7.24mi, 74:14, 12 SEP 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Can't Stand It"
Zolof the Rock and Roll Destroyer, "Super OK"

WX at 6 AM (10) Sep 12 59.0 (15.0) 56.5 (13.6) 30.08 (1018) Calm RH 91

Odometer 17B: 53.3mi

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

Much faster than usual as my running partner was running some 12 seconds per km faster than usual pace. That's impressive by any standard although part of that speed was also running with a light in conditions of darkness.  Nonetheless, a good run for me and a GREAT run for the partner.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:36 14:36 09:40 09:40 1.51
4.22 59:49 45:13 10:43 10:26 5.73
1.51 74:14 14:25 09:33 10:15 7.24

9.12mi, 85:26, 10 SEP 17, Springfield, Virginia

iThink:
Hüsker Dü, "In A Free Land"
Iron Maiden, "Loneliness of the Long Distance Runner"
The Blues Brothers, "I Can't Turn You Loose"

WX at 11 AM (15) Sep 10 66.0 (18.9) 51.4 (10.8) 30.4 (1029) N 6 RH 59

Odometer 17B: 46.0mi

Z4. Average/max heart rate = no reading.

Wasn't sure how I was going to feel but the weather was awesome and not to pass up. I was able to get in something that steadily sped up, less one part, so that was pretty good, better than I expected.

The Blues Brothers cut is from the mall car chase scene.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 13:21 13:21 09:20 09:20 1.43
1.99 32:26 19:05 09:35 09:29 3.42
1.14 43:10 10:44 09:25 09:28 4.56
1.14 53:46 10:36 09:18 09:26 5.70
1.99 72:29 18:43 09:24 09:26 7.69
3.42 85:26 31:40 09:16 09:22 9.12

5.93mi, 61:21, 7 SEP 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Sep 07 59 (15) 57 (14) 29.94 (1013) W 3 RH 93

Odometer 17B: 36.9mi

Z4 ingress/egress, Z2-Z3 midpoint. Average/max heart rate = no reading.

Great weather so a fast run, but easy midpoint leg as my running partner was tired. The only weather better than this is if it were drier.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:38 13:38 09:02 09:02 1.51
2.91 47:39 34:01 11:40 10:46 4.42
1.51 61:21 13:42 09:04 10:20 5.93

7.21mi, 77:33, 6 SEP 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Can't Stand It"

WX at 6 AM (10) Sep 06 66 (19) 62 (17) 29.83 (1010) NNW 8 mist RH 88

Odometer 17: 346.6mi

Z3 ingress and midpoint, Z4 return. Average/max heart rate = no reading.

Running partner is starting to get faster, but I was being more judicious due to running on old shoes. Still, today was a good run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:14 15:14 10:05 10:05 1.51
4.19 63:12 47:58 11:26 11:05 5.70
1.51 77:33 14:21 09:30 10:45 7.21

9.41mi, 1:40:57, 4 SEP 17, Springfield, Virginia

iThink:
Sabrina, "Boys" (I blame watching the infamous Michelle Jenneke hurdling video, which I will always associate with ANZAC Day. In Afghanistan.)
The Lemonheads, "Tenderfoot"

WX at 8 AM (12) Sep 04 56.8 (13.8) 56.1 (13.4) 30.05 (1017) Calm RH 98

Odometer 17B: 31.0mi

Z3. Average/max heart rate = no reading.

Not sure how I felt today, as my right ankle was starting to feel a little twitch, but this run wasn't very fast so it went reasonably well. Ingress and egress were faster than they felt.

Splits

SGMT  AGGRG SEGMT PERMI AVGPC DIST
1.53  14:05 14:05 09:12 09:12 1.53
1.88  35:42 21:37 11:30 10:28 3.41
1.29  50:47 15:05 11:42 10:48 4.70
1.30  65:24 14:37 11:15 10:54 6.00
1.87  87:05 21:41 11:36 11:04 7.87
1.54 100:57 13:52 09:00 10:44 9.41

10,000m on Concept2 Model D, 46:40, 3 SEP 17, Springfield, Virginia

iThink: None

WX at 9 PM (1) Sep 03     63.0 (17.2)     61.0 (16.1)     29.99 (1015)     Calm RH 93

Odometer 14: 411.0mi

Z3-Z4.  Average/max heart rate = 143/158

I am slow.  Just plain slow.  The fact that I have to work hard to crank this pace and not just slum along just to go 9:00/2km is sad, sad, sad.

Better than nothing, but I don't know how much of this can be chalked up to aging and how much can be chalked up to being a slug.

Also, I was watching yet another episode of Dead Like Me while I was on the erg, so I wasn't really cranking on the level of intensity I might normally pull.


Splits
Distance:    10000
Time:    46:40.0
Avg/500m:    02:20.0
Drag Factor:    108
Per Mile:    00:07:31

7.21mi, 79:10, 31 AUG 17, Springfield, Virginia

iThink:
Vitamin String Quartet, "Motion Picture Soundtrack"

WX at 6 AM (10) Aug 31 62 (17) 60 (16) 30 (1015) Calm RH 93

Odometer 17: 339.4mi

Z3. Average/max heart rate = no reading.

My running partner is getting faster and my legs were tired, so it all balanced out. Definitely not a day to go hard as I could feel the hard pace from yesterday still.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:31 15:31 10:17 10:17 1.51
4.19 63:12 47:41 11:22 11:05 5.70
1.51 79:10 15:58 10:34 10:58 7.21

7.21mi, 73:42, 30 AUG 17, Springfield, Virginia

iThink:
James Horner, "Battle in the Mutara Nebula"
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Aug 30 60.8 (16.0) 57.9 (14.4) 30.01 (1016) WNW 5 RH 90

Odometer 17B: 21.6mi

Z4 ingress/egress, Z3 low-mid midpoint. Average/max heart rate = no reading.

Great weather, albeit a bit humid, but contributed to fast in and out legs for today's run. Pretty good, or so I thought. Almost makes up for stuffing my face silly yesterday.  Almost.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:02 13:02 08:38 08:38 1.51
4.19 60:30 47:28 11:19 10:36 5.70
1.51 73:42 13:12 08:45 10:13 7.21

10,000m on Concept2 Model D, 46:09.0, 28 AUG 17, Springfield, Virginia

iThink: none

WX at 10 PM (2) Aug 28     68.0 (20.0)     54.1 (12.3)     30.19 (1022)     Calm RH 61

Odometer 14: 411.0mi

Z3.  Average/max heart rate = 139/151

I slept in this morning and so I needed to get something in.  Better late than never.  I was watching Dead Like Me, which reminds me in some ways of My So-Called Life (not the least of which because Scott Winant is one of the producers), but I sometimes have a tough time watching it because I have a really hard time with loss.  Also, the first episode of the second season shows a marriage that starts to catastrophically disintegrate in flight.

The weather is so nice that I considered running, but I might try to do that tomorrow morning if I get up early enough.  Maybe.


Splits
Distance:    10000
Time:    46:09.0
Avg/500m:    02:18.5
Drag Factor:    107
Per Mile:    00:07:26

7.21mi, 80:23, 25 AUG 17, Springfield, Virginia

iThink:
Métisse, "Boom Boom Ba"
Philip Glass, "Norman Morrison"

WX at 6 AM (10) Aug 25 62 (17) 60 (16) 30.07 (1018) Calm mist RH 93

Odometer 17: 332.2mi

Z2-Z3. Average/max heart rate = no reading.

Recovery run after yesterday's hard ingress/egress. Today was not bad, although my running partner went too hard today relative to pace. My legs are tired and I'm feeling a little plantar fascitis in my left foot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:05 16:05 10:39 10:39 1.51
4.19 64:23 48:18 11:31 11:17 5.70
1.51 80:23 16:00 10:36 11:09 7.21

7.2mi, 75:37, 24 AUG 17, Springfield, Virginia

iThink:
Asia, "Bury Me In Willow"

WX at 6 AM (10) Aug 24 69.1 (20.6) 58.3 (14.6) 29.94 (1013) NW 5 RH 68

Odometer 17B: 14.4mi

Z4 hard ingress, Z3 mid to low midpoint, Z3 high-Z4 return. Average/max heart rate = no reading.

Man, today was fast going out. The weather was as good as it ever gets; not hot, remarkably dry for this time of year,

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:18 13:18 08:48 08:48 1.51
4.19 61:30 48:12 11:30 10:47 5.70
1.51 75:37 14:07 09:21 10:29 7.21

7.21mi, 75:45, 21 AUG 17, Springfield, Virginia

iThink:
Vitamin String Quartet, "Motion Picture Soundtrack"
Vangelis, "Rachel's Song"

WX at 6 AM (10) Aug 22 74.7 (23.7) 73.2 (22.9) 30.05 (1017) Calm

Odometer 17B: 7.2mi

Z4 ingress/egress, Z3 midpoint. Average/max heart rate = no reading.

Hey, new shoes make a big difference!!! My knees don't hurt. Fancy that. I ran faster too. Huh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:20 14:20 09:30 09:30 1.51
4.19 61:46 47:26 11:19 10:50 5.70
1.51 75:45 13:59 09:16 10:30 7.21

5.0mi, 49:30, 20 AUG 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Vangelis, theme from Blade Runner

WX at 9 AM (13) Aug 20 75.2 (24.0) 63.3 (17.4) 30.11 (1019) NW 3 RH 66

Odometer 17: 325.0mi

Z4. Average/max heart rate = no reading.

Dead leg start. Not encouraging, although by 2/3 through, I had settled and the finish was much better, as evidenced by the continuous acceleration to the end. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
1.30 25:24 12:54 09:55 10:10 2.50
1.29 38:27 13:03 10:07 10:09 3.79
1.21 49:30 11:03 09:08 09:54 5.00

5.0mi, 49:02, 18 AUG 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 7 PM (23) Aug 18 78 (26) 73 (23) 29.79 (1008) Calm light rain RH 90

Odometer 17: 319.9mi

Z4. Average/max heart rate = no reading.

Went out hoping I'd catch some driving rain, but got nothing. It's still better than doing nothing, which almost happened as I needed badly to sleep in this morning. It has been a while since I've felt that dead.

Nonetheless, I didn't feel that great today either, in spite of the last leg. Warm, very humid, and no rain. Oh well.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:19 12:19 10:16 10:16 1.20
1.30 24:46 12:27 09:35 09:54 2.50
1.29 37:44 12:58 10:03 09:57 3.79
1.21 49:02 11:18 09:20 09:48 5.00

7.23mi, 78:22, 17 AUG 17, Springfield, Virginia

iThink:
Yo La Tengo, "Cast A Shadow"

WX at 6 AM (10) Aug 17 72.3 (22.4) 70.9 (21.6) 30 (1015) Calm RH 95

Odometer 17: 314.9mi

Z4 ingress, Z2 midrun, Z4 egress. Average/max heart rate = no reading.

Fast ingress and egress as I felt great for unexplained reasons. Midpoint was particularly relaxed, but today was humid in a way that could've been much worse.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:46 13:46 09:07 09:07 1.51
4.21 64:40 50:54 12:05 11:18 5.72
1.51 78:22 13:42 09:04 10:50 7.23

6.65mi, 73:58, 15 AUG 17, Springfield, Virginia

iThink:
The Cure, "Object"

WX at 6 AM (10) Aug 15 71 (22) 69 (21) 29.9 (1012) Calm light rain RH 94

Odometer 17: 307.7mi

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

Easy run after ingress. Need to see how my knees feel, though, later. Rowing tomorrow to give them a break.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.51 15:11 15:11 10:03 10:03 1.51
3.76 60:17 45:06 12:00 11:26 5.27
1.38 73:58 13:41 09:55 11:07 6.65

10,000m on Concept2 Model D, 45:29.0, 14 AUG 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Can't Stand It"
James Horner, "Battle in the Mutara Nebula"
James Horner, "Enterprise Attacks Reliant"
Zolof the Rock and Roll Destroyer, "Death or Radio"

WX at 6 AM (10) Aug 14     64 (18)     64 (18)     30.02 (1016)     Calm RH 100

Odometer 14B: 411.0mi

Z3 high.  Max heart rate = 155

First time on the erg in a long while.  I needed to give my knees a break because they were hurting after the last two weeks.

I got to hear my left knee popping quite a bit.  Not a good sign, regrettably.

Splits
Distance:    10000
Time:    45:29.0
Avg/500m:    02:16.4
Drag Factor:    110
Per Mile:    00:07:19

6.61mi, 65:24, 12 AUG 17, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
Corrosion of Conformity, "Happily Ever After"

WX at 11 AM (15) Aug 12 77 (25) 71 (22) 29.94 (1013) Calm RH 83

Odometer 17: 304.1mi

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

Not getting along with the OPFOR Cdr at home = I need to run for a break. I have the household this weekend. So be it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:00 12:00 10:00 10:00 1.20
0.64 17:47 05:47 09:02 09:40 1.84
0.63 24:51 07:04 11:13 10:04 2.47
1.46 39:28 14:37 10:01 10:03 3.93
1.47 53:51 14:23 09:47 09:58 5.40
1.21 65:24 11:33 09:33 09:54 6.61

7.09mi, 80:12, 10 AUG 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Death or Radio"
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Aug 10 60.6 (15.9) 59.5 (15.3) 30.23 (1023) Calm RH 96

Odometer 17: 297.5mi

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

Very easy run up front with long stretch of easy, with the last leg stretching it out some. Good day for lard burnage.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.38 13:42 13:42 09:56 09:56 1.38
4.20 65:17 51:35 12:17 11:42 5.58
1.51 80:12 14:55 09:53 11:19 7.09

7.09mi, 80:22, 7 AUG 17, Springfield, Virginia

iThink:
Paul Westerberg, "Angels Walk"
whatever music that Japan Lacrosse uses in their videos

WX at 6 AM (10) Aug 07 69 (21) 68 (20) 30.04 (1017) Calm light rain RH 94

Odometer 17: 290.4mi

Z3. Average/max heart rate = no reading.

Easy recovery run, moderated with a running partner. This is good, because my legs are tired and this should help with my tendency to overtrain.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.51 15:15 15:15 10:06 10:06 1.51
4.20 65:11 49:56 11:53 11:25 5.71
1.38 80:22 15:11 11:00 11:20 7.09

5.0mi, 48:30, 6 AUG 17, Springfield, Virginia

iThink:
Asia, "Bury Me In Willow"

WX at 4 PM (20) Aug 06 80.2 (26.8) 57.2 (14.0) 30.1 (1019) S 3 RH 45

Odometer 17: 283.3mi

Z4. Average/max heart rate = no reading.

Almost skipped out but the weather is so uncharacteristically cool for summer that I had to get one in. Glad I did, and at slightly faster pace than usual too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:06 12:06 10:05 10:05 1.20
1.30 24:39 12:33 09:39 09:52 2.50
1.29 37:13 12:34 09:44 09:49 3.79
1.21 48:30 11:17 09:20 09:42 5.00

6.61mi, 60:00, 5 AUG 17, Springfield, Virginia

iThink:
Asia, "Bury Me In Willow"
Seal, "Crazy"
New Order, "World" (Perfecto Edit)

WX at 9 AM (13) Aug 05 75.6 (24.2) 60.4 (15.8) 29.97 (1014) NNW 10 RH 59

Odometer 17: 277.1mi

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

Today was quite pleasant, so I was glad I got something in today. My legs are really tired even after not doing anything for three days. I can only imagine what they would've felt like had I continued to run longer runs than usual all week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:20 12:20 10:17 10:17 1.20
0.64 18:28 06:08 09:35 10:02 1.84
0.63 25:38 07:10 11:23 10:23 2.47
1.46 40:12 14:34 09:59 10:14 3.93
2.93 55:02 29:24 10:02 10:11 5.40
1.21 60:00 04:58 04:06 09:05 6.61

7.18mi, 83:03, 1 AUG 17, Springfield, Virginia

iThink:
Chris Stamey, "Universe-Sized Arms"

WX at 6 AM (10) Aug 01 64.4 (18.0) 63.1 (17.3) 30.06 (1017) Calm RH 95

Odometer 17: 270.5mi

Z2-3 low. Average/max heart rate = no reading.

Finally, a proper recovery run. That's good, because my legs were throbbing yesterday. I guess I'll see whether going 7 at light wogging pace is actually counterproductive.  I felt better, though.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.51 17:47 17:47 11:47 11:47 1.51
4.16 66:56 49:09 11:49 11:48 5.67
1.51 83:03 16:07 10:40 11:34 7.18

6.42mi, 73:21, 31 JUL 17, Springfield, Virginia

iThink:
Little Red Rocket, "I'm A Fake"

WX at 6 AM (10) Jul 31 57.9 (14.4) 56.7 (13.7) 30.09 (1018) Calm RH 95

Odometer 17: 263.4mi

Z4 start, Z2-Z3 remainder. Average/max heart rate = no reading.

Recovery run pacing someone else this morning, although the first 1.5mi was spent cranking hard to get to linkup. Oops.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 14:55 14:55 14:55 09:53 1.51
1.00 56:34 41:39 41:39 11:33 4.90
1.00 73:21 16:47 16:47 11:26 6.42

9.45mi, 91:43, 30 JUL 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (18) Jul 30 81.0 (27.2) 55.2 (12.9) 30.04 (1017) NW 6 RH 41

Odometer 17: 257.0mi

Z3 start, Z4 midway, Z5 finish. Average/max heart rate = no reading.

I will never be the beneficiary of the kind of weather I had today. Even as late in the day as I went it was pretty awesome. First half was settling in, and the second lap marked a significant speedup. At the end I was cranking hard to try to get it under 90 minutes, which wasn't going to happen due to initial pace going in, but the finish was as good as I could possibly expect in the summer.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.95 39:23 39:23 09:58 09:58 3.95
0.77 46:53 07:30 09:44 09:56 4.72
3.90 84:38 37:45 09:41 09:49 8.62
0.83 91:43 07:05 08:32 09:42 9.45

6.02mi, 57:39, 28 JUL 17, Springfield, Virginia

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

WX at 8 PM (0) Jul 28 71 (22) 69 (21) 29.72 (1006) Calm RH 94

Odometer 17: 247.5mi

Z4. Average/max heart rate = no reading.

I had to leave for work early today, but after what I ate today, I had to get something in, so I went for 6 at the end of the day.  I felt surprisingly lighter than usual and so ran generally faster than the usual, but it was also an evening run and I usually run better later in the day. I was hoping to get rained on a bit but that didn't happen, so instead, I just got overcast skies instead.

Unfortunately, my knees are already throbbing, so I know it's going to hurt tomorrow regardless.

I need to take a light recovery run or do something else or else it's really going to fucking hurt like shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:48 11:48 09:50 09:50 1.20
1.03 22:00 10:12 09:54 09:52 2.23
1.27 34:29 12:29 09:50 09:51 3.50
1.31 46:56 12:27 09:30 09:45 4.81
1.21 57:39 10:43 08:51 09:35 6.02

5.0mi, 51:40, 27 JUL 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Jul 27 71 (22) 66 (19) 30.04 (1017) SSE 5 RH 83

Odometer 17: 241.5mi

Z3. Average/max heart rate = no reading.

Recovery run on tired legs. Also not sleeping anywhere close to enough right now, but I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC
1.20 12:58 12:58 10:48 10:48
1.30 26:26 13:28 10:22 10:34
1.29 39:48 13:22 10:22 10:30
1.21 51:40 11:52 09:48 10:20

6.02mi, 56:46, 26 JUL 17, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"

WX at 6 AM (10) Jul 26 62 (17) 60 (16) 30.19 (1022) Calm mist RH 93

Odometer 17: 236.5mi

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

For it being 93 percent humidity, it sure didn't feel like it. Today was quick relative to other days, although I'd had a few days off and the weather was quite pleasant at 62F--certainly a big difference from the last few weeks. So a good run overall.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:15 11:15 09:22 09:22 1.20
1.03 21:18 10:03 09:45 09:33 2.23
1.27 33:41 12:23 09:45 09:37 3.50
1.31 46:04 12:23 09:27 09:35 4.81
1.21 56:46 10:42 08:51 09:26 6.02

6.17mi, 64:56, 23 JUL 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Touché Amoré, "Home Away From Here"
music from the AIG Japan All Blacks advert

WX at 2 PM (18) Jul 23 77 (25) 73 (23) 29.79 (1008) SE 7 thunder in the vicinity RH 88

Odometer 17: 230.5mi

Z4. Average/max heart rate = no reading.

Got snaked out by a rainstorm that did not last once I got out there. Once I was out there, I was committed. I was thinking about going 7 but the heat and humidity made that imprudent, so I decided to exercise some discretion.

It is perhaps an indicator that the AIG advert is the most mellow thing I can think of while I'm running.  I won't run that fast, but it's probably better than the white hot rage that comes with the second iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:10 12:10 10:08 10:08 1.20
0.63 17:56 05:46 09:09 09:48 1.83
0.64 24:40 06:44 10:31 09:59 2.47
1.45 38:52 14:12 09:48 09:55 3.92
1.44 53:18 14:26 10:01 09:57 5.36
2.25 64:56 26:04 11:35 10:31 6.17

6.02mi, 58:32, 21 JUL 17, Springfield, Virginia

iThink:
Tommy Keene, "Technicolor"
Keene Brothers, "Death of the Party"

WX at 6 AM (10) Jul 21 72.1 (22.3) 69.4 (20.8) 29.93 (1013) Calm RH 91

Odometer 17: 224.3mi

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

Today started quicker but was a consequence of not doing anything and actually sleeping over 6 hours last night. Today felt even more humid than the last one, which might be a function of just being tired. Or I just wasn't up to it but was forcing myself to get at it, which I didn't yesterday and should have.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:49 11:49 09:51 09:51 1.20
1.03 21:56 10:07 09:49 09:50 2.23
1.27 34:18 12:22 09:44 09:48 3.50
1.31 47:06 12:48 09:46 09:48 4.81
1.21 58:32 11:26 09:27 09:43 6.02

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