8,000m on Concept2 Model D, 35:27.6, 26 JUL 19, Springfield, Virginia

iThink:
Iron Maiden, "The Clansman"

WX at      7 PM (23) Jul 26     81.9 (27.7)     65.7 (18.7)     30.23 (1023)     Calm

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 157/167

Quick as I need to get out the door fast.  Not bad but I haven't done much cardio in the last few days. Time to remedy that soonest.

5km split 21:54.6!

Splits
Distance:    8000
Time:    35:27.6
Avg/500m:    02:13.0
Drag Factor:    135
Per Mile:    00:07:08

5.47mi, 57:38, 24 JUL 19, Springfield, Virginia

iThink:
Iron Maiden, "2 Minutes to Midnight"
Iron Maiden, "Aces High"
Sugarcult, "Dead Living"

WX at 9 AM (13) Jul 24 74.5 (23.6) 63.1 (17.3) 29.98 (1015) Calm RH 68

Odometer 19: 66.0mi

Z4. Average/max heart rate = 155/174

I am a bit irritated that I'm running so slowly, but I guess that's to be expected given the road to recovery I'm on. If I don't run more, I won't get faster, bottom line.

My leave ends in 5 days and I still feel like I could be on vacation further. This is maybe an indicator.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.18 12:50 12:50 10:52 10:52 1.18
1.54 28:24 15:34 10:06 10:26 2.72
1.54 45:19 16:55 10:59 10:38 4.26
1.21 57:38 12:20 10:11 10:32 5.47

5,000m on Concept2 Model D, 22:39.6, 22 JUL 19, Fort Belvoir, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at      Noon (16) Jul 22     89.4 (31.9)     73.6 (23.1)     29.83 (1010)     S 7 heat index 97

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = no reading

First day in the gym in a few days.  I was noticing as I was away from the gym that if I don't go, then the back pain comes back.  If I go in, it keeps the back pain at bay.  I guess it's better than nothing, but it's annoying.

Splits
Distance:    5000
Time:    22:39.6
Avg/500m:    02:16.0
Drag Factor:    123
Per Mile:    00:07:18

5,000m on Concept2 Model D, 22:23.3, 18 JUL 19, Fort Belvoir, Virginia

iThink: none.

WX at      8 PM (0) Jul 18     83.3 (28.5)     76.8 (24.9)     29.87 (1011)     Calm

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 152/165


Preceded by heavy lifting, probably more than warranted.

This started out easy and then went to just above anaerobic threshold.  Surprising, but I need to be more disciplined pacing. Ugh.

Splits
Distance:    5000
Time:    22:23.3
Avg/500m:    02:14.3
Drag Factor:    108
Per Mile:    00:07:12

5.5mi, 57:07, 17 JUL 19, Springfield, Virginia

iThink:
Darude, "Sandstorm"

WX at 8 AM (12) Jul 17 81.9 (27.7) 74.7 (23.7) 30 (1015) SSW 5 RH 78

Odometer 19: 60.5mi

Z4 high. Average/max heart rate = 164/181

Slowest, hardest run I have done in a long while. It is not a good sign when I'm going recovery pace and I'm still running well in zone 4. Goddamn it was hot. Also, I'm out of shape. I lifted on the 14th, but didn't row, and didn't really do much the last two days.

Will try to get in another run on Friday.  I sure need it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:17 12:17 10:09 10:09 1.21
1.54 27:27 15:10 09:51 09:59 2.75
1.53 44:04 16:37 10:52 10:18 4.28
1.21 57:07 13:03 10:47 10:24 5.49

4.74mi, 68:30, 12 JUL 19, Springfield, Virginia

iThink:
None.

WX at 7 AM (11) Jul 12 71.2 (21.8) 69.4 (20.8) 29.82 (1009) WNW 5 RH 94

Odometer 19: 55.0mi

Z3. Average/max heart rate = 124/158

Not a fast run, and feeling yesterday's erg and leg presses fairly distinctly. Even at as slow a pace as I ran, I was still working in zone 3. Zone 3.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.82 08:30 08:30 10:21 10:21 0.82
2.99 46:29 37:59 12:42 12:12 3.81
0.93 68:30 22:02 23:41 14:27 4.74

5,000m on Concept2 Model D, 21:28.3, 11 JUL 19, Fort Belvoir, Virginia

iThink:
Chris Stamey, "Perfect Time"
Hilary Duff, "Wake Up"

WX at      11 AM (15) Jul 11     85.8 (29.9)     75.7 (24.3)     29.9 (1012)     SSE 8

Odometer 14B: 411.0mi

Z4-Z5 finish.  Average/max heart rate = 159/179

Hard lifting coming after a day of no sleep but then combined it with an erg of such intensity that it was nuts.  I haven't cranked this hard in a long, long time, especially with a finish that dropped into 2:00/500m territory.

I ended up taking a nap on the couch afterwards, I was so spent.

Splits
Distance:    5000
Time:    21:28.3
Avg/500m:    02:08.8
Drag Factor:    119
Per Mile:    00:06:55

5,000m on Concept2 Model D, 22:15.3, 9 JUL 19, Fort Belvoir, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 10 AM (14) Jul 09     79.0 (26.1)     66.2 (19.0)     30.09 (1018)     Calm

Odometer 14B: 411.0mi

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

Once again, the Garmin Forerunner 235 HRM doesn't work very well, and I don't know why.  Not hard, but not easy, and a good closer to some fairly hard lifting.

Splits
Distance:    5000
Time:    22:15.3
Avg/500m:    02:13.5
Drag Factor:    120
Per Mile:    00:07:10

4.33mi, 58:52.3, 8 JUL 19, Springfield, Virginia

iThink:
Chris Stamey, "In The Dark"

WX at 8 AM (12) Jul 08 77 (25) 73 (23) 29.86 (1011) S 7 RH 88

Odometer 19: 50.3mi

Z3. Average/max heart rate = 135/160

Easy run for the benefit of the Running Partner, so controlled pace on leg 2. I was still running just shy of anaerobic threshold on some of the uphills. Leg 3 was a walk, so the times aren't really representative.

Today's iThink was an earworm that would not dislodge.  Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 09:20 09:20 11:14 11:14 0.83
2.93 47:07 37:48 12:54 12:32 3.76
0.57 58:52 11:45 20:37 13:36 4.33

5,000m on Concept2 Model D, 22:18.6, 7 JUL 19, Quantico, Virginia

iThink:
The Cult, "She Sells Sanctuary"
The Cure, "A Forest"

WX at  Noon (16) Jul 07     82.9 (28.3)     72.0 (22.2)     29.93 (1013)     E 3

Odometer 19: 46.0mi

Z3.  Average/max heart rate = 126/148

Easy erg, not too hard, although I'm not sure how much credence to give the wrist-mounted HRM on my Garmin Forerunner 235.  This was immediately preceded by heavy lifting, so I wasn't being too ambitious.

Splits
Distance:    5000
Time:    22:18.6
Avg/500m:    02:13.9
Drag Factor:    120
Per Mile:    00:07:11

10,000m on Concept2 Model D, 46:49.3, 4 JUL 19, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 10 PM (2) Jul 04     75 (24)     73 (23)     30.08 (1018)     Calm     light drizzle

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 140/146

I had inadvertently damaged my Oakley Half Jacket 2.0 XLs with some bug spray this morning.  I wouldn't have been so bent out of shape were they not the really expensive polarized glasses.  I am still on slow simmer.  I shouldn't be, but I still am.

Today's erg was a tightly controlled pace for heart rate; I was very specifically trying to crank in zone 3 and was able to hold MHR for the most part no higher than 140 for the first 3/4 of the crank, then at about 145 for the remainder.

I think I'm going to get shitty tonight, just out of catharsis more than anything else.  I also have a cold that's causing enough post-nasal drip to cause sneezing and a cough.  Fortunately, I've found my leftover cold medicine from last winter and some cough drops I salvaged from my desk when I moved out of my office.  Yay.

Splits
Distance:    10000
Time:    46:49.3
Avg/500m:    02:20.5
Drag Factor:    132
Per Mile:    00:07:32

4.62mi, 61:00, 3 JUL 19, Springfield, Virginia

iThink:
Avicii, "Heaven"

WX at 8 AM (12) Jul 03 75.2 (24.0) 73.6 (23.1) 29.9 (1012) Calm RH 94

Odometer 19: 44.0mi

Z3. Average/max heart rate = 135/154

Finally, the recovery run I needed. I was running with the Running Partner for the first time really in about eight months. So it's been a while. The road to recovery continues.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.82 10:51 10:51 13:14 13:14 0.82
1.50 30:31 19:40 13:06 13:09 2.32
1.49 51:38 21:07 14:10 13:33 3.81
0.81 61:00 09:21 11:33 13:12 4.62

8,000m on Concept2 Model D, 35:45.2, 2 JUL 19, Springfield, Virginia

iThink:
Avicii, "Heaven"

WX at 11 AM (15) Jul 02     85.5 (29.7)     67.8 (19.9)     29.92 (1013)     S 7

Odometer 19: 39.0mi

Z4.  Average/max heart rate = 153/165

First 7k hard, 1k recovery.  7k split was 31:01.  Still probably too hard for the level of effort I should've taken, but tomorrow needs to be a slow day on the road.

Splits
Distance:    8000
Time:    35:45.2
Avg/500m:    02:14.1
Drag Factor:    119
Per Mile:    00:07:12

5.0mi, 51:47, 1 JUL 19, Springfield, Virginia

iThink:
The Cure, "A Forest"

WX at 9 AM (13) Jul 01 74.8 (23.8) 56.5 (13.6) 30 (1015) NW 8 RH 52

Odometer 19: 37.8mi

Z4 high. Average/max heart rate = 160/175

Third run back on the road to recovery and the first one in a week.

I didn't intend for this to be a hard run, but there was unusual scenery and I decided to go hard. I may regret this but I was pleasantly surprised that I was able to hold what I did. Then at the end, some discretion prevailed and I slowed down.

At least the finish was marginally faster than the start. The outbound was ludicrously faster and harder than it should've been.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:55 12:55 10:46 10:46 1.20
1.29 25:48 12:53 09:59 10:22 2.49
1.29 39:02 13:14 10:15 10:19 3.78
1.22 51:48 12:46 10:28 10:22 5.00

Reflections on a Monday morning

Something I desperately wanted to say as I was leaving the last job:

And this.

4,000m on Concept2 Model D, 17:28.3, 30 JUN 19, Quantico, Virginia

iThink: none

WX at      11 AM (15) Jun 30     88.0 (31.1)     69.1 (20.6)     29.9 (1012)     NNW 15

Odometer 19: 32.8mi

Z3.  Average/max heart rate = 123/160

4km as I decided to cut it short 1km as I was introducing someone else to the erg and they stopped at 3km.  No worries, but no reason to go the full distance as I was essentially in personal trainer mode.  Last 500m or so I decided to crank harder.

This erg pulls faster than the one at home.

Splits
Distance:    4000
Time:    17:28.3
Avg/500m:    02:11.0
Drag Factor:    120
Per Mile:    00:07:02

3.93mi, 42:57, 28 JUN 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Letters to Cleo and Charlie Chesterman, "You Dirty Rat"

WX at 6 AM (10) Jun 25 71.8 (22.1) 70.5 (21.4) 29.8 (1009) Calm

Odometer 19: 30.8mi

Z3. Average/max heart rate = 146/171

Looking forward to the last day of the most punishing job I've ever had in the Army.

More wogging today.  The road to recovery continues, however slowly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:43 13:43 11:20 11:20 1.21
0.76 22:09 08:26 11:06 11:14 1.97
0.75 30:57 08:48 11:44 11:23 2.72
1.21 42:57 12:00 09:55 10:56 3.93

4.1mi, 43:38, 24 JUN 19, Springfield, Virginia

iThink:
The Delphines, "I Want You the Way I Want You Not How You Are"

WX at 24 05:56 Calm 10.00 Fair CLR 63 61 94% NA NA 29.90 1012.8

Odometer 19: 26.9mi

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

Rolling the dice with a second run in three days. Let's see how the back fares. I'd be embarrassed with the times except for the fact that I'm basically starting from scratch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:13 13:13 10:55 10:55 1.21
0.84 21:55 08:42 10:22 10:41 2.05
0.84 31:23 09:28 11:16 10:52 2.89
1.21 43:38 12:15 10:08 10:39 4.10

4.11mi, 46:39, 22 JUN 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (15) Jun 22 75.9 (24.4) 53.1 (11.7) 30.02 (1016) NW 9 RH 44

Odometer 19: 22.8mi

Z3. Average/max heart rate = 153/173

First run since April 25. I'm going out on a limb and trying this as the back was feeling better and I was going to go easy. So I did, in the hopes I'm not getting crippling back pain in the future. I don't really care what pace I was going so long as I got one in.

It also didn't help that the basement was flooded last week and I haven't done any cardio in over a week.  It has been not great.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:21 13:21 11:08 11:08 1.20
0.84 22:38 09:17 11:03 11:06 2.04
0.84 32:44 10:06 12:02 11:22 2.88
1.22 46:39 13:55 11:25 11:23 4.10

10,000m on Concept2 Model D, 44:18.6, 15 JUN 19, Quantico, Virginia

iThink:
The Alarm, "Strength"
Iron Maiden, "Aces High"

WX at      Noon (16) Jun 15     79.0 (26.1)     53.1 (11.7)     30.14 (1020)     SW 12

Odometer 14B: 411.0mi

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

First cardio work all week.  It has fucking sucked that goddamn bad.

Splits
Distance:    10000
Time:    44:18.6
Avg/500m:    02:12.9
Drag Factor:    121
Per Mile:    00:07:08

15,000m on Concept2 Model D, 1:08:32.9, 8 JUN 19, Springfield, Virginia

iThink: None

WX at      4 PM (20) Jun 08     81.3 (27.4)     61.3 (16.3)     30.07 (1018)     SE 12

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 149/177

Easy start but surprisingly hard finish as I was watching 'The History of Time Travel' on Amazon Prime while I was erging.  The end credits turned into a hard pull to finish before they concluded.

Splits
Distance:    15000
Time:    1:08:32.9
Avg/500m:    02:17.1
Drag Factor:    132
Per Mile:    00:07:21

10,000m on Concept2 Model D, 47:09.0, 5 JUN 19, Springfield, Virginia

iThink:
Green Day, "Holiday"
Journey, "Don't Stop Believing"

WX at 6 AM (10) Jun 05     63.0 (17.2)     54.5 (12.5)     29.97 (1014)     Calm

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 142/150

I was deliberately controlling pace and stroke to stay below anaerobic threshold.  I touched 150bpm just for an instant.  The objective today was to burn lard, especially since I was pulling so close to last night's session.

Splits
Distance:    10000
Time:    47:09.0
Avg/500m:    02:21.5
Drag Factor:    129
Per Mile:    00:07:35

7,000m on Concept2 Model D, 31:58, 4 JUN 19, Springfield, Virginia

iThink: None.

WX at 9 PM (1) Jun 04     66.6 (19.2)     53.1 (11.7)     30.04 (1017)     SSE 5

Odometer 14B: 411.0mi

Z3 start, Z4 finish.  Average/max heart rate = 144/160

I have not done shit on the erg. And I'm starting to lard out.

No iThink as I was watching a documentary about a Marine BLT from 31 MEU in Fallujah in 2004 on Amazon Prime.

The Older Daughter just graduated from high school today and I'm still trying to come to terms with it.

I didn't feel like grinding out 10km if I'm going to reattack in less than 12 hours.

Splits
Distance:    7000
Time:    31:58.0
Avg/500m:    02:17.0
Drag Factor:    130
Per Mile:    00:07:21

10,000m on Concept2 Model D, 45:47.8, 2 JUN 19, Springfield, Virginia

iThink: None.

WX at 8 AM (12) Jun 02     68.9 (20.5)     62.8 (17.1)     29.77 (1008)     Calm RH 80

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 143/179

First endurance work since in almost a week.  It has been that rough of a week and when I intended to do it last night, I was too exhausted.

I need to get back into endurance work but the liabilities I incur with running are a real handicap.

No iThink as I was watching college rugby Sevens this morning on the glass tit.

Splits
Distance:    10000
Time:    45:47.8
Avg/500m:    02:17.4
Drag Factor:    125
Per Mile:    00:07:22

10,000m on Concept2 Model D, 45:28.8, 28 MAY 19, Springfield, Virginia

iThink:
Veil Veil Vanish, "The Upstairs Room"

WX at 6 AM (10) May 28     71 (22)     66 (19)     29.86 (1011)     Variable 6

Odometer 14B: 411.0mi

Z3 start, Z4 finish.  Average/max heart rate = 143/179

Wasn't sure how I was going to feel today, so got at it for an easy start and then picked it up.  I was targeting a finish time of 45:45, but then realized 45:30 was in reach, so I decided to turn on the gas at the end.

The iThink I attribute to my listening to the original song by the Cure more or less nonstop for a few weeks when I was in high school.


Splits
Distance:    10000
Time:    45:28.8
Avg/500m:    02:16.4
Drag Factor:    119
Per Mile:    00:07:19

15,000m on Concept2 Model D, 1:08:58.1, 25 MAY 19, Springfield, Virginia

iThink: None

WX at      9 PM (1) May 24     77 (25)     53 (12)     30.07 (1018)     NNW 7 RH 44

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 146/176

Watching 2d and 3d quarters of Virginia-Duke in the NCAA Division I lacrosse semifinals.  Hoos were starting to wake up by the end of the 3d quarter.

I was starting to crank negative splits, and then I decided to go all out at the finish.  As in 1:46/500m kind of all out, which I haven't done in a long time.

Today marks the beginning of my 25th year on active duty.

Splits
Distance:    15000
Time:    1:08:58.1
Avg/500m:    02:17.9
Drag Factor:    120
Per Mile:    00:07:24

10,000m on Concept2 Model D, 45:57.4, 20 MAY 19, Springfield, Virginia

iThink: None

WX at      6 AM (10) May 20     73.8 (23.2)     63.7 (17.6)     29.89 (1012)     Calm RH 70

Odometer 14B: 411.0mi

Z3 start to Z5 finish.  Average/max heart rate = 146/176

Was watching parts of the Army-Penn first round game but I told myself I'll watch until Army scores.  It took until a bit into the second quarter for them to get one in.

After that, I started concentrating on speed, although I didn't think I had it in me to get in under 46 minutes until I really turned on the jets.  All negative splits today!

Splits
Distance:    10000
Time:    45:57.4
Avg/500m:    02:17.9
Drag Factor:    118
Per Mile:    00:07:24

15,000m on Concept2 Model D, 69:26.8, 18 MAY 19, Springfield, Virginia

iThink: none

WX at      3 PM (19) May 18     79.9 (26.6)     66.6 (19.2)     29.97 (1014)     ESE 3 RH 63

Odometer 14B: 411.0mi

Z3, Z4 hard finish.  Average/max heart rate = 150/173

Watching the last half of the Virginia-Maryland game.  Pretty controversial goal to tie it up in the end, but the Hoos advance, and they're the team I hope win it this year.

I have been too tired to get at it in the mornings, which is why I put in 15km this afternoon.

Negative splits the entire way through, which makes me pretty happy.

Splits
Distance:    15000
Time:    1:09:26.8
Avg/500m:    02:18.9
Drag Factor:    120
Per Mile:    00:07:27

10,000m on Concept2 Model D, 45:56.0, 13 MAY 19, Springfield, Virginia

iThink:
John Williams, "The Mission"

WX at 6 AM (10) May 15     45.7 (7.6)     42.1 (5.6)     29.96 (1014)     NW 6 RH 87

Odometer 14B: 411.0mi

Z3 with Z4 high finish.  Average/max heart rate = 141/169

Another great running day wasted because it hurts too much to run.

Watching the second half of Richmond-Duke on demand.  My back was tired but I've been inconsistent about doing mobility work beyond foam roller.

This was better than nothing, that's for sure.  Better than I really expected, but I also recognize my times are slower when I'm distracted from the TV versus concentrating on tempo and technique.

The iThink was a bit unexpected but can't argue with the choice.

Splits
Distance:    10000
Time:    45:56.0
Avg/500m:    02:17.8
Drag Factor:    118
Per Mile:    00:07:24

10,000m on Concept2 Model D, 45:55.1, 13 MAY 19, Springfield, Virginia

iThink:
Duran Duran, "The Chauffeur"

WX at 6 AM (10) May 13     50.0 (10.0)     46.9 (8.3)     29.8 (1009)     ENE 8 RH 89

Odometer 14B: 411.0mi

Z3 with Z4 finish.  Average/max heart rate = 140/163

I'm a bit irritated at my inability to get out and run given the temperatures lately, but I'm having to trade off running so I don't suffer from chronic back pain the rest of the day.  This sucks.

Watching the first half of Richmond-Duke on demand after watching Hopkins blow it big time against Notre Dame last night.  I was hoping a different Hopkins team came off the bus to Arlotta Stadium in South Bend, but apparently, not to be.  Hard to dig out of a 6-1 deficit in the first quarter.

Strong finish relative to how the start went, but once finishing under 46 minutes was in sight, I decided to hit it.  I wasn't getting much off the line at the outset, though.

Today's iThink was also a throwback to when one of my cousins visited as she wanted to watch the Duran Duran documentary Sing Blue Silver on tape.  It's also coming after visiting my hometown for the first real time in a while on Saturday.





Splits
Distance:    10000
Time:    45:55.1
Avg/500m:    02:17.8
Drag Factor:    114
Per Mile:    00:07:23

8,000m on Concept2 Model D, 36:35.1, 11 MAY 19, Springfield, Virginia

iThink: none.

WX at 10 AM (14) May 11     66.0 (18.9)     55.0 (12.8)     30.07 (1018)     N 12 

Odometer 14B: 411.0mi

Z3 first half, Z4 second half.  Average/max heart rate = 144/165

Cut short as I'm pressed for time, but watching the first half of Navy-High Point women's game while on the erg.

I haven't been good about getting on it and I need to be more disciplined, but if I think I'm getting it done at the end of the day, I'm sadly mistaken. 

Second half was more promising.


I'd like to get back to running, but not if it's going to trigger chronic back pain bad enough for me to binge out on painkillers.

Splits
Distance:    8000
Time:    36:35.1
1st half:    18:36.0
2nd half: 17:59.0
Avg/500m:    02:17.2
Drag Factor:    118
Per Mile:    00:07:22

10,000m on Concept2 Model D, 45:52.7, 8 MAY 19, Springfield, Virginia

iThink: none

WX at 6 AM (10) May 08     60.6 (15.9)     58.6 (14.8)     30.11 (1019)     Calm RH 93

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 146/163

Was watching the first half of the Yale-Penn Ivy League lacrosse championship on demand; 10km is about just long enough to get through msot of one half if I skip through commercials.

The days I have traction, like two days ago, I need to have done this before going in because I feel so out of sorts after getting stretched out.

Splits
Distance:    10000
Time:    45:52.7
Avg/500m:    02:17.6
Drag Factor:    119
Per Mile:    00:07:23

8,000m on Concept2 Model D, 35:45, 3 MAY 19, Springfield, Virginia

iThink:
Journey, "Remember Me"

WX at 6 AM (10) May 03     59 (15)     59 (15)     30.02 (1016)     Calm     mist

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 148/166

Wasn't sure how I was going to feel, but it had been a few days and I was taking it easy deliberately after traction.  Still, I need to get endurance work in to burn lard, and this is it.

This was pleasantly faster than I expected.

Splits
Distance:    8000
Time:    35:45.3
Avg/500m:    02:14.1
Drag Factor:    116
Per Mile:    00:07:12

10,000m on Concept2 Model D, 46:18.7, 29 APR 19, Springfield, Virginia

iThink: None

WX at      10 PM (2) Apr 29     55 (13)     50 (10)     30.23 (1023)     SSE 6 RH 81

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 138/154

I was watching the first half of the North Carolina-Syracuse game in the play-in round of the ACC lacrosse championship.  My distance vision is starting to go, unfortunately.

On the bright side, I was cranking negative splits all the way to the end.  I did not by any stretch expect to be cranking 2:15/500m on a day that I planned to go easier.  Good deal.

Splits
Distance:    10000
Time:    46:18.7
Avg/500m:    02:18.9
Drag Factor:    116
Per Mile:    00:07:27

10,000m on Concept2 Model D, 44:57.5, 27 APR 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Ultimate Fakebook, "Record Release Party"

WX at 2 PM (18) Apr 27     69 (21)     26 (-3)     29.75 (1007)     WNW 13G26 RH 19

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 151/168

First endurance work since last week.  When I run, my back hurts like hell.  I'm hoping rowing won't aggravate my back.

First half was hard, but second half I got some surprising speed at the back half.

Splits
Distance:    5000
Time:    22:16.5

Distance:    10000
Time:    44:57.5
Avg/500m:    02:14.9
Drag Factor:    115
Per Mile:    00:07:14

3.03mi, 30:52, 25 APR 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Apr 25 56.7 (13.7) 50.2 (10.1) 29.9 (1012) Calm RH 78

Odometer 19: 16.7mi

Z3. Average/max heart rate = 149/165

Lots of mobility work to offset the back pain I've been feeling most of the last few weeks. I hope it works, but it's cutting into my running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 10:12 30:52 10:12 10:12 3.03

4.11mi, 40:08, 23 APR 19, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop The World"
Journey, "Still They Ride"

WX at 6 AM (10) Apr 23 46.6 (8.1) 45.0 (7.2) 30.06 (1017) Calm RH 94

Odometer 19: 13.6mi

Z3. Average/max heart rate = 149/165

Only got 4 hours of sleep but forced myself to get at it this morning. I can't afford to bag it much longer as I'm starting to lard out. The iThinks this morning were throwbacks to the mid 1990s and early 1980s respectively, although I'm not sure where the Journey song came from.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:01 12:01 10:01 10:01 1.20
0.85 20:12 08:10 09:37 09:51 2.05
0.85 29:07 08:55 10:30 10:03 2.90
1.21 40:08 11:01 09:06 09:46 4.11

3.03mi, 35:09, 19 APR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Apr 19 67.1 (19.5) 59.2 (15.1) 29.76 (1007) SSE 8 RH 75

Odometer 19: 9.5mi

Z2. Average/max heart rate = 136/151

Exhausted all week and only rowed once aside from this. I need to figure out how to get some energy back as I am more or less out of gas all the time. I had to force myself to get up and do this lest I go the entire week without running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 35:09 35:09 11:36 11:36 3.03

10,000m on Concept2 Model D, 46:18.1, 16 APR 19, Springfield, Virginia

iThink:
None as I was watching the first half of UMass-Towson on Lax Sports Network.

WX at 10 PM (2) Apr 15     49.5 (9.7)     28.4 (-2.0)     30.02 (1016)     W 10 RH 43

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 141/160

Not a great erg, but I should preface that I haven't been on it in a while.  Maybe I need to start getting back on it again so I have some resistance work to offset the running.  Also, it might help with more general weight-bearing work for the back, since the rehab workouts seem to have a side effect of reducing residual pain.

The hard part of watching lacrosse games on the erg is the amount of background noise the Concept2 generates.  I don't want to crank up the volume too much at this hour.

Splits
Distance:    10000
Time:    46:18.1
Avg/500m:    02:18.9
Drag Factor:    114
Per Mile:    00:07:27

5.35mi, 55:51, 13 APR 19, Springfield, Virginia

iThink:
Some very uncharacteristic song that I forgot after returning
Chris Roe, "The Fastest Men on Earth"

WX at 11 AM (15) Apr 13 70.0 (21.1) 63.0 (17.2) 30.11 (1019) ENE 6 RH 79

Odometer 18B: 355.4mi

Z3 high. Average/max heart rate = 151/169

Hard slow run as I haven't run except maybe once in the last week. This past week was utterly exhausting at work and I am completely crispy toast. Today was also a bit warmer and more humid, so I had to work harder.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:52 12:52 10:38 10:38 1.21
1.30 26:45 13:53 10:41 10:39 2.51
1.63 43:56 17:11 10:32 10:37 4.14
1.21 55:51 11:55 09:51 10:26 5.35

4.56mi, 46:36, 9 APR 19, Springfield, Virginia

iThink:
Johns Hopkins Pep Band playing Green Day, "Holiday"

WX at 6 AM (10) Apr 09 59 (15) 57 (14) 29.7 (1005) Calm mist RH 93

Odometer 18B: 350.0mi

Z3. Average/max heart rate = 147/164

First run in a while, at least post-PT test. Man, I am tired, and this was not a fast run. Fortunately, it didn't have to be.

Re: iThink, I'm still having post-Homecoming band afterglow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:28 12:28 10:28 10:28 1.19
1.08 23:14 10:47 09:59 10:14 2.27
1.08 34:46 11:32 10:41 10:23 3.35
1.21 46:36 11:50 09:47 10:13 4.56

Record APFT, 286 points, 4 APR 19, Arlington, VA

iThink: Bob Mould, "I Fought"

WX at 7 AM (11) Apr 04 48.0 (8.9) 37.0 (2.8) 30.41 (1029) Calm

Odometer 19: 6.5mi

Z4 high.  Average/Max heart rate = no reading

I'm pretty sure I wouldn't have done anywhere close to what I ran last year, given my bad back, but I definitely exceeded expectations on this test.  Body fat percentage was well within tolerances, so it's all good.

Splits:
Pushups: 67
Situps: 75
2MR: 15:47

4.10mi, 41:47, 31 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at N7 PM (23) Mar 31 50.0 (10.0) 22.6 (-5.2) 29.97 (1014) NW 21H32 RH 33

Odometer 19: 4.1mi

Z3. Average/max heart rate = 148/159

Recovery run today, but also breaking in new shoes. Going back to New Balance 880s after the Asics Gel-Cumulus 20s I had. I'll phase in the new shoes, as I have some time left on the old ones, but I needed an easy shift after yesterday's harder run. It's all downshift until the PT test on Thursday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:46 12:46 10:44 10:44 1.19
0.85 21:11 08:26 09:55 10:23 2.04
0.85 30:14 09:03 10:38 10:28 2.89
1.21 41:47 11:33 09:33 10:11 4.10

6.04mi, 58:52, 30 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at Noon (16) Mar 30 66.9 (19.4) 42.4 (5.8) 29.99 (1015) SE 6 RH 40

Odometer 18B: 345.5mi

Z4. Average/max heart rate = 157/172

Today was tough! What I wasn't prepared for was a temperature 30F above what I've been used to running the last few weeks. Add the sun to that and I ran somewhat inconsistent pace, but still better than what I might've expected otherwise. I can't argue based on the splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:46 11:46 09:43 09:43 1.21
2.34 34:31 22:46 09:44 09:43 3.55
1.28 47:23 12:52 10:03 09:49 4.83
1.21 58:52 11:28 09:29 09:45 6.04

5.46mi, 53:56, 28 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Mar 28 29.1 (-1.6) 26.2 (-3.2) 30.44 (1030) Calm RH 88

Odometer 18B: 339.5mi

Z3 high. Average/max heart rate = 150/166

I did not want to sally forth, as I'm tired. My job has been crushing me into the ground and home is not great. I got at it, but my heart is empty.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:05 12:05 10:04 10:04 1.20
1.29 24:54 12:49 09:56 10:00 2.49
1.65 41:26 16:32 10:01 10:01 4.14
1.32 53:56 12:30 09:28 09:53 5.46

4.85mi, 51:08, 26 MAR 19, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (10) Mar 26 42.6 (5.9) 28.4 (-2.0) 30.15 (1020) N 7 RH 56

Odometer 18B: 333.8mi

Z3. Average/max heart rate = 145/164

Slow run, partly out of being tired, partly because I didn't completely purge myself before rolling out and there aren't any places to go along the way. Oops.

It was surprisingly breezy today, so in spite of the temperature, snivel gear was warranted.

Today's iThink is sadly appropriate to my life right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:43 12:43 10:30 10:30 1.21
1.29 26:15 13:32 10:30 10:30 2.50
1.29 39:35 13:21 10:21 10:27 3.79
1.06 51:08 11:32 10:53 10:32 4.85

5.0mi, 47:26, 23 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 8 AM (12) Mar 23 36.3 (2.4) 18.5 (-7.5) 30.04 (1017) WNW 16G22 RH 47

Odometer 18B: 329.0mi

Z4. Average/max heart rate = 154/171

First run in a few days, partly because of weather, partly because of lack of motivation.

Also, I've been struck by a particularly virulent case of the fuckits lately.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:03 12:03 09:57 09:57 1.21
1.28 24:15 12:12 09:32 09:44 2.49
1.30 36:40 12:25 09:33 09:41 3.79
1.21 47:26 10:46 08:54 09:29 5.00

4.09mi, 41:15, 20 MAR 19, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop the World"
Journey, "Only the Young"

WX at 6 AM (10) Mar 20 28.2 (-2.1) 22.3 (-5.4) 30.39 (1029) Calm RH 78

Odometer 18B: 324.0mi

Z3. Average/max heart rate = 148/163

I almost didn't make it out. It was like pulling teeth. Followup running gait analysis says the increased cadence is right on target.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:37 12:37 10:31 10:31 1.20
0.84 20:55 08:18 09:53 10:15 2.04
0.84 29:52 08:57 10:40 10:22 2.88
1.21 41:15 11:23 09:25 10:05 4.09

5.36mi, 58:34, 17 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"
Death Cab for Cutie, "Northern Lights"

WX at 4 PM (20) Mar 17 51.8 (11.0) 14.2 (-9.9) 30.16 (1021) WNW 8 RH 21

Odometer 18B: 319.9mi

Z3. Average/max heart rate = 145/160

Easy recovery run, deliberately so, especially after yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:25 13:25 11:05 11:05 1.21
1.29 27:58 14:33 11:17 11:11 2.50
1.65 46:07 18:09 11:00 11:07 4.15
1.21 58:34 12:27 10:17 10:56 5.36

7.52mi, 71:07, 16 MAR 19, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop the World"

WX at 1 PM (17) Mar 16 51.1 (10.6) 17.4 (-8.1) 30.14 (1020) NW 18H26 RH 26

Odometer 18B: 314.5mi

Z4 high. Average/max heart rate = 164/176

First run in a few days. I jackrabbitted the first leg and paid for it later, but the weather is amazing and I couldn't pass it up. I will pay for this later, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 16:10 16:10 09:02 09:02 1.79
0.90 25:11 09:01 10:01 09:22 2.69
2.33 47:22 22:10 09:31 09:26 5.02
1.29 59:59 12:38 09:47 09:30 6.31
1.21 71:07 11:08 09:12 09:27 7.52

4.07mi, 42:57, 14 MAR 19, Springfield, Virginia

iThink:
Ennio Morricone, "The Untouchables"

WX at 6 AM (10) Mar 14 46.0 (7.8) 34.5 (1.4) 30.17 (1021) S 5 RH 63

Odometer 18B: 314.5mi

Z3 high. Average/max heart rate = 145/160

Not fast, and I wanted to sleep in, but I had to get this one in. I felt better in the last mile, but this is a "have to do" more really than a "want to do."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:02 13:02 10:57 10:57 1.19
0.84 21:42 08:40 10:20 10:41 2.03
0.83 30:57 09:15 11:08 10:49 2.86
1.21 42:57 12:00 09:55 10:33 4.07

5.36mi, 51:02, 13 FEB 19, Springfield, Virginia

iThink:
The Connells, "Upside-Down"
Saint Raymond, "Dancing"

WX at 6 AM (10) Mar 13 27.0 (-2.8) 22.5 (-5.3) 30.34 (1027) Calm RH 82

Odometer 18B: 310.4mi

Z4. Average/max heart rate = 154/172

All in all, the splits were faster than usual, although it's literally been six days since I last ran because work has been absolutely fucking murder and I have been trading exercise for sleep I have to have.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:36 11:36 09:36 09:36 1.21
1.29 23:53 12:17 09:31 09:33 2.50
1.64 39:56 16:02 09:47 09:39 4.14
1.22 51:02 11:06 09:06 09:31 5.36

4.1mi, 42:42, 7 MAR 19, Springfield, Virginia

iThink:
The Bats, "Flowers and Trees"

WX at 6 AM (11) Mar 07 21.9 (-5.6) 14.2 (-9.9) 30.36 (1028) Calm RH 71

Odometer 18B: 305.1mi

Z3. Average/max heart rate = 143/163

Easy run, very tired. I needed to get one out, no matter how draggy I felt. It was difficult getting out of bed.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:01 13:01 10:46 10:46 1.21
0.84 21:48 08:47 10:27 10:38 2.05
0.84 31:03 09:15 11:01 10:45 2.89
1.21 42:42 11:39 09:38 10:25 4.10

6.81mi, 63:35, 5 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "The End of Things"
Bob Mould, "The Descent"

WX at 9 AM (14) Mar 05 31.1 (-0.5) 10.6 (-11.9) 30.14 (1020) NW 3 RH 41

Odometer 18B: 301.0mi

Z4. Average/max heart rate = 158/171

Hard run, didn't feel very fast, although the legs suggest I was being more consistent than I thought. This did not feel good, though, and the HRM is the proof.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.78 16:20 16:20 09:11 09:11 1.78
0.90 25:02 08:42 09:40 09:20 2.68
1.28 36:59 11:57 09:20 09:20 3.96
1.65 52:48 15:49 09:35 09:25 5.61
1.20 63:35 10:47 08:59 09:20 6.81

8,000m on Concept2 Model D, 35:22.4, 4 MAR 19, Springfield, Virginia

iThink: Hilary Duff, "Wake Up"

WX at 05:56    NW 9 G 23    10.00    Mostly Cloudy    SCT023 BKN031    35    28             75%    28    NA    29.85    1011.2   

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 148/161

Reconstructed listing as I forgot to post the erg yesterday.  Not great, not slow, but better than nothing.  First half was run hard, but the second was surprisingly not much slower than the second, as I was warmed up already.

Splits
Distance:    8000
Time:    35:22.0
Avg/500m:    02:12.6
Drag Factor:    110
Per Mile:    00:07:07

5.93mi, 61:43, 28 FEB 19, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (11) Feb 28 39.7 (4.3) 33.1 (0.6) 30.03 (1016) N 3 RH 76

Odometer 18B: 294.2mi

Z3. Average/max heart rate = 143/157

Today kind of sucked. I needed to run, but had no gas in the tank.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.42 25:06 25:06 10:22 10:22 2.42
1.39 40:00 14:55 10:44 10:30 3.81
2.12 61:43 21:43 10:14 10:24 5.93

4.10mi, 40:45, 26 FEB 19, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at 6 AM (11) Feb 26 25.2 (-3.8) 17.4 (-8.1) 30.4 (1029) ESE 3 RH 72

Odometer 18B: 288.3mi

Z3 high. Average/max heart rate = 152/169

Not far, but not seemingly easy or hard, as the cadence/tempo experiment continues. This might be junk miles, but any miles are useful these days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:34 12:34 10:29 10:29 1.20
0.84 20:47 08:13 09:46 10:11 2.04
0.84 29:40 08:53 10:35 10:18 2.88
1.22 40:45 11:05 09:05 09:56 4.10

4.1mi, 40:36, 24 FEB 19, Springfield, Virginia

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

WX at 5 PM (22) Feb 24 62.2 (16.8) 46.4 (8.0) 29.48 (998) W 7 RH 56

Odometer 18B: 284.2mi

Z3. Average/max heart rate = 149/164

Easy recovery, one that semed to go well, but the weather was as good as it'll get. More experiments with tempo and cadence, which seem to be working.

A good recovery run, although it might've been too fast for a true recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:10 12:10 10:08 10:08 1.20
0.84 20:22 08:12 09:46 09:59 2.04
0.84 29:13 08:51 10:32 10:09 2.88
1.22 40:36 11:23 09:20 09:54 4.10

6.83mi, 64:24, 23 FEB 19, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 1 PM (18) Feb 23 39.0 (3.9) 33.6 (0.9) 30.36 (1028) Calm light rain RH 80

Odometer 18B: 280.1mi

Z. Average/max heart rate = 158/170

I was experimenting with tempo as I had a gait analysis done on Thursday; the takeaway was that I had an imbalanced stride (to the right side) and my foot strike cadence was a little slow (about 165spm versus the 174spm that was recommended).

Today was certainly faster but I'm not sure if it's just because of not having worked out in a while or what.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 16:01 16:01 08:57 08:57 1.79
0.91 24:57 08:56 09:49 09:14 2.70
1.28 36:59 12:02 09:24 09:18 3.98
1.65 53:06 16:07 09:46 09:26 5.63
1.20 64:24 11:18 09:25 09:26 6.83

16,500m on Concept2 Model D, 82:28.6, 20 FEB 19, Springfield, Virginia

iThink: None as I was watching the UNC-Harvard lacrosse game

WX at Noon (17) Feb 20     30 (-1)     28 (-2)     30.48 (1032)     Calm     ice pellets; mist

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/155

I'm probably going to regret cranking away on the erg for almost 90 minutes, but I needed to do something other than sit in the house and be a fat piece of shit.


I should've watched a more exciting game than UNC vs. Harvard, though.

Splits
Distance:    16500
Time:    1:22:28.6
Avg/500m:    02:30.0
Drag Factor:    111
Per Mile:    00:08:03

7.0mi, 71:37, 18 FEB 19, Springfield, Virginia

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

WX at 1 PM (18) Feb 18 49.5 (9.7) 31.1 (-0.5) 30 (1015) NNW 13 RH 48

Odometer 18B: 271.8mi

Z4. Average/max heart rate = 151/167

Ugly start as before, hard run, and slower than before, but not as gritty.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 20:01 20:01 10:19 10:19 1.94
0.91 29:48 09:48 10:46 10:28 2.85
1.29 42:55 13:06 10:09 10:22 4.14
1.65 59:46 16:52 10:13 10:19 5.79
1.21 71:37 11:51 09:47 10:14 7.00

6.6mi, 67:22, 16 FEB 19, Springfield, Virginia

iThink:
Touché Amoré, "Benediction"

WX at Noon (17) Feb 16 39.9 (4.4) 16.9 (-8.4) 29.93 (1013) N 7

Odometer 18B: 264.8mi

Z4. Average/max heart rate = 150/167

This run was a hard run but slow. I don't think I've worked as hard not to quit as I did in the first 3 miles of this run. I am probably more exhausted than I think.

Many different iThink selections, but none would stick except one.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.93 19:09 19:09 09:55 09:55 1.93
0.91 29:01 09:52 10:50 10:13 2.84
2.73 56:50 27:49 10:12 10:12 5.57
1.02 67:22 10:31 10:19 10:13 6.59

4.10mi, 42:00, 13 FEB 19, Springfield, Virginia

iThink:
D.R.I., "Couch Slouch"

WX at 6 AM (11) Feb 13 35 (2) 33 (1) 29.78 (1008) Calm RH 93

Odometer 18B: 258.2mi

Z3 anaerobic threshold-Z4. Average/max heart rate = 148/165

I don't think I ever would've envisioned today's iThink, but stranger things have happened.

I was overdressed for today's run, so it was ugly and kind of slow. That's still preferable to no run at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:53 12:53 10:39 10:39 1.21
0.84 21:17 08:25 10:01 10:23 2.05
0.84 30:18 09:01 10:44 10:29 2.89
1.21 42:00 11:41 09:40 10:15 4.10

8,000m on Concept2 Model D, 38:47.1, 11 FEB 19, Springfield, Virginia

iThink:
various snippets of the concert my kids sang in last Friday and Saturday

WX at 7 AM (12) Feb 11     32.7 (0.4)     30.9 (-0.6)     30.26 (1024)     Calm     light rain RH 92

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 130/137

Easy recovery erg after yesterday's long run.  Also needed to do some mobility work for hamstrings as they were tight from doing single-leg dummbell lunges, which always leaves me sore.

Splits
Distance:    8000
Time:    38:47.1
Avg/500m:    02:25.4
Drag Factor:    110
Per Mile:    00:07:48

9.13mi, 91:11, 10 FEB 19, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra remix)"
Ariana Grande, "Break Free" (Sebastian Wibe remix)"

WX at 4 PM (21) Feb 10 39.0 (3.9) 13.6 (-10.2) 30.49 (1032) SSE 7 RH 34

Odometer 18B: 254.1mi

Z3 threshold-Z4. Average/max heart rate = 153/169

First run since Wednesday. It was that bad of a week. So I decided on 9 miles at about anaerobic threshold, and it was a pretty good run, especially the last two miles, where I started to really pick it up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.21 22:07 22:07 10:00 10:00 2.21
1.46 37:01 14:54 10:12 10:05 3.67
1.63 54:06 17:06 10:29 10:12 5.30
2.06 74:16 20:10 09:47 10:05 7.36
1.77 91:11 16:55 09:33 09:59 9.13

4.08mi, 42:46, 6 FEB 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life

WX at 6 AM (11) Feb 06 41 (5) 39 (4) 30.14 (1020) Calm mist RH 93

Odometer 18B: 245.0mi

Z3. Average/max heart rate = 140/157

Recovery run. Preferable to sleeping in, which almost did this morning. I am suffering from a chronic case of lack of motivation.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:47 12:47 10:39 10:39 1.20
0.84 21:27 08:40 10:19 10:31 2.04
0.85 30:40 09:13 10:50 10:37 2.89
1.19 42:46 12:06 10:11 10:29 4.08

6.42mi, 68:57, 5 FEB 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet"
Chris Roe, "The Fastest Men in the World"

WX at 6 AM (11) Feb 05 34.9 (1.6) 32.2 (0.1) 29.98 (1015) SE 5 RH 89 WC 30 (-1)

Odometer 18B: 240.9mi

Z4. Average/max heart rate = 145/166

Today almost turned out poorly as I needed to stop around the 4-mile mark for a pit stop. Once I got that outo fthe way I felt a lot better. I spent a substantial amount of time walking, although I didn't do as much mobility work before starting as I did in previous days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:04 12:04 09:58 09:58 1.21
1.28 25:23 13:19 10:25 10:12 2.49
2.01 49:40 24:17 12:05 11:02 4.50
1.02 59:54 10:14 10:02 10:51 5.52
0.90 68:57 09:03 10:03 10:44 6.42

5.59mi, 57:56, 2 FEB 19, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986
Game Theory and Perry Como (alternating versions), "Seattle"

WX at Noon (17) Feb 02 31.5 (-0.3) 18.3 (-7.6) 30.34 (1027) SSE 7 RH 57

Odometer 18B: 234.5mi

Z3 high-Z4. Average/max heart rate = 147/160

Dead legs almost the entire run. I have RockTape on my knees and was probably overdressed for pants, given the temperature, but the local temperature was closer to 35 rather than 31. Holy shit did today suck monkey balls.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.71 28:02 28:02 10:21 10:21 2.71
0.83 36:33 08:31 10:16 10:19 3.54
0.84 45:48 09:15 11:00 10:27 4.38
1.21 57:56 12:09 10:02 10:22 5.59

10,000m on Concept2 Model D, 44:52.7, 1 FEB 19, Springfield, Virginia

iThink:
Richard Canavan, "Amongst the Stars"

WX at      6 AM (11) Feb 01     21 (-6)     5 (-15)     30.44 (1030)     E 3     light snow RH 48

Odometer 14B: 411.0mi

Z3, Z4 briefly.  Average/max heart rate = 146/158

It's snow showers outside.  There is no way I'm running outside.

Splits
Distance:    10000
Time:    44:52.7
Avg/500m:    02:14.6
Drag Factor:    111
Per Mile:    00:07:13

5.36mi, 53:34, 29 JAN 19, Springfield, Virginia

iThink:
Bob Mould, "Pray for Rain"
Sugar, "Tilted"

WX at 6 AM (11) Jan 29 29.7 (-1.3) 23.4 (-4.8) 29.93 (1013) ESE 3 RH 77

Odometer 18B: 228.9mi

Anaerobic threshold to Z4. Average/max heart rate = 153/172

Today felt easier. Might've been that I took yesterday off, or that I've been better about stretching and doing mobility work. It sure felt better at the start, so that's my hope that there is less suckage.

The iThink is a telling indicator of things at home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:23 12:23 10:14 10:14 1.21
1.30 25:13 12:50 09:53 10:03 2.51
1.64 41:55 16:42 10:11 10:06 4.15
1.21 53:34 11:40 09:38 10:00 5.36

5.04mi, 54:55, 27 JAN 19, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 2 PM (19) Jan 27 47.7 (8.7) 21.9 (-5.6) 29.98 (1015) SSW 6 RH 35

Odometer 18B: 223.5mi

Z3. Average/max heart rate = 148/162

Recovery run as my back was in armed rebellion all day after yesterday's run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:22 13:22 11:03 11:03 1.21
1.31 27:32 14:10 10:49 10:56 2.52
1.31 42:20 14:47 11:17 11:03 3.83
1.21 54:55 12:35 10:24 10:54 5.04

8.18mi, 82:02, 26 JAN 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet"

WX at 2 PM (19) Jan 26 38.7 (3.7) 8.4 (-13.1) 30.18 (1022) WSW 5 RH 28

Odometer 18B: 218.4mi

Z3-Z4. Average/max heart rate = 155/171

First run in days and very slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 20:54 20:54 09:57 09:57 2.10
0.74 28:30 07:36 10:16 10:02 2.84
2.49 53:51 25:22 10:11 10:06 5.33
1.65 70:25 16:34 10:02 10:05 6.98
1.20 82:02 11:37 09:41 10:02 8.18

4.09mi, 41:45, 22 JAN 19, Springfield, Virginia

iThink:
Richard Canavan, "Amongst the Stars"
James Horner, "Battle in the Mutara Nebula"

WX at 6 AM (11) Jan 22 11.8 (-11.2) 2.7 (-16.3) 30.69 (1039) Calm RH 65

Odometer 18B: 210.2mi

Z3-Z4. Average/max heart rate = 145/163

Unimpressive run, but the first in a while. I needed it, but needed to get out there and actually hit it rather than staying inside and erging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:37 12:37 10:26 10:26 1.21
0.83 20:59 08:21 10:04 10:17 2.04
0.84 29:52 08:53 10:34 10:22 2.88
1.21 41:45 11:53 09:50 10:12 4.09

10,000m on Concept2 Model D, 45:24.0, 21 JAN 19, Springfield, Virginia

iThink: None

WX at      11 AM (16) Jan 21     18.0 (-7.8)     -9.8 (-23.2)     30.35 (1027)     NW 29G39

Odometer 14B: 411.0mi

Z3 start, Z4 finish.  Average/max heart rate = 149/167


It was entirely too cold and windy to run.  So I erged instead.

Average HR is a little high because it started 10 minutes into the erg.  I was watching the documentary Spitfire, and as I was finishing up, I found I was cranking harder during the air combat maneuvering sequences.  Appropriate enough.

Splits
Distance:    10000
Time:    45:24.0
Avg/500m:    02:16.2
Drag Factor:    110
Per Mile:    00:07:18

15,000m on Concept2 Model D, 70:02.05, 20 JAN 19, Springfield, Virginia

iThink: None.

WX at      1 PM (18) Jan 20     34.5 (1.4)     19.6 (-6.9)     29.58 (1001)     WNW 23G40

Odometer 14B: 411.0mi

Z3 mostly, Z4 finish.  Average/max heart rate = 140/166

I was thinking about running but decided not to due to the wind.  15km, easy row, but on higher drag factor.

Splits
Distance:    15000
Time:    1:10:02.5
Avg/500m:    02:20.1
Drag Factor:    109
Per Mile:    00:07:31

10,000m on Concept2 Model D, 44:07.5, 18 JAN 19, Springfield, Virginia

iThink:
Let's Active, "Edge of the World"

WX at      6 AM (11) Jan 18     32.9 (0.5)     31.1 (-0.5)     30.07 (1018)     Calm

Odometer 14B: 411.0mi

Z3 start, Z4 mid-high finish.  Average/max heart rate = 154/171

I was shocked to crank 44:07 this morning.  I was not thinking I was going to be able to turn something of that speed, but I did.  I found that once I settled into that speed, it was not too difficult to hold it, until I got to about the 160-165 bpm range, at which point, it starts to become both endurance and power.

But being able to do this for the first time in a while was encouraging.  Today's iThink was pretty unusual, though.

Splits
Distance:    10000
Time:    44:07.5
Avg/500m:    02:12.4
Drag Factor:    101
Per Mile:    00:07:06

4.0+0.5mi, 42:16, 15 JAN 19, Springfield, Virginia

iThink:
AC/DC, "Thunderstruck"

WX at 9 AM (14) Jan 15 21.7 (-5.7) 19.2 (-7.1) 30.23 (1023) Calm...so I ran indoors!

Odometer 18B: 206.1mi

Z4. Average/max heart rate = 159/174

I wasn't sure how I was going to feel, but I was glad that I got in 4.5mi, at a pace that didn't feel very relaxed, and by mile 4, started to show some more signs of life! As usual, once I got through the first 25 minutes or so, I was starting to run negative splits, and that felt pretty good. Also, better than doing nothing!

The last 0.5 miles was a cooldown and that was deliberately run super slow to get heart rate down to a reasonable level before returning to the shitshow that has been work from time to time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 17:58 09:06 09:06 08:59 2.00
1.00 27:00 09:03 09:03 09:00 3.00
1.00 35:38 08:37 08:37 08:54 4.00
0.50 42:16 06:39 13:17 09:24 4.50

15,000m on Concept2 Model D, 71:11.0, 14 JAN 19, Springfield, Virginia

iThink: none

WX at      3 PM (20) Jan 14     36.7 (2.6)     17.8 (-7.9)     30.23 (1023)     NW 5 RH 45

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 146/163

It's snowy outside, so I decided for a long erg while watching Tombstone on DVD.  Not fast, but that's not the point of a 15km erg.

Splits
Distance:    15000
Time:    1:11:11.0
Avg/500m:    02:22.4
Drag Factor:    100
Per Mile:    00:07:38

5.11mi, 51:47, 10 JAN 19, Springfield, Virginia

iThink:
Chris Stamey, "Universe-Sized Arms"

WX at 6 AM (11) Jan 10 29.5 (-1.4) 10.8 (-11.8) 29.93 (1013) WNW 17G28 RH 44 WC 17 (-8)

Odometer 18B: 201.6mi

Z3-Z4. Average/max heart rate = 148/166

I spent almost 30 minutes doing mobility work before I even got out the door. Ugh. At least I got in more than 5.

Wind made a substantial difference today, and the wind chill did not help.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:02 13:02 10:41 10:41 1.22
1.34 26:31 13:29 10:04 10:21 2.56
1.34 40:17 13:46 10:17 10:20 3.90
1.21 51:47 11:30 09:30 10:08 5.11

3.21mi, 34:28, 8 JAN 19, Springfield, Virginia

iThink:
The Police, "Truth Hits Everybody"
George Sanger, "Prince Thrakhath's Theme" (yes, the one from Wing Commander II.

WX at 6 AM (11) Jan 08 39.4 (4.1) 35.8 (2.1) 30.08 (1018) SSE 6 RH 86

Odometer 18B: 196.5mi

Z3. Average/max heart rate = 136/152

Slow run, recovery pace, late start. I didn't feel like much more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.21 34:28 34:28 10:44 10:44 3.21

4.1mi, 40:56, 7 JAN 19, Springfield, Virginia

iThink:
Morten Lauridsen, "O Magnum Mysterium"
Z. Randall Stroope, "Homeland"

WX at 6 AM (11) Jan 07 35.2 (1.8) 22.8 (-5.1) 30.44 (1030) Calm RH 60

Odometer 18B: 193.3mi

Z3 high-Z4. Average/max heart rate = 142/155

Quick run to get something in before rolling out for work. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:24 12:24 10:15 10:15 1.21
0.84 20:31 08:07 09:40 10:00 2.05
0.85 29:22 08:52 10:26 10:08 2.90
1.20 40:56 11:33 09:38 09:59 4.10

4.0mi, 36:04, 4 JAN 19, Arlington, Virginia

iThink:
U2, "I Will Follow"

WX at 9 AM (14) Jan 04 35 (2) 33 (1) 30.07 (1018) Calm but indoors, so reference only.

Odometer 18B: 189.2mi

Z4. Average/max heart rate = 157/167

I did my rehab workout (albeit abbreviated and with very little time in between events), then I did four miles on the indoor track at the Pentagon.

I don't know if the track is short or if the surface makes me run faster or if I'm just faster than I thought. But I was holding my own, although the second mile I can chalk up to not being very comfortable. The last two miles were most definitely faster than the first two.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:14 09:11 09:11 09:07 2.00
1.00 27:16 09:02 09:02 09:05 3.00
1.00 36:04 08:48 08:48 09:01 4.00

5.01mi, 56:09, 3 JAN 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (16) Jan 03 50.9 (10.5) 32.4 (0.2) 30.01 (1016) NW 14 RH 49

Odometer 18B: 184.2mi

Z3. Average/max heart rate = 136/150

Slow recovery run as my legs are tired and my knees hurt. Emphasis on staying below anaerobic threshold, which I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:39 13:39 11:12 11:12 1.22
1.29 28:24 14:45 11:26 11:19 2.51
1.29 43:11 14:46 11:27 11:22 3.80
1.21 56:09 12:58 10:43 11:12 5.01

8.41mi, 83:02, 2 JAN 19, Springfield, Virginia

iThink:
Foo Fighters, "Breed"
Touché Amoré, "Home Away From Here"

WX at 1 PM (18) Jan 02 45.9 (7.7) 34.7 (1.5) 30.27 (1025) SE 5 RH 64

Odometer 18B: 179.2mi

Z3 high-Z4. Average/max heart rate = 148/164

Today was ugly and slow, although it felt better in the last four miles. Uphill is not fun. But I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 20:38 20:38 09:49 09:49 2.10
0.73 27:58 07:20 10:03 09:53 2.83
2.72 55:02 27:04 09:57 09:55 5.55
1.65 71:30 16:28 09:59 09:56 7.20
1.21 83:02 11:32 09:32 09:52 8.41

5.37mi, 54:11, 31 DEC 18, Springfield, Virginia

iThink:
Janice Whaley, "There Is A Light That Never Goes Out"
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 7 AM (12) Dec 31 37.2 (2.9) 34.3 (1.3) 30.28 (1025) Calm RH 89

Odometer 18B: 170.8mi

Z3 high-Z4. Average/max heart rate = 148/164

No easy run yesterday, but I didn't feel very fast, in spite of progressively loosening up. The negative splits were very pronounced, so it's a good thing I got out there today, this last day of 2018. May next year be better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:41 10:41 1.20
1.29 25:57 13:08 10:10 10:25 2.49
1.66 42:36 16:39 10:02 10:16 4.15
1.22 54:11 11:34 09:29 10:05 5.37

6.99mi, 71:22, 29 DEC 18, Springfield, Virginia

iThink:
The Bats, "Courage"
For Against, "Stranded in Greenland"
Ariana Grande, "Break Free" (Jon Electra remix)"

WX at 1 PM (18) Dec 29 57.4 (14.1) 36.7 (2.6) 30.12 (1019) N 7 RH 45

Odometer 18B: 170.8mi

Z4. Average/max heart rate = 154/166

Today did not feel good. I was feeling the hip flexors in a bad way after two consecutive days of GHD situps, so I need to space them out a little more. At first I thought it'd go well, then I was largely out of gas.

Easy run or rest tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.82 29:15 29:15 10:22 10:22 2.82
1.29 42:16 13:00 10:05 10:17 4.11
1.64 59:11 16:56 10:19 10:18 5.75
1.24 71:22 12:11 09:49 10:13 6.99

5.0mi, 54:16, 27 DEC 18, Springfield, Virginia

iThink:
Randy Edelman, "Armistead Is Hit"
The Smiths, "Bigmouth Strikes Again" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986
Cobalt 60, "Darwin Was Right"

WX at 6 AM (11) Dec 27 27 (-3) 25 (-4) 30.43 (1030) Calm RH 92

Odometer 18B: 163.8mi

Z3. Average/max heart rate = 141/158

After hitting the GHD situp bench for the first time in years, I was gauging how my back would feel. Today was an easy run after the last two days, mostly to see how I'd go. I was loosened up by the end, so not bad. But not fast at all.

Running progressive negative splits was particularly encouraging, though, so today was a good day in that respect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:01 14:01 11:35 11:35 1.21
1.29 28:12 14:11 11:00 11:17 2.50
1.29 42:18 14:06 10:56 11:10 3.79
1.21 54:16 11:58 09:53 10:51 5.00

5.38mi, 55:16, 26 DEC 18, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 6 AM (11) Dec 26 23.9 (-4.5) 21.2 (-6.0) 30.5 (1032) Calm RH 89

Odometer 18B: 163.8mi

Z3 high. Average/max heart rate = 145/160

For some reason I can't hold much harder than anaerobic threshold pace even when I push. I need to do a run that's harder but that requires intervals that I'm not sure if I want to do. I'm also balancing between how my back and knees are feeling versus how hard I want to try to come back.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:45 12:45 10:27 10:27 1.22
1.29 26:13 13:28 10:26 10:27 2.51
1.66 43:26 17:13 10:23 10:25 4.17
1.21 55:16 11:50 09:47 10:16 5.38

9.05mi, 90:00, 24 DEC 18, Springfield, Virginia

iThink:
Dos Gringos, "Going In For Guns"

WX at 11 AM (16) Dec 24 44.2 (6.8) 24.3 (-4.3) 30.2 (1022) WNW 18G25 RH 44

Odometer 18B: 158.4mi

Z4. Average/max heart rate = 151/163

First long run in forever. I was running mostly at anaerobic threshold in the beginning, then had to work a lot harder at the end. Still happy that I made it that far.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:28 14:28 09:51 09:51 1.47
1.96 33:55 19:27 09:56 09:53 3.43
2.13 55:45 21:49 10:15 10:02 5.56
1.99 75:31 19:46 09:56 10:00 7.55
1.50 90:00 14:29 09:39 09:57 9.05

10,000m on Concept2 Model D, 46:05.3, 22 DEC 18, Springfield, Virginia

iThink:
None, as I was watching TV.

WX at     20:56    NW 7    10.00    Fair    CLR    42    29             58%    38    NA    30.06    1018.3      

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 142/156

Instead of running, I decided to get 10km in on the erg.  I used it as a way to force myself to sit through the last episode of season two of The Marvelous Mrs. Maisel.  Probably good, or I wouldn't have gotten thru it.

Nothing ambitious, just burning lard.


Splits
Distance:    10000
Time:    46:05.3
Avg/500m:    02:18.3
Drag Factor:    102
Per Mile:    00:07:25

3.71mi, 36:50, 20 DEC 18, Springfield, Virginia

iThink:
Lee Jackson's arrangement of Albinoni's Adagio in g minor from the computer game Rise of the Triad

WX at 6 AM (11) Dec 20 32.4 (0.2) 29.5 (-1.4) 30.07 (1018) WC 28 (-2) S 5 RH 88

Odometer 18B: 149.4mi

Z4 high. Average/max heart rate = 144/161

I needed to do some mobility work but also catch upon sleep, so I went to sleep a little earlier last night, but still ran a shorter run than usual as I was on the foam roller for some release work prior to starting. I attribute the iThink today to my usual x-moose malaise and to the fact that I was thinking about the movie Rollerball (the 1975 one) last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:23 12:23 10:14 10:14 1.21
0.65 18:41 06:17 09:41 10:03 1.86
0.65 25:19 06:38 10:13 10:05 2.51
1.20 36:50 11:30 09:35 09:56 3.71

3.01mi, 29:35, 19 DEC 18, Springfield, Virginia

iThink:
The Lemonheads, "Tenderfoot"
Limp Bizkit and DMX, "Rollin'" (Urban Assault mix)

WX at 6 AM (11) Dec 19 24.1 (-4.4) 21.6 (-5.8) 30.2 (1022) Calm RH 89

Odometer 18B: 145.7mi

Z4 high. Average/max heart rate = 148/162

Late start as I was up late and I need sleep. But I need to run. So today's run was short, in part because I decided to do some preparatory work with the foam roller beforehand and I think it helped.

I'll leave aside the reality that I am running slow as shit relative to what relative effort might've felt like. Or I'm old as shit. Or both.  The constrasting iThinks today (to include snippets of yesterday's) might've been an indicator.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.01 29:35 29:35 09:50 09:50 3.01

5.34mi, 52:19, 18 DEC 18, Springfield, Virginia

iThink:
Elaine Hagenberg, "As The Rain Hides the Stars"

WX at 6 AM (11) Dec 18 38.5 (3.6) 20.5 (-6.4) 30.09 (1018) NW 9 RH 47

Odometer 18B: 142.7mi

Z3 high. Average/max heart rate = 146/165

Today was surprisingly fast and remarkably enough, I didn't run that hard, relatively speaking. I'm glad I went for a run, although I'm hurting on sleep. In all, a good day. Surprisingly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:17 12:17 10:14 10:14 1.20
1.28 25:08 12:51 10:02 10:08 2.48
1.64 41:19 16:11 09:52 10:02 4.12
1.22 52:19 10:59 09:00 09:48 5.34

6,000m on Concept2 Model D, 27:36.6, 15 DEC 18, Springfield, Virginia

iThink: none

WX at      4 PM (21) Dec 15     53 (12)     51 (11)     29.96 (1014)     NNW 6     heavy rain; mist

Odometer 14B: 411.0mi

Z3 threshold.  Average/max heart rate = 151/160

First time erging in, well, pretty much forever.  First 5km were done pretty hard, and the last 1km was done mostly as recovery.  It's raining and I didnt' feel like venturing outside.  So the erg it is.

Splits
Distance:    6000
Time:    27:36.6
Avg/500m:    02:18.0
Drag Factor:    101
Per Mile:    00:07:24

5.35mi, 56:23, 14 DEC 18, Springfield, Virginia

iThink:
Rush, "Subdivisions"
Rush, "Middletown Dreams"

WX at 6 AM (11) Dec 14 30.6 (-0.8) 28.6 (-1.9) 30.4 (1029) Calm RH 92

Odometer 18B: 137.3mi

Z3. Average/max heart rate = 145/163

Unambitious run with not much desire to push hard. I needed to run off my sins from yesterday, and to work off my seething unease at some of the scorching lack of leadership I've seen in my work lately. Thus the iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:22 13:22 11:08 11:08 1.20
1.33 27:50 14:28 10:52 11:00 2.53
1.60 44:29 16:39 10:24 10:46 4.13
1.22 56:23 11:54 09:46 10:32 5.35

5.35mi, 54:26, 13 DEC 18, Springfield, Virginia

iThink:
The Connells, "Fun & Games"

WX at 6 AM (11) Dec 13 36.0 (2.2) 28.2 (-2.1) 30.22 (1023) Calm RH 73

Odometer 18B: 132.0mi

Z3 high. Average/max heart rate = 149/167

Didn't feel great, but it's a step towards the road to recovery. I guess that's better than sleeping in, and I was sorely tempted to do the latter this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:35 12:35 10:30 10:30 1.20
1.28 25:44 13:09 10:16 10:23 2.48
1.66 42:46 17:02 10:16 10:20 4.14
1.21 54:26 11:40 09:38 10:11 5.35

2.98mi, 29:56, 12 DEC 18, Springfield, Virginia

iThink:
Jackson Browne, "For America"
Bear McCreary, "Passacaglia"
Bear McCreary, "Capricoperatica"

WX at 6 AM (11) Dec 12 23.7 (-4.6) 20.5 (-6.4) 30.16 (1021) Calm RH 87

Odometer 18B: 126.6mi

Z3 high. Average/max heart rate = 148/166

Unremarkable short run, truncated by the fact that I snoozed a little bit this morning and had to shave some mileage off to compensate before rolling out to work. At least I got out the door, so there's that, at least.

The first iThink is a trending indicator of current events.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.98 29:56 29:56 10:03 10:03 2.98

4.10mi, 41:07, 10 DEC 18, Springfield, Virginia

iThink:
The Bats, "Courage"

WX at 6 AM (11) Dec 10 31.3 (-0.4) 15.6 (-9.1) 30.11 (1019) N 6 RH 51 WC 24 (-4)

Odometer 18: 123.6mi

Z3-Z4. Average/max heart rate = 148/167

Respectable run, for my back hurting. Things were decidedly better on the return leg in spite of the slower splits as it's mostly uphill on the 3rd leg. It was not as chilly as the temperatures might suggest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:42 12:42 10:35 10:35 1.20
0.84 20:55 08:13 09:47 10:15 2.04
0.85 29:38 08:43 10:15 10:15 2.89
1.21 41:07 11:28 09:29 10:02 4.10

7.7mi, 91:41, 8 DEC 18, Springfield, Virginia

iThink:
Dos Gringos, "Has Anybody Seen My Wingman?"

WX at 1 PM (18) Dec 08 39.0 (3.9) 13.6 (-10.2) 30.52 (1033) WNW 10 RH 34

Odometer 18: 119.5mi

Z3-Z4. Average/max heart rate = 145/168

I was trading running for sleep, because I needed the sleep, badly. First run in a while, and it was slow, but I was overdressed for the temperature, and the Running Partner was feeling particularly slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 14:33 14:33 09:42 09:42 1.50
4.13 60:40 46:07 11:10 10:47 5.63
0.60 76:22 15:42 26:10 12:16 6.23
1.47 91:41 15:18 10:25 11:54 7.70

7.64mi, 87:06, 5 DEC 18, Springfield, Virginia

iThink:
Nikolai Rimsky-Korsakov, "Procession of the Nobles"
Simon Preston, "Our Corporate Anthem" from the 1975 film Rollerball

WX at 7 AM (12) Dec 05 32.9 (0.5) 22.1 (-5.5) 30.08 (1018) Calm RH 64

Odometer 18: 111.8mi

Z3-Z4. Average/max heart rate = 137/166

First run since last Thursday. This is fucking embarrassing. I just can't discipline myself enough to sleep on time, and I'm staying up too late. When that happens, I have to sleep. At least today's run was worthwhile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:03 15:03 10:15 10:15 1.47
4.13 62:01 46:58 11:22 11:05 5.60
0.56 72:33 10:32 18:48 11:47 6.16
1.48 87:06 14:32 09:49 11:24 7.64