7.07mi, 78:23, 18 FEB 18, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix)

WX at 2 PM (19) Feb 18 50.7 (10.4) 27.9 (-2.3) 30.4 (1029) N 3 RH 40

Odometer 18: 82.3mi

Z3. Average/max heart rate = 142/157.

Easy, and I mean easy recovery run. The only easier I could've taken it is if I were walking. I took the Running Partner out for the usual run but it went harder than usual for relative effort, so my recovery run was guaranteed today, bar none. That's good because my legs are totally beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:29 15:29 10:23 10:23 1.49
4.10 62:32 47:03 11:29 11:11 5.59
1.48 78:23 15:52 10:43 11:05 7.07

9.01mi, 87:22, 17 FEB 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" Ft. Zedd (Sebastian Wibe Remix)
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 1 PM (18) Feb 17 42.4 (5.8) 26.1 (-3.3) 30.24 (1024) SSE 7 RH 51

Odometer 18: 75.2mi

Z4. Average/max heart rate = 156/171

Not sure how I was going to feel, and it started getting cooler, but I'm glad I got in two laps of Burke Lake Park today. Not slow, not bad, and my goal was to run generally below 10:00/mi at below 160bpm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.51 43:56 43:56 09:44 09:44 4.51
4.50 87:22 43:27 09:39 09:42 9.01

5.41mi, 55:17, 16 FEB 18, Springfield, Virginia

iThink:
Motörhead, "The Ace of Spades"
Foo Fighters, "White Limo"

WX at 6 AM (11) Feb 16 61.9 (16.6) 55.9 (13.3) 29.7 (1005) NW 8 light rain RH 80

Odometer 18: 66.2mi

Z3. Average/max heart rate = 145/161

I wanted to run 666 this morning, but didn't quite get to.

I've had a nagging nosebleed the last week or so. It won't go away and it comes up at inconvenient times, like when I was on my run this morning. I guess I was glad I was wearing a red shirt this morning and it was dark.

My legs were dead at start, and I was really tired, even though I've been averaging more sleep than usual by an hour or two. I was okay by mile 4, but I need to pay attention to that trend.

Still better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:20 12:20 10:16 10:16 1.20
0.63 18:24 06:04 09:38 10:03 1.83
0.63 25:40 07:16 11:33 10:26 2.46
1.72 43:29 17:49 10:22 10:24 4.18
1.23 55:17 11:48 09:36 10:13 5.41

Song of the Day

6.66mi, 65:27, 14 FEB 18, Springfield, Virginia

iThink:
U2, "I Will Follow"

WX at 6 AM (11) Feb 14 30 (-1) 28 (-2) 30.43 (1030) Calm RH 92

Odometer 18: 60.8mi

Z3 high-Z4. Average/max heart rate = 151/167.

I couldn't pass up the temptation to run 6.66mi on Valentine's Day, when I'm generally my grouchiest. Also, I adore running 666.A lot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:06 12:06 10:05 10:05 1.20
0.63 17:55 05:49 09:13 09:47 1.83
0.63 24:42 06:48 10:47 10:03 2.46
1.28 37:24 12:41 09:55 10:00 3.74
1.67 53:49 16:25 09:50 09:57 5.41
1.25 65:27 11:38 09:19 09:50 6.66

4.1mi, 46:12, 12 FEB 18, Springfield, Virginia

iThink:
Leo Moracchioli, "Hello" (yes, the metal cover.)

WX at 6 AM (11) Feb 12 48 (9) 39 (4) 30.2 (1022) NNW 15G28 light rain RH 70

Odometer 18: 54.1mi

Z3 low-mid. Average/max heart rate = 137/155.

A proper recovery run after yesterday's long run. It was a bit colder than I expected and even warming up after a mile and a half didn't help as much. No matter.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:48 13:48 11:24 11:24 1.21
0.84 22:57 09:09 10:54 11:12 2.05
0.84 32:57 10:00 11:55 11:24 2.89
1.21 46:12 13:15 10:57 11:16 4.10

10.16mi, 100:54, 11 FEB 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" Ft. Zedd (Sebastian Wibe Remix)
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 3 PM (20) Feb 11 65.1 (18.4) 62.1 (16.7) 29.86 (1011) SSW 6 RH 89

Odometer 18: 50.0mi

Z3 high-Z4. Average/max heart rate = 156/181

Someday I'm going to have the discipline to actually run a long run at zone 3 all the way through. It is much, much harder than it sounds. I ran fairly steady effort all the way back, but consistent with my long history running distance, my default level of effort is anaerobic threshold unless I spend effort to stay below or above it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.52 24:52 24:52 09:52 09:52 2.52
2.57 50:12 25:21 09:52 09:52 5.09
2.55 75:33 25:21 09:56 09:53 7.64
2.52 00:54 25:21 10:04 09:56 10.16

5.34mi, 51:10, 9 FEB 18, Springfield, Virginia

iThink:
Simon and Garfunkel, "Homeward Bound"
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (11) Feb 09 22.1 (-5.5) 19.4 (-7.0) 30.52 (1033) Calm RH 89

Odometer 18: 39.9mi

Z4. Average/max heart rate = 151/170.

Not sure how I was going to feel today, but better after the first two miles. First mile didn't start so great.  This week at work has been brutal, so I probably needed this.

It didn't help that I had a gusher of a nosebleed at 1am this morning, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 11:54 11:54 10:00 10:00 1.19
1.29 24:28 12:33 09:44 09:52 2.48
1.66 40:22 15:54 09:35 09:45 4.14
1.20 51:10 10:48 09:00 09:35 5.34

5.35mi, 51:12, 6 FEB 18, Springfield, Virginia

iThink:
disappear fear, "Kiss the World"
disappear fear, "Boxers"

WX at 6 AM (11) Feb 06 23.0 (-5.0) 20.3 (-6.5) 30.29 (1025) Calm RH

Odometer 18: 34.6mi

Z3 start, Z4 finish. Average/max heart rate = 150/166.

Not sure how I was going to feel for the first run in a while, but it was okay. I just needed to get at it. The lack of wind was a blessing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:03 12:03 10:03 10:03 1.20
1.29 24:30 12:26 09:39 09:50 2.49
1.65 40:10 15:41 09:30 09:42 4.14
1.21 51:12 11:02 09:07 09:34 5.35

10,000m on Concept2 Model D, 43:25.4, 5 FEB 18, Springfield, Virginia

iThink:
Stephen Sondheim, "The Ballad of Sweeney Todd"

WX at 6 AM (11) Feb 05     35.2 (1.8)     34.0 (1.1)     29.93 (1013)     NW 18G33 RH 95

Odometer 14B: 411.0mi

Z3 first half, Z4 second half.  Average/max heart rate = 154/170

I'd planned on erging this morning, but looking at the weather report, that just reinforces having the good sense not to go outside this morning.

I wasn't sure how I was going to feel even after a day off because I've been so beat lately, but today was a good erg.  I'm feeling some basic improvements coming back insofar as I may be working about the same level, but I don't feel like I'm having to grind it out mentally as I was having to do a few weeks ago to get these times.

Today's iThink was particularly apropos: "Attend the tale of Sweeney Todd, who served a dark and a hungry god..."  The tempo and the demeanor fit this morning.

Splits
Distance:    10000
Time:    43:25.4
Avg/500m:    02:10.3
Drag Factor:    113
Per Mile:    00:06:59

5,000m on Concept2 Model D, 22:53.7, 3 FEB 18, Springfield, Virginia

iThink: none.  Was watching an episode of Battlestar Galactica on disk as I wasn't planning on going very hard.

WX at      7 AM (12) Feb 03     11.3 (-11.5)     6.6 (-14.1)     30.52 (1033)     Calm RH 81

Odometer 14B: 411.0mi

Z3.  Max heart rate = 155 but most was under anaerobic threshold.

I briefly thought about running.  Then I saw the temperature and decided to row instead.  Then I was planning on rowing 15km.  Then 10km.  Then I just called it at 5km. 

Not feeling it today.

Splits
Distance:    5000
Time:    22:53.7
Avg/500m:    02:17.4
Drag Factor:    113
Per Mile:    00:07:22

10,000m on Concept2 Model D, 43:04.3, 2 FEB 18, Springfield, Virginia

iThink:
Throwing Muses "Flood"
Sascha Collisson, "Ablaze"

WX at 6 AM (11) Feb 02     36.3 (2.4)     24.1 (-4.4)     30.02 (1016)     NW 18G30 RH 60

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 162/179

I never know what to think when I erg.  Today ran fast because for some reason, I started fast and just stayed that way.  It meant that a sizeable chunk of the session today was rowed at the top end of zone 4 and the majority of the last 2500m was, for all intents and purposes, in the zone 4-zone 5 threshold.  THe finish was the same hard dash for the finish.

I didn't feel like running given the weather, and also because I'd already made preparations to erg for this morning.

Splits
Distance:    10000
Time:    43:04.3
Avg/500m:    02:09.2
Drag Factor:    112
Per Mile:    00:06:56

6.23mi, 59:51, 1 FEB 18, Springfield, Virginia

iThink:
Armor for Sleep, "Car Underwater"
Metallica, "Creeping Death"

WX at 6 AM (11) Feb 01 39.7 (4.3) 20.1 (-6.6) 30.02 (1016) S 5 RH 44

Odometer 18: 29.3mi

Z4. Average/max heart rate = 153/172.

There goes January, like a kidney stone. Except fast.

Today's run was a window of opportunity before the weather goes sour again. I was angry because the OPFOR Cdr's dog got into my study and tore things up. This is a dog I neither asked for and neither wanted, and I've been fairly pointed in my commentary on pets, telling my kids "any pet I would've had when I was living by myself would have starved to death," as to why I don't want pets. I have other things to do.

This run reflected the usual pattern of slow start to progressively faster and harder finish.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 11:57 11:57 10:03 10:03 1.19
0.63 17:42 05:45 09:08 09:44 1.82
0.63 24:23 06:41 10:36 09:57 2.45
1.29 36:48 12:25 09:38 09:50 3.74
1.28 49:02 12:14 09:33 09:46 5.02
1.21 59:51 10:49 08:57 09:36 6.23

10,000m on Concept2 Model D, 43:32.8, 30 JAN 18, Springfield, Virginia

iThink:
Juliana Hatfield, "Get Off Your Knees"
Soul Asylum, "Somebody to Shove"

WX at 6 AM (11) Jan 30     35.6 (2.0)     28.2 (-2.1)     30.02 (1016)     WNW 17G26 RH 74

Odometer 14B: 411.0mi

Z3-Z4-Z5 finish.  Average/max heart rate = 155/180

It was blustery and rainy this morning, so I decided to chicken out and erg instead.  I wasn't sure how I was going to feel, so I started the first third under lactate threshold.  The next 5km or so was just past anaerobic threshold, but the last quarter was fully anaerobic culminating in a full-on sprint to finish at end.

I haven't done a stress test, but how I felt at the end of today was as good an indicator as any.


I have no rational explanation for the assault of the 1990s that ensued in today's iThink.

Splits
Distance:    10000
Time:    43:32.8
Avg/500m:    02:10.6
Drag Factor:    112
Per Mile:    00:07:00

Song of the Day

Of all the things to stick in my head this morning, it was this, which I honestly haven't listened to in earnest in over three decades.

9.34mi, 90:45, 27 JAN 18, Springfield, Virginia

iThink:
Turboslash, "Rush"

WX at 1 PM (18) Jan 27 60.4 (15.8) 40.1 (4.5) 30.41 (1029) S 8 RH 46

Odometer 18: 23.0mi

Z4. Average/max heart rate = 156/174.

I didn't feel that great today. It was preferable to a day of Doing Nothing But Eating, but I will probably pay for this later on.

In terms of timings, I probably felt worse than I ran, but I didn't feel that motivated to go - except for the fact that I had taken so much time off this week due to lack of sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 14:06 14:06 10:04 10:04 1.40
2.23 35:47 21:41 09:43 09:51 3.63
0.99 45:33 09:46 09:52 09:52 4.62
1.06 55:44 10:11 09:36 09:49 5.68
2.23 77:15 21:31 09:39 09:46 7.91
1.43 90:45 13:30 09:26 09:43 9.34

2.98mi, 33:18, 25 JAN 18, Springfield, Virginia

iThink:
U2, "I Will Follow"

WX at 6 AM (11) Jan 25 30.7 (-0.7) 18.9 (-7.3) 30.35 (1027) WNW 8 RH 60 WC 23 (-5)

Odometer 18: 13.7mi

Z3. Average/max heart rate = 134/153

I was so exhausted that I almost quit at the 1.2mi mark, but decided to grind it out for about 3mi. Tomorrow needs to be a sleep in day in spite of all the day I've lost in the last week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.98 33:18 33:18 11:10 11:10 2.98

4.1mi, 39:41, 24 JAN 18, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"
Motörhead, "The Ace of Spades"

WX at 6 AM (11) Jan 24 38.8 (3.8) 27.0 (-2.8) 30.01 (1016) Calm

Odometer 18: 10.7mi

Z3-Z4 finish. Average/max heart rate = 147/166.

Almost slept in today but realized I'd taken two days off and couldn't afford to take any more. So I compromised with a short run, mostly at just under anaerobic threshold.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:01 12:01 10:01 10:01 1.20
0.84 20:04 08:02 09:34 09:50 2.04
0.84 28:37 08:33 10:11 09:56 2.88
1.22 39:41 11:04 09:04 09:41 4.10

6.6mi, 67:12, 21 JAN 18, Springfield, Virginia

iThink:
Sasha Collisson, "Ablaze"

WX at 4 PM (21) Jan 21 61.7 (16.5) 39.6 (4.2) SE 5 RH 43

Odometer 18: 6.6mi

Z4. Average/max heart rate = 153/178

The day was nice enough to warrant a run - too nice to pass up but my legs were definitely not up to form today. New shoes, the first time I've run in Asics GT-1000-series shoes in something like over a decade, so today was a little stop and go.  By mile 5 or so, however, they had settled in and felt mostly normal.

I was on the fence as to whether I wanted to fork out for the New Balance 860V8, but the reality is that the GT-1000 was $30 cheaper and while it amortizes to some insignificant amount, I have a plan regardless for these shoes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:51 12:51 10:37 10:37 1.21
0.62 19:09 06:19 10:11 10:28 1.83
0.63 26:17 07:08 11:19 10:41 2.46
1.29 39:24 13:07 10:10 10:31 3.75
1.64 55:55 16:30 10:04 10:22 5.39
1.21 67:12 11:17 09:20 10:11 6.60

7.03mi, 73:31, 20 JAN 18, Springfield, Virginia

iThink:
Robert Pollard and The Ascended Masters, "Drag Days"
For Against, "Outside A Heart"

WX at 11 AM (16) Jan 20 48.4 (9.1) 19.9 (-6.7) SSE 5 RH 32

Odometer 17B: 388.6mi

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

Warmest day in a while and I was overdressed for task. The Running Partner, however, would be the determinant of pace, and so I wasn't tempted to go too fast. My legs are tired, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:00 14:00 09:28 09:28 1.48
4.10 59:35 45:35 11:07 10:41 5.58
1.45 73:31 13:56 09:36 10:27 7.03

5.0mi, 48:57, 19 JAN 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Nadia Quinn, "I'm Sorry"

WX at 6 AM (11) Jan 19 18.5 (-7.5) 14.2 (-9.9) 30.11 (1019) Calm RH 82

Odometer 17B: 381.5mi

Z4. Average/max heart rate = 152/172.

Neither easy nor hard, but frankly kind of slow. Still better than nothing, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:19 12:19 10:11 10:11 1.21
1.29 25:05 12:45 09:53 10:02 2.50
1.29 37:53 12:48 09:55 10:00 3.79
1.21 48:57 11:04 09:09 09:47 5.00

Song of the Day

This is the most mellow song I can think of today coming into work.

5.0mi, 48:19, 17 JAN 18, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 6 AM (11) Jan 17 26 (-3) 19 (-7) 30.39 (1029) NW 8 light snow RH 73 WC 17 (-8)

Odometer 17B: 376.5mi

Z4. Average/max heart rate = 155/172

First run in a while and I almost slept in. The snowfall wasn't so heavy that it was dangerous going but it's always a little different running on thin loose pack snow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:07 12:07 10:01 10:01 1.21
1.29 24:23 12:16 09:30 09:45 2.50
1.29 37:13 12:50 09:57 09:49 3.79
1.21 48:19 11:06 09:11 09:40 5.00

Song of the Day

Walking into the Pentagon, I heard "Every day is horrible."

10,000m on Concept2 Model D, 47:23.6, 15 JAN 18, Springfield, Virginia

iThink: none.

WX at Noon (17) Jan 15     27.7 (-2.4)     14.0 (-10.0)     30.57 (1035)     NW 3 RH

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/154

Easy erg to burn lard as I didn't feel like running outside.  Continuing to watch The Marvelous Mrs. Maisel, although I don't see myself continuing beyond the first season because of the plot twists and characters.  Just not my kind of show.  I'll finish it, but I just don't go for comedies.

Splits
Distance:    10000
Time:    47:23.6
Avg/500m:    02:22.2
Drag Factor:    110
Per Mile:    00:07:38

~10,000m on Concept2 Model D, time indeterminate, 14 JAN 18, Springfield, Virginia

iThink: None.

WX at      1 PM (18) Jan 14     25.7 (-3.5)     -2.9 (-19.4)     30.65 (1037)     N 7 RH 27 WC 17 (-8)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 138/165

Watching more of The Marvelous Mrs. Maisel today, but interrupted by a number of stops since the OPFOR Commander was on the warpath today about her computer.

I wasn't working particularly hard inasmuch as I just wanted to watch the show and wanted to get some return on investment.  So it goes with closed captions and the Concept2.  Also, a dozen doughnuts from Krispy Kreme is going for $5.00 this weekend, so I need to hit it.

No splits.

15,000m on Concept2 Model D, 72:36.2, 13 JAN 18, Springfield, Virginia

iThink: none.

WX at Noon (17) Jan 13     33.3 (0.7)     17.1 (-8.3)     30.06 (1017)     NW 17G24 WC 23(-5)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 139/153

I was bingewatching parts of The Marvelous Mrs. Maisel, which I admit to watching only because of Rachel Brosnahan.  Some of the elements of comedy in the show fall flat for me, but for some reason I keep watching. I find people with major personality quirks more tedious than anything else. Sorry.  I'm not representative of the standard viewing demographic.

The narrative parts of the main character trying to sort out her life after her husband leaves her is interesting, though.

Splits
Distance:    15000
Time:    1:12:36.2
Avg/500m:    02:25.2
Drag Factor:    109
Per Mile:    00:07:47

7.09mi, 76:46, 12 JAN 18, Springfield, Virginia

iThink:
Roy Glover, theme music to the old Atari 800 game M.U.L.E.
Tommy Keene, "Running For Your Life"

WX at 6 AM (11) Jan 12 62 (17) 60 (16) 29.89 (1012) SE 7 light rain RH 93

Odometer 17B: 371.5mi

Z3. Average/max heart rate = not accurate, but roughly 140/158.

I should be more wary of the wrist heart rate monitor of the Forerunner 235, and today was no exception. It was reading a heart rate in the high 180s for something where I was barely breathing hard.

The Running Partner is still having to work on consistency. I just need to get more sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:34 14:34 09:51 09:51 1.48
4.12 61:43 47:08 11:26 11:01 5.60
1.49 76:46 15:03 10:06 10:50 7.09

7.07mi, 75:46, 11 JAN 17, Springfield, Virginia

iThink:
Adele - Hello (metal cover by Leo Moracchioli)
Jacob Narverud, "Lunar Lullaby"

WX at 6 AM (11) Jan 11 38.7 (3.7) 32.4 (0.2) 30.36 (1028) Calm RH 77

Odometer 17B: 364.4mi

Z3. Average/max heart rate = 143/161.

First run in a while, mostly for reasons of weather.  Lots of folks out on the road, probably for the same reason.  Man, did today not feel great.  The Running Partner's pace was highly variable probably for having taken off as much time as I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:09 14:09 09:42 09:42 1.46
4.13 60:33 46:24 11:14 10:50 5.59
1.48 75:46 15:13 10:17 10:43 7.07

10,000m on Concept2 Model D, 45:54.7, 8 JAN 18, Springfield, Virginia

iThink: None.

WX at 6 AM (11) Jan 08     19.4 (-7.0)     1.9 (-16.7)     30.28 (1025)     SE 6 RH 45 WC 10 (-12)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 143/152

Nothing ambitious, just 10km at just short of anaerobic threshold pace.  For the most part, I think I was successful, as the erg turned into two competing demands - how do I meet target time (which in this case was short of 46 minutes) without blowing anaerobic threshold pace.  I did go over for parts of it but not much.

Splits
Distance:    10000
Time:    45:54.7
Avg/500m:    02:17.7
Drag Factor:    110
Per Mile:    00:07:23

15,000m on Concept2 Model D, 81:57.9, 6 JAN 18, Springfield, Virginia

iThink: none.

WX at 7 PM (0) Jan 06     14.9 (-9.5)     -7.2 (-21.8)     30.52 (1033)     WNW 10 RH 36 WC 3 (-16)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/144

The goal was 15km of light zone 3 erging, so I decided to put in season 1, disk 2 of The Rat Patrol, a show I used to try to watch when I was a kid when it was on reruns on WTBS.  I bought it on disk years ago but have never binged it out except by exception like today.

The freezing weather has really drive me to the erg, but this is, after all, the reason why I got it in the first place. 


Splits
Distance:    15000
Time:    1:11:57.9
Avg/500m:    02:23.9
Drag Factor:    108
Per Mile:    00:07:43

10,000m on Concept2 Model D, 44:25.7, 5 JAN 18, Springfield, Virginia

iThink:
Hilary Duff, "Come Clean"

WX at 6 AM (11) Jan 05     11.8 (-11.2)     -5.4 (-20.8)     30.04 (1017)     WNW 8 RH 44 WC 0 (-18)

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 154/170

I have no idea why the song that stuck actually stuck.  There was another unlikely leitmotif that stuck in my mind when I woke up that I now can't remember.

I was starting intending to stay below anaerobic threshold as long as I could.  At some point, I should probably do a threshold row for long distance (at least 15km) but that's a project for another day.

Splits
Distance:    10000
Time:    44:25.7
Avg/500m:    02:13.3
Drag Factor:    108
Per Mile:    00:07:09

10,000m on Concept2 Model D, 43:53.9, 3 JAN 18, Springfield, Virginia

iThink:
James Horner, "Operation Reciprocity"
Peter Oldroyd, "Fragile"

WX at      6 AM (11) Jan 03     4.3 (-15.4)     0.1 (-17.7)     30.35 (1027)     Calm RH 82

Odometer 14B: 411.0mi

Z4-Z5.  Average/max heart rate = 161/176

I didn't think I was going to grind as hard as I did.  I put a basic target out on the erg, since it was single digits outside and I didn't feel like running in sub-freezing temperatures.  What I didn't plan to do was to crank away at zone 4 high/zone 5 for over half of the row.  Of course, this is the first time I've erged in a while, so I had it coming.

The Garmin Forerunner is saying rest for 72 hrs, but I can't take that much time off.

Splits
Distance:    10000
Time:    43:53.9
Avg/500m:    02:11.7
Drag Factor:    109
Per Mile:    00:07:04

6.26mi, 62:49, 31 DEC 17, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at Noon (17) Dec 31 21.0 (-6.1) -0.0 (-17.8) 30.38 (1028) NW 10 RH 39 WC 10 (-12)

Odometer 17B: 357.3mi

Z4. Average/max heart rate = 151/175

Snow and some ice on the ground, but I had to make up for the last few days, and so this required a run of some intensity. Or so I think. Hell of a way to wrap up a year that has not been particularly awesome, but could've been much worse.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.63 18:26 05:56 09:25 10:04 1.83
0.65 25:30 07:05 10:53 10:17 2.48
1.28 38:25 12:55 10:06 10:13 3.76
1.29 51:35 13:09 10:12 10:13 5.05
1.21 62:49 11:14 09:17 10:02 6.26

7.04mi, 77:29, 28 DEC 17, Springfield, Virginia

iThink:
The All-American Rejects, "Move Along"

WX at 8 AM (13) Dec 28 16.0 (-8.9) -0.8 (-18.2) 30.68 (1038) NNW 9 RH 47

Odometer 17B: 351.0mi

Z3. Average/max heart rate = 139/157

Holy fucking shit it was cold as balls!!! It's bad when I can feel frostbite in my fingers because I'm not generating enough heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 15:03 15:03 10:18 10:18 1.46
4.11 62:33 47:30 11:33 11:14 5.57
1.47 77:29 14:56 10:09 11:00 7.04

6.32mi, 66:38, 27 DEC 17, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 10 AM (15) Dec 24 44.1 (6.7) 29.8 (-1.2) 30.22 (1023) N 5 RH 49

Odometer 17B: 344.0mi

Z3 low. Average/max heart rate = 140/160

Slow day of wogging to recover from yesterday and its day of sybaritic eating. Also, I needed to get some relief from having a house full of people, which seriously fucks with my calm, in spite of my best attempts to suppress it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.26 14:01 14:01 11:08 11:08 1.26
0.63 20:16 06:14 09:54 10:43 1.89
0.64 27:39 07:23 11:32 10:56 2.53
1.29 41:15 13:36 10:33 10:48 3.82
1.29 54:53 13:37 10:34 10:44 5.11
1.21 66:38 11:45 09:43 10:33 6.32

7.53mi, 76:02, 26 DEC 17, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out"

WX at 9 AM (14) Dec 26 30.2 (-1.0) 9.3 (-12.6) 30.48 (1032) Calm RH 41

Odometer 17B: 337.7mi

Z3. Average/max heart rate = 148/168

Slow day of wogging to prep for what I believe is going to be a day of heavy eating and also to make up for taking x-moose off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:27 15:27 10:26 10:26 1.48
1.41 30:24 14:58 10:37 10:31 2.89
1.62 47:13 16:48 10:23 10:28 4.51
1.61 62:24 15:11 09:26 10:12 6.12
1.41 76:02 13:38 09:40 10:06 7.53

9.32mi, 93:47, 24 DEC 17, Springfield, Virginia

iThink:
Sugar, "Tilted"

WX at 10 AM (15) Dec 24 44.1 (6.7) 29.8 (-1.2) 30.22 (1023) N 5 RH 57

Odometer 17B: 330.2mi

Z3-Z4. Average/max heart rate = 147/166

The weather was quite pleasant and I was actually overdresesed for the conditions. I wasn't planning on going hard so the pace was about right. A little slower than I'd like but really not as slow as I wanted. Taking yesterday off was prudent.

I was pleased to have a distinctly non-holiday iThink stick in my head this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 14:58 14:58 10:37 10:37 1.41
2.24 37:41 22:43 10:09 10:20 3.65
1.00 47:36 09:54 09:54 10:14 4.65
1.04 57:56 10:20 09:56 10:11 5.69
2.22 80:17 22:21 10:04 10:09 7.91
1.41 93:47 13:30 09:34 10:04 9.32

7.03mi, 85:50, 22 DEC 17, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 9 AM (14) Dec 22 39.0 (3.9) 30.0 (-1.1) 30.23 (1023) S 5 RH 69

Odometer 17B: 321.9mi

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

The Running Partner had a blister blow out, so I walked a sizeable chunk of today.

Tomorrow needs to be a rest day.  I can feel the accumulated work this week and I have committed the cardinal sin of massively ramping up mileage well past the 10 percent increase in a week.  But it'll be a check to see if running nothing but LSD can render benefits without the hammering that I normally associate with that kind of distance. The last time I ran 41 miles in a week was probably during college.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:41 14:41 09:59 09:59 1.47
4.11 70:28 55:48 13:35 12:38 5.58
1.45 85:50 15:22 10:36 12:13 7.03

7.03mi, 77:25, 21 DEC 17, Springfield, Virginia

iThink:
The Caulfields, "The Kitchen Debate"

WX at 9 AM (14) Dec 21 32.5 (0.3) 23.9 (-4.5) 30.25 (1024) Calm RH 70

Odometer 17B: 314.8mi

Z3. Average/max heart rate = 139/157

The festival of LSD continues. Surprisingly, my knees don't hurt anywhere near as badly as when I'm going harder. I've also been more diligent about stretching afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 15:28 15:28 10:35 10:35 1.46
4.10 62:00 46:32 11:21 11:09 5.56
1.47 77:25 15:25 10:29 11:01 7.03

6.9mi, 76:17, 20 DEC 17, Springfield, Virginia

iThink:
Rob Hubbard, music to the C64 game Commando (no shit.)
Steve Turner, music to the C64 game Uridium (really.)

WX at 8 AM (13) Dec 20 50.4 (10.2) 27.0 (-2.8) 29.95 (1014) NW 10 RH 39

Odometer 17B: 307.8mi

Z3. Average/max heart rate = no reading. 149/169

It didn't feel fast, but apparently it was for the Running Partner. The times bear out.

I have no idea what sparked those iThinks from the last century.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:29 15:29 10:32 10:32 1.47
4.11 62:25 46:56 11:25 11:11 5.58
1.32 76:17 13:52 10:30 11:03 6.90

4.55mi, 48:59, 19 DEC 17, Springfield, Virginia

iThink:
"Shenandoah" (the traditional American chanty)
New Model Army, "Young, Gifted, Skint"

WX at Noon (17) Dec 19 58.3 (14.6) 40.3 (4.6) 29.95 (1014) S 5 RH 51

Odometer 17B: 300.9mi

Z3. Average/max heart rate = 143/162

Legs are still dead, but they are recovering. I took this slow to burn lard, and running almost entirely in zone 3 probably did the trick. The Younger is starting to sing the first of the two iThinks today, and it always brings me to tears.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:01 13:01 10:51 10:51 1.20
1.25 26:13 13:13 10:34 10:42 2.45
0.89 36:27 10:14 11:30 10:55 3.34
1.21 48:59 12:32 10:21 10:46 4.55

7.0mi, 85:02, 18 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "I Don't Feel Right At All"

WX at 9 AM (14) Dec 18 42.1 (5.6) 37.0 (2.8) 30.14 (1020) S 3 RH 82

Odometer 17B: 296.3mi

Z2-Z3. Average/max heart rate = 135/157.

Recovery run. Period. Slow but necessary.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:59 18:59 12:10 12:10 1.56
4.12 68:53 49:54 12:07 12:08 5.68
1.32 85:02 16:09 12:14 12:09 7.00

9.29mi, 90:54, 17 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Highwire Days"

WX at 1 PM (18) Dec 17 48.9 (9.4) 30.9 (-0.6) 30.23 (1023) S 7 RH 50

Odometer 17B: 289.3mi

Z4. Average/max heart rate = 150/177

First run in a while after last week's positively shitterific workpace. Jesus fucking airborne christ did last week fucking lick my ass raw. I deliberately did not go hard with the expectation that I need to sustain a lot of LSD this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 13:21 13:21 09:28 09:28 1.41
2.23 35:24 22:03 09:53 09:44 3.64
1.02 45:31 10:06 09:54 09:46 4.66
0.99 55:24 09:53 09:59 09:48 5.65
2.23 77:35 22:11 09:57 09:51 7.88
1.41 90:54 13:20 09:27 09:47 9.29

4.09mi, 40:01, 13 DEC 17, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Game Theory, "In A Delorean"

WX at (no reading)

Odometer 17B: 280.8mi

Z4. Average/max heart rate = 151/168.

Today was going to be inauspicious, and then, I encountered a group running the other direction that I was determined to catch. I didn't catch them on the return leg, but certainly it was incentive to move my ass with a level of alacrity that I hadn't planned. I slept in yesterday because I was beat, but I needed to get back in the saddle, so today marked a return to purpose.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:40 12:40 10:28 10:28 1.21
0.83 20:49 08:09 09:49 10:12 2.04
0.84 28:57 08:08 09:41 10:03 2.88
1.21 40:01 11:04 09:09 09:47 4.09

4.1mi, 45:37, 11 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "I Don't Feel Right At All"
deadmau5 and Rob Swire, "Ghosts n Stuff"

WX at 6 AM (11) Dec 11 30.6 (-0.8) 26.8 (-2.9) 30.06 (1017) Calm RH 85

Odometer 17B: 276.7mi

Z3. Average/max heart rate = 143/153

Dead legs, which is to be expected after erging for over an hour last night. At least I got something in, which I think I needed in the long term, although it was probably too soon in the near term.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:44 13:44 11:21 11:21 1.21
0.84 22:56 09:13 10:58 11:11 2.05
0.84 32:43 09:46 11:38 11:19 2.89
1.21 45:37 12:54 10:40 11:07 4.10

13,000m on Concept2 Model D, 62:26.2, 10 DEC 17, Springfield, Virginia

iThink: none.

WX at      9 PM (2) Dec 10     35.1 (1.7)     27.9 (-2.3)     30.06 (1017)     Calm RH 74

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = no reliable reading

I was in a shitty mood and wanted to watch a suitably nihilistic movie, so Logan was it.  It was something to take my attention away from the incessant xmas bullshit everywhere I go.

The Garmin 235 did not read heart rate accurately today.


Splits
Distance:    13000
Time:    62:26.2
Avg/500m:    02:24.1
Drag Factor:    107
Per Mile:    00:07:44

7.04mi, 78:49, 8 DEC 17, Springfield, Virginia

iThink:
disappear fear, "Boxers"

WX at 6 AM (11) Dec 08 37.0 (2.8) 20.7 (-6.3) 30.1 (1019) Calm RH 51

Odometer 17B: 272.6mi

Z3 recovery run. Average/max heart rate = 134/150.

Tired but burning lard. Better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:39 15:39 10:39 10:39 1.47
4.11 63:12 47:34 11:34 11:20 5.58
1.46 78:49 15:37 10:42 11:12 7.04

7.02mi, 76:25, 7 DEC 17, Springfield, Virginia

iThink:
Kirsty MacColl, "Walking Down Madison"
John Williams, "The Battle of Endor"

WX at 6 AM (11) Dec 07 35.4 (1.9) 25.5 (-3.6) 30.09 (1018) Calm RH 66

Odometer 17B: 272.6mi

Z4 ingress/egress, Z3 midpoint. Average/max heart rate = 144/167.

Not much sleep but I needed to get something in, so I met the Running Partner, who is getting less restful sleep and not eating right. So today was a recovery run of sorts for both.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:12 14:12 09:44 09:44 1.46
4.10 62:35 48:23 11:48 11:15 5.56
1.46 76:25 13:50 09:28 10:53 7.02

3.18mi, 34:06, 5 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (11) Dec 05 41 (5) 39 (4) 30.21 (1023) Calm RH 93

Odometer 17B: 265.6mi

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

The HRM on the Garmin 235 did not properly register until right at the end of the run. Thus, I'm going to call it a recovery run as that's the level of intensity I was running. My legs were very tired, so nothing ambitious, just trying to work lactate out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.02 11:29 11:29 11:16 11:16 1.02
0.94 21:22 09:52 10:30 10:54 1.96
1.22 34:06 12:44 10:26 10:43 3.18

7.31mi, 69:20, 3 DEC 17, Springfield, Virginia

iThink:
The Smiths, "Some Girls Are Bigger Than Others" demo from The Queen Is Dead 2017 reissue

WX at Noon (17) Dec 03 55.6 (13.1) 39.2 (4.0) 30.19 (1022) W 3 RH 54

Odometer 17B: 262.4mi

Z4. Average/max heart rate = 156/180

Weather was surprisingly good for being cold this morning but it got nice real fast and I took advantage of it. Still getting the hang of using the new Garmin ForeRunner 235. I do like it, though.

Dead legs at start, pretty bad but not the worst. By the midpoint I was good, but I have to pay close attention to it. The Garmin is saying to rest for 72 hours but I'm not taking that much time off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 13:51 13:51 09:54 09:54 1.40
1.71 31:00 17:08 10:01 09:58 3.11
1.68 46:17 15:18 09:06 09:40 4.79
1.31 58:43 12:26 09:30 09:38 6.10
1.21 69:20 10:37 08:46 09:29 7.31

4.08mi, 39:14, 1 DEC 17, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out"

WX at 6 AM (11) Dec 01 48.0 (8.9) 36.9 (2.7) 30.16 (1021) NNW 6 RH 65

Odometer 17B: 255.1mi

Z3-Z4. Average/max heart rate = 148/170.

Dead legs. The Garmin is say rest for 36hrs. I believe it. I was toast last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:44 11:44 09:47 09:47 1.20
0.83 19:35 07:51 09:27 09:39 2.03
0.84 28:21 08:47 10:27 09:53 2.87
1.20 39:14 10:53 09:04 09:38 4.07

6.87mi, 82:12, 30 NOV 17, Springfield, Virginia

iThink:
Jacob Narverud, "Lunar Lullaby"

WX at 6 AM (11) Nov 30 43.0 (6.1) 29.3 (-1.5) 30.29 (1025) Calm RH 58

Odometer 17B: 251.0mi

Z3. Average/max heart rate = 142/167

Trying to figure out how to use my new Garmin ForeRunner 235. Taking a while as the UI is different.

Tired from not sleeping enough lately.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 13:45 13:45 09:33 09:33 1.44
4.12 61:19 47:34 11:33 11:02 5.56
1.31 82:12 00:53 46:29 17:47 6.87

3.0mi, 29:49, 28 NOV 17, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 6 AM (11) Nov 28 30.7 (-0.7) 28.9 (-1.7) 30.34 (1027) Calm RH 92

Odometer 17B: 244.1mi

Z3. Average/max heart rate = no reading.

Not far as I had a late start and haven't gotten anywhere near as much sleep as I need, so I decided to moderate the run. That was preferable to a Do Nothing But Eat Day, which this risked becoming.  Can't afford it as I'll have one tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 29:49 29:49 09:56 09:56 3.00

6.66mi, 63:00, 26 NOV 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
deadmau5, "There Might Be Coffee"

WX at 3 PM (20) Nov 26 53.8 (12.1) 28.0 (-2.2) WNW 9 RH 36

Odometer 17B: 241.1mi

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

I was hoping to run 7, but as it turns out, this just became my favorite distance since it comes out to exactly 6.66mi. The last two miles were particularly fast as I was fully limbered up and ready to go. I thought I was running 7, so I got a little bit of unwarranted mental boost that I didn't really deserve.  Running 666 made it worth it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:55 11:55 09:56 09:56 1.20
0.64 17:45 05:50 09:07 09:39 1.84
0.63 24:28 06:43 10:40 09:54 2.47
2.97 52:30 28:02 09:26 09:39 5.44
1.22 63:00 10:30 08:36 09:28 6.66

10,000m on Concept2 Model D, 45:49.3, 25 NOV 17, Springfield, Virginia

iThink: None as I was watching The Vietnam War from a computer attached to the TV while erging

WX at 10 AM (15) Nov 25     49.6 (9.8)     31.3 (-0.4)     29.8 (1009)     SW 3 RH 48

Odometer 14B: 411.0mi

Z3 high.  Max heart rate = 153

First erg in a while.  I'm getting to the point where I need to take ALL rings off when I erg as one was digging into the hand in a persistently uncomfortable manner.  Perhaps an allegory.

Not fast, not impressive, but I wanted to give my legs a break even though the weather probably should've warranted a run.

Splits
Distance:    10000
Time:    45:49.3
Avg/500m:    02:17.5
Drag Factor:    108
Per Mile:    00:07:22

6.61mi, 59:06, 24 NOV 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (16) Nov 24 47.1 (8.4) 28.4 (-2.0) 30.08 (1018) S 6 RH 47

Odometer 17B: 234.5mi

Z4. Average/max heart rate = no reading.

Today's run became markedly faster than I would've expected after the midpoint. Best guess is that I started tracking people and it became a race to catch those people. I'm totally not arguing with a run like this the day after Thanksgiving.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:36 11:36 09:40 09:40 1.20
0.64 17:17 05:41 08:53 09:24 1.84
0.63 23:57 06:40 10:35 09:42 2.47
1.46 36:12 12:15 08:23 09:13 3.93
1.47 48:23 12:11 08:17 08:58 5.40
1.21 59:06 10:43 08:51 08:56 6.61

7.21mi, 77:26, 22 NOV 17, Springfield, Virginia

iThink:
The Caulfields, "The Kitchen Debate"
Game Theory, "Erica's Word"

WX at 6 AM (11) Nov 22 48.7 (9.3) 46.8 (8.2) 29.93 (1013) Calm RH 92

Odometer 17B: 227.9mi

Z3 ingress, Z2 run, Z3 return. Average/max heart rate = no reading.

Easy run, as I did not sleep well after waking up at 3:30am. I went to sleep early last night because I was exhausted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:36 14:36 09:40 09:40 1.51
4.19 62:03 47:27 11:20 10:53 5.70
1.51 77:26 15:23 10:11 10:45 7.21

7.17mi, 76:01, 21 NOV 17, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 6 AM (11) Nov 21 28.8 (-1.8) 25.9 (-3.4) 30.14 (1020) Calm RH 88

Odometer 17B: 220.7mi

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

First really chilly day running. Not to the point where I need winter gloves, but all layers of snivel gear mattered today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:40 14:40 09:43 09:43 1.51
4.15 62:07 47:27 11:26 10:58 5.66
1.51 76:01 13:54 09:12 10:36 7.17

6.57mi, 67:27, 19 NOV 17, Springfield, Virginia

iThink: None.

WX at 11 AM (16) Nov 19 52.5 (11.4) 28.9 (-1.7) 29.73 (1006) WNW 24 RH 40

Odometer 17B: 213.5mi

Z4 ingress, Z3 main body. Average/max heart rate = no reading.

Running into high winds kind of sucks. Still, the weather was all kinds of awesome today, and the Running Partner had a good run too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:26 13:26 08:54 08:54 1.51
5.06 67:27 54:01 10:40 10:16 6.57

5.4mi, 50:35, 18 NOV 17, Springfield, Virginia

iThink:
The Breeders, "Divine Hammer"
The Connells, "Fun & Games"
The Wombats, "Give Me A Try"

WX at 10 AM (15) Nov 18 49.5 (9.7) 35.2 (1.8) 29.85 (1010) S 10 RH 57

Odometer 17B: 206.9mi

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

First run in a few days. I was tired and/or beat and/or struck with a killer case of the fuckits. But I forced myself to get out the door because I knew if I waited until later it wasn't going to happen.

All negative splits today. Not bad. Not awesome, but definitely not bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:30 11:30 09:35 09:35 1.20
3.00 39:40 28:10 09:23 09:27 4.20
1.20 50:35 10:55 09:06 09:22 5.40

7.21mi, 77:21, 14 NOV 17, Springfield, Virginia

iThink:
Nadia Quinn, "I'm Sorry"

WX at 6 AM (11) Nov 14 42.6 (5.9) 35.2 (1.8) 30.35 (1027) NW 6 RH 74

Odometer 17B: 201.5mi

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

Not sure what sparked the iThink. First run for the Running Partner after a bout of tendonitis, so I deliberately ran a slow pace about a pace and a a half behind. The return was unexpectedly fast and I moved out smartly using a degree of power and energy I certainly did not expect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:45 14:45 09:46 09:46 1.51
4.19 63:48 49:03 11:43 11:12 5.70
1.51 77:21 13:33 08:58 10:44 7.21

4.02mi, 44:26, 13 NOV 17, Springfield, Virginia

iThink:
Paul Westerberg, "Angels Walk"
Paul Westerberg, "First Glimmer"

WX at 6 AM (11) Nov 13 39.9 (4.4) 38.1 (3.4) 30.31 (1026) Calm RH 93

Odometer 17B: 194.3mi

Z3. Average/max heart rate = no reading.

The plan was for a slow recovery run, and today was exactly that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:39 13:39 11:23 11:23 1.20
0.85 22:35 08:56 10:31 11:01 2.05
0.85 32:09 09:34 11:15 11:05 2.90
1.12 44:26 12:17 10:58 11:03 4.02

9.0mi, 93:58, 12 NOV 17, Springfield, Virginia

iThink:
The Wombats, "Give Me A Try"

WX at 10 AM (15) Nov 12 38.7 (3.7) 29.7 (-1.3) 30.49 (1032) Calm RH 70

Odometer 17B: 190.3mi

Z4. Average/max heart rate = no reading.

First legitimately long run in a very long while.

I wasn't trying to go very hard, but I did want to go distance just to burn lard. I felt better than I expected, but I did notice some pain running uphill.

Not sure how much credence to give the readings as I didn't think the last mile was quite so slow. I find that unlikely unless I forgot to stop my watch, which is possible. Pacing was pretty steady through the midpoint on.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 15:11 15:11 10:37 10:37 1.43
0.87 23:58 08:47 10:06 10:25 2.30
1.36 38:17 14:19 10:32 10:28 3.66
1.07 48:22 10:05 09:25 10:14 4.73
2.40 72:00 23:38 09:51 10:06 7.13
0.86 80:25 08:25 09:47 10:04 7.99
1.01 93:58 13:33 13:25 10:26 9.00

5.4mi, 51:05, 11 NOV 17, Springfield, Virginia

iThink:
Paul Westerberg, "World Class Fad"
Paul Westerberg, "Angels Walk"

WX at 10 AM (15) Nov 11 32.0 (0.0) 8.6 (-13.0) 30.65 (1037) Calm RH 36

Odometer 17B: 181.3mi

Z4. Average/max heart rate = no reading.

For Veteran's Day, I'd thought about going for a long run but thought better of it since it would fucking break me off.

Weak start, improved markedly and decent finish. But in spite of getting more rest than usual, I am just not that motivated right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:46 11:46 09:48 09:48 1.20
3.00 40:17 28:31 09:30 09:35 4.20
1.20 51:05 10:48 09:00 09:28 5.40

4.61mi, 47:41, 9 NOV 17, Springfield, Virginia

iThink:
Adele, "Hello" (seriously.)

WX at 6 AM (11) Nov 09 44 (7) 41 (5) 30.2 (1022) NNW 3 light rain RH 89

Odometer 17B: 175.9mi

Z4. Average/max heart rate = no reading.

I don't know if my lack of speed or energy is from just being tired or being old. Or generally not giving a shit. Or all of the above.

Splits

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

5.0mi, 50:14, 6 NOV 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Slothrust, "7:30 AM"
Game Theory, "No Love"

WX at 6 AM (11) Nov 06 61.5 (16.4) 58.3 (14.6) 29.97 (1014) SSW 3 RH 89

Odometer 17B: 171.3mi

Z4. Average/max heart rate = no reading.

Slow and unproductive is how I felt today. My legs might have been tired after doing something different yesterday, but I still needed to get at it especially with the extra hour back in circadian rhythm with Standard Time.

The three iThink have a lot to do with current events at home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
1.30 25:41 13:11 10:08 10:16 2.50
1.29 38:45 13:04 10:08 10:13 3.79
1.21 50:14 11:29 09:29 10:03 5.00

10,000m on Concept2 Model D, 44:48.8, 5 NOV 17, Springfield, Virginia

iThink: Nothing.

WX at 4 PM (21) Nov 05     58.6 (14.8)     57.2 (14.0)     30.1 (1019)     Calm  RH 94

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 157/171

Watching The Vietnam War while I was erging.  Probably the only time I can carve out enough time to watch anything of any consequential length is on the erg.  I should erg more, if only to take load off my knees that I'm putting on by running.

This was better than I expected, but I have to legitimately work to hold 2:15/500m, which is kind of sad given what I'd been used to doing in the past.

Splits
Distance:    10000
Time:    44:48.8
Avg/500m:    02:14.4
Drag Factor:    105
Per Mile:    00:07:13

3.52mi, 41:51, 3 NOV 17, Springfield, Virginia

iThink:
Sugar, "Tilted"

WX at 6 AM (10) Nov 03 50.7 (10.4) 49.6 (9.8) 30.09 (1018) Calm RH 96

Odometer 17B: 166.3mi

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

I regretted getting out there but not so much that I quit before finsihing something. Abbreviated run as I am completely out of gas today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:26 14:26 12:02 12:02 1.20
1.10 27:23 12:57 11:46 11:54 2.30
1.22 41:51 14:28 11:51 11:53 3.52

5.0mi, 48:10, 2 NOV 17, Springfield, Virginia

iThink:
Hüsker Dü, "Real World"
Choir! Choir! Choir!, "There Is A Light That Never Goes Out"

WX at 6 AM (10) Nov 02 49.6 (9.8) 48.2 (9.0) 30.22 (1023) Calm RH 94

Odometer 17B: 162.8mi

Z4. Average/max heart rate = no reading.

I slept through every alarm I had yesterday. That was as marked an indicator as any.

Today wasn't great but not poor. I did not settle until the last two miles and the first mile was particularly rough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:50 11:50 09:52 09:52 1.20
1.30 24:25 12:35 09:41 09:46 2.50
1.29 37:16 12:51 09:58 09:50 3.79
1.21 48:10 10:54 09:00 09:38 5.00

5.0mi, 47:48, 31 OCT 17, Springfield, Virginia

iThink:
Jacob Narverud, "Lunar Lullaby"

WX at 6 AM (10) Oct 31 37.6 (3.1) 36.0 (2.2) 30.04 (1017) Calm RH 93

Odometer 17B: 157.8mi

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

Not exceedingly hard, but not easy. The times this morning were particularly unimpressive given how I felt.

Today was a day to think about my professional future as I have become increasingly disenchanted with my current work - to the point where I would consider retirement. That is the tipping point that most officers approach, but my disenchantment is becoming particularly pointed at a time where I have much less agency over my life than I thought.

Splits

SGMT AGGRG SEGMT PERMI AVGPC
1.20 12:28 12:28 10:23 10:23
1.30 25:28 13:00 10:00 10:11
1.29 38:29 13:01 10:05 10:09
1.21 49:49 11:20 09:22 09:58

5.0mi, 47:48, 30 OCT 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Highwire Days"
Daft Punk, "End of Line"

WX at 6 AM (10) Oct 30 48 (9) 37 (3) 29.5 (998) WNW 17 RH 66

Odometer 17B: 152.8mi

Z4. Average/max heart rate = no reading.

First legitimate hard run in a while as the Running Partner is on a rest week for tendinitis.

I didn't feel very great starting out, as evidenced by the first mile split. Some of that might be attributed to my general malaise at work lately given that I have two more years left in my job. Another reason might be just accumulated stress. Nonetheless, by the last lap I was feeling much better, so I guess that's a better sign.

Nonetheless, my general lack of motivation is giving way to the realization that I'm starting to lard out, so it's time to get at it again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:00 12:00 10:00 10:00 1.20
1.30 24:06 12:06 09:18 09:38 2.50
1.29 36:52 12:46 09:54 09:44 3.79
1.21 47:48 10:56 09:02 09:34 5.00

7.21mi, 81:41, 26 OCT 17, Springfield, Virginia

iThink:
The Wombats, "Give Me A Try"

WX at 6 AM (10) Oct 26 50 (10) 37 (3) 29.83 (1010) NW 10 light rain RH 61

Odometer 17B: 147.8mi

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

Light wogging, even on the return leg. My legs are tired but I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:02 16:02 10:37 10:37 1.51
4.19 65:39 49:37 11:50 11:31 5.70
1.51 81:41 16:02 10:37 11:19 7.21

7.21mi, 75:16, 25 OCT 17, Springfield, Virginia

iThink:
Game Theory, "No Love"

WX at 6 AM (10) Oct 25 51.6 (10.9) 44.6 (7.0) 29.82 (1009) Calm RH 76

Odometer 17B: 140.6mi

Z3. Average/max heart rate = no reading.

Better than yesterday, but I got more sleep and was mentally in a better place than I was yesterday. Progress.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:23 14:23 09:32 09:32 1.51
4.19 61:00 46:37 11:08 10:42 5.70
1.51 75:16 14:16 09:27 10:27 7.21

7.24mi, 81:07, 24 OCT 17, Springfield, Virginia

iThink:
Game Theory, "No Love"

WX at 6 AM (10) Oct 24 60 (16) 59 (15) 29.75 (1007) Variable 3 RH 93

Odometer 17B: 133.4mi

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

I am mentally spent (and completely burnt the fuck out at work) but needed to get at it since I agreed to meet the Running Partner this AM. Otherwise I would've slept in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:45 16:45 11:06 11:06 1.51
4.22 65:24 48:39 11:32 11:25 5.73
1.51 81:07 15:43 10:25 11:12 7.24

5.0mi, 48:03, 21 OCT 17, Springfield, Virginia

iThink:
The Wombats, "Give Me A Try"

WX at 9 AM (13) Oct 21 50.7 (10.4) 49.1 (9.5) 30.35 (1027) Calm RH 94

Odometer 17B: 126.1mi

Z3. Average/max heart rate = no reading.

Not slow but not fast. I had to get out because I was starting to feel like a fat piece of shit and that is my usual signal to get back at it.

I was physically wrecked almost all week after my PT test.  I have never felt so destroyed, ever.

The Wombats song I attribute to a recruiting short film on YouTube for the St Andrews University Women's Shinty club (that I found after reading some story on the BBC News site about rural Scotland). As in the St Andrews University in Scotland. The utterly weird things I find on the Internet never cease to boggle the mind. Also, I had attended a briefing that St Andrews gave when I was in 10th grade and I seriously thought about it for a short while. I gave it up when I realized I couldn't be in a precomissioning program for the US military in a non-US university and it never occurred to me to go to OCS instead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:31 11:31 09:36 09:36 1.20
1.30 24:17 12:46 09:49 09:43 2.50
1.29 37:10 12:53 09:59 09:48 3.79
1.21 48:03 10:53 09:00 09:37 5.00

Record APFT, 287 points, 17 OCT 17, Arlington, VA

iThink:
Journey, "Only the Young"

WX at      6 AM (10) Oct 17     48.0 (8.9)     36.0 (2.2)     30.33 (1027)     N 7 RH 60

Odometer 17B: 121.1mi

Z5.  Average/max heart rate = no reading

First two events went quick and remarkably easy.  In no small part because of weather, the run went quicker than I expected.  I've shrunk another half inch from last time 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.

I never remember how many situps I have to do to max, so I gave myself a lot of padding.  I don't think that affected my run, but it doesn't matter since I met my basic standard anyway.  200 points going into the run, without fail.




Pig out time.

Splits
Pushups: 70
Situps: 80
2MR: 15:36

5.0mi, 49:43, 15 OCT 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 11 AM (15) Oct 15 68.0 (20.0) 64.0 (17.8) 30.07 (1018) S 6 RH 87

Odometer 17B: 118.1mi

Z3. Average/max heart rate = no reading.

Slow easy run for a day where I had largely taken the last few days off from running (or for that matter, much of anything) and I forced myself to get an easy run so I didn't completely lard out.

On the bright side, nothing but negative splits. Of course, I didn't feel that great starting out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:40 12:40 10:33 10:33 1.20
1.30 25:38 12:58 09:58 10:15 2.50
1.29 38:20 12:42 09:51 10:07 3.79
1.21 49:43 11:23 09:24 09:57 5.00

7.27mi, 80:36, 11 OCT 17, Springfield, Virginia

iThink:
Israel Kamakawiwoʻole, "Somewhere Over the Rainbow"

WX at 6 AM (10) Oct 11 73 (23) 71 (22) 30.04 (1017) Calm RH 94

Odometer 17B: 113.1mi

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

Easy run. I have no earthly idea why today's iThink stuck, but it would not dislodge. This was made easier because I am trying to teach the Running Partner to run recovery runs properly, which is not too hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:42 15:42 10:24 10:24 1.51
4.25 65:06 49:24 11:37 11:18 5.76
1.51 80:36 15:30 10:16 11:05 7.27

9.38mi, 100:45, 9 OCT 17, Springfield, Virginia

iThink:
James Horner, "Combat Drop"
James Horner, "Stealing the Enterprise"

WX at 10 AM (14) Oct 09 75 (24) 73 (23) 29.88 (1011) S 9 light rain RH 94

Odometer 17: 399.2mi

Z3. Average/max heart rate = no reading.

This was a time trial for the Running Partner, who went hard yesterday and is now paying for it. Today's rough run (albeit not for me) was a function of not hydrating enough before the start.

Finally, time to retire these shoes.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.51 15:05 15:05 09:59 09:59 1.51
6.36 85:37 10:32 11:05 10:52 7.87
1.51 100:45 15:08 10:01 10:44 9.38

10,000m on Concept2 Model D, 46:13.3, 8 OCT 17, Springfield, Virginia

iThink: none.

WX at 3 PM (19) Oct 08     80.6 (27.0)     72.7 (22.6)     29.95 (1014)     SSE 8 RH 76

Odometer 14B: 411.0mi

Z3 high.  Average heart rate = 152

I didn't feel very motivated to do much, but I needed to get something in, so I decided to go 10km on the erg.  I've gotten slower, which is sort of to be expected as I concentrate less on strength.  Working out is not the therapy for me that it is for others.  I could care, but I don't give a shit.  I do what I have to do.

Splits
Distance:    10000
Time:    46:13.3
Avg/500m:    02:18.7
Drag Factor:    109
Per Mile:    00:07:26

7.21mi, 78:12, 6 OCT 17, Springfield, Virginia

iThink:
Johnny Marr, "Getting Away With It (Live)"
Electronic, "Tighten Up"

WX at 6 AM (10) Oct 06 59.9 (15.5) 58.8 (14.9) 30.12 (1019) Calm RH 96

Odometer 17B: 105.9mi

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

Recovery run for the Running Partner was not disciplined and run too fast. I took a leisurely return leg as my ingress was kind of quick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:59 13:59 09:16 09:16 1.51
4.19 62:44 48:45 11:38 11:01 5.70
1.51 78:12 15:28 10:15 10:51 7.21

7.21mi, 73:39, 5 OCT 17, Springfield, Virginia

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

WX at 6 AM (10) Oct 05 50.4 (10.2) 49.3 (9.6) 30.21 (1023) Calm RH 96

Odometer 17: 389.8mi

Z3. Average/max heart rate = no reading.

After taking the last few days off, today went better, but I was running too much last week. I also continue to chump sleep and need to figure out how to go to sleep earlier when everyone else is up until midnight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:08 14:08 09:22 09:22 1.51
4.19 59:26 45:18 10:49 10:26 5.70
1.51 73:39 14:13 09:25 10:13 7.21

7.02mi, 82:18, 2 OCT 17, Springfield, Virginia

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

WX at 6 AM (10) Oct 02 44.1 (6.7) 42.8 (6.0) 30.36 (1028) Calm RH 95

Odometer 17B: 98.7mi

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

Recovery run on beat legs. Taking tomorrow off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 16:31 16:31 11:48 11:48 1.40
4.22 66:04 49:33 11:45 11:45 5.62
1.40 82:18 16:14 11:36 11:44 7.02

9.31mi, 97:56, 1 OCT 17, Springfield, Virginia

iThink:
The Descendents, "Coolidge"
Sugarcult, "Dead Living"

WX at 10 AM (14) Oct 01 59.0 (15.0) 44.6 (7.0) 30.41 (1029) Calm RH 59
WX at 9 AM (13) Oct 01 55.2 (12.9) 42.8 (6.0) 30.4 (1029) Calm RH 63

Odometer 17: 382.6mi

Z3. Average/max heart rate = no reading.

Long slow run, and I am seriously beat up from yesterday's run. I was tired yesterday, and I could feel it today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 14:30 14:30 09:32 09:32 1.52
1.89 34:28 19:58 10:34 10:06 3.41
1.31 48:21 13:53 10:36 10:15 4.72
3.19 82:35 34:14 10:44 10:26 7.91
1.40 97:56 15:21 10:58 10:31 9.31

7.71mi, 74:20, 30 SEP 17, Springfield, Virginia

iThink:
The Cure, "A Forest" from Concert
Ricky Mears, "Threads"

WX at 4 PM (20) Sep 30 66.4 (19.1) 41.9 (5.5) 30.25 (1024) NNW 9 RH 40

Odometer 17B: 91.7mi

Z4. Average/max heart rate = no reading.

Last few days have been days off that I probably shouldn't have taken, but I was tired. I am still tired, but I had to get something in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 13:32 13:32 09:32 09:32 1.42
2.25 35:39 22:07 09:50 09:43 3.67
2.06 56:10 20:31 09:58 09:48 5.73
0.55 61:16 05:06 09:16 09:45 6.28
1.43 74:20 13:04 09:08 09:38 7.71

7.21mi, 83:59, 27 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 27 72.0 (22.2) 66.6 (19.2) 29.88 (1011) NNW 5 RH 83

Odometer 17: 373.3mi

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

Forced recovery run for me and for the Running Partner, who is not familiar with pacing on recovery runs. The challenge for inexperienced runners is that they want to push all the time. The hardest thing to do, then, is to take recovery days properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:52 15:52 10:30 10:30 1.51
4.19 68:05 52:13 12:28 11:57 5.70
1.51 83:59 15:54 10:32 11:39 7.21

7.21mi, 72:57, 26 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 26 62.6 (17.0) 61.3 (16.3) 29.98 (1015) Calm RH 95

Odometer 17: 366.1mi

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

Fast start, fast finish, and a surprising fast run for the Running Partner. I'm sure I'll pay for this later this week, because the outbound and return was surprising for the distance I went yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:28 13:28 08:55 08:55 1.51
4.19 59:23 45:55 10:58 10:25 5.70
1.51 72:57 13:34 08:59 10:07 7.21

8.38mi, 90:02, 25 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 25 63.7 (17.6) 62.8 (17.1) 30.02 (1016) Calm RH 96

Odometer 17B: 84.0mi

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

Took the Running Partner for a longer-than usual, but much more hilly run. Ingress and egress were fast, but that's what happens when you take two full days off. The easy leg during the middle was pretty important, though, coming back from overtraining.

Still not getting enough sleep, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 13:13 13:13 09:35 09:35 1.38
5.62 77:20 04:07 11:25 11:03 7.00
1.38 90:02 12:42 09:12 10:45 8.38

5.0mi, 49:08, 22 SEP 17, Springfield, Virginia

iThink:
Kyle Richards, "Jester" from the video game Terminal Velocity
Better than Ezra, "In The Blood"

WX at 9 AM (13) Sep 22 71.6 (22.0) 64.4 (18.0) 30.08 (1018) NW 3 RH 78

Odometer 17: 358.9mi

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

I think I may be overtrained! I spent the last two days doing absolutely nothing and having no energy. The presence of two psychotic dogs and not enough rest might be a factor too, but still. The last mile represents some redemption for this run, which did not start promising.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:21 12:21 10:17 10:17 1.20
1.30 25:09 12:48 09:51 10:04 2.50
1.29 38:01 12:52 09:58 10:02 3.79
1.21 49:08 11:07 09:11 09:50 5.00

7.25mi, 78:55, 20 SEP 17, Springfield, Virginia

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

WX at 6 AM (10) Sep 20 72.0 (22.2) 64.0 (17.8) 29.92 (1013) NW 12 RH 73

Odometer 17B: 75.7mi

Z3. Average/max heart rate = no reading.

Super tired today. Better than nothing, and glad I got the usual run in, but man, I am low on sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:53 15:53 10:31 10:31 1.51
4.23 63:01 47:08 11:09 10:59 5.74
1.51 78:55 15:54 10:32 10:54 7.25

7.24mi, 76:13, 19 SEP 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Sep 19 67.5 (19.7) 64.2 (17.9) 29.98 (1015) NNW 6 RH 89

Odometer 17: 353.9mi

Z3. Average/max heart rate = no reading.

I was tired, having gotten less than four hours of sleep two days back and about four hours last night. I need to sleep more, badly. Slow ingress, slow return. I am encouraged for my running partner, who gets faster while I remain about the same, meaning that this actually works for me as well as run more continuous effort. But I am beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:56 14:56 09:53 09:53 1.51
4.22 61:08 46:12 10:57 10:40 5.73
1.51 76:13 15:05 09:59 10:32 7.24

7.92mi, 82:34, 17 SEP 17, Springfield, Virginia

iThink:
Bill Conti, "Yeager's Triumph"
Iron Maiden, "Aces High"

WX at 11 AM (15) Sep 17 78 (26) 68 (20) 30.14 (1020) Calm RH 71

Odometer 17B: 68.5mi

Z4. Average/max heart rate = no reading.

This run was a festival of grit. It started out okay, and went downhill very, very fast. The return legs involved some walking as I was absolutely beat in ways that I was frankly surprised. Worst run I've had in a long, long while. But better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 13:57 13:57 09:45 09:45 1.43
2.53 39:05 25:08 09:56 09:52 3.96
2.53 66:13 27:08 10:43 10:12 6.49
1.43 82:34 16:21 11:26 10:26 7.92

7.27mi, 73:49, 14 SEP 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Super OK"

WX at 6 AM (10) Sep 14 66 (19) 64 (18) 29.87 (1011) Calm mist RH93

Odometer 17B: 60.6mi

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

I have been getting noticeably faster, which is great - so has my running partner this week. This is a pretty good sign compared to the doldrums of the summer where I was dragging ass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:59 13:59 09:16 09:16 1.51
4.25 60:04 46:05 10:51 10:26 5.76
1.51 73:49 13:45 09:06 10:09 7.27

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