10.0mi, 1:46:16, 9 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"
The Connells, "Fun & Games"

WX at 6 PM (22) May 09 52.0 (11.1) 21.6 (-5.8) 30.1 (1019) WNW 10G22 RH 30

Odometer 19B: 272.0mi

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

My max VO2 has increased back to 43 after today, probably an indicator that I'm hovering right around the 42-43 mark.

Today was going to be a long run but I didn't expect to be able to extend it to 10mi, first time a long while. I felt fine, and to honor Ahmaud Arbery, laps were checked off at 2.23mi today.

The United States is better than this, but it is astounding how unworthy some of its citizens have become of it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.23 22:48 22:48 10:13 10:13 2.23
2.23 46:38 23:50 10:41 10:27 4.46
2.23 70:46 24:08 10:50 10:35 6.69
2.23 95:01 24:15 10:52 10:39 8.92
1.08 106:16 11:15 10:25 10:38 10.00

7.78mi, 78:21, 7 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 7 PM (23) May 07 67.8 (19.9) 26.4 (-3.1) 29.85 (1010) WSW 6 RH 21

Odometer 20: 123.9mi

Z4 with Z5 time trial. Average/max heart rate = 157/171

First run in a few days, but the weather was as picture perfect as it could get, and I decided to squirt in a 5km time trial.

As to today's iThink, I never knew about this song until I watched the X-Wing Tribute featuring a shit-ton of awesome Rogue One X-wing footage. Damn, that is catchy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.10 11:21 11:21 10:19 10:19 1.10
3.10 39:23 28:02 09:03 09:23 4.20
2.08 62:47 23:24 11:15 10:00 6.28
1.50 78:21 15:34 10:23 10:04 7.78

10,000m on Concept2 Model D, 44:15.0, 5 MAY 20, Springfield, Virginia

iThink: none as I was watching Ghost in the Shell: SAC_2045

WX at  9 PM (1) May 05     50 (10)     46 (8)     29.9 (1012)     Calm     light rain

Odometer 14B: 411.0mi

Z3 high-Z4.  Max heart rate = 168

First row in a while, and I was pleasantly surprised to crank at this speed.  My left arm feels better but I probably need to be more diligent about physical therapy.

It started raining and that's honestly the only reason I didn't run today.  Still, better than doing nothing but eating today.

Splits
Distance:    10000
Time:    44:15.0
Avg/500m:    02:12.8
Drag Factor:    120
Per Mile:    00:07:07

9.0mi, 97:16, 3 MAY 20, Springfield, Virginia

iThink:
Green Day, "Holiday"
Death Cab for Cutie, "60 & Punk"

WX at 4 PM (20) May 03 75.9 (24.4) 61.9 (16.6) 29.79 (1008) SSW 3 RH 61

Odometer 19B: 262.0mi

Z4. Average/max heart rate = 154/168

Relative Humidity 61 my ass...it sure as hell didn't feel like that today. Longest run I've done in a while on the warmest day so far this year. That might not have been bright, but I had a day off and I know I'm effectively getting a day off tomorrow. So long run. And I might as well make it a nice round number, so 9 miles it was.

I might regret this tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:18 18:18 10:07 10:07 1.81
1.14 30:33 12:15 10:45 10:21 2.95
1.29 44:26 13:53 10:46 10:29 4.24
1.45 60:36 16:10 11:09 10:39 5.69
1.74 80:38 20:03 11:31 10:51 7.43
1.57 97:16 16:38 10:36 10:48 9.00

8.52mi, 86:28, 1 MAY 20, Springfield, Virginia

iThink:
Death Cab for Cutie,"60 & Punk"
Death Cab for Cutie,"What Sarah Said"
Sisters of Mercy feat. Ofra Haza, "Temple of Love"
Death Cab for Cutie,"Summer Skin"

WX at 8 PM (0) May 01 61.0 (16.1) 41.2 (5.1) 29.86 (1011) NW 12 RH 48

Odometer 19B: 253.0mi

Z4. Average/max heart rate = 153/168

After two days of rest, one intended, one not, I felt like going for a longer run, and today was ideal weather for it. Cool, dry, and breezy but not gusty. I seem to be hold this mileage mostly because I'm intensively stretching just about every possible thing right at the end of the run so I don't hurt like a motherfucker afterwards. So far, it seems to be working. Mostly.

The massive onslaught of Death Cab for Cutie is because of having it on pretty much infinite repeat while I've been working this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 17:49 17:49 09:54 09:54 1.80
1.01 28:32 10:43 10:36 10:09 2.81
1.29 41:23 12:51 09:58 10:06 4.10
1.45 56:24 15:00 10:21 10:10 5.55
1.77 74:42 18:19 10:21 10:12 7.32
1.20 86:28 11:46 09:48 10:09 8.52

8.03mi, 83:07, 28 APR 20, Springfield, Virginia

iThink:
Death Cab For Cutie, "Brothers on a Hotel Bed"
Sugarcult, "Dead Living"

WX at 7 PM (23) Apr 28 52.0 (11.1) 47.8 (8.8) 30.1 (1019) ESE 3 RH 85

Odometer 20: 116.1mi

Z3 first half, Z4 second half. Average/max heart rate = 149/160

Tonight's run was sort of inauspicious at first, but it was pretty good at the end. Gritty start, but I actually felt all right, and by the end, I was pushing harder to try to get a little better running efficiency in. It is encouraging that Max VO2 is holding steady so I'm not overtraining, it seems, but this is all base mileage to rebuild what I've lost over the last year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:58 18:58 10:29 10:29 1.81
0.86 28:04 09:06 10:35 10:31 2.67
1.28 41:17 13:13 10:19 10:27 3.95
0.99 51:28 10:11 10:17 10:25 4.94
1.73 69:56 18:28 10:40 10:29 6.67
1.34 83:08 13:12 09:51 10:23 8.01

5.1mi, 57:19.1, 27 APR 20, Springfield, Virginia

iThink:
Death Cab For Cutie, "60 & Punk"

WX at 9 PM (1) Apr 27 45.9 (7.7) 40.3 (4.6) 30.11 (1019) Calm RH 80

Odometer 19B: 244.5mi

Z3. Average/max heart rate = 137/153

Tonight's run was after it had gotten dark, and it was pleasantly cool - good weather had I wanted to go hard, which I categorically did not want to do. The absence of traffic, whether pedestrian or vehicular, was haunting, and maybe it was appropriate that something as haunting as "60 & Punk" stuck in tonight's easy five.

The last time I had felt something like that was driving through the streets of Sturbridge, Massachusetts in 1998, late in the evening.  It was lit mostly by the orangeish glow of the streetlights, but it had the same silent quality.  It was perhaps appropriate that Tommy Keene's "Silent Town" was playing on my car CD player at the time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:54 13:54 11:35 11:35 1.20
1.34 28:35 14:40 10:57 11:15 2.54
1.35 43:58 15:23 11:24 11:18 3.89
1.22 57:19 13:21 10:57 11:13 5.11

10,000m on Concept2 Model D, 46:20.1, 26 APR 20, Springfield, Virginia

iThink: none as I was watching Ghost in the Shell 2045

WX at      10 PM (2) Apr 26     55 (13)     51 (11)     29.75 (1007)     NW 3     light rain

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 139/151

Not a hard erg, but not an easy one.  I could feel a little bit of tension around my left arm and I need to be careful about how I work it because I don't want to exacerbate my tendonitis.

On the other hand, I needed to get something in and I wasn't going to run today.

Ghost in the Shell 2045 isn't half bad if I account for it being written by Japanese dudes who might have a somewhat stylized view of what passes for American culture.

Splits
Distance:    10000
Time:    46:20.1
Avg/500m:    02:19.0
Drag Factor:    119
Per Mile:    00:07:27

5.07mi, 57:30, 25 APR 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers On A Hotel Bed"
"Have You Heard of the 173rd"

WX at 7 PM (23) Apr 25 58.5 (14.7) 50.9 (10.5) 29.98 (1015) SSE 6 RH 75

Odometer 19B: 239.4mi

Z3. Average/max heart rate = 142/154

Five miles of easy recovery run. The goal was to stay below anaerobic threshold, and I was largely successful, although I was pretty close on some of the uphills.

I was thinking of the Levellers' "The Recruiting Sergeant," but I couldn't remember it, so I thought of a different song by actual veterans of the Afghanistan campaign. 

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:29 13:29 11:14 11:14 1.20
1.33 28:50 15:20 11:32 11:24 2.53
1.33 44:23 15:33 11:42 11:30 3.86
1.21 57:30 13:07 10:50 11:20 5.07

7.5mi, 77:43, 24 APR 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Apr 24 56.7 (13.7) 48.0 (8.9) 29.81 (1009) N 5 RH 72

Odometer 20: 108.1mi

Z4. Average/max heart rate = 154/169

First run in two days, not intended to be hard, but certainly not easy. Right knee still hurts. I'm stretching it after the runs, but it still doesn't feel great. I am, however, starting to get gradually faster. My max VO2 has increased and stayed there, which is an indicator that my aerobic fitness is improving; I'd like to drop some more weight, but I'm also not eating as much as I used to. That's helpful for different reasons, not the least of which is that I've got a little more control over my schedule lately.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:26 15:26 10:26 10:26 1.48
1.28 28:50 13:24 10:28 10:27 2.76
1.40 43:59 15:09 10:50 10:34 4.16
1.74 62:07 18:07 10:25 10:32 5.90
1.59 77:43 15:36 09:49 10:23 7.49

8.5mi, 85:06, 22 APR 20, Springfield, Virginia

iThink:
The Northern Pikes, "Wait For Me"
The Connells, "Fun & Games"

WX at 7 PM (23) Apr 22 61.0 (16.1) 22.8 (-5.1) 29.96 (1014) NW 9 RH 22

Odometer 19B: 234.3mi

Z4. Average/max heart rate = 154/169

First run in a few days, and man did it feel surprisingly good. The first two miles were an indicator, and while I settled into positive splits, overall, the finish was respectable for how I've done so far. 8.5mi in 85:06 I'll take.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 18:55 18:55 09:36 09:36 1.97
0.69 26:13 07:18 10:34 09:51 2.66
1.29 38:57 12:44 09:52 09:52 3.95
1.44 54:04 15:07 10:30 10:02 5.39
1.75 71:56 17:51 10:12 10:04 7.14
1.36 85:06 13:11 09:41 10:01 8.50

8.69mi, 89:10, 19 APR 20, Springfield, Virginia

iThink:
Shit Veterans Want to Say (AKA The Veteran's Inner Monologue)
The Lemonheads, "Tenderfoot"
Disturbed, "Land of Confusion"

WX at 4 PM (20) Apr 19 65.5 (18.6) 36.3 (2.4) 29.83 (1010) SSW 6 RH 33

Odometer 19B: 225.8mi

Z4. Average/max heart rate = 157/173

This was going to be a long run but it became a hard one as I pushed well into oxygen debt. My right knee continues to hurt so I've been shoring it up with a Cho-Pat strap, which I wore on this run. That helped, I think. In the meantime, I'm continuing to stretch it because that's pretty much the only preventive thing I can do with it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:17 18:17 10:03 10:03 1.82
1.13 30:11 11:53 10:31 10:14 2.95
1.29 43:06 12:55 10:01 10:10 4.24
1.48 58:59 15:53 10:44 10:19 5.72
1.74 76:50 17:51 10:16 10:18 7.46
1.23 89:10 12:21 10:02 10:16 8.69

10,000m on Concept2 Model D, 45:45.5, 18 APR 20, Springfield, Virginia

iThink:
None as I was watching Altered Carbon.

WX at      11 PM (3) Apr 18     38.1 (3.4)     32.2 (0.1)     30 (1015)     Calm

Odometer 14B: 411.0mi

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

Not a hard row, but I needed to get something in since I didn't run today.  My right knee is starting to hurt some more, so I need to probably get it checked out when I get a chance.

Tinkering a bit with drag factor, going back to my usual drag factor of about 120 was a slower start, but I thought it gave better momentum at the end.  I get more tired pulling heavier drag factors, but depending on length, it may be worth the extra return on the drive.

Splits
Distance:    10000
Time:    45:45.5
Avg/500m:    02:17.3
Drag Factor:    119
Per Mile:    00:07:22

6.1mi, 62:15, 17 APR 20, Springfield, Virginia

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

WX at 9 PM (1) Apr 17 54.7 (12.6) 42.3 (5.7) 29.93 (1013) Calm RH 63

Odometer 19B: 217.1mi

Z3. Average/max heart rate = 146/163

First run in almost a week. Not too hard, but not easy either. Right kneecap still hurts, so I'll have to more conscientious about stretching.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:15 12:15 10:13 10:13 1.20
1.85 31:24 19:09 10:21 10:18 3.05
1.66 48:50 17:26 10:30 10:22 4.71
1.38 62:15 13:25 09:43 10:13 6.09

10,000m on Concept2 Model D, 44:55.6, 15 APR 20, Springfield, Virginia

iThink:
Nothing as I was watching Altered Carbon

WX at 10 PM (2) Apr 15     39.6 (4.2)     31.6 (-0.2)     30.03 (1016)     Calm

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 141/156

Back at work, but unable to break during the day.  That means a long workday, which is made harder when getting micromanaged.  I'm usually tired at the end of the day; I often get back home just in time for everyone else to eat, when I'd rather run.

This was done at a substantially higher drag factor than usual, but maybe that was actually useful.  I haven't rowed at a much higher damper than that, but I might try shorter rows at higher intensity to see how I feel.

I also hit 200lbs on the scale, so I needed to do this.

Splits
Distance:    10000
Time:    44:55.6
Avg/500m:    02:14.8
Drag Factor:    137
Per Mile:    00:07:14

7.01mi, 79:13, 12 APR 20, Springfield, Virginia

iThink:
Bill Conti, "Runaway"
Game Theory, "Last Day That We're Young"

WX at 9 PM (1) Apr 12 59.5 (15.3) 57.2 (14.0) 29.98 (1015) Calm light rain RH 91

Odometer 20: 99.6mi

Z3. Average/max heart rate = 142/153

Easy run, but made easier since I had some nagging pain in my right knee. Tomorrow needs to be a rest day but the pain in the right knee is not good. I'll stretch out the hip flexors and quads when I get a chance tonight.

First iThink was a throwback to my elementary school years when I had an LP of Bill Conti's score to the James Bond film For Your Eyes Only. The second was a realization that I turn 48 tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.91 21:10 21:10 11:05 11:05 1.91
0.74 29:47 08:37 11:39 11:14 2.65
1.29 44:11 14:24 11:10 11:13 3.94
1.66 63:38 19:27 11:43 11:22 5.60
1.41 79:13 15:35 11:03 11:18 7.01

7.98mi, 82:49, 11 APR 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 3 PM (19) Apr 11 58.5 (14.7) 24.6 (-4.1) 29.98 (1015) W 9 RH 26

Odometer 19B: 211.0mi

Z3 high-Z4 low. Average/max heart rate = 152/169

Today was the first day back back at it after two days off. Today's weather was gorgeous, as good running weather as there is. What was not gorgeous was the number of sheeple who were too fucking stupid or ignorant to maintain proper spacing. This is the last time I think I'm running trails for a while because, as is often validated, there are a lot of dumb motherfuckers outside.

It is also possible that I may be one of those dumb motherfuckers too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 14:34 14:34 10:20 10:20 1.41
1.83 33:21 18:46 10:16 10:18 3.24
1.28 46:04 12:43 09:56 10:12 4.52
1.29 60:03 13:59 10:51 10:20 5.81
2.17 82:50 22:46 10:30 10:23 7.98

5.01mi, 55:25, 8 APR 20, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Emerson Hart, "Generation"

WX at 8 PM (0) Apr 08 72.0 (22.2) 48.9 (9.4) 29.61 (1002) NNW 3 RH 44

Odometer 20: 92.6mi

Z3. Average/max heart rate = 143/156

Another easy run but my hip flexors and quads still hurt. I'll hit it again on the body armor squats but my knees are also feeling it, so tomorrow is going to be a rest day. Still, better than doing nothing but eating.

The Emerson Hart song was a throwback to 2005 also, albeit a lot different than Limp Bizkit from yesterday.

I'm having to be more careful about spacing outside given the COVID-19 threat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:54 13:54 11:30 11:30 1.21
1.29 28:09 14:15 11:03 11:16 2.50
1.29 42:43 14:34 11:17 11:16 3.79
1.22 55:25 12:41 10:24 11:04 5.01

5.02mi, 59:19, 7 APR 20, Springfield, Virginia

iThink:
Limp Bizkit feat. DMX, Redman & Method Man, "Rollin'" (Urban Assault Vehicle Mix)
Ice-T, "Body Count"

WX at 9 PM (1) Apr 07 58.6 (14.8) 55.9 (13.3) 29.76 (1007) SE 3 RH 90

Odometer 19B: 203.0mi

Z3 recovery. Average/max heart rate = 140/150

Easy run based on how I felt after yesterday's hard run. I need to roll out my legs and back and stretch out hip flexors or I will pay dearly tomorrow.

I haven't revisited the first iThink since, really about 2006.  I have my reasons for bringing up something so nihilistic in its tone, but I wasn't in any mood (or condition) to run hard.  That was a surprisingly easy take on the song, but it worked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:32 14:32 12:01 12:01 1.21
1.29 29:44 15:12 11:47 11:54 2.50
1.28 45:07 15:23 12:01 11:56 3.78
1.24 59:19 14:12 11:27 11:49 5.02

6.51mi, 64:20, 6 APR 20, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Bob Mould, "I Fought"

WX at 7 PM (23) Apr 06 69.3 (20.7) 23.9 (-4.5) 29.99 (1015) NNW 5 RH 17

Odometer 19B: 198.0mi

Z4. Average/max heart rate = 154/165

Max VO2 increased to 43 today. Today was a hard, hard run, and the uphills were a crushing indicator of "you have much work to do before returning to combat speed." Still, raising Max VO2 was the goal, although my knees were hurting, which meant that my hip flexors and quads need to be stretched out tonight. A major factor in the knee pain was that I did 70 body armor squats earlier today, and my complete frag vest ensemble taps out at 40lbs. That's the first squats I've done in a while, and I needed to be careful to form.

Still, the weather is as good as it could possibly get, so I needed to get at it, and I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:22 12:22 10:14 10:14 1.21
1.29 24:52 12:30 09:41 09:57 2.50
1.01 34:39 09:47 09:41 09:52 3.51
1.75 52:30 17:50 10:12 09:59 5.26
1.25 64:20 11:50 09:28 09:53 6.51

5.03mi, 56:37, 5 APR 20, Springfield, Virginia

iThink:
that dog., "Bird on a Wire"

WX at 8 PM (0) Apr 05 64.2 (17.9) 46.8 (8.2) 30 (1015) Calm RH 51

Odometer 20: 87.6mi

Z3. Average/max heart rate = 143/155

Easy recovery run. My back is starting to hurt but I hit it with the foam roller today and that appears to have helped. Easy running, mostly lard expenditure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:59 13:59 11:39 11:39 1.20
1.29 28:16 14:17 11:04 11:21 2.49
1.30 43:02 14:47 11:22 11:21 3.79
1.24 56:37 13:34 10:57 11:15 5.03

8.02mi, 89:05, 4 APR 20, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 4 PM (20) Apr 04 59.4 (15.2) 42.3 (5.7) 30 (1015) E 3 RH 53

Odometer 19B: 191.5mi

Z3. Average/max heart rate = 143/156

Long slow distance, a deliberately paced, very disciplined run at just under anaerobic threshold. Goal was to burn as much lard as possible and try to raise max VO2, which did increase by 1 to 42. What I didn't realize was that running hard and slow lowers max VO2. This run was all to build base.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 16:07 16:07 11:30 11:30 1.40
1.62 35:11 19:04 11:46 11:39 3.02
0.98 46:11 11:00 11:13 11:33 4.00
0.97 56:57 10:47 11:07 11:28 4.97
1.63 73:46 16:49 10:19 11:11 6.60
1.42 89:05 15:19 10:47 11:06 8.02

7.15mi, 71:15, 2 APR 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan, KS"
Suicidal Tendencies, "Memories of Tomorrow"

WX at 7 PM (23) Apr 02 61.7 (16.5) 27.3 (-2.6) 29.79 (1008) NW 22G26 RH 26

Odometer 19B: 183.5mi

Z4. Average/max heart rate = 157/167

I jackrabbited my start and the positive splits around the end are proof. But the weather was nice and I'm glad I got at it. Max VO2 obstinately refuses to improve.

Tomorrow MUST be an easy recovery run after today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:42 11:42 09:45 09:45 1.20
1.29 24:10 12:28 09:40 09:42 2.49
1.43 38:44 14:34 10:11 09:53 3.92
1.74 56:48 18:04 10:23 10:02 5.66
1.49 71:15 14:26 09:41 09:58 7.15

6.06mi, 64:52, 31 MAR 20, Springfield, Virginia

iThink:
Suicidal Tendencies, "Memories of Tomorrow"
Ice-T, "Body Count"

WX at 4 PM (20) Mar 31 53.2 (11.8) 37.9 (3.3) 29.87 (1011) ESE 5 RH 55

Odometer 19B: 176.3mi

Z3. Average/max heart rate = 147/165

Deliberate recovery run, aided by the weather. I felt okay, although the uphill at the end probably skewed off the Max VO2 listing, which has gone down quite a bit from 44-45 to 42 to 41. Not great.

At least I got in something today, though. The first iThink is likely the title of my next article-length paper.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:03 13:03 10:47 10:47 1.21
1.29 26:48 13:45 10:39 10:43 2.50
1.03 38:03 11:16 10:56 10:47 3.53
1.31 52:32 14:28 11:03 10:51 4.84
1.22 64:52 12:21 10:07 10:42 6.06

7.02mi, 73:23, 30 MAR 20, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
A Day to Remember, "City of Ocala"

WX at 5 PM (21) Mar 30 74.7 (23.7) 30.9 (-0.6) 29.81 (1009) NW 20G28

Odometer 20: 82.5mi

Z4. Average/max heart rate = 162/174

This was a grinder of a run because I did not hydrate remotely enough, which was especially apparent in the last two miles. Max VO2 is dropping like a rock, although that might be expected as I'm working harder but running slower. Maybe if I ran in the morning and worked less hard, it might improve, but I'm also returning to running compared to what I was doing over the last few months.

That's not voluntary as much as it is a function of no gyms being open at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:32 12:32 10:21 10:21 1.21
1.30 25:46 13:14 10:11 10:16 2.51
1.22 38:52 13:06 10:45 10:25 3.73
2.00 59:55 21:03 10:31 10:27 5.73
1.29 73:23 13:28 10:27 10:27 7.02

8.02mi, 67:39, 26 MAR 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "We Looked Like Giants"
Death Cab for Cutie, "Northern Lights"
Ice-T, "Body Count"

WX at 6 PM (22) Mar 28 59 (15) 53 (12) 29.92 (1013) NNE 3 RH 82

Odometer 19B: 170.2mi

Z4. Average/max heart rate = 162/173

I wasn't sure how far I wanted to go, but I definitely wanted to go at least 10km. 8mi was fine, and marked with mostly negative splits as I progressively sped up, especially in the last mile. I was tinkering a bit with turnover in the last mile, which was useful when I was going uphill. I should be more attentive to that but the first two miles were pretty rough.

I probably need to replace the battery in my HRM given how inconsistent the readings are.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 14:32 14:32 10:14 10:14 1.42
1.70 32:11 17:40 10:23 10:19 3.12
1.89 51:07 18:56 10:01 10:12 5.01
1.59 66:28 15:21 09:39 10:04 6.60
1.42 80:02 13:34 09:33 09:59 8.02

10,000m on Concept2 Model D, 45:28.8, 27 MAR 20, Springfield, Virginia

iThink:
none as I was watching an episode of Caprica on the computer while on the erg

WX at 10 PM (2) Mar 27     58.6 (14.8)     52.2 (11.2)     30.01 (1016)     Calm RH 79

Odometer 14B: 411.0mi

Z3 high.  Average heart rate = ~150

Rowing after dinner so I had to wait, but I did not want to just do nothing.  Cramping in my left calf is a problem, with some in the right foot that I didn't expect either.


I realize it's quite possible that my heart rate monitor strap is starting to croak, in which case it's time for a new battery.  Yay me.

It's been a while since I watched Caprica, but it's been almost a decade since that show was on!

Splits
Distance:    10000
Time:    45:28.8
Avg/500m:    02:16.4
Drag Factor:    124
Per Mile:    00:07:19

6.71mi, 67:39, 26 MAR 20, Springfield, Virginia

iThink:
Aly & AJ, "Chemicals React"
Mikael Manvelyan, "No More No Less"
Assorted running cadences from my cadet and company grade years

WX at 7 PM (23) Mar 26 57.0 (13.9) 42.8 (6.0) 29.92 (1013) S 7 RH 58

Odometer 19B: 162.2mi

Z3. Average/max heart rate = 161/167 estimate

Moderately paced run, just above anaerobic threshold. First run in four days. I was going to get at it come hell or high water because every day this week so far had been trashed as far as getting anything done for exercise (20 squats wearing body armor last night notwithstanding).

It's unseemly, but lately this week my mantra has been "FUCKING DIE!"

Gym became unavailable this week, so I'm on my own for now.

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:23 12:23 10:14 10:14 1.21
1.30 25:17 12:54 09:55 10:04 2.51
0.49 30:16 05:00 10:11 10:05 3.00
2.23 52:55 22:39 10:09 10:07 5.23
1.48 67:39 14:44 09:57 10:05 6.71

8.0mi, 1:28:28.8, 22 MAR 20, Springfield, Virginia

iThink:
Sarah McLachlan, "When She Loved Me"
The Connells, "Fun & Games"
Mikael Manvelyan, "No More No Less"

WX at 4 PM (20) Mar 22 52.0 (11.1) 28.0 (-2.2) 30.54 (1034) E 8 RH 39

Odometer 20:83.5mi

Z3. Average/max heart rate = 146 accurate/176 inaccurate

Easy run, deliberately staying below anaerobic threshold. This was a good easy, sometimes slow run that didn't feel too bad. I could make a claim of junk mileage, but in reality, it's not, since I run so little these days.

This is encouraging after getting my first lifting in a week yesterday:
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 @95
Lat pulldown 10/8/6@120
Plate loaded leg press 15/12/10@300
ACFT leg tuck 10/6 @BW

First three are encouraging, as is the leg tuck progress.

Left arm still sore from tendonitis.  I have no idea when the Army is going to administer ACFTs in the near future, so there's that.  I fear the gym will become unavailable very soon.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 16:00 16:00 11:26 11:26 1.40
1.63 34:26 18:25 11:18 11:22 3.03
1.92 55:44 21:18 11:06 11:15 4.95
1.72 74:04 18:20 10:39 11:06 6.67
1.33 88:29 14:25 10:50 11:04 8.00

5.49mi, 56:40, 19 MAR 20, Springfield, Virginia

iThink:
that dog., "Being With You"
Little Red Rocket, "Back to Where I Started"
that dog., "Bird on a Wire"
Chris Cornell, "You Know My Name"

WX at 9 PM (1) Mar 19 65.5 (18.6) 57.0 (13.9) 30.16 (1021) Calm RH 74

Odometer 20: 75.5mi

Z4. Average/max heart rate = 156/175

A little warmer than before, but better than doing nothing at all. I used to like running at night when I was deployed (and when I think about it, I generally ran at night during my last 3 of 4 deployments), but that was partly so that I would mostly sleep through the night

Also, it was quiet at night, which I liked.  There were times in those combat zones where untoward things happened, but not to me directly.  I felt a little looser at the end, so that was good, although I should bring my other set of shoes home so I can alternate them between days.

Three of the four iThinks tonight were rehashes to something else I remember from a long time ago, about 14-22 years ago, now that I think of it. The exception is the one that dog. song from their album last year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:02 13:02 10:46 10:46 1.21
1.53 28:47 15:45 10:18 10:30 2.74
1.53 44:49 16:02 10:28 10:30 4.27
1.22 56:41 11:52 09:44 10:19 5.49

5.01mi, 51:25, 18 MAR 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "Crooked Teeth"
Death Cab for Cutie, "Unlocked and Open"
Mikael Manvelyan, "No More No Less"

WX at 9 PM (1) Mar 18 52.7 (11.5) 37.4 (3.0) 30.37 (1028) ESE 9 RH 55

Odometer 20: 74.0mi

Z4. Average/max heart rate = 168/187

Felt ok, although I usually feel better running near the end of the day, and today was no exception. Good solid acceleration on the way back, as evidenced by negative splits from the halfway point. Strangely, while my HRM was reading insane readings, I only got credited for a Max VO2 of 42, rather than the 45 that those heart rate readings should've suggested. I don't think I was really working that hard; I felt like I was running just over anaerobic threshold.

As usual, blessed by good weather, which I have to take advantage of.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:53 12:53 10:33 10:33 1.22
1.29 26:33 13:41 10:36 10:35 2.51
1.29 40:01 13:28 10:26 10:32 3.80
1.21 51:25 11:24 09:25 10:16 5.01

5.02mi, 49:35, 16 MAR 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 PM (22) Mar 16 52.2 (11.2) 30.4 (-0.9) 30.37 (1028) S 7 RH 43

Odometer 20: 69.0mi

Z4. Average/max heart rate = 153/173

First outside run in what feels like a while, but the first one from home in just about forever. Zone 4, but it was a hard return and unusually, a negative split coming back up the turnaround, which is not the norm. I am feeling a little cramping in the calves, something I'm hoping to fix at some point.

Can't ask for better weather than this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:17 12:17 10:14 10:14 1.20
1.30 25:22 13:06 10:04 10:09 2.50
1.30 38:06 12:44 09:48 10:02 3.80
1.22 49:36 11:29 09:25 09:53 5.02

3.0mi on the dreadmill, 28:54, 15 MAR 20, Quantico, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 1 PM (17) Mar 15 44 (7) 30.49 (1032) NE 10

Odometer 20: 64.0mi

Z4. Average/max heart rate = 162/179 accurate

Definitely zone 4, but it was coming on the tail of some lifting. My left arm is starting to get some more overuse injuries.

Hex bar deadlift 10@220/8@230/6@240
Dumbbell bench press 7/6/5 iso hold @45
Dumbbell row 10/8/6 @45
Standing barbell press 10/8 @95
Landmime squat 15/12/10 @25
Landmime press each arm 10/8/6 @20
ACFT leg tuck 9/7 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:20 09:33 09:33 09:40 2.00
1.00 28:54 09:34 09:34 09:38 3.00

15,000m on Concept2 Model D, 1:08:58, 13 MAR 20, Springfield, Virginia

iThink: none as I was watching Altered Carbon

WX at      9 PM (1) Mar 13     63.3 (17.4)     23.7 (-4.6)     30.1 (1019)     WNW 14

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 85/143 inaccurate

I did not do this yesterday, although I should've.  I was too beat.  I ground out 15km today.

Lifting earlier today:
hex bar deadlift 10/8/6 @220
many sled drags @90 and with 2x 40# kettlebell
leg tuck 8 @BW


Splits
Distance:    15000
Time:    1:08:58.0
Avg/500m:    02:17.9
Drag Factor:    123
Per Mile:    00:07:24

5.45mi, 54:00, 9 MAR 20, Washington, DC

iThink:
Sugarcult, "Dead Living"
Touché Amoré, "Home Away from Here"

WX at 09 16:52 S 9 G 22 10.00 Mostly Cloudy BKN250 74 25 16% NA NA 30.30 1025.9

Odometer 19B: 155.5mi

Z3/Z4 anaerobic threshold. Average/max heart rate = 157/178

Run only as I was going to see Wire in concert that night and I knew I was going to do some eating. I did not drink enough water beforehand and the return turned into a grit festival. At least I got something in.

No lifting and I am tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 10:03 10:03 10:35 10:35 0.95
1.35 23:03 12:59 09:37 10:01 2.30
0.76 30:17 07:14 09:31 09:54 3.06
1.42 44:27 14:10 09:59 09:55 4.48
0.97 54:00 09:33 09:51 09:54 5.45

3.5mi, 32:49, 8 MAR 20, Quantico, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 1 PM (17) Mar 08 51 (11) 30.56 (1034) SSE 14

Odometer 20: 62.0mi

Z3/Z4 anaerobic threshold. Average/max heart rate = 160/178

Change in lifting focus, although I'm tailoring towards more of the ACFT events given that I have a diagnostic test in a month. Run didn't feel great, but didn't feel terrible either.

I'll have to work medicine ball toss, sled drags, and kettle bell carries during the week.

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 @90
Plate Loaded Leg Press 15/12/10 @300
ACFT leg tuck 6/5/5 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:47 04:47 09:33 09:33 0.50
1.00 14:08 09:22 09:22 09:26 1.50
1.00 23:31 09:23 09:23 09:25 2.50
1.00 32:49 09:18 09:18 09:23 3.50

7.25mi, 73:19, 7 MAR 20, Springfield, Virginia

iThink:
Don Davis vs. Juno Reactor, "Navras"

WX at 5 PM (22) Mar 07 51.4 (10.8) 10.6 (-11.9) 30.37 (1028) N 7 RH 19

Odometer 20: 58.5mi

Z3/Z4 anaerobic threshold. Average/max heart rate = 147/169

Today started slow, then transitioned to more deliberate work. I was not really crazy about going hard after doing the ACFT orientation yesterday, but I'm also nursing a more generalized case of the fuck-its and very nearly did Nothing But Eat today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:26 12:26 10:12 10:12 1.22
1.29 25:38 13:12 10:14 10:13 2.51
1.03 35:57 10:18 10:00 10:09 3.54
1.22 48:49 12:52 10:33 10:15 4.76
1.28 62:00 13:11 10:18 10:16 6.04
1.21 73:19 11:19 09:21 10:07 7.25

6.66mi, 70:05, 5 MAR 20, Washington, DC

iThink:
Sugarcult, "Dead Living"

WX at 1 PM (18) Mar 05 52.0 (11.1) 27.0 (-2.8) 30.17 (1021) ESE 3 RH 38

Odometer 19B: 150.0mi

Z3/Z4 anaerobic threshold. Average/max heart rate = 150/169

Today was a good day for running. My legs were completely dead, which is to be expected after erging 15km last night. Still, I needed to burn lard and this was intended to be an aerobic run, which this was, sort of. Generally negative splits (last split involves a major uphill), so there's that.

Preceded by hex bar deadlift 10/8/6 @220

I'll have to remember this route since I adore running 666.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 10:37 10:37 11:11 11:11 0.95
1.34 24:56 14:18 10:41 10:53 2.29
1.02 35:08 10:12 10:00 10:37 3.31
0.98 45:30 10:22 10:35 10:36 4.29
1.41 60:04 14:34 10:20 10:32 5.70
0.96 70:05 10:01 10:26 10:31 6.66

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