 10:41 10:41 10:16 10.00
1.00 1:52:41 10:02 10:02 10:15 11.00
0.37 1:56:11 03:30 09:28 10:13 11.37

5.06mi, 53:03, 24 MAY 15, Springfield, Virginia

iThink:
R.E.M., "Driver 8"

WX at 12:58 Vrbl 5 10.00 Fair CLR 75 58 54% NA NA 30.35 1028.1

Odometer 15A: 186.1mi

Z3. Average/max heart rate = no reading

Easy run as I was on dead legs. Interestingly, I caught my second wind at 50 minutes, just as I was about to finish. I felt remarkably better, although I'm not sure why.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 20:36 10:35 10:35 10:18 2.00
1.00 31:28 10:52 10:52 10:29 3.00
1.00 42:15 10:47 10:47 10:34 4.00
1.00 52:34 10:19 10:19 10:31 5.00
0.06 53:03 00:29 08:03 10:29 5.06

6.96mi, 73:32, 22 MAY 15, Springfield, Virginia

iThink:
Bear McCreary, "The Shape of Things to Come"
Bear McCreay, "Apotheosis"
Dos Gringos, "Jeremiah Weed"
Dos Gringos, "Going in for Guns"

WX at 08:58 W 9 10.00 Fair CLR 59 46 61% NA NA 30.09 1019.3

Odometer 15B: 28.0mi

Z3. Average/max heart rate = 145/169

Easy run that became longer than I expected. Oh well. The only distance better than 6.66mi, is 6.96mi, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:37 10:37 10:37 10:37 1.00
1.00 21:32 10:55 10:55 10:46 2.00
1.00 32:21 10:50 10:50 10:47 3.00
1.00 43:11 10:50 10:50 10:48 4.00
1.00 52:51 09:39 09:39 10:34 5.00
1.00 63:08 10:17 10:17 10:31 6.00
0.96 73:32 10:24 10:50 10:34 6.96

11.4mi, 1:52:34, 21 MAY 15, Springfield, Virginia

iThink:
Dum Dum Girls, "There Is A Light That Never Goes Out"
Depeche Mode, "Get the Balance Right!"

WX at 05:58 Calm 10.00 Overcast OVC055 55 50 84% NA NA 29.99 1015.9

Odometer 15A:179.0mi

Z4. Average/max heart rate = 156/173

I was going to make up for the utter and complete lack of any PT this week, and resolved to wake up early and go for my usual long Sunday run - on a weekday.

It didn't hurt until about midway through, but the weather (overcast and pleasantly cool, albeit not as cool as I normally like) helped a lot.  The splits were actually a bit quicker than I thought they'd be.  Or maybe I just have low expectations.

At least I can say I did something substantive this week!

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:09 09:09 09:09 09:09 1.00
1.00 0:18:50 09:41 09:41 09:25 2.00
1.00 0:28:15 09:25 09:25 09:25 3.00
1.00 0:37:42 09:27 09:27 09:25 4.00
1.00 0:47:18 09:36 09:36 09:28 5.00
1.00 0:57:05 09:46 09:46 09:31 6.00
1.00 1:06:56 09:51 09:51 09:34 7.00
1.00 1:20:05 13:09 13:09 10:01 8.00
1.00 1:29:18 09:13 09:13 09:55 9.00
1.00 1:39:45 10:27 10:27 09:59 10.00
1.00 1:48:57 09:11 09:11 09:54 11.00
0.40 1:52:34 03:37 09:03 09:52 11.40

3.78mi, 39:03, 18 MAY 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 05:58 Calm 4.00 Fog/Mist BKN120 65 65 98% NA NA 30.11 1019.9

Odometer 15A: 167.6mi

Z3. Average/max heart rate = no reading.

Recovery run, but one cut by the fact I woke up too late. I also need more time in the mornings to get ready than I really did, as I found near the end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 21:03 11:07 11:07 10:31 2.00
1.00 31:20 10:17 10:17 10:27 3.00
0.78 39:03 07:42 09:53 10:20 3.78

10,000m on Concept2 Model D, 44:29.7, 17 MAY 15, Springfield, Virginia

iThink:
Paul Simon, "Wartime Prayers"
"Ach du Lieber Augustin" (I was reading something about the JHU pep band today.)
The "Energy Corporate Anthem" from Rollerball (really.)

WX at 19:58    SE 1    10.00    Fair    CLR    76    70     85    76    81%    NA    77    30.13    1020.6           

Odometer 14B: 409.0mi

Z3.  Average/max heart rate = 148/163

I have no idea why I thought of the Energy Corporate Anthem while I was on the erg - but it worked, sort of.

Today was deliberately cued to be just below anaerobic threshold, but that sort of went out the window the last 1000m since I got cued to trying to finish inside 44:30 and I would've had to have gone a bit harder than threshold to do it.  Still, better than doing nothing, which was the alternative - and not a particularly satisfactory one at that.

JHU pep band cue was listening to their handiwork as I was watching bits of the Hopkins vs. Syracuse game today.


Splits
Distance:    10000
Time:    44:29.7
Avg/500m:    02:13.5
Drag Factor:    119
Per Mile:    00:07:10

9.06mi, 84:03, 15 MAY 15, Annandale, Virginia

iThink:
Labtracks, "Skyline"
Vitodito, "Valencia"
Paul Simon, "Wartime Prayers"

WX at 05:58 SE 2 10.00 A Few Clouds FEW210 53 48 83% NA NA 30.32 1027.0

Odometer 15B: 21.3mi

Z4. Average/max heart rate = 155/177

Last run in Annandale for a while, and it was a good one. I decided to tack on an extra mile but didn't want to bump up too far on the return time. I ran surprisingly quickly, and it was pretty good. The weather was as good as it will get this time of the year, and I got one in for good measure. 

As good a run as I'll get for a while, I think.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:34 09:36 09:36 09:47 2.00
1.00 29:07 09:33 09:33 09:42 3.00
1.00 38:26 09:19 09:19 09:37 4.00
1.00 47:46 09:19 09:19 09:33 5.00
1.00 57:00 09:14 09:14 09:30 6.00
1.00 66:01 09:02 09:02 09:26 7.00
1.00 74:44 08:43 08:43 09:21 8.00
1.00 83:38 08:53 08:53 09:18 9.00
0.06 84:03 00:26 07:12 09:17 9.06

8.2mi, 77:31, 13 MAY 15, Annandale, Virginia

iThink:
Z. Randall Stroope, arr., "Homeland"

WX at 05:58 NW 8 10.00 Partly Cloudy SCT060 63 44 49% NA NA 30.10 1019.6

Odometer 15A: 163.8mi

Z4. Average/max heart rate = 154/174

Today's weather was so much more pleasant than Monday's, which made today's run a lot better. I did notice some dead legs going uphills, but I think that's normal for continuing to train at the level of intensity I've been doing the last few days. Generally negative splits are a good thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:49 09:49 09:49 09:49 1.00
1.00 19:44 09:54 09:54 09:52 2.00
1.00 29:33 09:50 09:50 09:51 3.00
1.00 38:46 09:13 09:13 09:42 4.00
1.00 48:03 09:16 09:16 09:36 5.00
1.00 57:25 09:23 09:23 09:34 6.00
1.00 66:28 09:02 09:02 09:30 7.00
1.00 75:46 09:19 09:19 09:28 8.00
0.20 77:31 01:45 08:43 09:27 8.20

4.06mi, 43:02, 12 MAY 15, Springfield, Virginia

iThink:
Tommy Keene, "Highwire Days"
The XX, "Intro"

WX at 05:58 Vrbl 1 6.00 Fog/Mist CLR 65 64 97% NA NA 29.94 1014.1

Odometer 15B: 12.1mi

Z3. Average/max heart rate = no reading

Recovery run after yesterday's long run. I needed an easy run to stretch things out, as beat up as I felt after yesterday's run. I also need to burn off some lard, although I'm as of yet unwilling to reduce how much I eat because I need it for some reasonable peace of mind.

Always nice to run progressively negative splits on an easy day - never a bad thing - although I did have to stop in the first mile, which accounts for the disproportionately high mile split.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:33 12:33 12:33 12:33 1.00
1.00 22:52 10:19 10:19 11:26 2.00
1.00 32:51 09:59 09:59 10:57 3.00
1.00 42:24 09:33 09:33 10:36 4.00
0.06 43:02 00:39 10:43 10:36 4.06

8.0mi, 79:38, 11 MAY 15, Annandale, Virginia

iThink:
Dum Dum Girls, "There Is A Light"

WX at 05:58 SE 5 7.00 Overcast OVC007 68 67 96% NA NA 30.09 1019.2

Odometer 15A: 153.6mi

Z4 with Z5 uphill climb. Average/max heart rate = 158/180

Today was going to suck, but I had no idea how bad it was going to suck until I was about a mile in and realized that today was going to be hot, sweaty, and on dead legs based on having rowed that 15km two days ago. No pain, no gain, so take the pain.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:13 10:13 10:13 10:13 1.00
1.00 20:11 09:58 09:58 10:06 2.00
1.00 30:33 10:22 10:22 10:11 3.00
1.00 40:36 10:03 10:03 10:09 4.00
1.00 50:21 09:45 09:45 10:04 5.00
1.00 59:55 09:35 09:35 09:59 6.00
1.00 69:40 09:45 09:45 09:57 7.00
1.00 79:38 09:58 09:58 09:57 8.00

15,000m on Concept2 Model D, 66:33.5, 9 MAY 15, Springfield, Virginia

iThink:
None. 

WX at 12:58    SW 2    10.00    Overcast    SCT025 OVC031    75    63             65%    NA    NA    30.23    1024.0       

Odometer 14B: 408.5mi

Z4.  Average/max heart rate = 155/166

The reason there's no iThink is because I was watching Albany put the wood to Cornell in the first round of the first game of the NCAA Division I lacrosse tournament.  That's why I thought I could crank out 15,000 and set a personal best, because I wasn't concentrating on how much it sucked.

Splits
Distance:    15000
Time:    66:33.5
Avg/500m:    02:13.1
Drag Factor:    119
Per Mile:    00:07:08

8.2mi, 76:12, 6 MAY 15, Annandale, Virginia

iThink:
Starflyer 59, "I Drive A Lot" (live)

WX at 05:58 Calm 0.75 Fog/Mist CLR 57 57 100% NA NA 30.20 1023.0

Odometer 15A: 145.6mi

Z4. Average/max heart rate = 158/177

Today was quicker than I would've expected, but OMFG it was humid. And wet. But not rainy. At least I got in 8.2. The first two laps felt particularly ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 18:56 09:36 09:36 09:28 2.00
1.00 28:37 09:40 09:40 09:32 3.00
1.00 37:51 09:15 09:15 09:28 4.00
1.00 46:53 09:02 09:02 09:23 5.00
1.00 56:02 09:09 09:09 09:20 6.00
1.00 64:58 08:56 08:56 09:17 7.00
1.00 74:30 09:32 09:32 09:19 8.00
0.20 76:12 01:42 08:28 09:18 8.20

Record APFT, 288 points, 4 MAY 15, Fort McNair, DC

iThink:
Gustav Holst, "I Vow to Thee, My Country" (even though I am not British.)

WX at 10:52 S 13 10.00 Fair CLR 73 54 51% NA NA 30.25 1024.2

Odometer 15B: 8.0mi

Z4 high. Average/max heart rate = no reading.

Good god am I glad this is over with. I felt like complete shit coming in on the 2 mile run. Five minutes later, I was ready to go. That's consistent with working nothing but endurance, but I can't give enough of a shit enough to do speedwork and I don't feel moto enough to hit the gym for leg presses and squats. I guess I should, but I don't.

The iThink is not surprising, but not what I thought would stick.

And, for figures, 69 pushups, 75 situps, 15:34 run. I tapped in a few pounds heavier than usual at 191, so I'm sure that didn't help. I don't feel moto enough to not eat either.

A reminder of multiple views of the past

I went back to the school I attended for twelve years for my 25th reunion of my graduating class.  What was different this time was that I had decided to try my hand at the Glee Club's part of the reunion rather than the cross-country team's.  The one non-traditional song in the group was a TTBB arrangement of "Homeland" by Z. Randall Stroope.  It was both a reminder of what parts of my life I had long since left behind, and how I had changed.

It was delayed a few hours after I had participated in the performance with the boys and the other alumni, but as a veteran, I wept.  Partly for what I had left 25 years ago, but also for what I left more recently in the last 7 years.

In a quarter hour, he cried away his youth.  No matter what else happened, it was gone.  If he quit he would have scarred his innocence with the knowledge that he couldn't take it.  He knew he would never quit.

So he cried instead for his youth.  He cried because, with one decision, and after a day that he despised above all others in his life, he had committed himself to at least nine years of orders and abstinence and repression and confinement, worst of all confinement, the inability to decide any large aspect of his life.

And after nine years, if any portion of his happy wildness were to survive, it would be old.

James Webb, A Sense of Honor 

8.13mi, 77:06, 1 MAY 15, Annandale, Virginia

iThink:
Mizar B, "Calypso (Original Mix)"

WX at 05:58 Vrbl 3 10.00 Overcast OVC013 53 50 91% NA NA 29.86 1011.5

Odometer 15A: 137.4mi

Z3 high-Z4. Average/max heart rate = 152/171

Wasn't sure how I was going to feel, but I sure felt a lot better afterwards. Quicker than I thought, but I was just glad it didn't rain on me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:12 09:46 09:46 09:36 2.00
1.00 29:01 09:48 09:48 09:40 3.00
1.00 38:39 09:38 09:38 09:40 4.00
1.00 48:03 09:24 09:24 09:37 5.00
1.00 57:27 09:24 09:24 09:35 6.00
1.00 66:51 09:24 09:24 09:33 7.00
1.00 76:09 09:18 09:18 09:31 8.00
0.13 77:06 00:57 07:15 09:29 8.13

7.1mi, 73:47, 27 APR 15, Annandale, Virginia

iThink:
Stendahl, "Aura (Mizar B Mix)"
Mizar B, "Planetarium"

WX at 05:58 NW 2 10.00 Fair CLR 40 34 78% NA NA 29.76 1008.1

Odometer 15A: 129.3mi

Z3. Average/max heart rate = 149/172

Dead legs in a bad way. It's good I'm taking tomorrow off. Today was necessary, but very slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:17 10:17 10:17 10:17 1.00
1.00 20:38 10:21 10:21 10:19 2.00
1.00 31:13 10:35 10:35 10:24 3.00
1.00 41:36 10:23 10:23 10:24 4.00
1.00 51:56 10:20 10:20 10:23 5.00
1.00 61:57 10:01 10:01 10:19 6.00
1.10 73:47 11:50 10:45 10:23 7.10

5.11mi, 47:40, 26 APR 15, Springfield, Virginia

iThink:
Mizar B, "Calypso (Original Mix)"

WX at 13:58 Vrbl 6 10.00 A Few Clouds FEW070 63 35 63 45 35% NA NA 29.70 1006.1

Odometer 15B: 5.1mi

Z3 high-Z4. Average/max heart rate = 154/169

No long run today, my legs are tired. I also don't feel like it. That is all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 18:31 09:32 09:32 09:15 2.00
1.00 27:48 09:18 09:18 09:16 3.00
1.00 37:01 09:12 09:12 09:15 4.00
1.00 46:36 09:35 09:35 09:19 5.00
0.11 47:40 01:04 09:45 09:20 5.11

5,000m on Concept2 Model D, 21:35.6, 25 APR 15, Springfield, Virginia

iThink:
None.

WX at 11:58    E 5    10.00    Mostly Cloudy    BKN080    49    30            49%    47    NA    29.94    1014.2      

Odometer 14B: 408.5mi

Z4.  Average/max heart rate = 159/171

Nothing fancy, but I did want to get one in before too long.  Too late to get out and run, but I at least needed to do something.  Surprisingly, faster than I expected for that level of effort.

Splits
Distance:    5000
Time:    21:35.6
Avg/500m:    02:09.6
Drag Factor:    120
Per Mile:    00:06:57

10,000m on Concept2 Model D, 44:09.4, 24 APR 15, Springfield, Virginia

iThink:
Stendahl, "Aura" (Mizar B remix)

WX at 05:58    NW 8    10.00    Fair    CLR    41    24             50%    36    NA    30.02    1016.9           

Odometer 14B: 408.5mi

Z3 start, Z4 finish.  Average/max heart rate = 153/167

First time on the erg in a while - and my hands feel it as they are pretty beat up after only 10km.  I guess I should wear gloves the next time.

I wasn't intending on going particularly hard, but I didn't want to turn today into a Do Nothing But Eat Day, as yesterday almost was (less my semi-obligatory pushups and situps).

On the other hand, it was chilly and I wasn't really in the mood to go for a slow run - rather get more substantive work in on the erg than just going wogging.

Splits
Distance:    10000
Time:    44:09.4
Avg/500m:    02:12.5
Drag Factor:    120
Per Mile:    00:07:06

8.17mi, 75:27, 22 APR 15, Annandale, Virginia

iThink:
Chicane, "Autumn Tactics" (The Thrillseekers remix)

WX at 05:58 Vrbl 1 10.00 A Few Clouds FEW150 45 39 79% NA NA 29.79 1009.1

Odometer 15A: 122.2mi

Z4. Average/max heart rate = 154/171

I felt surprisingly quick this morning, so I decided to push and ran progressively negative splits theough the entire run (minus the last major uphill to return to start).

That's even more incongruous given that I had less than four hours of sleep last night. I'm sure I'll pay that with interest, but today was as good running weather as I've seen this year. I couldn't pass it up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:17 09:30 09:30 09:38 2.00
1.00 28:28 09:11 09:11 09:29 3.00
1.00 37:45 09:16 09:16 09:26 4.00
1.00 46:52 09:07 09:07 09:22 5.00
1.00 55:55 09:03 09:03 09:19 6.00
1.00 64:46 08:51 08:51 09:15 7.00
1.00 74:03 09:17 09:17 09:15 8.00
0.17 75:27 01:24 08:12 09:14 8.17

4.0mi, 45:10, 20 APR 15, Annandale, Virginia

iThink:
The Connells, "Fun & Games"

WX at 04:58 SE 13 10.00 Light Rain BKN007 OVC014 64 63 94% NA NA 29.65 1004.3 0.05 0.35

Odometer 14B: 408.5mi

Z2-3. Average/max heart rate = 140/154

Today was a day of very light recovery run after yesterday's long run. I was absolutely crushed today after yesterday's run, so I decided on discretion. At the rate it was raining this morning, I seriously thought about not running, but I can't afford to eat what I want to eat without doing at least a desultory four miles of wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:50 11:20 11:20 11:25 2.00
1.00 34:06 11:16 11:16 11:22 3.00
1.00 45:10 11:04 11:04 11:18 4.00

11.49mi, 1:56:58, 19 APR 15, Springfield, Virginia

iThink:
Bear McCreary, "Unfinished Business"
Zak Rahman, "TIE Fighter-Interdictor"

WX at 10:58 Vrbl 7 G 20 10.00 A Few Clouds FEW210 65 38 38% NA NA 30.17 1022.0

Odometer 15A: 114.0mi

Z3. Average/max heart rate = 148/167

I felt like shit today, but I didn't get anything in yesterday, so I needed to go long today. I didn't plan on going very hard because I was out of gas from the start. I felt better, as the negative splits might indicate, but left to my own devices, I don't think I would've gone on this long run. I'm glad I did, but yuck.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:12 10:12 10:12 10:12 1.00
1.00 0:20:35 10:23 10:23 10:17 2.00
1.00 0:31:09 10:34 10:34 10:23 3.00
1.00 0:41:31 10:22 10:22 10:23 4.00
1.00 0:51:48 10:17 10:17 10:22 5.00
1.00 1:01:58 10:09 10:09 10:20 6.00
1.00 1:12:01 10:03 10:03 10:17 7.00
1.00 1:22:09 10:07 10:07 10:16 8.00
1.00 1:31:47 09:38 09:38 10:12 9.00
1.00 1:42:40 10:54 10:54 10:16 10.00
1.00 1:52:03 09:23 09:23 10:11 11.00
0.49 1:56:58 04:54 10:01 10:11 11.49

8.18mi, 76:03, 17 APR 15, Springfield, Virginia

iThink:
Vitodito, "Valencia"
George Sanger, "Goal Line - Defend the Claw"

WX at 05:58 Vrbl 2 10.00 Overcast OVC028 56 55 96% NA NA 30.14 1020.9

Odometer 15A:102.5mi

Z4. Average/max heart rate = 157/179

I was grinding the last few laps harder to make time once I was warmed up since I needed to be done by a certain time. It was done in time, but it was ugly at first. Once I was warmed up (around the 4-mile mark) things progressively sped up. Good enough.

Vitodito was for the parts that I wasn't killing myself on.   It's was all George Sanger and my Wing Commander 25-year-old musical flashback when I was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 09:30 09:30 1.00
1.00 19:07 09:37 09:37 09:33 2.00
1.00 28:53 09:46 09:46 09:38 3.00
1.00 38:18 09:25 09:25 09:34 4.00
1.00 47:30 09:12 09:12 09:30 5.00
1.00 56:41 09:11 09:11 09:27 6.00
1.00 65:36 08:55 08:55 09:22 7.00
1.00 74:29 08:54 08:54 09:19 8.00
0.18 76:03 01:33 08:38 09:18 8.18

8.0mi, 72:47, 15 APR 15, Springfield, Virginia

iThink:
The Cynic Project, "Trance Experience"

WX at 05:58 NW 1 4.00 Fog/Mist CLR 48 46 94% NA NA 30.17 NA

Odometer 15A: 94.3mi

Z4. Average/max heart rate = 158/175

I found out this morning that the Younger decided to sleep in. No advance warning. I was fucking pissed, but decided not to shitcan this morning and went for a run on mostly pavement that turned into a quicker run than usual. Of course, it was mostly pavement, and there was a little catharsis running involved.

I am still dumpy but I don't feel like I give enough of a shit to stop eating enough to de-lardify myself.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:40 09:30 09:30 09:20 2.00
1.00 28:09 09:28 09:28 09:23 3.00
1.00 37:08 08:59 08:59 09:17 4.00
1.00 46:33 09:25 09:25 09:19 5.00
1.00 55:03 08:30 08:30 09:10 6.00
1.00 63:43 08:40 08:40 09:06 7.00
1.00 72:47 09:04 09:04 09:06 8.00

7.5mi, 71:59, 13 APR 15, Annandale, Virginia

iThink:
Eric Prydz, "Every Day"

WX at 05:58 SE 3 10.00 Partly Cloudy SCT160 43 37 79% NA NA 30.29 1026.1

Odometer 14B: 404.5mi

Z4 hard. Average/max heart rate = 154/168

I took today off and I needed to make up for it, but it's hard to maintain speed when you feel like a kamikaze running in the dark on trails, even with a headlamp. That much was apparent once I hit the pavement portions of my run since I immediately sped up.

Time to replace the shoes...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:09 09:33 09:33 09:34 2.00
1.00 28:59 09:50 09:50 09:40 3.00
1.00 38:28 09:29 09:29 09:37 4.00
1.00 48:04 09:36 09:36 09:37 5.00
1.00 57:35 09:30 09:30 09:36 6.00
1.00 67:00 09:25 09:25 09:34 7.00
0.50 71:59 05:00 10:00 09:36 7.50

4.0mi, 43:49, 11 APR 15, Springfield, Virginia

iThink:
Bear McCreary, "When I Am Dead"

WX at 07:58 Calm 10.00 Fair CLR 52 39 62 49 63% NA NA 30.03 1017.2

Odometer 14B: 397.0mi

Z2-Z3. Average/max heart rate = 140/157

Easy recovery run. I was really tired after the last few days and slept in an hour later than I intended, but I probably needed the rest. Slow run, but it's better than doing nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:33 10:33 10:33 10:33 1.00
1.00 21:54 11:21 11:21 10:57 2.00
1.00 33:04 11:10 11:10 11:01 3.00
1.00 43:49 10:45 10:45 10:57 4.00

4.35mi, 43:50, 9 APR 15, Tampa,Florida

iThink: none

WX at 06:58 SE 6 10.00 Fair CLR 68 68 99% NA NA 30.11 1019.9

Odometer 14B: 392.9mi

Z3. Average/max heart rate = 150/162

Recovery run with one of my coworkers. I'm down here for a brief interview and some research, but nothing quite as involved as my last trip. After running yesterday, I needed to do lighter work, but I also needed to work off the sins of a Five Guys burger, carne asada, and four Krispy Kreme doughnuts, among other things as well.

For a recovery run, this actually wasn't half bad. I didn't feel (as I was talking) that I was going the pace I was - I thought I was going slower.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:41 09:49 09:49 09:50 2.00
1.00 30:57 11:16 11:16 10:19 3.00
1.00 40:29 09:32 09:32 10:07 4.00
0.35 43:51 03:21 09:35 10:05 4.35

8.0mi, 77:18, 8 APR 15, Annandale, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Rachel Loy, "Love Me Too Much"
Iron Maiden, "Aces High"

WX at 05:58 NE 8 7.00 Overcast OVC006 46 44 92% 42 NA 30.19 1022.6

Odometer 15A: 86.3mi

Z3-Z4. Average/max heart rate = no reading

Last long run before traveling to Tampa. Going back for some research but I wanted to try to hit the trails before it got too muddy or wet. There was drizzle, but that was okay.

The iThink was jumpy before I settled on a couple, one of which I haven't listened to in almost a decade - the Rachel Loy song was on the 2005 SXSW torrent sampler.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:14 09:19 09:19 09:37 2.00
1.00 28:55 09:41 09:41 09:38 3.00
1.00 38:27 09:31 09:31 09:37 4.00
1.00 48:08 09:42 09:42 09:38 5.00
1.00 57:46 09:38 09:38 09:38 6.00
1.00 67:42 09:55 09:55 09:40 7.00
1.00 77:18 09:36 09:36 09:40 8.00

6.66mi, 66:01, 6 APR 15, Annandale, Virginia

iThink:
Depeche Mode, "Get the Balance Right!"

WX at 05:58 Calm 10.00 Fair CLR 37 31 81% NA NA 30.26 1025.0

Odometer 14B: 388.5mi

Z3. Average/max heart rate = 149/169

I never pass up a chance to run my favorite distance. I should've taken a pit stop before going too far, though.  I was surprised at how chilly it was this morning, though.  My decision to go bigger on snivel gear was wiser...


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:32 10:32 10:32 10:32 1.00
1.00 20:33 10:01 10:01 10:17 2.00
1.00 30:22 09:49 09:49 10:07 3.00
1.00 40:14 09:52 09:52 10:04 4.00
1.00 49:35 09:20 09:20 09:55 5.00
1.00 59:36 10:01 10:01 09:56 6.00
0.66 66:01 06:25 09:44 09:55 6.66

11.50mi, 1:47:24, 4 APR 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 11:58 NW 17 G 31 10.00 A Few Clouds FEW055 55 31 40% NA NA 30.06 1018.2
WX at 10:58 NW 20 G 32 10.00 Partly Cloudy SCT045 55 35 47% NA NA 30.04 1017.6

Odometer 15A: 78.2mi

Z4. Average/max heart rate = 163/179

Today was surprisingly fast. There are a couple of explanations, one of which was because I've taken two rest days in a row and I've slept more in the last three days than I do typically in a workweek. The other was that I was pacing off someone who was going about the same speed once I got to Burke Lake Park, and that was critically useful in helping me maintain speed. Even on the return leg, I was going pretty quickly, less my one mile that's mostly hard uphill.

Today was a good run, in general, so I can't argue, but I need to be more diligent about getting it done every day. Best I can think of for my overwhelming fatigue is taking Zyrtec, which I'm going to experiment with not taking to see if I feel any better.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:08:58 08:58 08:58 08:58 1.00
1.00 0:18:43 09:45 09:45 09:21 2.00
1.00 0:27:55 09:12 09:12 09:18 3.00
1.00 0:37:16 09:22 09:22 09:19 4.00
1.00 0:46:14 08:57 08:57 09:15 5.00
1.00 0:55:13 08:59 08:59 09:12 6.00
1.00 1:04:25 09:13 09:13 09:12 7.00
1.00 1:13:51 09:25 09:25 09:14 8.00
1.00 1:23:11 09:20 09:20 09:15 9.00
1.00 1:33:26 10:15 10:15 09:21 10.00
1.00 1:42:51 09:25 09:25 09:21 11.00
0.50 1:47:24 04:33 09:07 09:20 11.50

3.01mi, 28:51, 2 APR 15, Springfield, Virginia

iThink:
Bear McCreary, "When I Am Dead"

WX at 05:58 SE 1 10.00 Fair CLR 31 28 89% NA NA 30.26 1025.1

Odometer 14B: 381.9mi

Z3. Average/max heart rate = 142/161

This was an almost desultory run, but I needed to get one in and I woke up late because I am really, really tired.  Even when I get a full 6 hours of sleep (my preferred amount) I am beat.  Just beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.01 28:51 28:51 09:35 09:35 3.01

8,000m on Concept2 Model D, 34:50.1, 30 MAR 15, Springfield, Virginia

iThink:
Catherine Wheel, "Strange Fruit"

WX at 05:58    SE 7 10.00    Fair     CLR    44    20     38%    40    NA    29.95    1014.6   

Odometer 14B: 378.9mi

Z3 with Z4 finish.  Average/max heart rate = 146/161

Man, did I feel like crap this morning.  I was glad I did this, though, since I warmed up by about the 25 minute mark and this was worth the initial starting friction.  There's a distinct disconnect between relative perceived effort and heart rate, which I think is a function of training while tired.  This will eventually pass, but it is a little disconcerting at times.

Splits
Distance:    8000
Time:    34:50.1
Avg/500m:    02:10.6
Drag Factor:    120
Per Mile:    00:07:00

9.2mi, 90:34, 29 MAR 15, Springfield, Virginia

iThink:
Robert Prince, "I Sawed the Demons"

WX at 09:58 W 10 G 17 10.00 Fair CLR 32 8 36% 24 NA 30.41 1030.2

Odometer 15A: 66.7mi

Z3. Average/max heart rate = 148/169

My legs were tired from last night's erg, so I wasn't up for going for my usual 11.5, but I wanted a longer run, so I got one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:56 10:20 10:20 09:58 2.00
1.00 29:59 10:03 10:03 10:00 3.00
1.00 40:23 10:24 10:24 10:06 4.00
1.00 50:05 09:42 09:42 10:01 5.00
1.00 59:31 09:26 09:26 09:55 6.00
1.00 69:28 09:57 09:57 09:55 7.00
1.00 79:25 09:57 09:57 09:56 8.00
1.00 88:50 09:25 09:25 09:52 9.00
0.20 90:34 01:44 08:40 09:51 9.20

5,000m on Concept2 Model D, 21:48.3, 28 MAR 15, Springfield, Virginia

iThink: none.

WX at 20:58    NW 18 G 24    10.00    Partly Cloudy    SCT065    32    6             34%    21    NA    30.21    1023.4           

Odometer 14B: 378.9mi

Z3.  Average/max heart rate = no reading

I wasn't trying particularly hard, but I just wanted to get something in.  I rowed something only about 25 seconds short of my PR, which was a pleasant surprise, but I don't row 5K that often.

Splits
Distance:    5000
Time:    21:48.3
Avg/500m:    02:10.8
Drag Factor:    122
Per Mile:    00:07:01

7.0mi, 69:14, 27 MAR 15, Annandale, Virginia

iThink:
Death Cab For Cutie, "Soul Meets Body"
Toad the Wet Sprocket, "Something's Always QWrong"

WX at 05:58 Vrbl 2 9.00 Light Rain BKN029 43 39 87% NA NA 29.80 1009.4 0.05

Odometer 14B: 378.9mi

Z3 high. Average/max heart rate = 154/172

Driving rain was not an auspicious start for today, but I went a little light on snivel gear(I don't have much in the way of raingear for running) and got in what I thought was not particularly hard but rewarding.

That's good since I tapped the scales at a fat-ass 197 last night. Frak.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:53 09:53 09:53 09:53 1.00
1.00 19:43 09:50 09:50 09:51 2.00
1.00 29:45 10:02 10:02 09:55 3.00
1.00 39:42 09:57 09:57 09:55 4.00
1.00 49:22 09:40 09:40 09:52 5.00
1.00 59:25 10:04 10:04 09:54 6.00
1.00 69:13 09:47 09:47 09:53 7.00

6.66mi, 64:53, 25 MAR 15, Annandale, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 10.00 Partly Cloudy SCT070 26 22 84% NA NA 30.38 1029.2

Odometer 14B: 371.8mi

Z3. Average/max heart rate = 142/168

The Younger was none too happy that I wasn't there waiting on her when she came out of swimming. I took the opportunity to run 6.66mi because I thought I could get back in time, but I didn't factor in the fluff added from a 20 minute nap after arrival, which I desperately needed. I was fucking beat. But I was going as fast as I could to get back on the return leg.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 20:18 10:07 10:07 10:09 2.00
1.00 30:10 09:52 09:52 10:03 3.00
1.00 39:50 09:40 09:40 09:57 4.00
1.00 49:10 09:20 09:20 09:50 5.00
1.00 58:40 09:30 09:30 09:47 6.00
0.66 64:54 06:13 09:26 09:45 6.66

10,000m on Concept2 Model D, 43:13.6, 24 MAR 15, Springfield, Virginia

iThink:
George Sanger, "Goal Line: Defending the Claw"

WX at 05:58    E 1    10.00    Overcast    OVC065    38    22             52%    NA    NA    30.26    1025.1       

Odometer 14B: 365.2mi

Z4.  Average/max heart rate = 156/169

Like this weekend's run, first erg in a while.  It felt surprisingly good, although my hands'll be paying for it today.

I know I won't hold the pace I keep at the beginning, but what I've ended up doing is to try to hang on as fast as I can hang on - and that would get me a faster pace than if I tried to moderate it up front.  I was going to tire out regardless, so I might as well start from a faster baseline.

Splits
Distance:    10000
Time:    43:13.6
Avg/500m:    02:09.7
Drag Factor:    109
Per Mile:    00:06:57

11.44mi, 1:49:52, 22 MAR 15, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
The Descendents, "Coolidge"

WX at 11:58 NW 12 G 20 10.00 Fair CLR 50 20 31% 45 NA 30.15 1021.3

Odometer 15A: 57.5mi

Z4. Average/max heart rate = 159/178

First time running 11 in a long while. I felt okay, but I was deliberately not going much more than anaerobic threshold, so I'm going to be beat all day long. I am totally deflated after that long run. But I'm sure glad I did it.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:16 09:16 09:16 09:16 1.00
1.00 0:18:50 09:34 09:34 09:25 2.00
1.00 0:28:15 09:26 09:26 09:25 3.00
1.00 0:38:06 09:51 09:51 09:32 4.00
1.00 0:47:49 09:43 09:43 09:34 5.00
1.00 0:57:31 09:42 09:42 09:35 6.00
1.00 1:07:21 09:50 09:50 09:37 7.00
1.00 1:16:57 09:36 09:36 09:37 8.00
1.00 1:26:26 09:29 09:29 09:36 9.00
1.00 1:36:39 10:13 10:13 09:40 10.00
1.00 1:45:46 09:07 09:07 09:37 11.00
0.44 1:49:52 04:06 09:20 09:36 11.44

4.3mi, 42:09, 19 MAR 15, Tampa, Florida

iThink:
Eric Prydz, "Every Day"

WX at 18:53 W 8 10.00 Mostly Cloudy FEW030 BKN055 77 65 66% NA 79 30.00 1015.8

Odometer 14B: 365.1mi

Z3 high. Average/max heart rate = 155/163

For what it's worth, my legs felt a hell of a lot better this afternoon than they did this morning. I had about the same level of rest, but it's the afternoon, and the pace wasn't quite as rushed as I wasn't pressed for time. I ran with two of my coworkers who went for an easy 2.5mi, then I tacked on another leg on top of that mostly because I didn't feel like I could get away with running only 2.5mi at a time. I can afford running 4.3mi. The relative humidity was far lower, and the 7-degree difference in temperature wasn't bad in that lower humidity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:32 09:45 09:45 09:46 2.00
1.00 29:33 10:02 10:02 09:51 3.00
1.00 39:17 09:44 09:44 09:49 4.00
0.30 42:09 02:52 09:33 09:48 4.30

2.5mi, 23:41, 19 MAR 15, Tampa, Florida

iThink:
Bush, "Little Things"

WX at 05:53 E 5 9.00 Partly Cloudy SCT250 70 66 87% NA NA 30.00 1015.9

Odometer 14B: 361.8mi

Z3-Z4. Average/max heart rate = 141/163

The average heart rate is deceptive as my legs were still very tired from yesterday's long run. I needed to get something in this morning, so I decided to dash out what I could - although this morning's run was pretty desultory since I woke up late.

At least the times were better, but it was, of course, cooler and I wasn't directly under the solar heat lamp like I was yesterday.  Both of those factors make a big difference.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:21 09:21 09:21 09:21 1.00
1.00 19:00 09:39 09:39 09:30 2.00
0.50 23:41 04:41 09:22 09:29 2.50

6.3mi, 62:45, 18 MAR 15, Tampa, Florida

iThink:
Depeche Mode, "Get the Balance Right!"

WX at 17:53 W 9 10.00 Partly Cloudy SCT035 SCT250 82 60 47% NA 82 29.95 1014.0

Odometer 14B: 359.3mi

Z4. Average/max heart rate = 161/173

Long run around the hotel. First 1.6mi was with the usual running partner, but it was hot and humid enough that his running prosthesis wasn't holding, so he bailed out. I decided to go for a longer stretch and proceeded to experience what it feels like to not be acclimated to heat and humidity some 50F higher than what I usually run. 

Take the pain.  Take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 21:10 10:50 10:50 10:35 2.00
1.00 30:34 09:24 09:24 10:11 3.00
1.00 40:21 09:47 09:47 10:05 4.00
1.00 50:03 09:41 09:41 10:01 5.00
1.00 59:58 09:56 09:56 10:00 6.00
0.30 02:46 02:47 09:18 09:58 6.30

4.0mi, 41:48, 17 MAR 15, Tampa, Florida

iThink: None.

WX at 17:53 W 13 10.00 A Few Clouds FEW300 77 62 60% NA 79 30.00 1016.0

Odometer 14B: 353.0mi

Z4. Average/max heart rate = 158/177

Another run with my wounded warrior coworker, this time along Bayshore Drive. We decided to go for four miles, and it was a solid run - and quite unintentionally, a chat with an old coworker from Afghanistan who's down here in Tampa. It was great to catch up, and the run was good. The weather was pleasant and the trail was picturesque. He finished at a brisk 8:00/mi at the end. 

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 19:41 09:17 09:17 09:51 2.00
1.00 29:37 09:56 09:56 09:52 3.00
1.00 41:48 12:11 12:11 10:27 4.00

3.29mi, 35:23, 16 MAR 15, Tampa, Florida

iThink:
Bear McCreary, "When I Am Dead"

WX at 16:53 W 14 10.00 A Few Clouds FEW015 FEW040 82 63 53% NA 83 30.08 1018.5

Odometer 14B: 349.0mi

Z3. Average/max heart rate = 151/166

Down in Tampa for temporary duty. First time back there in a very long while, and I forgot what it's like being in Florida this time of the year. It's nice. It's a big change from freezing temperatures around DC and Afghanistan, that's for sure.

Easy run for one of my coworkers. He has a distinct disadvantage since he's missing his right leg from the knee down. That's the reason for the second mile being longer since we stopped so he could adjust his prosthesis.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 22:45 12:41 12:41 11:22 2.00
1.00 32:32 09:47 09:47 10:51 3.00
0.29 35:23 02:51 09:51 10:45 3.29

7.01mi, 69:13, 16 MAR 15, Annandale, Virginia

iThink:
The Replacements, "Alex Chilton"
The Replacements, "Left of the Dial"

WX at 05:58 Calm 10.00 A Few Clouds FEW160 30 28 91% NA NA 30.12 1020.3

Odometer 15A: 46.0mi

Z4. Average/max heart rate = 153/173

First act of penance after a sybaritic weekend of Eat Until You Explode. I drove down to Chesapeake to see a hockey tournament, and then had a discussion with the Younger about Attack Helicopter parenting from the sidelines and what it means for the kids. I also ate gargantuan amounts of shit this weekend, so I'm making up for it. Partially.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 19:59 09:49 09:49 09:59 2.00
1.00 29:55 09:56 09:56 09:58 3.00
1.00 39:35 09:40 09:40 09:54 4.00
1.00 49:23 09:48 09:48 09:53 5.00
1.00 59:11 09:48 09:48 09:52 6.00
1.01 09:13 10:02 09:56 09:52 7.01

7.0mi, 72:17, 13 MAR 15, Annandale, Virginia

iThink:
Maritime, "Pearl"

WX at 05:58 Vrbl 2 10.00 Fair CLR 28 24 84% NA NA 30.59 NA

Odometer 14B: 345.7mi

Z3. Average/max heart rate = 153/173

I ran trails, which in the dark means slower times. I also needed to make a pit stop that I had to defer to the end of the run, so that didn't help either. Also, it was fucking cold as balls. For March.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:01 11:01 11:01 11:01 1.00
1.00 21:27 10:26 10:26 10:43 2.00
1.00 31:16 09:49 09:49 10:25 3.00
1.00 42:07 10:51 10:51 10:32 4.00
1.00 52:05 09:58 09:58 10:25 5.00
1.00 62:07 10:02 10:02 10:21 6.00
1.00 72:17 10:10 10:10 10:20 7.00

8.30mi, 78:26, 11 MAR 15, Annandale, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
The Replacements, "Alex Chilton"

WX at 05:58 Calm 3.00 Light Rain Fog/Mist BKN065 OVC120 45 45 97% NA NA 30.00 1016.2

Odometer 14B: 338.7mi

Z4. Average/max heart rate = 158/175

Long run, but more importantly, first run in shorts in a very long while back here. Gritty start, but a better run, and an easy finish to warm down.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:47 09:38 09:38 09:24 2.00
1.00 28:25 09:38 09:38 09:28 3.00
1.00 37:44 09:19 09:19 09:26 4.00
1.00 47:03 09:19 09:19 09:25 5.00
1.00 56:21 09:19 09:19 09:24 6.00
1.00 05:43 09:21 09:21 09:23 7.00
1.00 15:03 09:20 09:20 09:23 8.00
0.30 18:27 03:24 11:20 09:27 8.30

4.15mi, 45:14, 9 MAR 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 05:58 Calm 10.00 Fair CLR 33 29 86% NA NA 30.15 1021.3

Odometer 14B: 330.3mi

Z2-Z3. Average/max heart rate = 139/161

I woke up and my legs were sore. Big time sore. I needed to run this morning and today was a textbook example of why the first thing I should do in the mornings is to work out. If I hadn't done this recovery run this morning, I don't think I would've done a damn thing - and my legs feeling what they did underscores why I need to do a recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:47 10:47 10:47 10:47 1.00
1.00 21:40 10:54 10:54 10:50 2.00
1.00 32:47 11:06 11:06 10:56 3.00
1.00 43:45 10:58 10:58 10:56 4.00
0.15 45:14 01:29 09:56 10:54 4.15

7.25mi, 68:17, 8 MAR 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Alice in Chains, "Them Bones" (mostly because of playing Doom II)

WX at 12:58 NW 7 10.00 Fair CLR 53 29 39% NA NA 30.16 1021.7

Odometer 14B: 326.1mi

Z3-Z4. Average/max heart rate = 156/179

First run in a very long while, mostly because of weather. I didn't go very hard, as it was the first, but after the snows of the last week, it was 50F and I couldn't pass up the opportunity to run outside in shorts and a t-shirt.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 18:30 09:32 09:32 09:15 2.00
1.00 27:58 09:28 09:28 09:19 3.00
1.00 37:41 09:43 09:43 09:25 4.00
1.00 46:56 09:15 09:15 09:23 5.00
1.00 56:15 09:19 09:19 09:23 6.00
1.00 65:43 09:28 09:28 09:23 7.00
0.25 68:17 02:34 10:15 09:25 7.25

15,000m on Concept2 Model D, 68:05.5, 5 MAR 15, Springfield, Virginia

iThink: None

WX at 12:58    NW 13    1.00    Light Snow Fog/Mist    VV012    32    28             87%    22    NA    30.18    1022.4            0.15

Odometer 14B: 318.8mi

Z3-Z4.  Average/max heart rate = 154/167

There's no way I'd do anything other than row on a day where it's forecasted to drop 6 to 10 inches of snow outside.  I decided to go for 15km easy, and that was the right decision after the last few days of nothing.

Splits
Distance:    15000
Time:    68:05.5
Avg/500m:    02:16.2
Drag Factor:    108
Per Mile:    00:07:18

10,000m on Concept2 Model D, 43:06.5, 2 MAR 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 05:58    Calm    10.00    Fair    CLR    26    19             77%    NA    NA    30.44    1031.2   

Odometer 14B: 318.8mi

Z4.  Average/max heart rate = 165/177

I wasn't sure how I was going to feel, but holding 2:07/500m for the first 2km was encouraging, so I was holding it as long as I could.  It lasted maybe halfway through, then I started slowing down as I usually do.  I was working hard to hold 2:11/500m in the last 4000m, then at the end started cranking harder, knowing it was close to the end, and ended up pulling more along the lines of 2:08/500m at the end.

I recognize this is not that fast by competition standards...but the only person I'm competing against is myself.  Also, I didn't feel like getting outside and running today.  Having the erg is a very useful alternative.

Splits
Distance:    10000
Time:    43:05.5
Avg/500m:    02:09.3
Drag Factor:    109
Per Mile:    00:06:56