6.02mi, 58:24, 19 JUL 17, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Jul 19 72.0 (22.2) 70.7 (21.5) 30.07 (1018) Calm mist RH 95

Odometer 17: 218.2mi

Z4. Average/max heart rate = no reading.

Today started slow. It was humid, which didn't help initially, but by 42 minutes in, I had settled and the rest was actually remarkably pleasant - as much as a run can be at this hour and time of year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:00 12:00 10:00 10:00 1.20
1.03 22:19 10:19 10:01 10:00 2.23
1.27 34:42 12:23 09:45 09:55 3.50
1.31 47:17 12:35 09:36 09:50 4.81
1.21 58:24 11:07 09:11 09:42 6.02

5,000m on Concept2 Model D, 22:45.5, 17 JUL 17, Springfield, Virginia

iThink: None

WX at      10 PM (2) Jul 17     81.0 (27.2)     73.0 (22.8)     30.05 (1017)     S 8 RH 76

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = no reading

I was watching the remainder of Samurai II: Duel at Ichijoji Temple, so I decided to get in 5km on the erg while I was watching the remainder of it.

Splits
Distance:    5000
Time:    22:45.5
Avg/500m:    02:16.6
Drag Factor:    101
Per Mile:    00:07:20

4.6mi, 47:41, 17 JUL 17, Springfield, Virginia

iThink:
Tiesto vs Fannypack, "The So Stylistic Century"

WX at 6 AM (10) Jul 17 70.3 (21.3) 68.7 (20.4) 29.99 (1015) Calm RH 94

Odometer 17: 212.2mi

Z4. Average/max heart rate = no reading.

Today did not start well, as my legs were tired, and I hadn't purged enough before rolling out. I gritted it out but decided to call it about a half mile short of original intent as I didn't want to dig too deep today after erging 15km yesterday.

I was not expecting a 1980s-Tiesto mashup to stick in my head this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:02 13:02 10:52 10:52 1.20
1.11 24:04 11:02 09:56 10:25 2.31
1.10 35:44 11:40 10:36 10:29 3.41
1.20 47:41 11:57 09:57 10:21 4.61

15,000m on Concept2 Model D, 70:19.3, 16 JUL 17, Springfield, Virginia

iThink: none.

WX at 1 PM (17) Jul 16     85.8 (29.9)     62.1 (16.7)     29.99 (1015)     Calm RH 45

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 145/153

First workout since last Wednesday.  This is coming on the tail of a fucking horrific week for workload.  I didn't feel like running outside, so I decided to hit the erg instead, while I was watching Samurai II: Duel at Ichijoji Temple, since I can never go wrong watching Toshiro Mifune playing Miyamoto Musashi and watching some dudes get seriously cut the hell up.

Splits
Distance:    15000
Time:    1:10:19.3
Avg/500m:    02:20.6
Drag Factor:    101
Per Mile:    00:07:33

4.02mi, 44:58, 12 JUL 17, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Sugarcult, "Dead Living"
Circle Jerks, "I Just Want Some Skank"

WX at 6 AM (10) Jul 12 71.6 (22.0) 68.7 (20.4) 30.03 (1016) Calm RH 90

Odometer 17: 207.6mi

Z3. Average/max heart rate = no reading.

Recovery run of sorts. I didn't feel like going very hard and I needed to step down from yesterday if I was feeling so beat at the beginning. We'll see if it works or not.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:48 13:48 11:30 11:30 1.20
0.85 22:45 08:57 10:32 11:06 2.05
0.85 32:36 09:51 11:35 11:14 2.90
1.12 44:58 12:22 11:03 11:11 4.02

6.02mi, 58:49, 11 JUL 17, Springfield, Virginia

iThink:
Porter Robinson feat. Urban Cone, "Lionhearted"
deadmau5, "There Might Be Coffee"

WX at 7 AM (11) Jul 11 69.6 (20.9) 67.8 (19.9) 29.99 (1015) Calm RH 94

Odometer 17: 203.5mi

Z4. Average/max heart rate = no reading.

Today did not start great. I didn't feel particularly okay until the last two miles, by which time I'd been running 40 minutes. This might be a leading indicator of overtraining, but at least I felt okay at the end. The splits are a good indicator compared to my Sunday run, although it was far more humid and that always does a number on me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:53 11:53 09:54 09:54 1.20
1.03 22:02 10:09 09:51 09:53 2.23
1.27 34:44 12:42 10:00 09:55 3.50
1.31 47:36 12:52 09:49 09:54 4.81
1.21 58:49 11:13 09:16 09:46 6.02

6.02mi, 58:50, 9 JUL 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"
Death Cab for Cutie, "405" (acoustic)

WX at 11 AM (15) Jul 09 79.3 (26.3) 57.9 (14.4) 30.09 (1018) NW 3 RH 47

Odometer 17: 197.5mi

Z4-Z5. Average/max heart rate = no reading.

Today was a miserable day although it started out nice enough. I wasn't anticipating the heat even though the relative humidity made the day feel nice at first. Goddamn did that fucking suck monkey balls. I knew it was bad when I was running further to stay in the shade.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:55 11:55 09:56 09:56 1.20
1.03 21:49 09:54 09:37 09:47 2.23
1.27 33:40 11:51 09:20 09:37 3.50
1.31 46:42 13:02 09:57 09:43 4.81
1.21 58:50 12:08 10:02 09:46 6.02

10,000m on Concept2 Model D, 44:36, 8 JUL 17, Springfield, Virginia

iThink:
None as I was watching Mad Max: Fury Road on the glass tit.

WX at  10 PM (2) Jul 08     72.1 (22.3)     60.1 (15.6)     29.91 (1012)     Calm RH 65

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 159/169

First workout since Tuesday.  It has been that fucking shitterific of a week at the office.  That bad.  I was sorely tempted to bag it today, but I really do need to get at it and if I don't run, then the erg is back in action and I need to hit it.

Splits
Distance:    10000
Time:    44:36.0
Avg/500m:    02:13.8
Drag Factor:    102
Per Mile:    00:07:11

5.0mi, 49:17, 4 JUL 17, Springfield, Virginia

iThink:
Little Red Rocket, "Back to Where I Started"
Throwing Muses, "Hazing"
The Connells, "Fun & Games"

WX at 9 AM (13) Jul 04 80.4 (26.9) 68.5 (20.3) 30.05 (1017) WNW 5 RH 67

Odometer 17: 191.5mi

Z4. Average/max heart rate = no reading.

Today did not feel great after 15km yesterday on the erg. I knew today was going to be rough, but the heat and humidity didn't help either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:18 12:18 10:15 10:15 1.20
1.30 25:08 12:50 09:52 10:03 2.50
1.29 37:57 12:49 09:56 10:01 3.79
1.21 49:17 11:20 09:22 09:51 5.00

15,000m on Concept2 Model D, 69:44, 3 JUL 17, Springfield, Virginia

iThink:
Little Red Rocket, "Back to Where I Started"

WX at      4 PM (20) Jul 03     90.0 (32.2)     58.6 (14.8)     30.01 (1016)     NW 8

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 150/162

First one in a long while.  I haven't been able to go out for a run the last few days and I don't want to run in the heat, so I decided to get in something else instead.  Discretion would have suggested going shorter than 15km, but I needed to work off some rage and I was watching the first of the Samurai trilogy of Toho films, starring Toshiro Mifune, so that's an automatic endorsement for that film.  It was kind of therapeutic watching Takezo (later Miyamoto Musashi) lay waste to any number of mooks throughout the film.

Splits
Distance:    15000
Time:    1:09:44.0
Avg/500m:    02:19.5
Drag Factor:    102
Per Mile:    00:07:29

5.0mi, 51:03, 30 JUN 17, Springfield, Virginia

iThink:
The Reputation, "The Stars of Amateur Hour"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Jun 30 69.1 (20.6) 60.6 (15.9) 30.04 (1017) SE 6 RH 74

Odometer 17: 186.5mi

Z3. Average/max heart rate = no reading.

I was tired, but I also weighed the likelihood of eating poorly and needed to put in some kind of offset. Also, slow run is better than no run. I'm not proud of it, but it's better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:26 12:26 10:22 10:22 1.20
1.30 25:48 13:22 10:17 10:19 2.50
1.29 39:19 13:31 10:29 10:22 3.79
1.21 51:03 11:44 09:42 10:13 5.00

4.0mi, 40:47, 29 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Little Red Rocket, "Back to Where I Started"

WX at 6 AM (10) Jun 29 59.5 (15.3) 57.0 (13.9) 30.16 (1021) Calm RH 91

Odometer 17: 181.5mi

Z3. Average/max heart rate = no reading.

Not great, but at least not completely shitty. I felt better starting about midway on the return leg, sort of.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.85 20:48 08:18 09:46 10:09 2.05
0.85 29:46 08:58 10:33 10:16 2.90
1.12 40:47 11:01 09:50 10:09 4.02

5.0mi, 45:48, 28 JUN 17, Springfield, Virginia

iThink:
The Connells, "Burden"
Joseph Conlan, opening credits music to Tour of Duty
The Cure, "A Forest" (Tree Mix)

WX at 6 AM (10) Jun 28 51.4 (10.8) 49.3 (9.6) 30.15 (1020) Calm

Odometer 17: 177.4mi

Z4, Z5 finish. Average/max heart rate = no reading.

Today was as pleasant weather as I'm likely to see all summer. Couldn't pass it up and I finally went to sleep early enough to get something approximating the six hours of sleep I have to have overall.

This run in general went better as it started well, and just got faster (less a short uphill stretch in the third leg). The return leg was markedly faster, but much of it is a gentle downhill that promotes fast running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:28 11:28 09:33 09:33 1.20
1.30 23:26 11:58 09:12 09:22 2.50
1.29 35:41 12:15 09:30 09:25 3.79
1.21 45:48 10:07 08:22 09:10 5.00

7.6mi, 85:16, 25 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
James Horner, "Combat Drop"
James Horner, "Bird of Prey Decloaks"
Vitamin String Quartet, "Motion Picture Soundtrack"

WX at 8 AM (12) Jun 25 72.0 (22.2) 65.1 (18.4) 30.03 (1016) Calm RH 79

Odometer 17: 172.4mi

Z3. Average/max heart rate = no reading.

Last leg is abnormally slow because of the wait I took to let traffic pass. Today didn't feel good and I was sorely tempted to sleep in, but as much as I ate this past weekend, I have to work off my sins.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.88 21:17 21:17 11:19 11:19 1.88
2.29 46:06 24:49 10:50 11:03 4.17
0.91 55:03 08:57 09:50 10:50 5.08
2.52 85:16 30:13 11:59 11:13 7.60

5.0mi, 51:11, 23 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Jun 23 71 (22) 69 (21) 29.89 (1012) SSE 3 light rain; mist RH 94

Odometer 17: 164.8mi

Z3 start, Z4 finish. Average/max heart rate = no reading.

Literally my favorite running weather ever - driving rain. I am so, so glad I ran this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:53 12:53 10:44 10:44 1.20
1.30 26:33 13:40 10:31 10:37 2.50
1.29 39:54 13:21 10:21 10:32 3.79
1.21 51:11 11:17 09:20 10:14 5.00

4.02mi, 38:24, 22 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Places That Are Gone"
Tommy Keene, "The Story Ends"

WX at 6 AM (10) Jun 22 70.7 (21.5) 68.5 (20.3) 30 (1015) Calm RH 92

Odometer 17: 159.8mi

Z3 high. Average/max heart rate = no reading.

It felt quicker this morning, although I know I've fallen from grace when I think 9:30/mi is quicker...still, a big improvement from running on dead legs earlier this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 19:20 19:20 22:45 09:26 2.05
0.85 27:40 08:20 09:48 09:32 2.90
1.12 38:24 10:44 09:35 09:33 4.02

5.0mi, 47:53, 20 JUN 17, Springfield, Virginia

iThink:
The Police, "Synchronicity II"

WX at 6 AM (10) Jun 20 66.9 (19.4) 65.5 (18.6) 29.96 (1014) Calm mist RH 95

Odometer 17: 155.8mi

Z4. Average/max heart rate = no reading

Slow start, as usual, but by 30 minutes, I felt much better. I'm probably overtrained, but I need to burn lard. This is a somewhat unenviable situation. My job has something to do with it, thus today's iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:49 11:49 09:51 09:51 1.20
1.30 24:26 12:37 09:42 09:46 2.50
1.36 37:32 13:06 09:38 09:43 3.86
1.14 47:53 10:21 09:05 09:35 5.00

6.01mi, 68:32, 18 JUN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
The Rolling Stones, "Paint It Black"

WX at 1 PM (17) Jun 18 88.0 (31.1) 72.3 (22.4) 29.84 (1010) SSE 12 RH 59 heat index 94.6 (34.8)

Odometer 17: 150.8mi

Z3 high. Average/max heart rate = no reading

Today's run was very, very slow. I'm still running on dead legs and the heat today did not help. I have to balance sleep with certain things I do on Sundays, such as haircuts - which I have to leave early for so I don't get caught up in traffic on the interstate.

Today was unpleasant, however necessary.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.71 18:55 18:55 11:04 11:04 1.71
1.80 39:57 21:02 11:41 11:23 3.51
1.29 55:25 15:28 11:59 11:33 4.80
1.21 68:32 13:07 10:50 11:24 6.01

6.3mi, 63:33, 17 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Highwire Days"

WX at 9 AM (13) Jun 17 74.0 (23.3) 72.0 (22.2) 29.94 (1015) S 12 RH 95

Odometer 17:144.8mi

Z3. Average/max heart rate = no reading

Dead legs, so I cut my planned run in half. I was fucking exhausted but I needed to get at it. No fun.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.30 63:33 63:33 10:05 10:05 6.30

4.0mi, 38:08, 15 JUN 17, Springfield, Virginia

iThink:
Vitamin String Quartet, "Motion Picture Soundtrack"

WX at 6 AM (10) Jun 15 66.7 (19.3) 63.1 (17.3) 29.97 (1014) Calm RH 88

Odometer 17: 138.5mi

Z4. Average/max heart rate = no reading

Later start than intended, but my feeling beat is continuing. Gotta get over it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 19:11 19:11 09:35 09:35 2.00
2.00 38:08 18:57 09:28 09:32 4.00

3.03mi, 28:08, 13 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Love Is The Only Thing That Matters"

WX at 6 AM (10) Jun 13 67.8 (19.9) 66.6 (19.2) 30.01 (1016) Calm RH 95

Odometer 17: 134.5mi

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

I think my Garmin ForeRunner 310XT has croaked for good. Late start, but I had to get in something, however short.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 28:08 28:08 09:17 09:17 3.03

3.03mi, 28:08, 13 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Love Is The Only Thing That Matters"

WX at 6 AM (10) Jun 13 67.8 (19.9) 66.6 (19.2) 30.01 (1016) Calm RH 95

Odometer 17: 134.5mi

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

I think my Garmin ForeRunner 310XT has croaked for good. Late start, but I had to get in something, however short.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 28:08 28:08 09:17 09:17 3.03

5.0mi, 55:57, 11 JUN 17, Springfield, Virginia

iThink:
Ramin Djawadi, "Paint It Black"
The Rolling Stones, "Paint It Black"
Font 48, "Heroes"

WX at 9 AM (13) Jun 11 79.2 (26.2) 64.9 (18.3) 30.15 (1020) Calm RH 61

Odometer 17: 131.4mi

Z2-Z3. Average/max heart rate = 141/157

Recovery run on very dead legs. The worst yet, but I was completely flamed out after yesterday's run. It could also have been accumulated sleep loss over the last week.

Today did not feel like 61 percent humidity by any stretch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:00 11:00 11:00 11:00 1.00
1.00 21:55 10:55 10:55 10:57 2.00
1.00 33:28 11:33 11:33 11:09 3.00
1.00 45:21 11:53 11:53 11:20 4.00
1.00 55:57 10:36 10:36 11:11 5.00

11.34mi, 125:02, 10 JUN 17, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"
Foo Fighters, "Weenie Beenie"
Foo Fighters, "Good Grief"
Foo Fighters, "Alone+Easy Target"
Ramin Djawadi, "A Forest"

WX at 10 AM (14) Jun 10 78.4 (25.8) 57.9 (14.4) 30.04 (1017) Calm RH 56
WX at 9 AM (13) Jun 10 72.7 (22.6) 58.6 (14.8) 30.05 (1017) Calm RH 61

Odometer 17: 126.4mi

Z3, mostly. Average/max heart rate = 149/169

Today was going to be ugly, and it didn't disappoint. I was exhausted from this past week but I needed to get in a long run, because I'm planning on going to Weenie Beenie to go get a half smoke, all the way, and I have to earn it.

I fucking hurt.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:14 10:14 10:14 10:14 1.00
1.00 0:21:17 11:03 11:03 10:39 2.00
1.00 0:32:10 10:53 10:53 10:43 3.00
1.00 0:43:03 10:53 10:53 10:46 4.00
1.00 0:53:55 10:52 10:52 10:47 5.00
1.00 1:04:45 10:50 10:50 10:47 6.00
1.00 1:16:01 11:16 11:16 10:52 7.00
1.00 1:27:15 11:13 11:13 10:54 8.00
1.00 1:38:57 11:42 11:42 11:00 9.00
1.00 1:49:58 11:01 11:01 11:00 10.00
1.00 2:01:21 11:23 11:23 11:02 11.00
0.34 2:05:02 03:41 10:50 11:02 11.34

4.28mi, 40:55, 8 JUN 17, Springfield, Virginia

iThink:
The Cure, "A Forest"

WX at 6 AM (10) Jun 08 49.8 (9.9) 48.4 (9.1) 30.01 (1016) Calm RH 94

Odometer 17: 115.1mi

Z3 high. Average/max heart rate = 145/163

My legs say one thing, my heart rate says another, but the weather was as good as it will ever get in June and I couldn't pass up.

After taking the last three days off, though...work and other commitments just kept precluding getting anything else done and I am utterly beat this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 19:26 09:24 09:24 09:43 2.00
1.00 29:21 09:55 09:55 09:47 3.00
1.00 38:11 08:50 08:50 09:33 4.00
0.28 40:55 02:44 09:46 09:34 4.28

6.09mi, 64:40, 4 JUN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Foo Fighters, "Weenie Beenie"

WX at 1 PM (17) Jun 04 81.9 (27.7) 58.5 (14.7) 29.93 (1013) S 8 RH 45

Odometer 17: 110.8mi

Z3 low. Average/max heart rate = 146/161

Recovery run on dead legs. Running in the mid-day didn't help.

Had a short break in timing, so mile markers to 5 are generally authoritative today. 

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:04 11:04 11:04 11:04 1.00
1.00 21:56 10:52 10:52 10:58 2.00
1.00 33:38 11:42 11:42 11:13 3.00
1.00 44:24 10:46 10:46 11:06 4.00
1.00 57:30 13:06 13:06 11:30 5.00

9.2mi, 92:31, 3 JUN 17, Springfield, Virginia

iThink:
Tommy Keene, "Running for Your Life"
Attack Over Grace, "Your Blood, Their Hands, My Heart"

WX at 11 AM (15) Jun 03 77.4 (25.2) 51.8 (11.0) 30.01 (1016) W 7 RH 40
WX at 10 AM (14) Jun 03 79.0 (26.1) 51.3 (10.7) 30.01 (1016) SW 9 RH 38

Odometer 17: 105.7mi

Z3 first lap, Z4 high second lap. Average/max heart rate = no reading.

I was entertaining the prospect of a long slow run, but on the second lap of my run, felt okay enough to try to hang with someone who was going marginally faster than me. As a result, I ended up going pretty deep into Z4 for a run that should've been more deliberate in its pace. I don't regret it, but I know I'll be paying for it later.

Also, my Garmin 310XT crapped out midway through the run, so no splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
9.20 92:31 92:31 10:03 10:03 9.20

4.03mi, 38:34, 2 JUN 17, Springfield, Virginia

iThink:
The Replacements, "Never Mind"
Tommy Keene, "Running for Your Life"

WX at 6 AM (10) Jun 02 53.6 (12.0) 52.0 (11.1) 30.01 (1016) Calm RH 94

Odometer 17: 96.6mi

Z3 high. Average/max heart rate = 150/169

The weather was too good to pass up, even though it was a bit humid, but I've taken the last two days off so I had to go. So I went. Not too slow, but not very fast, and the intent was to run just at around anaerobic threshold, which I did, mostly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:17 09:50 09:50 09:38 2.00
1.00 28:53 09:36 09:36 09:37 3.00
1.00 37:46 08:54 08:54 09:27 4.00
0.03 38:34 00:47 26:17 09:34 4.03

4.01mi, 45:23, 30 MAY 17, Springfield, Virginia

iThink:
Senses Fail, "Cinco de Mayo"
AC/DC, "Big Gun"

WX at 6 AM (10) May 30 64.6 (18.1) 61.0 (16.1) 30.05 (1017) ESE 3 RH 88

Odometer 17: 92.6mi

Z2. Average/max heart rate = 138/149

Today turned into a true recovery run, which I probably needed. Another retardant on pace was not quite taking the appropriate preparations beforehand, which requires time I elected not to take this morning. Ideally, I really need some 45 minutes to an hour before departure, but I needed the time at the back end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:36 11:36 11:36 11:36 1.00
1.00 22:47 11:11 11:11 11:23 2.00
1.00 34:34 11:47 11:47 11:31 3.00
1.01 45:23 10:49 10:43 11:19 4.01

6.06mi, 64:31, 29 MAY 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"
Wire, "Free Falling Divisions"

WX at 10 AM (14) May 29 68.2 (20.1) 63.7 (17.6) 29.89 (1012) Calm RH 85

Odometer 17: 88.6mi

Z2-Z3. Average/max heart rate = 143/157

Slow recovery run on dead legs. Even if I'd wanted to go fast, it wasn't happening today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:58 10:58 10:58 10:58 1.00
1.00 21:22 10:24 10:24 10:41 2.00
1.00 32:16 10:54 10:54 10:45 3.00
1.00 42:50 10:34 10:34 10:43 4.00
1.00 53:48 10:58 10:58 10:46 5.00
1.00 63:51 10:02 10:02 10:38 6.00
0.06 64:31 00:40 11:13 10:39 6.06

3.28mi, 33:04, 28 MAY 17, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"

WX at 5 PM (21) May 28 68 (20) 62 (17) 29.82 (1009) Calm RH 82

Odometer 17: 82.5mi

Z3. Average/max heart rate = 150/162

Sort of a recovery run but not disciplined enough to be run slowly. So it was but it wasn't. It was for distance, it wasn't for parts going uphill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:26 10:26 10:26 10:26 1.00
1.00 20:22 09:56 09:56 10:11 2.00
1.00 30:23 10:01 10:01 10:08 3.00
0.28 33:04 02:41 09:36 10:05 3.28

9.2mi, 92:43 for 9.0mi, 27 MAY 17, Springfield, Virginia

iThink:
Touché Amore, "Blue Angels"
Touché Amore, "Home Away From Here"
deadmau5, "There Might Be Coffee"
Sugarcult, "Dead Living"

WX at 11 AM (15) May 27 71.1 (21.7) 56.5 (13.6) 29.92 (1013) S 3 RH 59
WX at 10 AM (14) May 27 70.9 (21.6) 57.7 (14.3) 29.92 (1013) SSE 6 RH 63

Odometer 17: 79.2mi

Z3 high. Average/max heart rate = 149/165

I ran into the dregs of the tank today. BY the end, I knew I was out of gas, to the point where I was not quite thinking straight. I was glad I'd only considered enough discretion to run 9 rather than thinking I was going for 11, which I don't think I could've done responsibly today.

The last 0.2mi are not accounted for as I forgot to hit stop on the GPS when I stopped, my legs were so dead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:25 10:20 10:20 10:12 2.00
1.00 30:41 10:16 10:16 10:14 3.00
1.00 40:52 10:11 10:11 10:13 4.00
1.00 51:20 10:28 10:28 10:16 5.00
1.00 61:33 10:14 10:14 10:16 6.00
1.00 71:56 10:22 10:22 10:17 7.00
1.00 82:30 10:35 10:35 10:19 8.00
1.00 92:43 10:13 10:13 10:18 9.00

5.03mi, 46:23, 26 MAY 17, Springfield, Virginia

iThink:
Bear McCreary, "Apotheosis"

WX at 6 AM (10) May 26 57.0 (13.9) 55.9 (13.3) 29.67 (1004) Calm RH 96

Odometer 17: 70.0mi

Z3 high-Z4. Average/max heart rate = 153/171

Today was neither a killer of a run, nor a recovery run, but it was the first since Tuesday, so I needed to get at it. I slept in because I needed the sleep, but I rolled into work with the undeniable "you're a fat piece of shit" feeling of having should've gone for a run.

My legs were not feeling particularly well, so I was hoping that would resolve after the first three miles, but it really didn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:20 08:55 08:55 09:10 2.00
1.00 27:48 09:28 09:28 09:16 3.00
1.00 37:25 09:37 09:37 09:21 4.00
1.03 46:23 08:58 08:42 09:13 5.03

4.03mi, 38:37, 23 MAY 17, Springfield, Virginia

iThink:
Chris Cornell, "You Know My Name"

WX at 6 AM (10) May 23 56.5 (13.6) 53.8 (12.1) 29.95 (1014) Calm RH 90

Odometer 17: 65.0mi

Z. Average/max heart rate =

The relative humidity would explain my excessive sweatage once I warmed up today. The temperature was nice, and I can't really argue this close to Memorial Day, but it's a harbinger of summer suckage to come. Today's run was just over oxygen debt, but I was running on dead legs, even after taking yesterday off. Or maybe it was because I took yesterday off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:14 09:24 09:24 09:37 2.00
1.00 29:18 10:04 10:04 09:46 3.00
1.03 38:37 09:19 09:02 09:35 4.03

9.0mi, 88:57, 21 MAY 17, Springfield, Virginia

Think:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 21 64.0 (17.8) 51.4 (10.8) 30.21 (1023) SSE 5 RH 63

Odometer 17: 61.0mi

Z4. Average/max heart rate = 158/174

I worked markedly harder than I would've liked, but I couldn't pass up today's weather. I was being run around the house by the OPFOR Cdr for shit that was long overdue but frankly I was in somewhat of a snit. So I was ready to go for a run rather than eating dinner. Household bliss. Or something.

This run, as could be expected, turned into a grit festival at the end. I was pleasantly surprised to beat 10:00/mi overall, because I didn't feel that way for most of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:27 09:58 09:58 09:43 2.00
1.00 30:08 10:41 10:41 10:03 3.00
1.00 40:32 10:24 10:24 10:08 4.00
1.00 50:15 09:43 09:43 10:03 5.00
1.00 60:25 10:10 10:10 10:04 6.00
1.00 69:28 09:03 09:03 09:55 7.00
1.00 79:15 09:47 09:47 09:54 8.00
1.00 88:57 09:42 09:42 09:53 9.00

6.09mi, 60:02, 20 MAY 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 1 PM (17) May 20 71.2 (21.8) 57.4 (14.1) 30.22 (1023) ENE 5 RH 61

Odometer 17: 52.0mi

Z3. Average/max heart rate = 157/173

Slow run, not quite wogging, but not hard.  But I can't afford to take as many days off as I have in the last two weeks.  I can't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:20 09:36 09:36 09:40 2.00
1.00 29:18 09:58 09:58 09:46 3.00
1.00 39:10 09:52 09:52 09:48 4.00
1.00 49:36 10:26 10:26 09:55 5.00
1.00 59:01 09:25 09:25 09:50 6.00
0.09 60:02 01:01 11:16 09:51 6.09

4.26mi, 41:46, 18 MAY 17, Springfield, Virginia

iThink:
Death Cab for Cutie, "Everything's a Ceiling"

WX at 6 AM (10) May 18 73.2 (22.9) 58.6 (14.8) 29.99 (1015) SSE 6 RH 60

Odometer 17: 45.9mi

Z3 high. Average/max heart rate = 150/169

First run in over a week. Literally. I have been sleep deprived, so this went slow and ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:35 09:44 09:44 09:47 2.00
1.00 29:43 10:09 10:09 09:54 3.00
1.00 39:23 09:40 09:40 09:51 4.00
0.26 41:46 02:23 09:12 09:48 4.26

6.08mi, 60:17, 8 MAY 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 11 PM (3) May 08 45.1 (7.3) 37.4 (3.0) 29.97 (1014) Calm RH 74

Odometer 17: 41.6mi

Z4. Average/max heart rate = 150/165

It's unusual that I run at night, but the weather was too good to pass up and I needed to get one in this week as I'll be eating a lot of unintended rest days at the back end. I should've been mroe judicious about speed but I felt all right. Running at night is always fraught with hazard, of course. Splits were all over the place, but the last miles were its usual fast crank.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 19:49 09:42 09:42 09:55 2.00
1.00 29:36 09:47 09:47 09:52 3.00
1.00 39:46 10:10 10:10 09:57 4.00
1.00 50:21 10:34 10:34 10:04 5.00
1.00 59:32 09:11 09:11 09:55 6.00
0.08 60:17 00:45 09:25 09:55 6.08

9.26mi, 90:19, 7 MAR 17, Burke, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)
Sugarcult, "Dead Living"
Journey, "Only the Young"

WX at 3 PM (19) May 07 61.9 (16.6) 33.6 (0.9) 29.76 (1007) WNW 12 RH 34

Odometer 17: 35.5mi

Z4. Average/max heart rate = 153/168

Ugly start, but respectable run by the end. Generally consistent, albeit not fast, after the first two miles.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:03 10:03 10:03 10:03 1.00
1.00 19:37 09:34 09:34 09:48 2.00
1.00 29:24 09:48 09:48 09:48 3.00
1.00 39:20 09:56 09:56 09:50 4.00
1.00 49:01 09:41 09:41 09:48 5.00
1.00 58:42 09:41 09:41 09:47 6.00
1.00 68:29 09:47 09:47 09:47 7.00
1.00 78:15 09:46 09:46 09:47 8.00
1.00 87:55 09:39 09:39 09:46 9.00
0.26 90:19 02:24 09:14 09:45 9.26

5.34mi, 51:47, 2 MAY 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 02 66 (19) 37 (3) 29.8 (1009) WNW 5 RH 34

Odometer 17: 22.9mi

Z3 start, Z4 high finish. Average/max heart rate = 158/191

Not sure how much credence to give the MHR at 191 since I was going full bore going uphill in the last half mile and the HRM was reading 170, which is more realistic. I would visualize my heart going 185ish, but not quite into the 190s, which is more akin to rates I associate with 20 years ago.

Today was unusual inasmuch as it was a twofer. I need to leave early for work and the weather was pretty awesome. It might've been in the high 60s, but the relative humidity was so low as to be even better than I could've expected. The start was inauspicious, but the finish was pretty promising, all things considered. The negative splits were really pointed come the last two miles, but that's the benefit of a gentle downhill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 19:55 09:49 09:49 09:57 2.00
1.00 29:57 10:02 10:02 09:59 3.00
1.00 39:54 09:57 09:57 09:58 4.00
1.00 48:48 08:55 08:55 09:46 5.00
0.34 51:47 02:59 08:46 09:42 5.34

5.01mi, 48:00, 2 MAY 17, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Mychael Danna, "The Sweet Hereafter"

WX at 6 AM (10) May 02 68 (20) 60 (16) 29.65 (1004) SSW 3 RH 77

Odometer 17: 17.5mi

Z4. Average/max heart rate = 152/172

Not a light nor a particularly grueling run, but definitely hard going uphill. At least the weather was pleasant, and it's better than taking yet another rest day.

Last mile was unusually fast because I was closing on another runner. Can't take the competitive streak out, even if I'm not competitive anymore.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:19 09:23 09:23 09:40 2.00
1.00 29:03 09:43 09:43 09:41 3.00
1.00 39:06 10:03 10:03 09:46 4.00
1.01 48:00 08:54 08:49 09:35 5.01

7.5mi, 79:29, 30 APR 17, Springfield, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)
Attack Over Grace, "Your Blood, Their Hands, My Heart"

WX at 1 PM (17) Apr 30 84 (29) 68 (20) 30.07 (1018) SW 8
WX at Noon (16) Apr 30 82 (28) 69 (21) 30.09 (1018) S 6

Odometer 17: 12.5mi

Z3. Average/max heart rate = 154/169

Not a recovery run, but it's warm, and I wanted to burn lard while getting used to the heat. The first mile was deceptive - the second and third were much more representative of how I felt. The fact that I was running generally negative splits for miles 6-7 was an indicator of settling, as well as having lightly downhill terrain coming back. The last half mile was almost entire uphill. But at least I got in 7.5 on a warm day.

I have no real comments on the cognitive dissonance of the two iThinks today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 20:41 10:49 10:49 10:21 2.00
1.00 31:23 10:41 10:41 10:28 3.00
1.00 42:21 10:58 10:58 10:35 4.00
1.00 53:04 10:43 10:43 10:37 5.00
1.00 63:34 10:30 10:30 10:36 6.00
1.00 74:06 10:32 10:32 10:35 7.00
0.50 79:29 05:23 10:46 10:36 7.50

5.01mi, 49:00, 29 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 11 AM (15) Apr 29 82.4 (28.0) 62.8 (17.1) 30.1 (1019) W 6 RH 51

Odometer 17: 5.0mi

Z4. Average/max heart rate = 151/171

Dead legs. I ran hard on Thursday and today was a recovery run that turned into a grit-a-thon. Not fun, exacerbated by heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:23 09:40 09:40 09:42 2.00
1.00 29:05 09:42 09:42 09:42 3.00
1.00 39:15 10:10 10:10 09:49 4.00
1.01 49:00 09:45 09:39 09:47 5.01

10,000m on Concept2 Model D, 44:44.9, 25 APR 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 9 PM (1) Apr 25     58.8 (14.9)     55.9 (13.3)     29.73 (1006)     Calm  RH 90

Odometer 14B: 410.2mi

Z3 start, Z4 finish.  Average/max heart rate = 152/170

The OPFOR commander was all goddamn up in arms, so I decided to just say fuck it and cranked out 10,000.  It's been a long while since I erged, but since I'm not getting out in the mornings, I need to offset the unintentional rest days I'm taking.

Splits
Distance:    10000
Time:    44:44.9
Avg/500m:    02:14.2
Drag Factor:    109
Per Mile:    00:07:12

5.01mi, 50:57, 23 APR 17, Springfield, Virginia

iThink:
Christopher Price, "Rock Star" cover of Bill O'Reilly's voice
"Johnny Hopkins On To Victory"

WX at 11 AM (15) Apr 23 52.7 (11.5) 40.1 (4.5) 30.14 (1020) Calm RH 62

Odometer 16: 330.1mi

Z3. Average/max heart rate = 146/166

Recovery run from yesterday. Welcome to the land of dead legs.

I have no idea why I was thinking of the first iThink. The second one is from the Johns Hopkins homecoming I didn't attend yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 20:04 09:58 09:58 10:02 2.00
1.00 30:19 10:14 10:14 10:06 3.00
1.00 41:09 10:50 10:50 10:17 4.00
1.01 50:57 09:48 09:42 10:10 5.01

11.33mi, 1:50:08, 22 APR 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Chrissy Meyer, "All I Want" (instrumental cover)

WX at 1 PM (17) Apr 22 55 (13) 51 (11) 29.95 (1014) N 7 light rain RH 87

Odometer 16: 325.1mi

Z3. Average/max heart rate =

First long run in a very, very long time. Today's run was intended to ride just below anaerobic threshold, but I think I was running right at it. Best part today was the weather - overcast, light rain, not too cold, right up to the point where I started to get a hot spot on my left foot. No matter, since today was a good run at a surprisingly faster speed than what I'd expect for not having done this in a long, long time.

Midway thru the run I was repeating in my mind a running cadence I hadn't called in a long time, one from James Webb's A Sense of Honor.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:32 09:32 09:32 09:32 1.00
1.00 0:19:28 09:56 09:56 09:44 2.00
1.00 0:29:03 09:35 09:35 09:41 3.00
1.00 0:38:47 09:43 09:43 09:42 4.00
1.00 0:48:41 09:54 09:54 09:44 5.00
1.00 0:59:00 10:19 10:19 09:50 6.00
1.00 1:08:54 09:54 09:54 09:51 7.00
1.00 1:18:35 09:41 09:41 09:49 8.00
1.00 1:28:11 09:36 09:36 09:48 9.00
1.00 1:37:35 09:24 09:24 09:45 10.00
1.00 1:47:12 09:37 09:37 09:45 11.00
0.33 1:50:08 02:57 08:55 09:43 11.33

3.5mi, 31:44, 21 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 21 60 (16) 60 (16) 29.88 (1011) Calm light rain RH 100

Odometer 16: 313.8mi

Z4. Average/max heart rate = 148/168

Average HR is low because the distance was so short. Late start, short run. I probably need to offset this at night by rowing some. Maybe not much, but at least some.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:10 08:52 08:52 09:05 2.00
1.00 27:18 09:08 09:08 09:06 3.00
0.50 31:44 04:26 08:52 09:04 3.50

4.0mi, 35:54, 18 APR 17, Springfield, Virginia

iThink:
Max, "Aim"
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 18 57.0 (13.9) 36.5 (2.5) 30.26 (1024) Calm RH 46

Odometer 16: 310.3mi

Z4. Average/max heart rate = 152/166

Fast run hard because of late start. One of the faster runs I've done in a while in the morning. Tried to get up early but I burned too much time up front trying to settle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:09 08:50 08:50 09:04 2.00
1.00 27:17 09:09 09:09 09:06 3.00
1.00 35:54 08:37 08:37 08:59 4.00

5.03mi, 50:27, 17 APR 17, Springfield, Virginia

iThink:
Metallica, "Damage, Inc."

WX at 6 AM (10) Apr 17 60 (16) 55 (13) 29.98 (1015) Calm light rain RH 82

Odometer 16: 306.3mi

Z3. Average/max heart rate = 144/164

Slow run mostly because I didn't prepare properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:02 09:57 09:57 10:01 2.00
1.00 30:09 10:08 10:08 10:03 3.00
1.00 40:02 09:53 09:53 10:01 4.00
1.03 50:27 10:25 10:07 10:02 5.03

4.01mi, 39:33, 13 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 13 46.8 (8.2) 39.6 (4.2) 30.34 (1027) Calm RH 75

Odometer 16: 301.3mi

Z3. Average/max heart rate = 143/157

Late start, nothing ambitious. At least I got one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:04 09:44 09:44 10:02 2.00
1.00 30:15 10:12 10:12 10:05 3.00
1.01 39:33 09:17 09:12 09:52 4.01

5.03mi, 51:15, 12 APR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) Apr 12 56.5 (13.6) 52.0 (11.1) 30.13 (1020) Calm RH 84

Odometer 16: 297.3mi

Z3. Average/max heart rate = 144/164

I didn't feel so great, but it's also been basically a week since I've done anything. This doesn't factor in the two 2.5mi runs I got in on Sunday and Monday since I was dropping off a car to the service station and I decided to use it to run back. Better than nothing.

I was finally prompted to get up early and get at it because I was starting to turn into a fat piece of shit. I would've gone last night but I was absolutely smoked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:33 10:33 10:33 10:33 1.00
1.00 20:54 10:21 10:21 10:27 2.00
1.00 31:14 10:20 10:20 10:25 3.00
1.00 41:34 10:21 10:21 10:24 4.00
1.03 51:14 09:39 09:22 10:11 5.03

Record APFT, 286 points, 4 APR 17, Arlington, VA

iThink:
Journey, "Only the Young"

WX at 6 AM (10) Apr 04 63.0 (17.2) 60.1 (15.6) 29.6 (1002) SSW 13 RH 90

Odometer 16: 287.0mi

Z5.  Average/max heart rate = no reading

First two events thankfully went quick.  Run went quicker than I expected too since I was gunning for 16 minutes and ran 20 seconds faster.  I shrank 1/8 of an inch and that possibly affected my weigh-in, but I get taped every time anyway.  Prep was better than the last time, and it paid off.

Splits
Pushups: 69
Situps: 73
2MR: 15:40

4.01mi, 38:32, 2 APR 17, Springfield, Virginia

iThink:
Hiroshi Kawaguchi, "After Burner" (yes, the one from the video game of the same name)

WX at 5 PM (21) Apr 02 64.8 (18.2) 28.9 (-1.7) 30.14 (1020) NW 8 RH 25

Odometer 16: 284.3mi

Z3 high, Z4 uphills. Average/max heart rate = 152/164

I blame today's iThink from watching this beforehand.

Deliberately not fast, but not really slow either. Taking tomorrow off prior to the PT test Tuesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:21 09:23 09:23 09:41 2.00
1.00 29:16 09:54 09:54 09:45 3.00
1.01 38:32 09:17 09:11 09:37 4.01

4.01mi, 37:04, 31 MAR 17, Springfield, Virginia

iThink:
Tegan and Sara, "Everything is Awesome"
Aly & AJ, "Chemicals React"

WX at 6 AM (10) Mar 31 46 (8) 42 (6) 29.92 (1013) Calm light rain RH 87

Odometer 16: 280.3mi

Z4-Z5 finish. Average/max heart rate = 151/171

PT Test approaching, time to start tapering. Pushups and situps, at least. Better than usual, but late start so I was under the gun.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 18:51 09:05 09:05 09:25 2.00
1.00 28:31 09:41 09:41 09:30 3.00
1.01 37:04 08:33 08:28 09:15 4.01

7.02mi, 67:43, 28 MAR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Psynapse" (yes, a mashup)
U2, "I Will Follow"

WX at 6 PM (22) Mar 28 69 (21) 53 (12) 29.84 (1010) NW 6 light rain RH 56

Odometer 16: 276.3mi

Z4-Z5 on uphills. Average/max heart rate = 155/172

Wasn't sure how I was going to feel. I was pretty beat up front but I am really, really glad I got at it today. I even felt a little faster than I thought I would- until the end. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:49 09:49 09:49 09:49 1.00
1.00 19:56 10:07 10:07 09:58 2.00
1.00 29:28 09:31 09:31 09:49 3.00
1.00 39:01 09:33 09:33 09:45 4.00
1.00 48:32 09:30 09:30 09:42 5.00
1.00 58:22 09:50 09:50 09:44 6.00
1.02 67:43 09:21 09:10 09:39 7.02

7.0mi, 69:19, 25 MAR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 PM (22) Mar 25 77.7 (25.4) 49.1 (9.5) 30.12 (1019) Calm RH 36

Odometer 16: 269.3mi

Z4. Average/max heart rate = 158/172

Man, did I not feel great running uphill. Also note the temperature, a good 35F above yesterday!

No matter. Gotta work. Also, 69 minutes!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:44 09:44 09:44 09:44 1.00
1.00 20:12 10:28 10:28 10:06 2.00
1.00 30:25 10:13 10:13 10:08 3.00
1.00 40:00 09:35 09:35 10:00 4.00
1.00 49:50 09:50 09:50 09:58 5.00
1.00 60:06 10:16 10:16 10:01 6.00
1.00 69:19 09:13 09:13 09:54 7.00

A little catharsis

Everything has wrapped up for today.  It is quiet, and everyone else is going to sleep.
I am drinking for catharsis on my anniversary.  And cathartic it will be.

7.09mi, 69:59, 23 MAR 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Sugarcult, "Dead Living"

WX at 2 PM (18) Mar 23 42.4 (5.8) 5.5 (-14.7) 30.62 (1036) NW 3 RH 21

Odometer 16: 262.3mi

Z3 high. Average/max heart rate = 151/168

I wasn't sure how I'd feel today, but the weather was far too good to pass up. While the temperature was lower than usual, the illumination was full on. I felt surprisingly good running uphill, a good sign. I need to do pushups and situps tonight, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 19:16 10:06 10:06 09:38 2.00
1.00 29:23 10:07 10:07 09:48 3.00
1.00 39:15 09:52 09:52 09:49 4.00
1.00 49:16 10:01 10:01 09:51 5.00
1.00 59:11 09:56 09:56 09:52 6.00
1.00 68:47 09:35 09:35 09:49 7.00
0.09 69:59 01:12 13:21 09:52 7.09

6.29mi, 65:51, 21 MAR 17, Springfield, Virginia

iThink:
Max, "Aim"

WX at 2 PM (18) Mar 21 58.5 (14.7) 38.8 (3.8) 29.97 (1014) NW 10 RH 47

Odometer 16: 255.2mi

Z3. Average/max heart rate = 148/164

I did not feel very up to doing much of anything, but I forced myself to get in at least a run of burning lard. That might've been one of the more prudent things to do as I felt better at the finish, far more than I did at the start. That still doesn't offset the reality that I felt like crap today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:02 10:02 10:02 10:02 1.00
1.00 20:59 10:57 10:57 10:30 2.00
1.00 31:31 10:32 10:32 10:30 3.00
1.00 42:01 10:30 10:30 10:30 4.00
1.00 52:40 10:39 10:39 10:32 5.00
1.00 62:59 10:19 10:19 10:30 6.00
0.29 65:51 02:52 09:51 10:28 6.29

6.04mi, 59:11, 19 MAR 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) Mar 19 45.3 (7.4) 30.6 (-0.8) 30.24 (1024) Variable 6 RH 55

Odometer 16: 248.9mi

Z4. Average/max heart rate = 157/170

Wasn't sure how I'd feel, but I started much too late for comfort. I ground this one out because I needed to burn the lard. Goal for today was not to dip into zone 5, which for the most part was successful. Not doing this level of work at zone 3 alone.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 19:34 09:30 09:30 09:47 2.00
1.00 29:42 10:08 10:08 09:54 3.00
1.00 39:11 09:29 09:29 09:48 4.00
1.00 49:25 10:14 10:14 09:53 5.00
1.04 59:11 09:46 09:23 09:48 6.04

8.01mi, 83:49, 18 MAR 17, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
deadmau5, "There Might Be Coffee"
Hidenori Maezawa, "Waterfall" (yes, the one from the old video game Contra)
Metallica, "Creeping Death"

WX at 1 PM (17) Mar 18 52.9 (11.6) 38.8 (3.8) 30.05 (1017) Calm RH 58
WX at Noon (16) Mar 18 49.6 (9.8) 37.4 (3.0) 30.05 (1017) Variable 3 RH 63

Odometer 16: 242.9mi

Z3. Average/max heart rate = 151/170

Today rough as my legs were totally beat from yesterday's run, which in itself is a bad sign. I felt better after about four miles, but today was deliberately nothing more than a run to burn lard. Or, in my case, to work off the doughnuts I've eaten in the last two days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 21:33 11:24 11:24 10:46 2.00
1.00 32:00 10:27 10:27 10:40 3.00
1.00 42:09 10:09 10:09 10:32 4.00
1.00 52:44 10:35 10:35 10:33 5.00
1.00 63:11 10:27 10:27 10:32 6.00
1.00 73:09 09:58 09:58 10:27 7.00
1.01 83:49 10:39 10:33 10:28 8.01

5.37mi, 50:41, 17 MAR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 7 PM (23) Mar 17 44 (7) 28 (-2) 30.25 (1024) Variable 7 light rain RH 53

Odometer 16: 234.9mi

Z4. Average/max heart rate = 159/172

Squeezed in a run after work today, since it was light and not too cold. It got markedly chillier after I kicked off, though. It seemed okay at first, but going uphill in residual snow kind of sucked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 18:39 09:11 09:11 09:19 2.00
1.00 28:14 09:35 09:35 09:25 3.00
1.00 37:50 09:36 09:36 09:27 4.00
1.00 47:05 09:16 09:16 09:25 5.00
0.37 50:41 03:35 09:41 09:26 5.37

10,000m on Concept2 Model D, 44:38.3, 14 MAR 17, Springfield, Virginia

iThink:
None.  None would stick this morning.

WX at 7 AM (11) Mar 14     32 (0)     26 (-3)     29.62 (1003)     NNW 10     light rain, snow WC 23 (-5) RH 80

Odometer 14B: 410.2mi

Z3 high.  Average/max heart rate = 153/165

I almost weenied out this morning.  This didn't start well but any day I could just motivate myself enough into cranking away.  Eventual time was under 45 minutes but it sure didn't start out that way.

Splits
Distance:    10000
Time:    44:38.3
Avg/500m:    02:13.9
Drag Factor:    109
Per Mile:    00:07:11

4.01mi, 38:55, 12 MAR 17, Springfield, Virginia

iThink:
Rob Hubbard, Commando (yes, the music from the old C64 game!)

WX at 6 AM (10) Mar 13 21.9 (-5.6) 11.8 (-11.2) 30.47 (1031) Calm RH 64

Odometer 16: 229.5mi

Z3 high-Z4. Average/max heart rate = 154/168

Not sure how I was going to feel, but felt surprisingly good after cranking away on the erg for two days that probably should've been hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:08 10:08 10:08 10:08 1.00
1.00 19:45 09:37 09:37 09:52 2.00
1.00 29:43 09:58 09:58 09:54 3.00
1.01 38:55 09:11 09:06 09:42 4.01

10,000m on Concept2 Model D, 44:34.9, 12 MAR 17, Springfield, Virginia

iThink:
None, as I was watching The Americans on disk

WX at      31.5 (-0.3)     9.1 (-12.7)     30.44 (1030)     Calm RH 38

Odometer 14B: 410.2mi

Z4 low.  Average/max heart rate = 152/161

This was supposed to be a recovery erg but wasn't, really.  I need to see if I can follow this up with a short run tomorrow morning in a few hours.

Splits
Distance:    10000
Time:    44:34.9
Avg/500m:    02:13.7
Drag Factor:    111
Per Mile:    00:07:10

17,210m on Concept2 Model D, 81:34.2, 11 MAR 17, Springfield, Virginia

iThink: none, watching Ender's Game on the DVD.

WX at Noon (17) Mar 11     35 (2)     6 (-14)     30.29 (1025)     WNW 16G24 RH 29

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 156/171

Instead of my long run today, I decided to go for a 1000 calorie erg.  Man, did that hurt.  It's been a while, I can tell.

It was cold, so I decided not to go outside. I might regret that later.

Splits
Distance:    17210
Time:    81:34.2
Avg/500m:    02:22.2
Drag Factor:    109
Per Mile:    00:07:38

4.13mi, 38:32, 8 MAR 17, Springfield, Virginia

iThink:
Billy Joel, "Allentown"

WX at 6 AM (11) Mar 08 49.6 (9.8) 36.7 (2.6) 30.11 (1019) NW 15G20 RH 60

Odometer 16: 225.5mi

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

I have no explanation for the iThink this morning other than I was reminded of running at Johns Hopkins, and the captain of the team my junior year there was Erik Martz, who, as it turns out happens to hail from Allentown, PA. Or it might've been a flashback to 35 years ago when I was a kid and that song was in heavy rotation on the radio and on MTV.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:48 09:19 09:19 09:24 2.00
1.00 28:48 10:00 10:00 09:36 3.00
1.00 37:24 08:35 08:35 09:21 4.00
0.13 38:32 01:08 08:42 09:20 4.13

10.29mi, 1:43:47, 5 MAR 17, Springfield, Virginia

iThink:
Kait Kerrigan and Brian Lowdermilk, "I'm Sorry"
For Against, "Stranded in Greenland"
Sugarcult, "Dead Living"

WX at 2 PM (19) Mar 05 37.8 (3.2) -5.1 (-20.6) 30.62 (1036) N 3 RH 15

Odometer 16: 221.3mi

Z3 high. Average/max heart rate = 154/168

Same dead leg start. This is usually a sign of overtraining but the last few weeks have been anything but. Things improved by the four mile mark, a long time.

The first iThink was an earworm of considerable power.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:54 09:54 09:54 09:54 1.00
1.00 0:20:14 10:20 10:20 10:07 2.00
1.00 0:30:19 10:04 10:04 10:06 3.00
1.00 0:40:48 10:29 10:29 10:12 4.00
1.00 0:51:10 10:21 10:21 10:14 5.00
1.00 1:01:03 09:53 09:53 10:10 6.00
1.00 1:11:05 10:02 10:02 10:09 7.00
1.00 1:20:56 09:52 09:52 10:07 8.00
1.00 1:31:25 10:29 10:29 10:09 9.00
1.00 1:40:45 09:19 09:19 10:04 10.00
0.29 1:43:47 03:02 10:29 10:05 10.29

5.02mi, 49:13, 4 MAR 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Dos Gringos, "Going in for Guns"

WX at 1 PM (18) Mar 04 42 (6) 6 (-14) 30.54 (1034) NNW 13G22 RH 22

Odometer 16: 211.0mi

Z3-Z4. Average/max heart rate = 154/168

Today was rough. Legs were dead even after not running most of this week. Tomorrow should be the long run I didn't do today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:31 09:32 09:32 09:45 2.00
1.00 29:37 10:06 10:06 09:52 3.00
1.00 39:48 10:11 10:11 09:57 4.00
1.02 49:13 09:25 09:14 09:48 5.02

3.77mi, 35:47, 1 MAR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (11) Mar 01 57.7 (14.3) 55.8 (13.2) 29.83 (1010) S 6 RH 93

Odometer 16: 215.1mi

Z3-Z4. Average/max heart rate = 155/170

I sure was glad I got at it today because I was sorely tempted to sleep in. The weather was pleasant, albeit humid, and it made for a not half bad run. At this point in my life, any run is not half bad...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:03 09:30 09:30 09:32 2.00
1.00 28:26 09:23 09:23 09:29 3.00
0.77 35:47 07:21 09:32 09:29 3.77

10,000m on Concept2 Model D, 44:34.9, 27 FEB 17, Springfield, Virginia

iThink:
Alan Zachary and Michael Weiner, "Safer"
Metallica, "Creeping Death"
For Against, "Stranded in Greenland"

WX at 6 AM (11) Feb 27     29.1 (-1.6)     24.8 (-4.0)     30.38 (1028)     Calm  RH 83

Odometer 14B: 410.1mi

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

First time on the erg in a long while but I needed to maintain momentum in the hopes of getting back in gear.  Today's erg started ugly and normalied a bit but my legs were feeling the last two days of running for sure.

Splits
Distance:    10000
Time:    44:34.9
Avg/500m:    02:13.7
Drag Factor:    110
Per Mile:    00:07:10

5.35mi, 54:03, 26 FEB 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Nicky Romero, "Toulouse"
deadmau5, "There Might Be Coffee"

WX at 4 PM (21) Feb 26 49.5 (9.7) 16.0 (-8.9) 30.15 (1020) W 9 RH

Odometer 16: 211.4mi

Z3 high. Average/max heart rate = 151/165

Recovery run, more disciplined than last week's. I was determined to hold about 155bpm, which I did, mostly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:17 10:17 10:17 10:17 1.00
1.00 20:15 09:58 09:58 10:07 2.00
1.00 30:37 10:22 10:22 10:12 3.00
1.00 40:53 10:16 10:16 10:13 4.00
1.00 50:24 09:30 09:30 10:05 5.00
0.35 54:03 03:39 10:26 10:06 5.35

11.37mi, 1:58:02, 25 FEB 17, Springfield, Virginia

iThink:
Foo Fighters, "Learn to Fly"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)

WX at 11 AM (16) Feb 25 70.5 (21.4) 57.0 (13.9) 29.61 (1002) SSW 8 RH 62

Odometer 16: 206.0mi

Z4. Average/max heart rate = 154/173

Today was a potentially sucktastic run, but the only goal was to burn lard. I was assisted in that enterprise by weather and spring scenery. The last two miles still kind of sucked.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:54 09:54 09:54 09:54 1.00
1.00 0:20:17 10:24 10:24 10:09 2.00
1.00 0:30:50 10:33 10:33 10:17 3.00
1.00 0:41:10 10:20 10:20 10:18 4.00
1.00 0:51:50 10:40 10:40 10:22 5.00
1.00 1:02:15 10:25 10:25 10:23 6.00
1.00 1:12:47 10:31 10:31 10:24 7.00
1.00 1:23:14 10:27 10:27 10:24 8.00
1.00 1:34:03 10:49 10:49 10:27 9.00
1.00 1:43:47 09:44 09:44 10:23 10.00
1.00 1:54:11 10:24 10:24 10:23 11.00
0.37 1:58:02 03:51 10:24 10:23 11.37

6.0mi, 60:55, 21 FEB 17, Springfield, Virginia

iThink:
Foo Fighters, "Learning to Fly"
Puscifer, "The Remedy"

WX at 6 AM (11) Feb 21 40.3 (4.6) 25.7 (-3.5) 30.35 (1027) Calm RH 55

Odometer 16: 194.6mi

Z4. Average/max heart rate = 144/169. Readings weren't accurate in the first mile, skewing the numbers.

Today was ugly. Started ugly and got worse as I should've returned home to take a pit stop and then the remainder would've gone quite well. I should know better than that, but I didn't.

Yesterday turned into a day of Do Nothing But Eat partly because of a monumental meltdown on the part of one of the kids. After that, I waved off on the long I was meaning to take and then had a Day of Ill Will (tm) with the OPFOR Commander who communicates in a fundamentally different way than I do. So nothing yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:30 09:43 09:43 09:45 2.00
1.00 30:13 10:43 10:43 10:04 3.00
1.00 40:00 09:47 09:47 10:00 4.00
1.00 50:49 10:49 10:49 10:10 5.00
1.00 60:55 10:06 10:06 10:09 6.00

5.04mi, 49:50, 19 FEB 17, Springfield, Virginia

iThink:
Keene Brothers, "Death of the Party"
Iron Maiden, "Loneliness of the Long Distance Runner"
Henry Rollins, "I have Come To Kill You"

WX at 5 PM (22) Feb 19 69.1 (20.6) 37.8 (3.2) 29.93 (1013) NW 10 RH 31

Odometer 16: 188.6mi

Z3-Z4. Average/max heart rate = 150/172

This started on a distinctly inauspicious run. Our older dog decided to run for it and she would not come to the car. I was in a distinctly shitty mood at the start as I thought about "nobody dies of old age in the wild." It's probably not good to think about natural selection and pets, but I was fucking livid.

I may come to regret this run. I want to go long tomorrow, but today was a bit harder than it should've been - it felt like it was a good opoortunity to stretch it out in the return a bit, but I don't want to run too hard into a deficit today. Might be the closest to junk miles I run, but tomorrow will tell.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:28 10:28 10:28 10:28 1.00
1.00 20:36 10:09 10:09 10:18 2.00
1.00 30:38 10:02 10:02 10:13 3.00
1.00 40:51 10:13 10:13 10:13 4.00
1.00 49:33 08:42 08:42 09:55 5.00
0.04 49:50 00:17 07:10 09:53 5.04

8.59mi, 84:45, 18 FEB 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Stephen Root & Steve Emney, "Tonight This Ends" "Johnny Hopkins On to Victory"
various other sports instrumentals

WX at 3 PM (20) Feb 18 68.9 (20.5) 31.1 (-0.5) 29.75 (1007) S 8 RH 24

Odometer 16: 183.5mi

Z4. Average/max heart rate = 163/175

I was about halfway thru the Hopkins-Loyola lacrosse game and forced myself to get outside so I would get the run in. If I waited until the end of the game, it would run into other games and I'd never make it out.

Today's run was ugly. It didn't start out that way, but it was a bad finish when I was running well into zone 4 and almost into zone 5 on level ground. I decided discretion was the better part of valor and then cut the run a mile short. I was in the suck, so if I'm going to husband endurance for another long run in two days, I have to do it wisely.

It didn't help that it was markedly warmer than before and I've been sick with a bad head cold since Tuesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:40 09:25 09:25 09:20 2.00
1.00 28:00 09:20 09:20 09:20 3.00
1.00 37:58 09:58 09:58 09:30 4.00
1.00 48:11 10:13 10:13 09:38 5.00
1.00 58:33 10:22 10:22 09:46 6.00
1.00 68:31 09:57 09:57 09:47 7.00
1.00 78:31 10:00 10:00 09:49 8.00
0.59 84:45 06:14 10:34 09:52 8.59

4.11mi, 39:15, 14 FEB 17, Springfield, Virginia

iThink:
Alan Zachary and Michael Weiner, "Safer"
Amy Rigby, "All I Want"
New Model Army, "No Man's Land"

WX at 6 AM (11) Feb 14 28.4 (-2.0) 22.5 (-5.3) 30.03 (1016) Calm RH 78

Odometer 16: 174.9mi

Z4. Average/max heart rate = 156/171

An uncharacteristically good run for how I felt and three dead-on apropos song for a day I have come to fucking hate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:24 09:26 09:26 09:42 2.00
1.00 29:18 09:54 09:54 09:46 3.00
1.00 38:15 08:57 08:57 09:34 4.00
0.11 39:15 01:00 09:05 09:33 4.11

5.02mi, 50:16, 12 FEB 17, Springfield, Virginia

iThink:
Death Cab for Cutie, "Your Heart Is An Empty Room"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Metallica, "Creeping Death"

WX at 5 PM (22) Feb 12 51 (11) 44 (7) 29.73 (1006) NNW 8 light rain RH 76

Odometer 16: 170.8mi

Z3-Z4. Average/max heart rate = 151/166

Recovery run that became faster as I loosened up. The last mile was the payoff for a run that started a little better than I expected. My knees hurt, though.

Today's iThink is infinitely better than yesterday's, although I had to keep from thinking of the last one's refrain as "Creepy Jeff."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:26 10:17 10:17 10:13 2.00
1.00 30:39 10:13 10:13 10:13 3.00
1.00 40:46 10:06 10:06 10:11 4.00
1.02 50:16 09:30 09:19 10:01 5.02

10.24mi, 100:15, 11 FEB 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living" in an attempt to fend off
Kait Kerrigan and Brian Lowdermilk, "I'm Sorry" and
Alan Zachary and Michael Weiner, "Safer"

WX at 6 PM (23) Feb 11 47.7 (8.7) 34.9 (1.6) 29.96 (1014) Calm RH 60

Odometer 16: 165.8mi

Z4. Average/max heart rate = 155/174

This run was the first dedicated workout I've done this week. Monday and Tuesday were spent moving stuff around the house, but the rest of the week was a bust. I spent most of it sleeping in as I've spent most of the week going into meetings in variously futile efforts to support the people working for me.

The last two iThinks are not the songs I need to be thinking about at this point in my life or at this time of the year, but they won't fucking dislodge.  In the meantime, those songs put my heart into the meatgrinder.

Splits

SGMT AGGRG  SEGMT PERMI AVGPC DIST
1.00 09:19  09:19 09:19 09:19 1.00
1.00 19:21  10:02 10:02 09:41 2.00
1.00 29:15  09:53 09:53 09:45 3.00
1.00 39:21  10:07 10:07 09:50 4.00
1.00 49:36  10:15 10:15 09:55 5.00
1.00 59:22  09:46 09:46 09:54 6.00
1.00 69:17  09:55 09:55 09:54 7.00
1.00 78:47  09:30 09:30 09:51 8.00
1.00 88:51  10:04 10:04 09:52 9.00
1.00 97:57  09:05 09:05 09:48 10.00
0.24 100:15 02:19 09:39 09:47 10.24

8.66mi, 87:30, 5 FEB 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Stephen Root & Steve Emney, "Tonight This Ends"

WX at 5 PM (22) Feb 05 53.1 (11.7) 26.2 (-3.2) 29.92 (1013) W 5 RH 35

Odometer 16: 155.5mi

Z4. Average/max heart rate = 151/167

Today was a must-run, but it felt like a long slow trip to the dentist and kind of sucked. Even after the halfway marks, it was hard to keep up any kind of reasonable pace. Nonetheless, better than nothing at all.

The other reason for going long was that this is my usual act of rebellion against all things Super Bowl.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 20:14 10:18 10:18 10:07 2.00
1.00 30:06 09:52 09:52 10:02 3.00
1.00 40:15 10:10 10:10 10:04 4.00
1.00 50:05 09:49 09:49 10:01 5.00
1.00 60:28 10:23 10:23 10:05 6.00
1.00 70:12 09:44 09:44 10:02 7.00
1.00 80:47 10:35 10:35 10:06 8.00
0.66 87:30 06:43 10:11 10:06 8.66

8.3mi, 84:52, 4 FEB 17, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
New Order, "World"
Stabbing Westward, "Bizarre Love Triangle"

WX at 5 PM (22) Feb 04 37.8 (3.2) 2.7 (-16.3) 30.37 (1028) SSE 3 RH 22

Odometer 16: 146.9mi

Z4. Average/max heart rate = 156/172

Today's run was very unpleasant. Legs were dead, no energy, barely holding it in. I felt just marginally better enough to warrant finishing out as planned rather than chickening out portions of the planned run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:59 10:08 10:08 09:59 2.00
1.00 30:36 10:38 10:38 10:12 3.00
1.00 41:24 10:47 10:47 10:21 4.00
1.00 51:20 09:56 09:56 10:16 5.00
1.00 61:32 10:12 10:12 10:15 6.00
1.00 72:03 10:31 10:31 10:18 7.00
1.00 81:40 09:38 09:38 10:13 8.00
0.30 84:52 03:11 10:38 10:13 8.30

10,000m on Concept2 Model D, 43:12.4, 1 FEB 17, Springfield, Virginia

iThink:
none.

WX at      11 PM (4) Feb 01     45.1 (7.3)     30.4 (-0.9)     30.06 (1017)     Calm

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 156/171

I pulled the erg in front of the Glass Tit as tonight marked the season premiere of The Expanse, quite possibly the only TV show I'll carve out time to watch.

Surprisingly, tonight's erg went fast, although I haven't gotten much sleep lately.  The show is good, of course.
Splits
Distance:    10000
Time:    43:12.4
Avg/500m:    02:09.6
Drag Factor:    110
Per Mile:    00:06:57

10,000m on Concept2 Model D, 21:37/21:28, 30 JAN 17, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at 7 PM (0) Jan 30     32.2 (0.1)     11.8 (-11.2)     30.03 (1016)     WNW 6

Odometer 14B: 410.2mi

Z3-4.  Average/max heart rate = 149/167

I stopped at the halfway mark as I hadn't hydrated beforehand.  I probably should chug something more constructive than Diet Coke, but it was the closest thing at hand.

Sprint finish might not have been the brightest idea but I didn't care.  Today was running a high risk of being a Do Nothing But Eat day had I not resolved to immediate crank out 10km upon getting home from work.  Glad I did.

Splits
Distance:    10000
Time:    44:44.7
Avg/500m:    02:14.2
Drag Factor:    110
Per Mile:    00:07:12

4.28mi, 42:10, 29 JAN 17, Springfield, Virginia

iThink:
Tommy Keene, "Today and Tomorrow"
Tommy Keene, "Running For Your Life"

WX at 5 PM (22) Jan 29 44.4 (6.9) 19.4 (-7.0) 29.74 (1007) W 3 RH 36

Odometer 16: 138.6mi

Z4. Average/max heart rate = 153/168

Not quite a recovery run, but not a fast hard one either. My legs were in the suck after yesterday's run. I've finally taken the orthotics back out, although I do relatively little running and so the orthotics may not make a major difference. The shoes are MUCH more flexible than otherwise, and I don't think I'm risking injury by running without them. I could be wrong, of course.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 20:00 10:13 10:13 10:00 2.00
1.00 30:25 10:25 10:25 10:08 3.00
1.00 39:25 09:00 09:00 09:51 4.00
0.28 42:10 02:45 09:50 09:51 4.28

5.04mi, 48:11, 28 JAN 17, Springfield, Virginia

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

WX at 2 PM (19) Jan 28 46.8 (8.2) 19.9 (-6.7) 29.74 (1007) W 8 RH 34

Odometer 16: 134.3mi

Z4. Average/max heart rate = 157/171

Not great after yesterday's run, but certainly better than what would've been nothing at all. Surprisingly, I ran all splits under 10 minutes, which I certainly didn't feel that great about doing, but I'll take it where I can get it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:19 09:27 09:27 09:39 2.00
1.00 28:44 09:25 09:25 09:35 3.00
1.00 38:40 09:56 09:56 09:40 4.00
1.00 47:50 09:10 09:10 09:34 5.00
0.04 48:11 00:22 09:02 09:34 5.04

15,000m on Concept2 Model D, 67:37.5, 27 JAN 17, Springfield, Virginia

iThink:
Jan and Dean, "The Little Old Lady (from Pasadena)"
Love Spit Love, "Am I Wrong"

WX at 11 PM (4) Jan 27     37.9 (3.3)     15.8 (-9.0)     29.84 (1010)     WNW 8 RH 40

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 149/161

Four flipping days since I've exercised.  It has been a shit week.  It's rare that I start cranking 15km at 10pm.  But I did.  Surprisngly, it went well.

Splits
Distance:    15000
Time:    67:37.5
Avg/500m:    02:15.2
Drag Factor:    117
Per Mile:    00:07:15

8,000m on Concept2 Model D, 35:42.9, 23 JAN 17, Springfield, Virginia

iThink:
Bear McCreary, "Apotheosis"

WX at 6 AM (11) Jan 23     47.3 (8.5)     45.1 (7.3)     29.48 (998)     Variable 7     mist RH 92

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 148/158

It's rare for me to chain workouts inside 12 hours of each other, but I had momentum, and it'd be a shame not to ride it out.  So, slow start, but a surprisingly decent finish, well inside the 36:00 target time I'd originally thought.

Splits
Distance:    8000
Time:    35:42.9
Avg/500m:    02:13.9
Drag Factor:    115
Per Mile:    00:07:11

10,000m on Concept2 Model D, 44:25.4, 22 JAN 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 PM (4) Jan 22     50.0 (10.0)     48.4 (9.1)     29.61 (1002)     Variable 5     light rain; mist RH 94

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 151/159

I don't usually erg this late at night, but the alternative was to make this a Do Nothing But Eat day that I couldn't afford after the amount I ate this weekend.

Not great, but not bad, and better than nothing at all.

Splits
Distance:    10000
Time:    44:25.4
Avg/500m:    02:13.3
Drag Factor:    112
Per Mile:    00:07:09

8.3mi, 82:34, 21 JAN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Sugarcult, "Dead Living"

WX at 5 PM (22) Jan 21 48 (9) 48 (9) 29.82 (1009) Calm RH 100

Odometer 16: 129.2mi

Z3-Z4. Average/max heart rate = 147/172

Today wasn't very fast, but it was risking turning into a Do Nothing But Eat Day, which I can't afford. So I went, knowing I started too late to go the very long distance I wanted. It was also overcast and drizzly, and that's not really long run weather for me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:14 10:14 10:14 10:14 1.00
1.00 20:13 09:59 09:59 10:07 2.00
1.00 30:37 10:24 10:24 10:12 3.00
1.00 40:38 10:00 10:00 10:09 4.00
1.00 50:20 09:43 09:43 10:04 5.00
1.00 60:18 09:58 09:58 10:03 6.00
1.00 70:31 10:13 10:13 10:04 7.00
1.00 79:38 09:06 09:06 09:57 8.00
0.30 82:34 02:57 09:50 09:57 8.30

5.41mi, 50:16, 19 JAN 17, Springfield, Virginia

iThink:
The Connells, "Fun and Games"
Elizabeth Elmore, "You Blink"

WX at 5 PM (22) Jan 19 48.9 (9.4) 37.6 (3.1) 30.02 (1016) Calm RH 64

Odometer 16: 120.9mi

Z4. Average/max heart rate = 155/173

A good run after a day that almost turned into "do nothing but eat." Instead, the edict to close out the office early resulted in getting back with enough sunlight to eke out a remarkably quick run as of late. I usually run better in the afternoon than in the morning, but this was really productive.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 18:41 08:55 08:55 09:21 2.00
1.00 28:23 09:42 09:42 09:28 3.00
1.00 37:50 09:27 09:27 09:27 4.00
1.00 46:42 08:52 08:52 09:20 5.00
0.41 50:16 03:35 08:43 09:18 5.41

8,000m on Concept2 Model D, 35:26.8, 17 JAN 17, Springfield, Virginia

iThink:
Ramin Djawadi, "A Forest"
that dog., "Being With You"

WX at      6 AM (11) Jan 17     39.6 (4.2)     38.3 (3.5)     30.19 (1022)     Calm RH 95

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 152/166

My legs are sore from the last two days, but erging was a very useful cross-training exercise to get some of the lactate out of my quads.  Rough start at around 2:18/500, but finished pretty strong at about 2:09/500.  Can't argue with that.

Splits
Distance:    8000
Time:    35:26.8
Avg/500m:    02:12.9
Drag Factor:    116
Per Mile:    00:07:08

5.04mi, 53:20, 16 JAN 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (19) Jan 16 44.1 (6.7) 30.7 (-0.7) 30.38 (1028) SSE 6 RH 59

Odometer 16: 115.5mi

Z3. Average/max heart rate = 150/165

Slow, and I mean SLOW recovery run. My legs were absolutely destroyed (and already sore at the start) from yesterday's run. I still had the hot spot, so this was going to be five miles of not-junk.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:45 10:21 10:21 10:23 2.00
1.00 31:28 10:43 10:43 10:29 3.00
1.00 42:29 11:01 11:01 10:37 4.00
1.00 52:56 10:27 10:27 10:35 5.00
0.04 53:20 00:23 09:45 10:35 5.04

8.25mi, 83:13, 15 JAN 17, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "Satellite"
P.I.L., "Rise"

WX at 2 PM (19) Jan 15 49.1 (9.5) 14.7 (-9.6) 30.35 (1027) NNW 3 RH 24

Odometer 16: 110.5mi

Z4. Average/max heart rate = 161/168

Breaking in a new set of orthotics. What I didn't count on was a hot spot right on top of my arch, which is what I get for taunting chance by going for a long run after taking substantial time off from running the last few weeks AND on new orthotics. Front end was rough, back end was better, but the hot spot is in. Oops. I was thinking about going 9-some, but discretion is the better part of valor. I need to run tomorrow to offset cutting today's run short, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 21:28 11:53 11:53 10:44 2.00
1.00 31:10 09:42 09:42 10:23 3.00
1.00 41:09 09:59 09:59 10:17 4.00
1.00 51:20 10:11 10:11 10:16 5.00
1.00 61:12 09:52 09:52 10:12 6.00
1.00 70:48 09:35 09:35 10:07 7.00
1.00 80:50 10:03 10:03 10:06 8.00
0.25 83:13 02:23 09:31 10:05 8.25

11,000m on Concept2 Model D, 52:07, 14 JAN 17, Springfield, Virginia

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

WX at      Midnight (5) Jan 14     42 (6)     21 (-6)     30.67 (1038)     Calm     light rain RH 41

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 138/152

I almost got called back into work tonight.  I dodged that bullet, and to celebrate the end of a somewhat unenjoyable work week, I celebrated with a 750 of Lindeman's Framboise Lambic.  That bottle was YEARS old and the lambic was still pretty goddamn awesome.

The bloating and gas that ensued during my easy erg was not so goddamn awesome.

First 1km was a stop to take a short bathroom break. Then I reset it for 10km and got at it in a less pickup-ish way.

Splits
Distance:    10000
Time:    47:19.2
Avg/500m:    02:22.0
Drag Factor:    116
Per Mile:    00:07:37

10,000m on Concept2 Model D, 43:53.9, 11 JAN 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at      7 PM (0) Jan 11     47.7 (8.7)     39.9 (4.4)     30.25 (1024)     Calm     light rain RH 74

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 155/172

Wasn't sure how I was going to feel, so I was experimenting with rowing pulses of two strokes at a time, to see where I might go with heartrate.  Interestingly, it seems to work to help manage heart rate while still maintaining some modicum of speed.  Interestingly, I wasn't particularly killing myself and still cranked out a pretty respectable time.

One thing I didn't expect to get was some cramps in my right calf, as well as a hell of a lot of popping in my knees.

I'll try running tomorrow since the weather is supposed to be nicer.

Splits
Distance:    10000
Time:    43:53.9
Avg/500m:    02:11.7
Drag Factor:    114
Per Mile:    00:07:04

6,000m on Concept2 Model D, 25:09.2, 10 JAN 17, Springfield, Virginia

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

WX at 8 PM (1) Jan 10     36.3 (2.4)     12.6 (-10.8)     30.31 (1026)     SSE 8 RH 37

Odometer 14B: 410.2mi

Z4-Z5.  Average/max heart rate = 166/176

Personal best at this distance, rather unexpected for being as tired as I felt.  I had momentum, so I cranked it as hard as I could.  Pleasant surprise!

Splits
Distance:    6000
Time:    25:09.2
Avg/500m:    02:05.8
Drag Factor:    115
Per Mile:    00:06:45

10,000m on Concept2 Model D, 43:46.9, 9 JAN 17, Springfield, Virginia

iThink:
David Bowie, "Heroes"
John Williams, "The Battle for Endor" from the Return of the Jedi soundtrack

WX at 6 AM (11) Jan 09     12.9 (-10.6)     5.0 (-15.0)     30.76 (1041)     Calm RH 70

Odometer 14B: 410.2mi

Z4-Z5.  Average/max heart rate = 160/176

Hard crank today as I took yesterday off (and probably shouldn't have) but I was pleasantly surprised as I started adjusting my target time downwards.  I'd originally thought 44:30, then 44:00, but I certainly did not expect to crank 43:46 this morning. 

Closing in on the finish, I had just a little extra impetus knowing that I had the eventual target time of 43:50 in the bag and could go hell for leather at the end.  All good.

Splits
Distance:    10000
Time:    43:46.9
Avg/500m:    02:11.3
Drag Factor:    123
Per Mile:    00:07:03

15,000m on Concept2 Model D, 68:53, 7 JAN 17, Springfield, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)
Sugarcult, "Dead Living"

WX at 10 AM (15) Jan 07     21 (-6)     14 (-10)     30.32 (1026)     NNW 10     light snow RH 73 WC 10 (-12)

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 142/151

Goal was to crank 15km inside 69 minutes without busting 150.  Oops.  Broke 151 less than 500m out.  Had a break in concentration and missed it.

I really did go 5 days in between workouts.  That will not happen again.


Splits
Distance:    15000
Time:    68:53.2
Avg/500m:    02:17.8
Drag Factor:    108
Per Mile:    00:07:23

11,000m on Concept2 Model D, 51:06, 2 JAN 17, Springfield, Virginia

iThink:
Stephen Root & Steve Emney, "Tonight This Ends"
Peter Gabriel, "Games Without Frontiers"

WX at 10 PM (3) Jan 02     42 (6)     41 (5)     30.19 (1022)     Calm RH 93

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 141/151

First iThink is because I've been playing a lot of Burnout Paradise: The Ultimate Box as of late.

Goal today was to work in some aerobic recovery, but I latched onto a certain time and cranked outside of the target zone to get there.  Oops.  Otherwise, I was holding a steady increase from 140bpm up to about 150bpm over 45 minutes.

If I felt sufficiently motivated, I would consider doing a half marathon to see how I'd feel - but I'm not sure I feel that moto right now.  I may save it for a day where the weather is really unpleasant.

Splits
Distance:    10000
Time:    46:30.2
Avg/500m:    02:19.5
Drag Factor:    113
Per Mile:    00:07:29

10.28mi, 98:54, 1 JAN 17, Springfield, Virginia

iThink:
Iron Maiden, "The Trooper"
Sugarcult, "Dead Living"

WX at Noon (17) Jan 01 52.2 (11.2) 30.0 (-1.1) 30.21 (1023) Variable 5 RH 42

Odometer 16: 102.2mi

Z3 start, Z5 finish. Average/max heart rate = 161/179

Wasn't sure how as I was going to feel, but when I saw the weather was mid-40F, I knew I had to go for a long run. So I did, and I was curious to see how I was going to feel. My goal was to hold under 10:00/mi, which led me to some stretches of well into Zone 5 to hold pace going uphill, but the aggregate was comfortably below 10min/mi. I'm pretty sure I'll pay for this run later this week, so I need to get in a easy recovery run or row to work off lactate tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 09:32 09:32 1.00
1.00 19:40 10:09 10:09 09:50 2.00
1.00 29:22 09:42 09:42 09:47 3.00
1.00 39:24 10:01 10:01 09:51 4.00
1.00 49:21 09:57 09:57 09:52 5.00
1.00 58:31 09:10 09:10 09:45 6.00
1.00 67:50 09:19 09:19 09:41 7.00
1.00 77:05 09:15 09:15 09:38 8.00
1.00 87:10 10:05 10:05 09:41 9.00
1.00 96:17 09:07 09:07 09:38 10.00
0.28 98:54 02:37 09:21 09:37 10.28