10,349+5,000m on Concept2 Model D, 49:53.5+23:25.2, 4 MAR 20, Springfield, Virginia

iThink: none as I was watching Altered Carbon

WX at Midnight (5) Mar 05     53.1 (11.7)     28.0 (-2.2)     29.94 (1013)     WSW 5

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 112/137 inaccurate

I've been unable to carve out enough time this week to get in much cardio other than the run two days ago, so I forced myself to grind out 15km on the erg tonight.  Fortunately, this is pretty much the only time I ever get to watch TV, so I did, two episodes of Altered Carbon's second season, which is impressively good.

The first set was stopped because I had a muscle cramp in my left calf, which hurt, and I had to stop.  This is a first on the erg, which I find...unhelpful.

I was nursing a case of white-hot rage to a degree where I was in my "I want to beat people to death with a baseball bat" kind of angry.  This erg helped to suppress that rage.

Splits
Distance:    10349
Time:    49:53.5
Avg/500m:    02:24.6
Drag Factor:    120
Per Mile:    00:07:46

Distance:    5000
Time:    23:25.2
Avg/500m:    02:20.5
Drag Factor:    120
Per Mile:    00:07:32

4.8mi, 48:36, 2 MAR 20, Washington, DC

iThink:
Alvvays, "He's On The Beach"

WX at 5 PM (22) Mar 02 64.9 (18.3) 30.9 (-0.6) 29.82 (1009) SSW 18 RH 28

Odometer 19B: 143.4mi

Z4. Average/max heart rate = 154/180 inaccurate

Run only, which seemed okay, until I realized I ran out with a gargantuan tailwind, which turned into a monster headwind on the way back.

It was almost 65F at the beginning of March. Warmest winter EVER.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.10 10:52 10:52 09:52 09:52 1.10
1.31 23:25 12:34 09:35 09:43 2.41
1.28 36:36 13:10 10:17 09:55 3.69
1.10 48:36 12:00 10:55 10:09 4.79

4.0mi on dreadmill, 38:05, 1 MAR 20, Quantico, Virginia

iThink:
Alvvays, "He's On The Beach"

WX at 01 12:56 S 6 10.00 Fair CLR 45 NA 44 23 NA 42 NA 30.25 1024.3

Odometer 20:51.2mi

Z4. Average/max heart rate = 155/168

First run in a bit, but also first lifting in over a week. Lower working loads but still worth it.

Hex bar deadlift 10@200/8@210/6@220
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8/6 @85
Kneeling landmine press 10/8/6@25
Plate Loaded Leg Press 15/12/10 @290
GHD situp 25 @BW
Deadbug 20 @BW
ACFT leg tuck 6 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 09:32 09:32 1.00
1.00 19:11 09:39 09:39 09:35 2.00
1.00 28:43 09:32 09:32 09:34 3.00
1.00 38:05 09:22 09:22 09:31 4.00

10,000m on Concept2 Model D, 44:50.9, 29 FEB 20, Springfield, Virginia

iThink: none as I was watching the new season of Altered Carbon on TV.

WX at 11 PM (4) Feb 29     32.9 (0.5)     10.0 (-12.2)     30.17 (1021)     WNW 13

Odometer 14B: 411.0mi

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

First workout of any kind in over a week.  The road to recovery continues, although the long hiatus was because I got a steroid injection into a joint to try to resolve back pain.  I think it's actually working.

I was not expecting to pull below 45min, but my initial pace of 2:17-ish gave way to something more along 2:10/500m and I beat the 45min cutoff as I progressively accelerated all the way through.

Splits
Distance:    10000
Time:    44:50.9
Avg/500m:    02:14.5
Drag Factor:    120
Per Mile:    00:07:13

2.0mi, 18:49, 19 FEB 20, Arlington, Virginia

iThink:
Aly & AJ, "Chemicals React"

WX at 2 PM (19) Feb 19 50.0 (10.0) 18.0 (-7.8) 30.34 (1027) NW 16

Odometer 20: 46.2mi

Z3. Average/max heart rate = 149/160 inaccurate

I'm off Celebrex for a few days and my knees hurt bad. Too bad to deadlift.

Slow run but mostly negative splits by lap most of the way through.

Dumbbell bench press 7/6/4 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @85
Seated Leg Curl 12/10/8 @100
Leg Extension 12/10/8 @90
Plate Loaded Leg Press 10/10/10 @280
Iso-situp 25/20/20 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 18:49 18:49 09:25 09:25 2.00

10,000m on Concept2 Model D, 43:07.6, 18 FEB 20, Springfield, Virginia

iThink: none as I was watching The Mandalorian.

WX at 8 PM (1) Feb 18     53.1 (11.7)     44.2 (6.8)     30.02 (1016)     Calm

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 149/168

Fastest pull at 10km I've done in, well, forever.  Don't know where the speed came from, but I admit, watching a scene where lots of Mandalorians come from out of the sky and shoot the hell out of a city was pretty damn moto.

Splits
Distance:    10000
Time:    43:07.6
Avg/500m:    02:09.4
Drag Factor:    118
Per Mile:    00:06:56

3.5mi, 30:50, 16 FEB 20, Quantico, Virginia

iThink:
Iron Maiden, "Aces High"
Aly & AJ, "Chemicals React"

WX at Noon (17) Feb 16 42.1 (5.6) 27.0 (-2.8) 30.21 (1023) Calm

Odometer 20: 46.2mi

Z4. Average/max heart rate = 152/158

A good day of lifting, increased weight in almost every category today.Easy run afterwards to work off my waffle from Waffle House this morning.

The second iThink is one of my guiltiest of guilty pleasures. It has significance that I won't go into here.


Hex bar deadlift 10@230, 8/6 @240
Dumbbell bench press 7/6/5 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @90
Seated Leg Curl 12/10/8 @100
Leg Extension 12/10/8 @85
Plate Loaded Leg Press 15/12/10 @300
Iso-situp 25/20 @BW
ACFT leg tuck 8/4 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.50 33:46 33:46 09:39 09:39 3.50

3.0mi, 30:50, 15 FEB 20, Springfield, Virginia

iThink:
Blue Oyster Cult, "Don't Fear the Reaper"

WX at 11 AM (16) Feb 15 29.7 (-1.3) 10.4 (-12.0) 30.65 (1037) SSE 5 RH 43 WC 24 (-4)

Odometer 20: 42.7mi

Z3 recovery. Average/max heart rate = 147/164

OMFG dead legs.

I thought of the opening to the ABC miniseries The Stand and how the 19-NCoV coronavirus might be compared to the Captain Trips virus in its hazards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:38 12:38 10:26 10:26 1.21
1.79 30:51 18:13 10:11 10:17 3.00

Supplemental lifting, 14 FEB 20, Arlington, Virginia

Hex bar deadlift 10/8/6 @230
Pushups 12/10/8 @4-count slow cadence
Hammer MTS Row 12/10/8 @65
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8/6@25
Landmine squat 12/10/8 @35
Rope Face Pull 12/10/8 @45.5

Increased weights all around, so all good.

5.36mi, 53:03, 14 FEB 20, Springfield, Virginia

iThink:
Bear McCreary, "Storming New Caprica"
Bear McCreary, "Assault on the Colony"

WX at 6 AM (11) Feb 14 39.2 (4.0) 23.0 (-5.0) 30.16 (1021) NW 9 RH 51

Odometer 20: 39.7mi

Z3 threshold to Z4. Average/max heart rate = 146/161

First real outdoor run in a while, and this felt okay, albeit a little hard. I did notice I was running better times than usual, although this was not apparent to me at the time. This actually felt okay, as it's faster than I've run in a while. I could feel the pounding in my knees, though.

This morning's iThink is from watching the series finale of the RDM Battlestar Galactica series last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:16 12:16 10:09 10:09 1.21
1.28 25:00 12:44 09:57 10:02 2.49
1.65 41:50 16:50 10:12 10:06 4.14
1.21 53:03 11:13 09:16 09:55 5.35

15,000m on Concept2 Model D, 69:18.7, 12 FEB 20, Springfield, Virginia

iThink: none as I was watching Virginia vs. Loyola men's lacrosse on demand.

WX at 10 PM (3) Feb 12     41.4 (5.2)     37.4 (3.0)     30 (1015)     SE 7

Odometer 14B: 411.0mi

Z3 to Z4 finish.  Average/max heart rate = 138/152

Instead of watching The Mandalorian, I decided to watch some lacrosse instead, since I didn't get to see that during the weekend.  Ah, February lacrosse, lots of kinks to work out.

I didn't feel like going too hard; 15km is hard itself, but as I warmed up, I took on a little more speed and I was finishing around 2:10/500m after starting up at around 2:20/500m and then starting to get faster.  My goal was to finish inside 70 minutes, but that was virtually guaranteed after halfway thru as I continued to accelerate.

I needed to go long since I hadn't done much in the last two days and I ate waaaaaaay too much yesterday (while I was on the road) and again today.

Splits
Distance:    15000
Time:    1:09:18.7
Avg/500m:    02:18.6
Drag Factor:    118
Per Mile:    00:07:26

4.1mi, 42:58, 10 FEB 20, Springfield, Virginia

iThink:
The Connells, "Upside Down"

WX at 6 AM (11) Feb 10 44.2 (6.8) 29.5 (-1.4) 30.22 (1023) S 8 RH 55

Odometer 20: 34.3mi

Z3. Average/max heart rate = 141/156

Recovery run after yesterday. My legs didn't feel great but didn't feel terrible, even though the splits were embarrassingly slow. The weather was pleasant but I started to outrun some rain at the end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:45 12:45 10:43 10:43 1.19
0.85 21:27 08:41 10:13 10:31 2.04
0.85 30:51 09:24 11:04 10:40 2.89
1.21 42:58 12:07 10:01 10:29 4.10

3.5mi, 30:49, 9 FEB 20, Quantico, Virginia

iThink:
John Waite, "Change"
Journey, "Only The Young"

WX at 1 PM (18) Feb 09 44 (7) 30.52 (1033) SSE 7

Odometer 20: 32.0mi

Z3 threshold/Z4. Average/max heart rate = 149/166

Hex bar deadlift 10/8/6 @220
Dumbbell bench press 7/6/5 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @90
Seated Leg Curl 12/10/8 @100
Leg Extension 12/10/8 @85
Plate Loaded Leg Press 15/12/10 @290
Deadbug 20/20/20 @BW

Surprisingly productive and actually a pretty decent set. My right knee still hurts from last Friday, though. I was pleasantly surprised at the burst of speed I had on the dreadmill today. For once I wore a HRM chest strap at the gym and it was useful to have accurate readings for once.

Don't hate me for my Vision Quest iThink today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:42 04:42 09:24 09:24 0.50
1.00 13:47 09:05 09:05 09:11 1.50
0.50 18:11 04:24 08:48 09:06 2.00
0.50 22:29 04:18 08:35 09:00 2.50
1.00 30:49 08:20 08:20 08:48 3.50

2.97mi, 30:06, 7 FEB 20, Arlington, Virginia

iThink:
The Bats, "Courage"
Hilary Duff, "Wake Up"

WX at 1 PM (18) Feb 02 45.0 (7.2) 37.0 (2.8) 29.63 (1003) S 9

Odometer 20: 28.0mi

Z3 threshold/Z4. Average/max heart rate = 154/170 inaccurate


Made it to the gym. Minor, incremental progress, but my knees hurt. On the brighter side, my back hurts much less these days.  I was a little tired from last night's 15k erg.

Hex bar deadlift 10/8/6 @220
Pushups 12/10/8 @4-count slow cadence
Hammer MTS Row 12/10/8 @65
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10 @35
Rope Face Pull 12/10 @42.5

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.246 02:21 02:21 09:34 09:34 0.25
0.246 04:42 02:21 09:33 09:34 0.49
0.246 07:00 02:17 09:17 09:28 0.74
0.246 09:26 02:27 09:56 09:35 0.98
0.246 11:37 02:10 08:50 09:26 1.23
0.246 13:53 02:16 09:13 09:24 1.48
0.246 16:05 02:13 08:59 09:20 1.72
0.246 18:17 02:11 08:52 09:17 1.97
0.246 20:27 02:11 08:50 09:14 2.22
0.246 22:36 02:09 08:45 09:11 2.46
0.246 24:39 02:03 08:19 09:06 2.71
0.246 27:42 03:03 12:23 09:23 2.95

15,000m on Concept2 Model D, 70:32.7, 6 FEB 20, Springfield, Virginia

iThink: none as I was watching The Mandalorian

WX at 8 PM (1) Feb 06     43.9 (6.6)     41.9 (5.5)     29.42 (996)     ESE 7     light rain; mist

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 136/163

Not a hard erg aside from the distance, but I was looking to do a good zone 3 row, until the end when I had some inexplicable burst of moto at the end.  I will probably regret that, especially with my left arm tendonitis.

The erg is the only time I ever seem to watch TV.  This is not necessarily a bad thing.


Splits
Distance:    15000
Time:    1:10:32.7
Avg/500m:    02:21.1
Drag Factor:    116
Per Mile:    00:07:34

5.21mi, 55:32, 5 FEB 20, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
The Connells, "Take A Bow"

WX at 7 AM (12) Feb 05 50.2 (10.1) 44.2 (6.8) 29.92 (1013) NNE 7 RH 79

Odometer 20: 30.2mi

Z3. Average/max heart rate = 141/157

First lap was inauspicious, but after a quick stop, the second was much better. Still nothing to really be proud of, but I didn't get in any mileage yesterday and I needed something after some heavy lifting yesterday. So this is what it is.

Speaking of which, yesterday's work:
Hex bar deadlift 10/8/6 @230
Dumbbell bench press 7/6/5 iso hold @50
Dumbbell row 10/8/6 @50
Standing barbell press 10/6 @90
Plate Loaded Leg Press 15/12/10 @280

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:37 13:37 11:15 11:15 1.21
1.40 29:14 15:37 11:10 11:12 2.61
1.20 41:46 12:32 10:27 10:58 3.81
1.40 55:32 13:46 09:50 10:40 5.21

6.59mi, 66:11, 3 FEB 20, Washington, DC

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (21) Feb 03 59.0 (15.0) 39.0 (3.9) 29.87 (1011) S 7 RH 47

Odometer 19B: 138.6mi

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

Today was an unexpected surprise; I was cranking faster than I expected for sure. I was pleasantly surprised as I thought I'd be dead after yesterday's deadlifts and leg presses, but actually, I felt surprisingly strong. No lifting today, all run, and a good one at that. My usual woes on hills remain, but even the most gentle downhills reaped all kinds of benefit.  So it was good.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.96 10:13 10:13 10:39 10:39 0.96
1.42 24:32 14:19 10:05 10:19 2.38
0.76 31:52 07:19 09:38 10:09 3.14
1.06 42:12 10:20 09:45 10:03 4.20
1.28 55:15 13:03 10:12 10:05 5.48
1.10 66:11 10:56 09:56 10:03 6.58

3.5mi, 33:09, 2 FEB 20, Quantico, Virginia

iThink:
Jane Siberry, "One More Colour"

WX at 1 PM (18) Feb 02 45.0 (7.2) 37.0 (2.8) 29.63 (1003) S 9

Odometer 20: 25.0mi

Z3 threshold/Z4. Average/max heart rate = 154/170 inaccurate

Hex bar deadlift 8/8/6 @230
Dumbbell bench press 7/6*/5 iso hold @50 (premature finish before end of 6)
Dumbbell row 10/8/6 @50
Standing barbell press 10/8 @85
Plate Loaded Leg Press 15/12/10 @290
Seated Leg Curl 12/10/8 @90
Seated Calf 15/12/10 @50
Iso Situp 25/20 @BW
Deadbug 2x20 @BW

Surprisingly quicker than I expected on the dreadmill but today was an experiment in heavier working loads. First increase and the reps reflected.  Deadlift and dumbbell exercises were ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:47 04:47 09:34 09:34 0.50
1.00 14:28 09:41 09:41 09:39 1.50
1.00 23:59 09:31 09:31 09:36 2.50
1.00 33:08 09:09 09:09 09:28 3.50

5.45mi, 56:58, 31 JAN 20, Washington, DC

iThink:
Sugarcult, "Dead Living"
Jane Siberry, "One More Colour"


WX at 3 PM (20) Jan 31 46.9 (8.3) 30.0 (-1.1) 30.22 (1023) Calm RH 52

Odometer 19B: 132.0mi

Z3 threshold/high. Average/max heart rate = 151/176

Hex bar deadlift 10/8/6 @220
Pushups 12/10/8 @5-count slow cadence
Hammer MTS Row 12/10/8 @60
Diamond plank 60/60/50 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10 @30
Rope Face Pull 12/10/8 @42.5

I had a tougher time today lifting. The run started slower but as usual, I was running negative splits after about two and a half miles, so it felt good by the end. I've been tired this week so it's been a challenge. The second iThink was quite unexpected but quite a pleasant change from the first, which is much closer to my usual demeanor.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.96 10:29 10:29 10:55 10:55 0.96
1.34 24:18 13:49 10:19 10:34 2.30
0.77 31:52 07:33 09:48 10:23 3.07
1.42 46:51 14:59 10:33 10:26 4.49
0.96 56:58 10:07 10:33 10:27 5.45

5.45mi, 54:33, 29 JAN 20, Washington, DC

iThink:
Gunther and Samantha Fox, "Touch Me"
Touché Amoré, "Palm Dreams"


WX at 4 PM (21) Jan 29 46.0 (7.8) 24.1 (-4.4) 30.09 (1018) N 12 RH 42

Odometer 19B: 126.0mi

Z3 high. Average/max heart rate = 151/176

Hex bar deadlift 10/8/6 @220
Pushups 12/10/8 @5-count slow cadence
Hammer MTS Row 12/10/8 @55
Diamond plank 60/60/60 seconds
Kneeling landmine press 12/10@25
Landmine squat 12/10@25

Prescibed workout and a run. Not a great time, but the weather was pleasant and it was absolutely necessary.


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 09:52 09:52 10:23 10:23 0.95
1.34 23:10 13:18 09:56 10:07 2.29
0.77 30:31 07:20 09:32 09:58 3.06
1.42 44:48 14:17 10:04 10:00 4.48
0.96 54:33 09:45 10:10 10:02 5.44

4.1mi, 40;15.3, 26 JAN 20, Quantico, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 26 12:56 NW 7 10.00 Overcast OVC050 48 NA 50 32 NA 45 NA 29.90 1012.6

Odometer 20: 21.0mi

Z4. Average/max heart rate = 161/178 inaccurate

I realize I can work out more but I need to not squander that work through overeating, which is not good.  I'm not sure why my last mile was so fast, but I'll take it.


Hex bar deadlift 10/8/6 @220
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @85
Lat pulldown 12/10/8@120
Linear Leg Press 15/12/10 @280
Seated Leg Curl 12/10/8 @85
Leg Extension 12/10/8 @85
Deadbug 2x20 @BW
ACFT Leg tuck 8 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.000 10:00 10:00 10:00 10:00 1.00
1.000 19:58 09:57 09:57 09:59 2.00
1.010 29:54 09:57 09:51 09:56 3.01
0.990 39:01 09:07 09:12 09:45 4.00
0.097 40:15 01:14 12:43 09:49 4.10

10,000m on Concept2 Model D, 44:18.6, 25 JAN 20, Springfield, Virginia

iThink: None as I was watching parts of the season 3 finale of The Marvelous Mrs. Maisel.

WX at      10 AM (15) Jan 25     48 (9)     44 (7)     29.87 (1011)     W 5     light drizzle

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 147/161

I remember why I don't watch that show.  Rachel Brosnahan is stunning but I can't stand that show.

Faster than expected this morning after an inauspicious start around 2:15/500m.  At least I got it out of the way!!!

Splits
Distance:    10000
Time:    44:18.6
Avg/500m:    02:12.9
Drag Factor:    118
Per Mile:    00:07:08

3.94mi, 37:07, 23 JAN 20, Arlington, Virginia

iThink:
The Connells, "Fun & Games"
Sugarcult, "Dead Living"

WX at 4 PM (21) Jan 23 52 (11) 42 (5) 30.14 (1021) NE 5

Odometer 19B: 120.5mi

Z3 high. Average/max heart rate = 157/182

Hex bar deadlift 10/8/6 @210
Pushups 12/10/8@very slow cadence
Hammer MTS Row 12@50, 10@50, 8@55
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10@30

Lifting at slightly higher intensity, followed by four miles of running. The run was slow, but I am fat as fuck and that I need to fix. I need more ironclad discipline to not eat shit. That remains a work in progress.

Splits

SGMT AGGRG SEGMENT PERMI AVGPC DIST
0.246 02:19 02:19.3 09:26 09:26 0.25
0.246 04:43 02:24.0 09:45 09:35 0.49
0.246 07:02 02:18.8 09:24 09:31 0.74
0.246 09:22 02:20.2 09:29 09:31 0.98
0.246 11:44 02:21.9 09:36 09:32 1.23
0.246 14:05 02:20.7 09:31 09:32 1.48
0.246 16:26 02:20.9 09:32 09:32 1.72
0.246 18:46 02:19.9 09:28 09:32 1.97
0.246 21:01 02:15.6 09:11 09:29 2.22
0.246 23:17 02:15.5 09:10 09:27 2.46
0.246 25:35 02:17.7 09:19 09:27 2.71
0.246 27:53 02:18.8 09:24 09:26 2.95
0.246 30:08 02:15.0 09:09 09:25 3.20
0.246 32:23 02:14.8 09:08 09:24 3.45
0.246 34:35 02:11.7 08:55 09:22 3.69
0.246 37:07 02:32.6 10:20 09:25 3.94

10,000m on Concept2 Model D, 43:53.4, 22 JAN 20, Springfield, Virginia

iThink: none as I was watching the last episode of College Behind Bars.

WX at 9 PM (2) Jan 22     26.6 (-3.0)     15.6 (-9.1)     30.44 (1030)     Calm

Odometer 14B: 411.0mi

Z4. Average/Max heart rate = 151/162

Today was almost a Do Nothing But Eat day, which I can't afford.  I didn't get in the 5-mile run I was hoping to do, so 10km on the erg has to suffice for now.  I was pleasantly surprised that I cranked progressively steady pace, although my heart rate was reading from the high 140s after 10 minutes to the low to mid-150s then to high 150s near the finish.



Watching College Behind Bars has been quite thought-provoking and is one of the better bits of TV I've seen in a very long time.  I want to get my kids to watch it so they will think a little more about why they do what they do in school.

Holding down an average pace of 2:11.7/500m was a nice bow on the end of the day.

Splits
Distance:    10000
Time:    43:53.4
Avg/500m:    02:11.7
Drag Factor:    121
Per Mile:    00:07:04

6.5mi, 68:11, 20 JAN 20, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Rush, "Middletown Dreams"

WX at 4 PM (21) Jan 20 34.3 (1.3) 5.4 (-14.8) 30.38 (1028) NNW 13G16 RH 28

Odometer 20: 16.5mi

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

I've spent most of this weekend trying to fix up computers I upgraded to Windows 10. I grudgingly moved them up when I realized I was at the end of support. I still have the option to run Win7 in one case but it is something I will do probably only grudgingly.

Slow run to burn lard, I sure hope it works.  That requires discipline not to waste it by overeating.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:57 12:57 10:42 10:42 1.21
2.74 42:05 29:08 10:38 10:39 3.95
1.29 55:46 13:41 10:36 10:38 5.24
1.27 68:12 12:26 09:47 10:28 6.51

3.1mi, 30:24, 19 JAN 20, Quantico, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 11:56 N 16 G 24 10.00 A Few Clouds FEW060 45 NA NA 38 NA 29.90 1012.6

Odometer 20: 10.0mi

Z4. Average/max heart rate = 163/180 inaccurate

Hex bar deadlift 10/8/6 @210
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @85
Lat Pulldown 12/10/8@120
Plate Loaded Leg Press 15/12/10 @280
Single leg deadlift 12/10/8@15
GHD situp 20/15/12

Mostly middle-effort run to sustain lard burn after lifting. I have tapped out at 200 lbs and really need to get disciplined about diet and stuff again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 19:16 09:41 09:41 09:38 2.00
1.00 29:01 09:45 09:45 09:40 3.00
0.11 30:24 01:23 12:35 09:46 3.11

5,000+5,000m on Concept2 Model D, 22:36.3/22:26.3, 18 JAN 20, Springfield, Virginia

iThink:
None as I was watching College Behind Bars.

WX at 11 PM (4) Jan 18     39.9 (4.4)     37.0 (2.8)     29.84 (1010)     SSW 15

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 152/161

The HRM says I was going zone 3 but I was definitely not going zone 3.  I needed to work off some of my lard.  I felt like a fat piece of shit because I had eaten but not done any exercise in the last day, and I can feel myself accumulating fat.  Not good.

Splits
Distance:    5000
Time:    22:36.3
Avg/500m:    02:15.6
Drag Factor:    117
Per Mile:    0:07:17

Distance:    5000
Time:    22:26.3
Avg/500m:    02:14.6
Drag Factor:    117
Per Mile:    0:07:13

6.2mi, 62:16.6, 17 JAN 20, Springfield, Virginia

iThink:
Aly & AJ, "Chemicals React"

WX at 6 PM (23) Jan 17 34.0 (1.1) 12.0 (-11.1) 30.72 (1040) NW 13 RH 39 WC 24(-4)

Odometer 20: 6.2mi

Z4. Average/max heart rate = 153/166

First real run in a while. The times reflect and I have a lot of holiday-induced lard I need to work off. This is going to take a degree of discipline that I will find difficult and I need to stack exercise with nutrition. It's the nutrition that will be the hard part.

At least there were negative splits throughout.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:20 12:20 10:17 10:17 1.20
2.19 34:34 22:13 10:09 10:12 3.39
1.60 50:45 16:12 10:07 10:10 4.99
1.21 62:16 11:31 09:31 10:03 6.20

Lifting only, 16 JAN 20, Arlington, Virginia

Hex Bar deadlift 10/8/6@200
Hammer MTS Row 12@50, 10@50, 8@50
Pushups 12/12/12@very slow cadence
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10@25

My knees hurt from the landmine press but I need to find appropriate padding.  My back has largely stopped hurting after doing deadlifts because I have been properly educated on form.

The pushups are looking promising for hand release pushups for the upcoming Army Combat Fitness Test.  I'm better off than I thought and should be able to get 30 in short order, which is my goal for performance.  My requirement in that event is 10, which I can already do.

4.5mi, 45:30, 12 JAN 20, Washington, DC

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (21) Jan 13 53.1 (11.7) 41.0 (5.0) 30.34 (1027) Calm RH 63

Odometer 19B: 115.0mi

Z4. Average/max heart rate = 154/172 inaccurate

Running with no lifting. Legs were dead, dead, dead. I felt like I was running on concrete stumps. I need to get more running in but I was pretty beat up afterwards.

The weather was too good to pass up, though, so I needed to get out there!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.09 12:06 12:06 11:06 11:06 1.09
1.15 23:00 10:55 09:29 10:16 2.24
1.16 34:44 11:44 10:07 10:13 3.40
1.10 45:30 10:46 09:47 10:07 4.50

3.0mi, 36:37, 11 JAN 20, Quantico, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (16) Jan 10 42.1 (5.6) 34.0 (1.1) 30.6 (1036) S 7

Odometer 19: 245.5mi

Z4. Average/max heart rate = 165/183 inaccurate

First full new workout and this is different. Pushups, slow, very close together, to get ready for the Army's new PT test. I realize some of my lower back woes are coming from bad form and as I started to watch form, my back has hurt a lot less. I'll pay close attention to that.

What I'm not happy about is my knees hurting from the kneeling landmine press and other knee-intensive activities. Also, my left arm tendonitis refuses to go away. Still, better than nothing, and followed by three miles on the dreadmill at zone 4.

I retired the NB880s today and tossed them. I've traded them in for ASICS GT-4000s to see how they fare. Should be an improvement, I hope.

Hex Bar deadlift 10/8/6@200
Hammer Row 12@50, 10@70, 8@100
Pushups 12/10@very slow cadence
Diamond plank 60/60/60 seconds
Kneeling landmine press 10/8@25
Landmine squat 12/10@25

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:31 09:15 09:15 09:15 2.00
1.00 27:39 09:08 09:08 09:13 3.00

10,000m on Concept2 Model D, 44:04.5, 11 JAN 20, Springfield, Virginia

iThink: None as I was watching Ken Burns and Lynn Novick's College Behind Bars

WX at Noon (17) Jan 11     66.9 (19.4)     54.7 (12.6)     30.19 (1022)     S 13

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 152/168

First erg in a bit, and today was all negative splits.  First cut was 2:12.9 but I finished with an average of 2:12.2 and a max speed of around 2:06/500m.

Splits
Distance:    10000
Time:    44:04.5
Avg/500m:    02:12.2
Drag Factor:    118
Per Mile:    00:07:06

3.94mi, 36:37, 10 JAN 20, Arlington, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (17) Jan 10 46.9 (8.3) 36.0 (2.2) 30.54 (1034) S 10

Odometer 19B: 110.0mi

Z4. Average/max heart rate = 167/177 inaccurate

First day at gym doing ANYTHING in almost a week. This is not good and it was compounded by the reality that the indoor track I've been running on is actually short. Oops.

Hammer MTS Row 12/10@50
Pushups 12/10@very slow cadence
Diamond plank 60/60second
Kneeling landmine press 10/8@20
Landmine squat 12/10@25

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.246 02:19 02:19 09:25 09:25 0.25
0.246 04:31 02:12 08:57 09:11 0.49
0.246 06:43 02:12 08:56 09:06 0.74
0.246 08:58 02:15 09:08 09:07 0.98
0.246 11:12 02:14 09:02 09:06 1.23
0.246 13:28 02:16 09:11 09:07 1.48
0.246 15:41 02:14 09:04 09:06 1.72
0.246 17:53 02:12 08:55 09:05 1.97
0.246 20:07 02:14 09:03 09:05 2.22
0.246 22:17 02:10 08:48 09:03 2.46
0.246 24:27 02:10 08:49 09:02 2.71
0.246 26:38 02:11 08:52 09:01 2.95
0.123 28:52 02:14 18:09 09:23 3.08
0.246 31:01 02:09 08:44 09:20 3.32
0.246 33:09 02:08 08:39 09:17 3.57
0.246 35:15 02:07 08:34 09:14 3.82
0.123 36:37 01:22 11:07 09:18 3.94

Lifting only, 3 JAN 2020, Quantico, Virginia

Left arm was setback doing gravitron pullups.  I can't catch a goddamn break.

Hex bar deadlift 5/5/5 @220
Dumbbell bench press 7/6 iso hold @45
Dumbbell row 10/8 @45
Standing barbell press 10/8 @85
Gravitron pullup 12/10/8@75
Plate Loaded Leg Press 15/12/10 @280
Seated Leg Curl 12/10/8 @85
Goblet squat 12/10/8 @40
ACFT Leg tuck 7@BW

No cardio today.

8,000m on Concept2 Model D, 35:34, 2 JAN 20, Springfield, Virginia

iThink:
Eduard Artemiev, "Listen to Bach (The Earth)"

WX at 10 PM (3) Jan 02     53.1 (11.7)     30.0 (-1.1)     29.89 (1012)     SSW 3

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 146/164

Wasn't sure how I was going to feel but I started inauspiciously and then moved to deliberate work.  Pulled entirely negative splits from beginning to end, from about 2:20/500m to closer to 2:10/500m.  Awesome. 

Splits
Distance:    8000
Time:    35:34.0
Avg/500m:    02:13.4
Drag Factor:    118
Per Mile:    00:07:09

Helena Cain

Something from June 7, 2012.  I do not know what made me revisit such a dark place, but I was in the death sprint to finish my doctoral dissertation.  I was in the mode of doing what needed to be done, no matter what.  I hope I never revisit that again.

"Sometimes terrible things have to be done. Inevitably, each and every one of us will have to face a moment where we have to commit that horrible sin."

"When you can be this for as long as you have to be, then you're a razor. This war is forcing us all to become razors. Because if we don't, we don't survive. And then we don't have the luxury of becoming simply human again."

10,000m on Concept2 Model D, 46:38.2, 1 JAN 20, Springfield, Virginia

iThink: none as I was watching The Expanse on TV.

WX at      11 AM (16) Jan 01     46.2 (7.9)     25.0 (-3.9)     29.88 (1011)     WNW 9

Odometer 14B: 411.0mi

Z3.  Average heart rate = around 135

First erg in a while but I didn't want to run as I think it'll pound up my back and I don't need any more back pain.  Also, the shoes are old and my knees hurt.

Goal for today was easy pulling, mostly aerobic. There's another 1km on top of it that's not accounted for as I was reading off the wrong HRM.

Splits
Distance:    10000
Time:    46:38.2
Avg/500m:    02:19.9
Drag Factor:    117
Per Mile:    00:07:30

2.0mi, 17:56, 31 DEC 19, Arlington, Virginia

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

WX at 10:52 S 6 9.00 Overcast BKN013 BKN022 OVC070 47 43 86% 44 NA 29.76 1007.6

Odometer 19B: 105.0mi

Z4. Average/max heart rate = 167/177 inaccurate

First day lifting in almost five days. This was a killer as my back was seriously starting to hurt, even after hitting it with the foam roller.  Back pain went all kinds of out of control after this, which I think is partly deadlift intensity and not lifting the last few days.

Left arm is improving, thankfully.

Hex bar deadlift 5/5/5 @220
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @80
Lat Pulldown 12/10/8@100
Plate Loaded Leg Press 15/12/10 @280
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-up 25/20
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:23 02:23 09:31 09:31 0.25
0.25 04:39 02:17 09:06 09:19 0.50
0.25 06:53 02:14 08:54 09:11 0.75
0.25 09:04 02:11 08:44 09:04 1.00
0.25 11:18 02:14 08:56 09:02 1.25
0.25 13:30 02:12 08:48 09:00 1.50
0.25 15:43 02:13 08:50 08:59 1.75
0.25 17:56 02:13 08:52 08:58 2.00

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 20:41 02:46 11:03 09:12 2.25

5.0mi, 52:40, 24 DEC 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Alvvays, "He's On The Beach"

WX at 10 AM (15) Dec 24 49.3 (9.6) 32.9 (0.5) 30.12 (1019) N 5 RH 53

Odometer 19: 240.5mi

Z4. Average/max heart rate = 148/160

Oh, did this not feel great. First time running not on the dreadmill in a long while and it makes a biiiiiiiiiig difference. Such is the price of recovery.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:48 12:48 10:40 10:40 1.20
1.29 26:08 13:20 10:20 10:30 2.49
1.29 40:08 14:00 10:51 10:37 3.78
1.22 52:40 12:32 10:16 10:32 5.00

3.0mi on dreadmill, 27:50, 22 DEC 19, Quantico, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 11 AM (16) Dec 22 35 (2) 30.46 (1031) S 5 haze

Odometer 19: 235.5mi

Z4. Average/max heart rate = 170/196 inaccurate

Abbreviated strength work since I did some yesterday, but ran 3 on the dreadmill somewhat hard, or at least an anaerobic pace. First mile was bumpy as usual but after halfway it was much easier.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6 iso hold @40
Dumbbell row 10/8 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @260
Landmine squat 12/10/8 @25
Single leg deadlift 12/10/8 @15
GHD sit-up 20
Iso sit-up on bench 20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:46 09:21 09:21 09:23 2.00
1.00 27:50 09:04 09:04 09:17 3.00

2.0mi on dreadmill, 19:06, 21 DEC 19, Fort Belvoir, Virginia

iThink:
Kirsty MacColl, "He's On The Beach"

WX at Noon (17) Dec 21 35.8 (2.1) 20.3 (-6.5) 30.56 (1034) SW 3

Odometer 19: 231.7mi

Z3. Average/max heart rate = 171/183 inaccurate

First workout in a few days and I realize if I don't work out every other day at least, my back pays for it.  Big time.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Linear Leg Press 15/12/10 @250
Landmine squat 12/10/8 @25
Single leg deadlift 12/10/8 @15
GHD sit-up 25/20/15

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:06 09:25 09:25 09:33 2.00

2.0mi, 18:50, 17 DEC 19, Arlington, Virginia

iThink:
Bob Mould, "I Fought"

WX at 1 PM (18) Dec 15 55.9 (13.3) 30.9 (-0.6) 29.95 (1014) W 16

Odometer 19: 229.2mi

Z3. Average/max heart rate = 159/175 inaccurate

Easy run after lifting. I was pressed for time and I wanted to do an easy run, so nothing too crazy. I didn't care if people passed me.

Hex bar deadlift 5/5/5 @210, getting easier
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @230
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-up 20/20
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:21 02:21 09:25 09:25 0.25
0.25 04:47 02:26 09:44 09:34 0.50
0.25 07:10 02:23 09:32 09:34 0.75
0.25 09:35 02:25 09:40 09:35 1.00
0.25 11:58 02:22 09:28 09:34 1.25
0.25 14:16 02:19 09:14 09:31 1.50
0.25 16:34 02:18 09:13 09:28 1.75
0.25 18:50 02:16 09:04 09:25 2.00

2.0mi, 19:04, 15 DEC 19, Quantico, Virginia

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

WX at 11 AM (16) Dec 15 51.1 (10.6) 36.0 (2.2) 29.98 (1015) SSW 9

Odometer 19: 226.2mi

Z3 high. Average/max heart rate = 147/161

Short run to catalyze some lard burnage after lifting. Left arm still hurts. This is not encouraging.  On the other hand, I'm making reasonable progress on the ACFT events, so I am reasonably confident I'll meet the combat arms standards that is my stretch goal.  My requirement is to meet minimums, but I don't have to do that yet.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @250/230/230
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Deadbug 20/20/20
Leg tuck 8

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:04 09:23 09:23 09:32 2.00

3.0mi, 26:48, 11 DEC 19, Arlington, Virginia

iThink:
Kirsty MacColl, "You Just Haven't Earned It, Baby"

WX at 5 PM (22) Dec 11 39.9 (4.4) 17.1 (-8.3) 30.42 (1030) WNW 9

Odometer 19B: 102.0mi

Z4. Average/max heart rate = 159/176

My back started to hurt earlier today and didn't quite get to the gym as early as I'd have liked but I still got it in. My left arm legitimately hurts and I am now avoiding anything that strains the forearm. That means no pullups or lat pulldown. However, I did run negative splits, although I deliberately started easy.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Dumbbell Goblet Squat 15/12/10 @35
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-ups 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:25 02:25 09:42 09:42 0.25
0.25 04:47 02:22 09:26 09:34 0.50
0.25 07:06 02:19 09:16 09:28 0.75
0.25 09:23 02:17 09:08 09:23 1.00
0.25 11:37 02:14 08:58 09:18 1.25
0.25 13:51 02:13 08:54 09:14 1.50
0.25 16:06 02:16 09:02 09:12 1.75
0.25 18:22 02:15 09:02 09:11 2.00
0.25 20:31 02:09 08:37 09:07 2.25
0.25 22:39 02:08 08:30 09:03 2.50
0.25 24:44 02:06 08:23 09:00 2.75
0.25 26:48 02:03 08:13 08:56 3.00

10,000m on Concept2 Model D, 45:30, 10 DEC 19, Springfield, Virginia

iThink: None.

WX at      9 PM (2) Dec 10     44 (7)     39 (4)     30.12 (1019)     NW 8     light rain

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 139/157

Finished watching First Man.  Pretty good film.  Didn't make it to the gym, so I needed to get something in today.  Not a substitute for strength work by any stretch, but better than nothing, and probably safer than running, even if the weather was good.

I was deliberately not going hard, and the only reason I broke anaerobic threshold was to try to finish in 45:30.

Splits
Distance:    10000
Time:    45:30.0
Avg/500m:    02:16.5
Drag Factor:    138
Per Mile:    00:07:19

10,000m on Concept2 Model D, 44:16.2, 9 DEC 19, Springfield, Virginia

iThink: none

WX at 7 PM (0) Dec 09     46 (8)     44 (7)     29.85 (1010)     S 3     light rain

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 145/161

First erg in what seems like forever.  I didn't get around to hitting the gym and it's too wet outside to run, so 10km on the erg it is.  I was watching portions of First Man, which is a well-done film, but it is hard for me to watch the part of the film that covers the January 27, 1967 Apollo 1 accident.  I pulled a lot harder during that scene, an indicator that maybe I have a lot of progress still left before I can put some of my demons to rest.  If I ever can.

My left arm still hurts from the damn fool pullups I did last Friday.  Dammit.

Splits
Distance:    10000
Time:    44:16.2
Avg/500m:    02:12.8
Drag Factor:    136
Per Mile:    00:07:07

4.0mi, 37:56, 8 DEC 19, Quantico, Virginia

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

WX at 11 AM (16) Dec 08 37 (3) 30.53 (1033) Calm

Odometer 19: 223.2mi

Z4. Average/max heart rate = 155/182 inaccurate

First run in a while, with some lifting. I managed to set back all the progress I'd made in trying to fix my left forearm when I did pullups two days ago. Today I substituted rope pulldowns for the lat pulldowns but I'm being judicious now, since I managed to fuck up three weeks worth of rehab work. Goddammit.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75/80
Rope lat pulldown 10/10/8 @ 50
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 15/15
Deadbug 20/20
ACFT leg tuck 8

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:19 09:27 09:27 09:40 2.00
1.00 28:41 09:22 09:22 09:34 3.00
1.00 37:56 09:14 09:14 09:29 4.00

4.53mi, 44:55, 3 DEC 19, Washington, DC

iThink:
Max, "Aim"

WX at 3 PM (20) Dec 03 48.0 (8.9) 28.0 (-2.2) 29.7 (1005) NW 12G23 RH 46

Odometer 19B: 98.5mi

Z4. Average/max heart rate = 155/174

My back started to seriously hurt, so I was trying to get some work in to offset it. It was done, though, and it was going to continue to suck for a while, but at least I got something in.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @80
Gravitron pullup 12/10/8 @ 50
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 15/15
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.97 10:11 10:11 10:30 10:30 0.97
1.30 22:24 12:12 09:23 09:52 2.27
1.30 35:31 13:07 10:05 09:57 3.57
0.96 44:55 09:24 09:48 09:55 4.53

2mi, 21:32, 30 NOV 19, Quantico, Virginia

iThink:
John Waite, "Change"

WX at Noon (17) Nov 30 44 (7) 30.1 (1019) ENE 5

Odometer 19: 218.2mi

Z3. Average/max heart rate = 146/supposedly 179 but not likely

Slow recovery run on the dreadmill after doing some lifting. I felt like I was going harder than I should've, but it certainly wasn't very fast, by design.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75
Gravitron pullup 12/10/8 @60
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 20/15
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:32 10:44 10:44 10:46 2.00

8.21mi, 88:45, 29 NOV 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet (End Credits)"
Game Theory, "Last Day That We're Young"

WX at 3 PM (20) Nov 29 51.8 (11.0) 23.5 (-4.7) 30.18 (1022) N 6 RH 32

Odometer 19: 215.2mi

Z3 high. Average/max heart rate = 146/160

Goal was LSD, which it was long, but not quite as slow as I'd expected. This was long enough where I think I was starting to get some glycogen regenesis at the end, or maybe I just had momentum to get back home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:05 13:05 10:49 10:49 1.21
1.29 27:25 14:20 11:07 10:58 2.50
2.25 51:33 24:09 10:44 10:51 4.75
2.04 73:49 22:15 10:54 10:52 6.79
1.42 88:45 14:57 10:31 10:49 8.21

5,000m on Concept2 Model D, 22:38.6, 28 NOV 19, Springfield, Virginia

iThink:
John Waite, "Change"

WX at 11 AM (16) Nov 28     48.0 (8.9)     27.7 (-2.4)     30.1 (1019)     NW 17G24 RH 44

Odometer 19: 207.0mi

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

Lifting to keep the back pain away and some cardio to catalyze the fat burn.  Today actually would be a good day to run even with the wind, but I didn't feel like it.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @70
Lat Pulldown 12/10/8 @120
Dumbbell goblet squat 15/12/10 @35
Backward lunges 12/10 @BW
Iso sit-ups 20/18/15

Splits
Distance:    5000
Time:    22:38.6
Avg/500m:    02:15.9
Drag Factor:    100
Per Mile:    00:07:17

5.9mi, 60:14, 27 NOV 19, Washington, DC

iThink:
A Day to Remember, "All I Want"
Michael Kamen, Band of Brothers Suite No. 2

WX at 3 PM (20) Nov 27 57.0 (13.9) 50.0 (10.0) 29.71 (1006) SSW 21G28 RH 77

Odometer 19B: 93.5mi

Z4. Average/max heart rate = 152/189

Only running today, putting in a down payment on whatever horrific sins I'm about to commit at Thanksgiving dinner. Not fast, but I was also doing a little people watching as I ran around the Washington Monument and back.

Readings are coming straight off the Garmin Forerunner 235, so not that accurate, as I didn't wear a chest strap today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 09:35 09:35 10:05 10:05 0.95
1.55 25:04 15:29 09:59 10:02 2.50
0.99 34:49 09:45 09:51 09:59 3.49
1.44 49:34 14:45 10:15 10:03 4.93
0.97 60:14 10:40 11:00 10:13 5.90

2.125mi, 18:45, 26 NOV 19, Arlington, Virginia

iThink:
Journey, "Only The Young"
John Waite, "Change"

WX at 5 PM (22) Nov 22 53.1 (11.7) 36.0 (2.2) 29.92 (1013) NNW 14

Odometer 19B: 87.5mi

Z4. Average/max heart rate = no reading

Day of lifting. I needed some catharsis, so I did that and added two miles of running at the back end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.13 18:45 09:40 08:33 08:48 2.13

4.0mi on dreadmill, 37:46, 24 NOV 19, Quantico, Virginia

iThink:
A Day to Remember, "All I Want"
Sisters of Mercy feat. Ofra Haza, "The Temple of Love"

WX at 11 AM (16) Nov 24 48 (9) 29.61 (1002) NW 18

Odometer 19: 206.0mi

Z4. Average/max heart rate = 160/170

Day of significant lifting, although my left arm still suffers from tendonitis. I needed to get some work in, and I did, mostly to offset the Waffle House All-Star Special I ate this morning

Also, today was entirely too hard based on HRM reading.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:03 09:29 09:29 09:31 2.00
1.00 28:31 09:29 09:29 09:30 3.00
1.00 37:46 09:14 09:14 09:26 4.00

10,000m on Concept2 Model D, 45:08.5, 22 NOV 19, Springfield, Virginia

iThink: none.

WX at 10 PM (3) Nov 22     39.9 (4.4)     30.6 (-0.8)     30.08 (1018)     Calm

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 145/159

First time on the erg in a while, but I didn't get a chance to go to the gym, due to some wholly avoidable churn at work.  It's not my fault, but I had to fix it.

I was watching Band of Brothers episode 1 while I was erging to sort of get in the mood.  The OPFOR Cdr wasn't feeling it, and was stomping on the floor.  Fortunately, the baseline noise from the erg is loud anyway.


Splits
Distance:    10000
Time:    45:08.5
Avg/500m:    02:15.4
Drag Factor:    138
Per Mile:    00:07:16

3.25mi, ~32min, 21 NOV 19, Springfield, Virginia

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

WX at 5 PM (22) Nov 21 51.1 (10.6) 36.0 (2.2) 30.14 (1020) S 8 RH 56

Odometer 19B: 85.0mi

Z3. Average/max heart rate = no reading

I needed to get in a little easier run than the day before, so I got one in. I forgot to bring my Garmin Forerunner 235. Oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.24 32:00 32:00 09:53 09:53 3.24

4.46mi, 42:33, 20 NOV 19, Washington DC

iThink:
Touché Amoré, "Palm Dreams"

WX at 11 AM (16) Nov 07 54.0 (12.2) 42.1 (5.6) 30.18 (1022) SSW 10 RH 64

Odometer 19B: 81.6mi

Z4. Average/max heart rate = 172/186 inaccurate

First workout at work and I decided to top it with a hard run. Hard but not killer run, and I enjoyed it. Not as fast as I'd like, but still good. I've reverted to some old workouts given my left arm tendinitis, but the weight work felt all right. Better to revert than to stop altogether.

The run was from the Pentagon to around the Jefferson Memorial, so a little hilly and very breezy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.28 02:43 02:43 09:42 09:42 0.28
1.02 12:30 09:47 09:35 09:37 1.30
1.88 30:28 17:58 09:34 09:35 3.18
1.01 39:59 09:31 09:25 09:33 4.19
0.27 42:33 02:34 09:31 09:33 4.46

4.09mi, 42:02, 18 NOV 19, Springfield, Virginia

iThink:
Michael Kamen, "Main Theme" from Band of Brothers

WX at 6 AM (11) Nov 18 39.9 (4.4) 35.8 (2.1) 29.9 (1012) NNW 3 RH 84

Odometer 19: 200.9mi

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

This is literally my first cardio work in 11 days. The vagaries of work have been that brutal. The last strength work I did was two days ago, using the dumbbells and mats in a hotel while traveling. It doesn't help that I have tendonitis of the left forearm, so that has really put a dent in the strength work when it hurts to pull down or grab hard with the left hand.

Splits aren't great, but they are improved some by weather, as the conditions are nice and I didn't go overboard on snivel gear.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:43 12:43 10:36 10:36 1.20
0.84 21:17 08:33 10:11 10:26 2.04
0.84 30:24 09:07 10:51 10:33 2.88
1.21 42:02 11:39 09:37 10:17 4.09

2.77mi, 28:43, 7 NOV 19, Arlington, Virginia

iThink:
Morrissey, "Hairdresser on Fire"

WX at 4 PM (21) Nov 07 61.0 (16.1) 48.0 (8.9) 30.01 (1016) WNW 6 RH 62

Odometer 19B: 76.9mi

Z3. Average/max heart rate = 146/165

Easy run after lifting. My left forearm has tendonitis and it hurts.

I am tired.

Running around the Pentagon, I did not expect this song to stick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.77 28:43 28:43 10:22 10:22 2.77

4.98mi, 48:47.1, 6 NOV 19, Springfield, Virginia

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

WX at 6 AM (11) Nov 06 38.5 (3.6) 34.9 (1.6) 30.4 (1029) Calm RH 86

Odometer 19: 196.8mi

Z3 high-Z4. Average/max heart rate = 148/163

First run from the house in forever. I was on a work schedule that required me to go into work by 6am, which required me to be on a 5:30 bus, which required me to the house by 5:00am, which meant I needed to get up by 4:40.

That work schedule pretty much licked my ass raw.

Today was not fast for the amount of rest I had hoped, I suspect, because of the lack of rest on Monday night (about 3.5 hours of sleep).

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:35 11:35 09:39 09:39 1.20
1.28 24:22 12:46 09:59 09:49 2.48
1.28 37:25 13:04 10:12 09:57 3.76
1.22 48:47 11:21 09:19 09:48 4.98

4.93mi, 53:53, 4 NOV 19, Arlington, Virginia

iThink:
(none.)

WX at 4 PM (21) Nov 04 60.1 (15.6) 39.9 (4.4) 30.25 (1024) S 12 RH 47

Odometer 19B: 74.1mi

Z3. Average/max heart rate = 145/164

No lifting today. I was running artificially slowly as I was running with an old friend and our pace was conversational. This is actually not a bad thing as I needed to probably do some less stressful running today.

Adding about 1:09 of walking at the back end. I resisted the urge to pull away - that's for a solo run, not a run talking with a friend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 22:32 22:32 10:56 10:56 2.06
0.44 27:10 04:38 10:32 10:52 2.50
1.46 42:43 15:33 10:39 10:47 3.96
0.90 52:44 10:01 11:08 10:51 4.86

5.29mi, 50:30, 2 NOV 19, Washington DC

iThink:
that dog., "Bird On A Wire"

WX at 4 PM (21) Nov 02 54.0 (12.2) 30.9 (-0.6) 30.09 (1018) S 5 RH 46

Odometer 19: 191.8mi

Z4. Average/max heart rate = 154/165

After lifting, I decided to try to run portions of the National Mall. First time doing that and I was going to land during a time where it was going to be swarming with tourists. The weather was as nice as it will ever get, so it was a must. I think I have managed to pull my left forearm muscles with gravitron pullups, which is not encouraging. I need to take some time off as this is the second thing I have managed to hurt with lifting - the other being my right lower back with deadlifts. I'll take a few weeks off with it but this is quite annoying.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 22:32 22:32 10:56 10:56 2.06
0.44 27:10 04:38 10:32 10:52 2.50
1.46 42:43 15:33 10:39 10:47 3.96
0.90 52:44 10:01 11:08 10:51 4.86

6.01mi, 60:29, 30 OCT 19, Arlington, Virginia

iThink:
The Bats, "Courage"

WX at 3 PM (19) Oct 30 66.9 (19.4) 57.0 (13.9) 30.18 (1022) SSW 6

Odometer 19B: 69.0mi

Z4. Average/max heart rate = 154/177

First real run in a long while. I wasn't sure how I'd feel, and this was largely unknown terrain, but it was useful to get back at it, especially during the middle of the day.  My right calf was cramping but that was after a day of heavy lifting the day prior.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 19:51 19:51 09:59 09:59 1.99
1.70 36:57 17:06 10:04 10:01 3.69
1.21 48:56 11:59 09:54 09:59 4.90
1.11 60:29 11:33 10:24 10:04 6.01

2.0mi on dreadmill, 17:40, 26 OCT 19, Fort Belvoir, Virginia

iThink:
The Lemonheads, "Tenderfoot"

WX at 7 PM (23) Oct 26 61.7 (16.5) 52.2 (11.2) 30.13 (1020) Calm

Odometer 19: 186.1mi

Z3-Z4. Average/max heart rate = 152/163

Dreadmill to continue lard burnage after lifting. I was thinking I was going to try to run Sunday, but it depends on weather and how I feel. The second lap was markedly faster than the first as I was geared up and just decided to run it out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 17:40 08:38 08:38 08:50 2.00

2.5mi, 23:41.2, 22 OCT 19, Arlington, Virginia

iThink:
Journey, "Only The Young"

WX at 1 PM (17) Oct 22 63.0 (17.2) 57.0 (13.9) 29.89 (1012) S 13

Odometer 19B: 62.0mi

Z3. Average/max heart rate = 149/167

Easy run after lifting. My legs are throbbing, but so long as I can squeeze cardio after lifting, it will increase the burn.

Splits

SGMT AGGRG SEGMNT PERMI AVGPC DIST
0.25 02:33 2:33.1 10:12 10:12 0.25
0.25 05:08 2:35.4 10:22 10:17 0.50
0.25 07:40 2:31.3 10:05 10:13 0.75
0.25 10:05 2:24.9 09:40 10:05 1.00
0.25 12:26 2:20.9 09:24 09:57 1.25
0.25 14:46 2:20.2 09:21 09:51 1.50
0.25 17:01 2:15.6 09:02 09:44 1.75
0.25 19:15 2:13.1 08:52 09:37 2.00
0.25 21:34 2:19.1 09:16 09:35 2.25
0.25 23:41 2:07.3 08:29 09:28 2.50

8,000+2,000m on Concept2 Model D, 43:44.7, 21 OCT 19, Springfield, Virginia

iThink:
Green Day, "Boulevard of Broken Dreams"
Green Day, "Holiday"

WX at      7 PM (23) Oct 21     57.0 (13.9)     52.9 (11.6)     30.05 (1017)     Calm

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 152/165

First time on the erg in just about forever.  I was looking to go hard for a set amount and then force out a cooldown, that in practice, wasn't much of a cool-down.  I realize the kind of stepdown pace I have to do in order to really cool down was slower than I was willing to go.  So I was a bit undisciplined, but I didn't feel like going 10km full bore.  I was pretty happy about the first 8k, though.

I didn't make it out to the gym today, although today probably should've been a rest day.  I wasn't going to completely let it slide, and I was meaning to run, but I didn't.  Oops.  Or not.

Splits
Distance:    8000
Time:    34:35.8
Avg/500m:    02:09.7
Drag Factor:    149
Per Mile:    00:06:58

Distance:    2000
Time:    09:08.8
Avg/500m:    02:17.2
Drag Factor:    149
Per Mile:    00:07:22

3.2mi, 30:00, 20 OCT 19, Quantico, Virginia

iThink:
Sacha Collisson, "Ablaze"

WX at Noon (16) Oct 20 57.9 (14.4) 55.0 (12.8) 29.86 (1011) NE 18 rain; mist

Odometer 19: 183.1mi

Z3-Z4. Average/max heart rate = 157/176

Heavy lifting this morning, with some added running at the back side to continue burning lard. Weight is at its lowest in a while, 194.6, so I've been getting leaner and I am pretty happy with that. I was completely smoked this afternoon, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:14 09:24 09:24 09:37 2.00
1.00 28:13 08:59 08:59 09:24 3.00
0.20 30:00 01:47 08:55 09:23 3.20

2.0mi recovery run, 19:32, 18 OCT 19, Arlington, Virginia

iThink:
can't remember a few days out, but I'm guessing Touché Amoré, "Palm Dreams"

WX at 16:56 NW 14 G 18 10.00 Fair CLR 64 34 32% NA NA 29.97 1015.2

Odometer 18B: somewhere around 390mi

Z3. Average/max heart rate = 148/158

Easy recovery run this time as I did a fair amount of lifting beforehand but I have been sleep deprived most of the week and I am exhausted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:50 04:50 09:41 09:41 0.50
0.50 09:50 04:59 09:59 09:50 1.00
0.50 14:45 04:55 09:50 09:50 1.50
0.50 19:32 04:47 09:34 09:46 2.00

4+1mi, 35:20+10:23, 16 OCT 19, Arlington, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (16) Oct 16 61.0 (16.1) 59.0 (15.0) 29.67 (1004) W 7 heavy rain; mist

Odometer 19B: 59.0mi

Z3-Z4. Average/max heart rate = 155/177

Some lifting to attack some nagging back pain, followed by four miles at just above threshold pace, then an easier recovery mile, then some work with the foam roller, for which it's been a while (and I felt it for sure). Still, some athletic catharsis is a good thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:04 08:49 08:49 09:02 2.00
1.00 26:51 08:47 08:47 08:57 3.00
1.00 35:20 08:30 08:30 08:50 4.00
1.00 45:44 10:23 10:23 09:09 5.00

4.0mi, 35:26, 15 OCT 19, Arlington, Virginia

iThink:
Journey, "Only the Young"

WX at 09:56 Calm 9.00 Fair CLR 62 48 60% NA NA 30.18 1022.3

Odometer 19B: 54.0mi

Z3 high. Average/max heart rate = unknown

Easy run after some heavy lifting but it was also just to shake some of the cobwebs off. As usual, this is on the indoor track in the Pentagon, which has some form of energy return and I run faster on it than I do outside.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 35:26 35:26 08:51 08:51 4.00

5.0mi, 49:40, 9 OCT 19, Springfield, Virginia

iThink:
Maritime, "Pearl"

WX at 6 AM (10) Oct 09 56.7 (13.7) 48.0 (8.9) 30.2 (1022) N 6 RH 72

Odometer 19B: 50.0mi

Z3-Z4. Average/max heart rate = supposedly 147/167

First run since Sunday. I felt okay, although this is coming after a day of lifting yesterday that included, among other things, deadlifts in anticipation of the Army's upcoming Crossfit-gone-wild PT test.

Not slow, but not blindingly fast, although the weather helped a lot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:06 12:06 10:00 10:00 1.21
1.29 25:09 13:02 10:07 10:04 2.50
1.29 38:14 13:04 10:08 10:05 3.79
1.22 49:40 11:27 09:23 09:55 5.01

4.0mi on dreadmill, 36:36, 6 OCT 19, Quantico, Virginia

iThink:
The Bats, "Courage"

WX at 11 AM (15) Oct 06 68.0 (20.0) 57.9 (14.4) 30.3 (1026) SSW 6

Odometer 19B: 45.0mi

Z3. Average/max heart rate = supposedly 167/177, but probably not

First workout after a radio frequency ablation this past wednesday of my L4, L5, and S1 nerve clusters. The pain relief is still apparent after going to the gym and I had forgotten to take my daily meds so I was working off no NSAIDS beforehand. I am mildly encouraged that things that would've induced crippling back pain didn't. So there's that.

Dreadmill went okay once I got it programmed. Weight work preceding was just where I left off last week!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 18:40 09:07 09:07 09:20 2.00
1.00 27:45 09:05 09:05 09:15 3.00
1.00 36:36 08:51 08:51 09:09 4.00

Record APFT, 287/293 points, 1 OCT 19, Arlington, VA

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Oct 01 70.0 (21.1) 62.1 (16.7) 30.16 (1021) S 5

Odometer 19B: 40.0mi

Z4 high, Z5 finish. Average/max heart rate = 170/180

First and possibly the last APFT I take in the 47-51 age bracket, depending on whether the Army embarks on their damn fool expedition of a Crossfit-gone-wild PT test.

I was pleasantly surprised at the time I ran because I'm guessing my increased speed stems from some of the squats and leg presses I've been doing, which increased some of my power, giving better speed.

My streak of 200 points in the first two events remains unbroken on active duty, not counting my forays at Ranger School.

What made this morning's test unusual was a discrepancy in grading; my grader missed one of my laps and I had to run 17 before he called me finished. Ironically, that 17th lap still finished me well before I expected, given my bad back. Had I been called at the 16th lap, I would've gotten a 293. Still, I can live with a 287, even with the error in grading.

I am done overachieving.

Splits
Pushups: 60
Situps: 70
Time: 15:13 or 15:58

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.13 00:55 54.9 07:19 07:19 0.13
0.13 01:49 53.9 07:11 07:15 0.25
0.13 02:43 54.5 07:16 07:15 0.38
0.13 03:40 57.0 07:36 07:21 0.50
0.13 04:36 55.4 07:23 07:21 0.63
0.13 05:32 56.5 07:32 07:23 0.75
0.13 06:30 58.0 07:44 07:26 0.88
0.13 07:27 56.9 07:35 07:27 1.00
0.13 08:24 57.4 07:39 07:28 1.13
0.13 09:23 58.6 07:49 07:30 1.25
0.13 10:23 59.9 07:59 07:33 1.38
0.13 11:21 58.3 07:46 07:34 1.50
0.13 12:19 57.8 07:42 07:35 1.63
0.13 13:19 59.6 07:57 07:36 1.75
0.13 14:15 56.5 07:32 07:36 1.88
0.13 15:13 57.7 07:42 07:36 2.00
0.13 15:58 45.3 06:02 07:31 2.13

4.98mi, 52:13, 28 SEP 19, Springfield, Virginia

iThink:
Delain, "Such A Shame"

WX at 11 AM (15) Sep 28 73.9 (23.3) 68.0 (20.0) 30.13 (1020) S 7 RH 82

Odometer 19B: 36.4mi

Z3. Average/max heart rate = 145/163

Ugly but slow run, but I was tired and didn't really want to get at it. I do have to, and this is my last taper (effectively) before PT test. This one is gonna suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:06 13:06 11:01 11:01 1.19
1.29 26:49 13:43 10:38 10:49 2.48
1.29 40:14 13:25 10:24 10:40 3.77
1.21 52:13 12:00 09:55 10:29 4.98

4.1mi, 42:50, 26 SEP 19, Springfield, Virginia

iThink:
Bear McCreary, "Prelude to War"
Bear McCreary, "Assault on the Colony"

WX at 6 AM (10) Sep 26 66.0 (18.9) 60.1 (15.6) 29.82 (1009) SW 6 RH 81

Odometer 19: 179.1mi

Z3 high. Average/max heart rate = 139/159

Not quite a recovery run, but I was going to take this one easier since I wanted to sustain a bit of from yesterday's run without it being a rest day. I wanted to sleep in, personally, but I need to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:52 12:52 10:38 10:38 1.21
0.84 21:34 08:42 10:22 10:31 2.05
0.84 30:45 09:11 10:56 10:39 2.89
1.21 42:50 12:05 09:59 10:27 4.10

5.38mi, 51:59, 25 SEP 19, Springfield, Virginia

iThink:
Aly & AJ - Chemicals React(Remix)[Instrumental]

WX at 6 AM (10) Sep 25 62.1 (16.7) 51.1 (10.6) 29.95 (1014) SSW 3 RH 67

Odometer 19: 175.3mi

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

First run in a long while where I've actually felt pretty strong. This is unusual, but I'll take it. The weather was quite nice today, actually dipping to 56F where I was versus what the sensors at Fort Belvoir are reading. I'll see how my back feels later, though.

The iThink started as Bear McCreary's "Worthy of Survival," but the eventual iThink settled as I'd found it online, surprisingly after all this time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:17 12:17 10:09 10:09 1.21
1.29 24:49 12:32 09:43 09:56 2.50
1.65 40:54 16:05 09:45 09:51 4.15
1.22 52:00 11:05 09:05 09:41 5.37

6.15mi, 62:53, 22 SEP 19, Springfield, Virginia

iThink:
Death Cab for Cutie, "Lowell, MA"
Metallica, "Creeping Death"

WX at 9 AM (13) Sep 22 73.9 (23.3) 66.0 (18.9) 30.18 (1022) SSE 3 RH 71

Odometer 19B: 31.4mi

Z4. Average/max heart rate = 149/170

First run in a few days. It was ugly at the start but finished relatively okay. Relatively. PT test is looming.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:33 12:33 10:23 10:23 1.21
1.29 25:47 13:13 10:15 10:19 2.50
2.43 51:14 25:27 10:28 10:23 4.93
1.22 62:53 11:39 09:33 10:13 6.15

3.06mi, 29:06, 15 SEP 19, Springfield, Virginia

iThink:
Death Cab for Cutie, "Transatlanticism"
Maritime, "German Engineering"

WX at 7 AM (11) Sep 17 73.0 (22.8) 68.0 (20.0) 30.04 (1017) NE 14 RH 84

Odometer 19B: 25.2mi

Z3. Average/max heart rate = 132/146

My ass hurts and my legs are sore. Therefore, day of short wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.06 35:25 35:25 11:35 11:35 3.06

5.36mi, 55:24, 16 SEP 19, Springfield, Virginia

iThink:
A Day to Remember, "City of Ocala"
Courage My Love, "Bridges"

WX at 6 AM (10) Sep 16 61.9 (16.6) 59.9 (15.5) 30.07 (1018) Calm

Odometer 19: 169.9mi

Z3 high-Z4. Average/max heart rate = 143/160

Ah, day of emo iThink. I have no idea why, but it worked this morning. I had set out not to go very hard, and with the temperature what it was, I decided to progressively accelerate as I felt better. The fact that I pulled that acceleration even on uphill segments is encouraging, but it might also be an indicator of how much I've lost from last year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:14 13:14 11:02 11:02 1.20
1.29 26:43 13:29 10:27 10:44 2.49
1.71 44:14 17:31 10:14 10:32 4.20
1.16 55:24 11:10 09:37 10:20 5.36

3.0mi on dreadmill, 29:06, 15 SEP 19, Quantico, Virginia

iThink:
None.

WX at Noon (16) Sep 15 82.0 (27.8) 62.1 (16.7) 30.19 (1022) NNE 9

Odometer 19: 164.5mi

Z4. Average/max heart rate = 160/187

3 miles on the dreadmill after some heavy lifting. Just to squeeze in some cardio after lifting for collateral benefit. Not really fast, but didn't need to be today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:28 09:45 09:45 09:44 2.00
1.00 29:06 09:38 09:38 09:42 3.00

7.62mi, 82:51, 14 SEP 19, Springfield, Virginia

iThink:
"Requiem" from the Original Broadway Cast Recording of Dear Evan Hansen

WX at 10 AM (14) Sep 14 71.1 (21.7) 64.2 (17.9) 30.3 (1026) SE 6 RH 79

Odometer 19B: 22.1mi

Z3-Z4. Average/max heart rate = 144/160

Long, slow, and hard, is probably the best way to characterize today's run. My legs were dead and I was not feeling awesome. Feeling slower, but I was going to grind out today's run, even if it felt like I was hitting the wall.

Today's iThink has been lodged in my head for two days now.  A song I like but it is an emotional meatgrinder to listen to.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 15:22 15:22 10:59 10:59 1.40
2.51 42:37 27:15 10:51 10:54 3.91
2.28 67:25 24:49 10:53 10:54 6.19
1.42 82:51 15:26 10:52 10:53 7.61

5.0mi, 50:09.94, 12 SEP 19, Springfield, Virginia

iThink:
John Williams, "The Battle of Endor III"
Metallica, "Creeping Death"

WX at 6 AM (10) Sep 12 68.9 (20.5) 67.6 (19.8) 30.06 (1017) Calm RH 95

Odometer 19B: 14.5mi

Z4. Average/max heart rate = 150/165

Pushing harder than I normally would, but also trying to add a little bit for the upcoming PT test. I also missed a run yesterday that I couldn't really afford to skip. I'm not even trying to max the run; not a chance. I do want to pass, and I've gotten noticeably slower in the last year between back pain, substantially increased muscle mass, and just basic aging.

The difference in shoes between the NB880V8 and ASICS Gel-Cumulus 20s is really staggering when I look at it. I think had I run in the NBs, it would've been a very different run as the Cumulus is much more responsive, whereas the 880 has a much more cushioned ride.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:12 12:12 10:10 10:10 1.20
1.29 25:05 12:53 10:00 10:05 2.49
1.29 38:25 13:20 10:20 10:10 3.78
1.22 50:10 11:45 09:38 10:02 5.00

4.97mi, 51:29, 10 SEP 19, Springfield, Virginia

iThink:
Belly, "Slow Dog"
Belly, "Now They'll Sleep"
John Williams, "The Battle of Endor III"

WX at 6 AM (10) Sep 10 62.8 (17.1) 60.6 (15.9) 30.29 (1025) Calm RH 92

Odometer 19: 160.5mi

Z3-Z4. Average/max heart rate = 141/159

I put some old orthotics into the NB880s and they seems to holding up for once. Not super happy with how it finally turned out but at least the shoes are salvageable. Today's run was almost all negative splits. I didn't really want to run as I was tired, but I need to run. No getting around it.

Today's iThink was strange since the first isn't one I normally associate with running.  The second a bit more so, and the last one was quite a surprise, which stuck for the last 2/3 of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:23 13:23 11:09 11:09 1.20
1.28 26:59 13:36 10:37 10:53 2.48
1.29 40:11 13:12 10:14 10:40 3.77
1.20 51:30 11:19 09:26 10:22 4.97

7.12mi, 75:54, 7 SEP 19, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 10 AM (14) Sep 07 75.6 (24.2) 58.6 (14.8) 29.9 (1012) WNW 10 RH 55

Odometer 19: 155.5mi

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

Day of LSD, first one in a while. I think my experiment running in NB880s is going to have to come to an end. The shoes are just not right for me as they don't provide enough support, even with orthotics in. I'll try one old set of orthotics in the hope it will be stable enough, but after that, probably game over, which is kind of a shame.

The weather was also probably a factor for the first real long run in a while, and I probably should've started earlier.  However, as the fall cools off, this promises an opportunity to get back into the saddle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 14:18 14:18 10:08 10:08 1.41
2.25 38:25 24:07 10:43 10:30 3.66
3.46 75:54 37:30 10:50 10:40 7.12

4.09mi, 40:17, 6 SEP 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Sep 06 69.8 (21.0) 58.8 (14.9) 29.86 (1011) NNE 6 RH 68

Odometer 19B: 9.5mi

Z3-Z4. Average/max heart rate = 147/164

Today was quicker than most, and I attribute that in no small part to weather. It was pleasantly breezy and the humidity was not bad at all. Based on that, today was going to be a more efficient run than I otherwise would've expected. I can't argue, and pushed hard today to some reward.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.84 20:31 08:01 09:32 10:03 2.04
0.84 29:11 08:40 10:19 10:08 2.88
1.21 40:17 11:06 09:11 09:51 4.09

5.37mi, 56:34, 4 SEP 19, Springfield, Virginia

iThink:
Green Day, "Holiday"

WX at 6 AM (10) Sep 04 68.5 (20.3) 67.1 (19.5) 30 (1015) Calm RH 95

Odometer 19: 148.4mi

Z3-Z4. Average/max heart rate = 147/163

I was kind of disappointed in today because it was slower, but I was glad I got something in. I'm really affected more by temperature than I thought while exercising, but I also spent a sizeable chunk of my run hoping I wouldn't blow it out of my ass. So it was going to be slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:46 12:46 10:28 10:28 1.22
1.28 26:16 13:29 10:32 10:30 2.50
1.66 43:51 17:36 10:36 10:33 4.16
1.21 56:34 12:43 10:30 10:32 5.37

5.36mi, 55:54, 30 AUG 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"
The All-American Rejects, "It Ends Tonight"

WX at 6 AM (10) Aug 30 56.8 (13.8) 55.0 (12.8) 30.05 (1017) Calm RH 93

Odometer 19B: 5.4mi

Z3 high-Z4. Average/max heart rate = 145/157

I was tired, but I wanted to check new shoes, and they seems to work (albeit with the right orthotics in). The weather was fine and I was more disciplined about finishing out. There's an uphill that artificially blows up the max heart rate, so I decided to see what happened if I ran at controlled pace at finish.

We'll see how my back feels later today, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:55 12:55 10:41 10:41 1.21
1.29 26:32 13:37 10:33 10:37 2.50
1.65 43:53 17:21 10:31 10:34 4.15
1.21 55:55 12:02 09:57 10:26 5.36

4.1mi, 42:17, 28 AUG 19, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Sugarcult, "Dead Living"

WX at 6 AM (10) Aug 28 66 (19) 64 (18) 29.91 (1012) Calm RH 93

Odometer 19: 143.0mi

Z3 high-Z4. Average/max heart rate = 145/166

I almost slept in. I did a fair amount of ab and upper body work yesterday with some additional legs, but didn't run or row.

I'm glad I didn't weenie out, though. My hips flexors are tired, probably to be expected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:02 13:02 10:47 10:47 1.21
0.84 21:44 08:41 10:21 10:36 2.05
0.84 30:46 09:02 10:46 10:39 2.89
1.21 42:17 11:31 09:31 10:19 4.10

5.35mi, 55:37, 26 AUG 19, Springfield, Virginia

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

WX at 6 AM (10) Aug 26 62 (17) 59 (15) 30.19 (1022) Calm RH 88

Odometer 19: 138.9mi

Z3 high-Z4. Average/max heart rate = 144/162

After a day of lifting that involved a fair amount of leg work, I was iffy about running, but the weather virtually dictated that I get out and do it. Can't pass up weather like this, especially in August.

I hope this is a path towards some more discipline in exercise and diet so I can burn off the pounds I've managed to accumulate in the last year and a half. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:16 13:16 11:09 11:09 1.19
1.29 26:45 13:29 10:27 10:47 2.48
1.66 43:55 17:09 10:20 10:36 4.14
1.21 55:38 11:43 09:41 10:24 5.35

6.43mi, 70:27, 24 AUG 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
John Scott, "Laurel and Owen" from The Final Countdown Original Soundtrack

WX at 8 PM (0) Aug 24 70.7 (21.5) 54.7 (12.6) 30.17 (1021) Calm RH 56

Odometer 19: 133.5mi

Z3 high-Z4. Average/max heart rate = 147/163

Same shoes, different insoles, much softer with some motion control. I think these will work as my heels don't hurt anywhere near as much as they did on the last run.

The amount of work I'm doing for squats and lunges means that running is going hard. That is okay so long as I don't have to run very fast, but right now, I don't run very fast. Today's run was geared towards lard expenditure, and I think it was mostly successful.

The sunset I was running towards was the reason for iThink track number two, which is about as 180 out from the first as any I can think of.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:33 13:33 11:17 11:17 1.20
1.28 27:56 14:23 11:15 11:16 2.48
2.73 58:13 30:17 11:05 11:10 5.21
1.22 70:27 12:14 10:02 10:57 6.43

5,000m on Concept2 Model D, 21:55.2, 23 AUG 19, Springfield, Virginia

iThink: none

WX at      6 PM (22) Aug 20     82 (28)     68 (20)     30.02 (1016)     NW 9     light rain with thunder

Odometer 19: 126.8mi

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

This time was unexpected, as I was tired from some lifting, but I am getting stronger.  I am somewhat unencouraged at a BodPod measurement of 30.8% body fat, which I will start working on...but not tonight.

I am completely exhausted.

Splits
Distance:    5000
Time:    21:55.2
Avg/500m:    02:11.5
Drag Factor:    103
Per Mile:    00:07:03

6.02mi, 65:35, 20 AUG 19, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 8 PM (0) Aug 20 73 (23) 69 (21) 30.08 (1018) Calm light rain RH 88

Odometer 19: 124.8mi

Z3 high-z4. Average/max heart rate = 151/166

First run in a while. My New Balance 880s are definitely not the right shoe for me, but I think it's amplified by the orthotics I have in there, which have a high arch (they were for plantar fasciitis) but are so hard in the back (they're six years old) that my heels were definitely not feeling great a few miles in.

Object of today's run was to run at threshold, which I did for the most part. First mile was uuuuuuuugly, but by the end of mile 2, I felt better. I need to be more diligent about matching run with lift days to complement each other, or to figure out a good work/rest interval for this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:23 13:23 11:15 11:15 1.19
1.28 27:29 14:06 11:01 11:08 2.47
2.33 53:10 25:40 11:01 11:05 4.80
1.22 65:36 12:26 10:11 10:54 6.02

4.0mi, 38:54, 16 AUG 19, Arlington, Virginia

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

WX at 3 PM (19) Aug 16 87.1 (30.6) 71.1 (21.7) 29.99 (1015) Calm

Odometer 19: 118.8mi

Z3 high-z4. Average/max heart rate = inaccurate

Four miles easy on the indoor track, but it's easy to lose track of laps if I'm not hitting them every time. 4.0mi at moderate but not wogging pace makes up for not running this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 38:54 38:54 09:43 09:43 4.00

6.02mi, 67:07, 15 AUG 19, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"
Phillip Phillips, "Gone, Gone Gone"

WX at 6 AM (10) Aug 15 75 (24) 73 (23) 29.93 (1013) Calm RH 94

Odometer 19: 111.8mi

Z3 high-Z4. Average/max heart rate = 150/166

What I had hoped was LSD was longer than usual these days, definitely slow, and absolutely necessary. At least I had the discipline to get my ass out there and go.

What is frustrating was the inability to get my sleep discipline straight enough to wake up early enough to go earlier this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:18 13:18 11:00 11:00 1.21
1.29 27:03 13:45 10:39 10:49 2.50
2.31 53:28 26:25 11:26 11:07 4.81
1.21 67:08 13:39 11:17 11:09 6.02

5.01mi, 50:10, 12 AUG 19, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 6 AM (10) Aug 12 61.9 (16.6) 60.1 (15.6) 30.02 (1016) Calm RH 93

Odometer 19: 105.8mi

Z3 high-Z4. Average/max heart rate = 150/166

Pleasant weather leads to a good run. I'll take it. The road to recovery continues.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:22 12:22 10:13 10:13 1.21
1.29 25:21 12:59 10:04 10:08 2.50
1.29 38:44 13:23 10:22 10:13 3.79
1.22 50:10 11:26 09:22 10:01 5.01

6.08mi, 63:43, 10 AUG 19, Springfield, Virginia

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

WX at 10 AM (14) Aug 10 77.9 (25.5) 54.1 (12.3) 29.94 (1013) WNW 8 RH 43

Odometer 19: 100.8mi

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

Shockingly pleasant weather for a summer day in august. I have no idea why, but I'm not arguing. Today was a day of not going too hard, so I was trying to run at threshold pace, although most uphills were above and the finish (which is mostly uphill) was well above.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:32 12:32 10:22 10:22 1.21
1.30 26:10 13:38 10:29 10:26 2.51
2.37 51:52 25:42 10:50 10:38 4.88
1.20 63:43 11:51 09:53 10:29 6.08

4.11mi, 42:06, 9 AUG 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Aug 09 73.2 (22.9) 64.0 (17.8) 29.79 (1008) Calm RH 75

Odometer 19: 94.7mi

Z3-Z4. Average/max heart rate = 147/165

Not terrible, but still slow. I haven't had a chance to run recently, so I needed to get this one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:45 12:45 10:32 10:32 1.21
0.84 21:09 08:25 10:01 10:19 2.05
0.84 30:17 09:08 10:52 10:29 2.89
1.22 42:06 11:49 09:41 10:15 4.11

4.09mi, 42:14, 6 AUG 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Aug 06 73.0 (22.8) 64.9 (18.3) 29.89 (1012) Calm RH 75

Odometer 19: 90.6mi

Z3 high-Z4. Average/max heart rate = 143/162

Slow start, but once I was warmed up, I felt better. That didn't happen until just after turnaround point. I was working much harder than the heart rate would suggest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:00 13:00 10:50 10:50 1.20
0.84 21:20 08:20 09:55 10:27 2.04
0.84 30:36 09:17 11:03 10:38 2.88
1.21 42:14 11:38 09:37 10:20 4.09

5,000m on Concept2 Model D, 22:08.3, 4 AUG 19, Quantico, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 11 AM (15) Aug 04     88.0 (31.1)     71.1 (21.7)     29.96 (1014)     ENE 7

Odometer 19: 86.5mi

Z3 high.  Average/max heart rate = no reading

Respectable erg for something I thought was going to be closer to 23 minutes, but I felt better and didn't work as hard as I thought.

Splits
Distance:    5000
Time:    22:08.3
Avg/500m:    02:12.8
Drag Factor:    129
Per Mile:    00:07:08

6.03mi, 67:30, 3 AUG 19, Springfield, Virginia

iThink:
Juliana Hatfield, "Raisans"
Aly & AJ, "Chemicals React"

WX at 9 AM (13) Aug 03 79.5 (26.4) 71.2 (21.8) 30.05 (1017) SSE 3 RH 76

Odometer 19: 90.6mi

Z3. Average/max heart rate = 154/172

Some wogging to try to shake out the legs, but even my wogging pace requires me to run in zone 3. It's a long way to go on the road to recovery.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:12 13:12 11:00 11:00 1.20
1.28 27:27 14:15 11:08 11:04 2.48
1.49 43:46 16:19 10:57 11:01 3.97
0.84 54:00 10:14 12:11 11:14 4.81
1.22 67:30 13:30 11:04 11:12 6.03