6.11mi, 70:18, 24 JUL 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Jul 24 80.8 (27.1) 77.2 (25.1) 30.06 (1017) Calm RH 88

Odometer 20: 276.5mi

Z3 high. Average/max heart rate = 139/161

Hex bar deadlift 10/8/6 @180
Standing barbell press 10/8 @75
ACFT leg tuck 4/3/2 with poor form
GHD situp 15/12/10
Dumbbell bench press 7/6/5 iso hold @30 max effort
Dumbbell row 10/8/6 @30
Leg press machine 15/12/10 @220
MTS Front Pulldown 12/10/8 @60 each side
MTS Leg Extension 12/10/8 @30 each side

My legs were dead, dead, dead. Admittedly, I did lift today and I traded off a little working load for better form, which is the way to go. I was still having problems with the leg tuck, and that's when I realized my triceps were still sore from earlier this week and I was having a hard time hanging onto the bar. In unrelated news, the Army's upcoming PT test pretty much licks my ass raw.


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.23 13:48 13:48 11:13 11:13 1.23
1.53 30:53 17:04 11:09 11:11 2.76
2.14 56:27 25:34 11:57 11:31 4.90
1.21 70:18 13:52 11:27 11:30 6.11

6.66mi, 76:03, 22 JUL 20, Springfield, Virginia

iThink:
Green Day, "Holiday"
The Calling, "Wherever You Will Go"

WX at 10 PM (2) Jul 22 75 (24) 73 (23) 30.05 (1017) NW 5 RH 94

Odometer 20B: 96.5mi

Z3 threshold. Average/max heart rate = 144/155

Easy recovery run as my legs were really tired after lifting. I almost bagged it off, but by the time I was going to commit to 5 or 6.66, I decided to go the longer distance because I was more loosened up. I probably need to take tomorrow off, though.

I need to be more judicious about working load.  I am probably being too ambitious.

Hex bar deadlift 10/8/6 @180
Standing barbell press 10/8 @75
ACFT leg tuck 5/3/2 with poor form
Dumbbell bench press 7/6/3 iso hold @35 max effort
Dumbbell row 10/8/6 @35
Leg press machine 15/12/10 @210
Lat Pulldown 10/10/8 @100

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:00 14:00 11:34 11:34 1.21
2.10 37:27 23:27 11:10 11:19 3.31
2.13 62:25 24:58 11:43 11:28 5.44
1.22 76:03 13:38 11:10 11:25 6.66

6.8mi, 77:05, 21 JUL 20, Springfield, Virginia

iThink:
Hüsker Dü, "Chartered Trips"
The Connells, "Take A Bow"

WX at 10 PM (2) Jul 21 75 (24) 73 (23) 30.03 (1016) ESE 3 light rain RH 94

Odometer 20: 270.4mi

Z3 threshold. Average/max heart rate = 145/157

Easy recovery run because I felt pissy and it was raining. So I attacked this run, even though I sort of felt like fucking off today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 15:57 15:57 11:14 11:14 1.42
2.05 39:03 23:05 11:16 11:15 3.47
2.12 63:29 24:27 11:32 11:21 5.59
1.21 77:05 13:35 11:14 11:20 6.80

6.66mi, 73:15, 20 JUL 20, Springfield, Virginia

iThink:
New Model Army, "Running in the Rain"
Sugarcult, "Dead Living"

WX at 9 PM (1) Jul 20 77 (25) 73 (23) 29.93 (1013) S 3 thunder RH 88

Odometer 20: 263.4mi

Z3/Z4 threshold. Average/max heart rate = 147/177

Today was another day of lifting, followed by a run later that night. The premise was that I might get more weight loss if I ran and lifted. It would probably work better back to back, but it was not to be.

Hex bar deadlift 10/8/6 @180
Standing barbell press 10/8 @65
Dumbbell bench press 7/6/4 iso hold @35
Dumbbell row 10/8/6 @35
Landmine squat 15/12/10 @20
Landmine single arm press 10/8/6 @10
Gravitron pullups 12/12/9 @75
ACFT leg tuck 1 @BW with poor form

I'm hoping the weight work will help a bit with back pain but I need to be attentive to quad and hip flexors. The run was indistinguished but at least there was driving rain for the first quarter of the run. The run length took a little adjustment, but it was perfect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:55 12:55 10:46 10:46 1.20
2.10 35:48 22:53 10:54 10:51 3.30
2.13 59:54 24:06 11:19 11:02 5.43
1.23 73:15 13:22 10:52 11:00 6.66

10,000m on Concept2 Model D, 46:15.6, 19 JUL 20, Springfield, Virginia

iThink: none as I was watching the pilot of Warrior Nun on Netflix.

WX at 10 PM (2) Jul 19     87.4 (30.8)     73.8 (23.2)     29.91 (1012)     Calm

Odometer 14B: 411.0mi

Z3, Z4 finish.  Average/max heart rate = 140/150

First row in a long while, but I wasn't about to run with the temperature what it is right now, and anyway, I was sore after lifting yesterday, so some erging was probably in order.  Today was slow, as I was working pretty hard (or so it felt) to hold 2:20/500m.  That is kind of disappointing, but not surprising.

I have lost quite a bit of strength, so I look forward to doing weight work again, and that might actually catalyze some weight loss too.  The goal remains to try to make tape cutoff weight, which might actually be possible if I'm disciplined and continue to work at it.  I realize dietary discipline is probably the hardest part of it.

Splits
Distance:    10000
Time:    46:15.6
Avg/500m:    02:18.8
Drag Factor:    114
Per Mile:    00:07:27

6.32mi, 68:49, 18 JUL 20, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Sugarcult, "Dead Living"

WX at 10 PM (2) Jul 18 80.4 (26.9) 70.9 (21.6) 30.02 (1016) Calm RH 72
WX at 9 PM (1) Jul 18 83.1 (28.4) 70.0 (21.1) 30 (1015) Calm RH 65

Odometer 20B: 89.8mi

Z4 threshold. Average/max heart rate = 151/162

Today marked my first time in the gym since 22 March. When I take four months off lifting, certain things come back...weaker.

Hex bar deadlift 10/6/6 @200
Dumbbell bench press 7/6/5 iso hold @30
Dumbbell row 10/8/6 @30
Standing barbell press 10/6 @65
Leg press machine 15/12/10 @220

I'm sure the dumbbells could've gone up further than 30, but I was being conservative. Everything else I thought I was being conservative, but I was having some real trouble with the reps after the first set. I have definitely lost a lot, but that means there's room for improvement again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.95 20:56 20:56 10:44 10:44 1.95
0.72 29:00 08:04 11:12 10:52 2.67
1.43 44:27 15:27 10:48 10:51 4.10
0.85 54:26 09:59 11:44 11:00 4.95
1.37 68:49 14:24 10:30 10:53 6.32

6.33mi, 70:42, 16 JUL 20, Springfield, Virginia

iThink:
Hüsker Dü, "Chartered Trips"

WX at 10 PM (2) Jul 16 77.9 (25.5) 69.6 (20.9) 30.16 (1021) SSE 8 RH 75

Odometer 20: 256.2mi

Z3 to Z3 threshold. Average/max heart rate = 141/156

Easy recovery run after yesterday's long grinder. The fact that it was noticeable cooler helped a lot. I was balancing heart rate with relative effort, but my legs are tired as I definitely felt at the beginning trying to go uphill. By the time I was warmed up I felt much better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 20:08 20:08 11:07 11:07 1.81
1.03 31:58 11:50 11:29 11:15 2.84
1.43 47:53 15:55 11:08 11:13 4.27
0.85 57:54 10:01 11:47 11:19 5.12
1.21 70:42 12:48 10:35 11:10 6.33

10.59mi, 2:00:33, 15 JUL 20, Springfield, Virginia

iThink:
R.E.M., "Radio Free Europe"
Johnny Rivers, "Secret Agent Man"
R.E.M., "Gardening At Night"

WX at 6 PM (22) Jul 15 89.1 (31.7) 64.9 (18.3) 30.1 (1019) SE 8 RH 45
WX at 7 PM (23) Jul 15 86.7 (30.4) 65.8 (18.8) 30.11 (1019) ESE 7 RH 50

Odometer 20B: 83.5mi

Z3. Average/max heart rate = 146/158

I started earlier than usual, and decided to get in my first legitimate long slow distance in a while. Even after chugging two liters of water, I was still sucking by the end. It is an indicator when the temperature has cooled to 86 and it makes a big difference. Glad I did it, but goddamn, this run was suck.

I was thinking about REM's early work this morning when I saw some story about how the Voice of America and Radio Free Europe were being gutted by the Trump administration.  That is bad.  But it reminded me of some very vintage REM, which was good.  Someday this kleptocracy will pass.

Splits

SGMT AGGREGATE SEGMT PERMI AVGPC DIST
1.81 0:19:52.7 19:53 10:59 10:59 1.81
1.12 0:32:44.7 12:52 11:29 11:11 2.93
2.13 0:56:22.3 23:38 11:06 11:08 5.06
1.14 1:09:52.4 13:30 11:51 11:16 6.20
1.43 1:26:52.9 17:01 11:54 11:23 7.63
1.75 1:47:24.0 20:31 11:43 11:27 9.38
1.21 2:00:33.5 13:09 10:52 11:23 10.59

7.1mi, 76:27, 13 JUL 20, Springfield, Virginia

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

WX at 10 PM (2) Jul 13 73 (23) 69 (21) 29.92 (1013) SE 7 light rain RH 88

Odometer 20B: 83.5mi

Z3 threshold first half, Z4 threshold second half. Average/max heart rate = 145/161

The "light rain" was a torrential downpour, which I welcomed, just after the halfway mark for about a mile. That was awesome. My legs started tired, which may be an indicator that I need to take tomorrow off. The finish was good but the rain had a big part in that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 19:40 19:40 10:56 10:56 1.80
1.00 30:57 11:17 11:17 11:03 2.80
1.54 47:05 16:08 10:29 10:51 4.34
1.55 64:03 16:58 10:57 10:52 5.89
1.21 76:27 12:24 10:15 10:46 7.10

7.13mi, 76:58, 12 JUL 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan, KS"

WX at 10 PM (2) Jul 12 73 (23) 68 (20) 29.8 (1009) Calm light rain RH 83

Odometer 20: 249.9mi

Z3 threshold first half, Z4 threshold second half. Average/max heart rate = 144/161

Diffident start, not sure how I was going to feel, but I felt better as I got further into it. After the size of dinner I ate, I needed to get this in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 19:52 19:52 10:59 10:59 1.81
1.02 31:33 11:40 11:26 11:09 2.83
1.54 47:57 16:24 10:39 10:58 4.37
1.54 64:54 16:57 11:01 10:59 5.91
1.22 76:58 12:04 09:53 10:48 7.13

6.69mi, 72:37, 11 JUL 20, Springfield, Virginia

iThink:
Max, "Aim"

WX at 9 PM (1) Jul 11 83.5 (28.6) 64.9 (18.3) 29.75 (1007) W 5 RH 54

Odometer 20B: 76.4mi

Z3 threshold. Average/max heart rate = 141/154

Easy start but not has hot WX-wise and kind of inconsistent. Still, better than nothing. For some reason my Max VO2 increased to 44, which I don't get today. On the bright side, I tapped in at 186 this morning, so that's encouraging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:09 13:09 10:46 10:46 1.22
2.11 35:26 22:17 10:34 10:38 3.33
2.04 58:32 23:07 11:20 10:54 5.37
1.32 72:37 14:05 10:40 10:51 6.69

6.21mi, 68:06, 10 JUL 20, Springfield, Virginia

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

WX at 10 PM (2) Jul 10 77.9 (25.5) 73.4 (23.0) 29.76 (1007) Calm RH 86

Odometer 20: 242.8mi

Z3 threshold. Average/max heart rate = 146/162

Easy start, threshold finish, but today did not feel great. I have been in a serious sleep deficit this week and I was pretty worn out. Even after taking yesterday off, today was ugly. Tomorrow I sleep in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.83 19:07 19:07 10:27 10:27 1.83
0.86 28:54 09:46 11:22 10:44 2.69
0.85 38:28 09:34 11:16 10:52 3.54
1.45 55:17 16:49 11:36 11:05 4.99
1.22 68:06 12:49 10:30 10:58 6.21

7.02mi, 72:34, 8 JUL 20, Springfield, Virginia

iThink:
Max, "Aim"

WX at 10 PM (2) Jul 08 73.8 (23.2) 67.1 (19.5) 29.95 (1014) Calm RH 79

Odometer 20B: 69.7mi

Z3 threshold first half, Z4 threshold second half. Average/max heart rate = 146/162

Easy start, harder finish, but both hovering right around anaerobic threshold pace, either above or below. Today wasn't going to be very hard, but I was concentrating on smooth turnover. Nonetheless, faster than yesterday at less perceived effort, it seems. I'll take it.

I was still pretty tired, though, after dinner.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.83 18:46 18:46 10:15 10:15 1.83
0.88 28:35 09:50 11:10 10:33 2.71
1.54 44:21 15:46 10:14 10:26 4.25
1.54 60:39 16:18 10:35 10:28 5.79
1.23 72:34 11:55 09:41 10:20 7.02

7.01mi, 74:34, 7 JUL 20, Springfield, Virginia

iThink:
Max, "Aim"

WX at 10 PM (2) Jul 07 79.2 (26.2) 73.4 (23.0) 30 (1015) SE 6 RH 82

Odometer 20B: 62.7mi

Z3 first half, Z4 second half. Average/max heart rate = 150/165

Today started somewhat ugly, but a few hundred meters before the end of split 4, I felt much better.  Partly that is because I had a mild headache at the start of this run. I believe that's because I had 28oz of coffee and possibly 48 oz of Diet Pepsi today at work. That is a very bad sign.

Pleasantly, my average time seems to be improving at relative effort - my easier runs are faster. That is a good sign.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 19:29 19:29 10:46 10:46 1.81
0.85 29:19 09:50 11:34 11:01 2.66
1.54 45:23 16:04 10:26 10:48 4.20
1.55 61:37 16:15 10:29 10:43 5.75
1.26 74:34 12:56 10:16 10:38 7.01

6.49mi, 63:57, 5 JUL 20, Springfield, Virginia

iThink:
The Cure, "A Forest (Trees Remix)"
The Cure, "Jumping Someone Else's Train"

WX at 9 PM (1) Jul 05 78.6 (25.9) 69.3 (20.7) 29.96 (1014) Calm RH 73

Odometer 20: 235.6mi

Z4. Average/max heart rate = 153/171

After a fresh haircut, I felt strangely moto, but also I was able to vent much more heat out of my head. This is not a trivial matter when the air temperature when I started was 83F. I was holding a markedly higher working heart rate today, and it showed in an elevation of Max vO2 back to 43 from this past week.

Not sure what sparked a flashback to my freshman year in college or my junior year in high school, but I  can't argue with either choice.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.95 19:20 19:20 09:55 09:55 1.95
1.08 30:20 11:00 10:11 10:01 3.03
2.32 53:06 22:46 09:49 09:56 5.35
1.14 63:57 10:51 09:31 09:51 6.49

6.05mi, 65:47, 4 JUL 20, Springfield, Virginia

iThink:
The Smiths, "How Soon Is Now?"
Tommy Keene, "Running For Your Life"
"The Schuyler Sisters" from the musical Hamilton

WX at Noon (16) Jul 04 90.7 (32.6) 67.6 (19.8) 29.93 (1013) NW 7 RH 47

Odometer 20B: 55.7mi

Z4. Average/max heart rate = 145/166

Today was hot but not as humid as I feared. I got a later start than I wanted, so I was running at quite possibly the least opportune time of the day, but I wanted to get it done, so I went.

Yes, I watched Hamilton on Disney+ last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 16:58 16:58 10:53 10:53 1.56
1.02 29:03 12:05 11:50 11:16 2.58
1.68 46:27 17:24 10:21 10:54 4.26
1.79 65:47 19:20 10:48 10:52 6.05

6.35mi, 67:47, 2 JUL 20, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Sabaton, "Into the Fire"

WX at 8 PM (0) Jul 02 86.4 (30.2) 65.5 (18.6) 29.86 (1011) Calm RH 49

Odometer 20: 229.1mi

Z4. Average/max heart rate = 149/167

It dropped literally 10F from when I started to when I finished. It makes a huge difference. Fortunately, today was mostly lower humidity, and it helped, even with the heat. I felt better near the end of the run but I was starting to cramp, and that is not good. Hills feel different as I've been doing these runs, though. As much as I don't really want to do them, I should do them, because I get stronger.

The iThink was a bit inconsistent today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 15:41 15:41 09:59 09:59 1.57
1.01 27:15 11:34 11:27 10:34 2.58
0.99 38:23 11:08 11:14 10:45 3.57
0.78 47:23 09:00 11:33 10:54 4.35
2.00 67:47 20:24 10:12 10:41 6.35

6.34mi, 68:29, 1 JUL 20, Springfield, Virginia

iThink:
Juliana Hatfield, "Girl in Old Blue Volvo Disowns Self"
Belly, "Super-Connected"
Echobelly, "Four Letter Word"

WX at 8 PM (0) Jul 01 75.2 (24.0) 69.6 (20.9) 29.85 (1010) Calm RH 83

Odometer 20B: 49.6mi

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

I'm having an easier time with the hills, but I deliberately went a little faster to try to push some strength work on these hills. The turnover and speed was definitely better at the end - although the last split includes a considerable amount of downhill. On the other hand, so long as I can continue to whittle away lard, this is improvement. Maybe the most tangible part of weight loss is going down two belt notches, which is pretty gratifying.

Also gratifying was the massive onslaught of music I remember from my twenties. To be young and idealistic again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 16:41 16:41 10:38 10:38 1.57
1.02 28:45 12:04 11:50 11:06 2.59
1.29 43:19 14:34 11:18 11:10 3.88
0.47 48:46 05:26 11:34 11:13 4.35
1.99 68:29 19:43 09:55 10:48 6.34

6.35mi, 71:06, 29 JUN 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers On A Hotel Bed"

WX at 9 PM (1) Jun 29 77.5 (25.3) 63.9 (17.7) 29.86 (1011) Calm RH 62

Odometer 20: 222.8mi

Z3. Average/max heart rate = 145/166

Easy run mostly because I was going to water plants. I forgot to remember that my coworker hadn't already departed, so I had a nice chat with him and at least I know how to get there. There is some fairly technical trail running involved about 2/3 of the way thru to the turnaround. I decided to extend my return leg, so I got at least 10km in.

Hills felt better although the heat was muchly reduced after the sun went down.  Damn, it was hot as shit today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 17:10 17:10 10:56 10:56 1.57
1.05 29:36 12:26 11:50 11:18 2.62
1.02 41:42 12:06 11:52 11:27 3.64
0.72 49:53 08:11 11:22 11:26 4.36
1.99 71:06 21:13 10:40 11:12 6.35

7.72mi, 89:04, 28 JUN 20, Springfield, Virginia

iThink:
The dB's, "Darby Hall"
The Connells, "Fun & Games"
The Smiths, "Please Please Please Let Me Get What I Want"
The dB's, "Bugle Call"

WX at 11 PM (3) Jun 28 72.7 (22.6) 69.8 (21.0) 29.77 (1008) Calm RH 91

Odometer 20B: 43.2mi

Z3. Average/max heart rate = 139/152

Easy recovery run. Long slow distance, deliberately, but tonight's run was all burning lard. And revisiting music from my teenage years and 20s. I did feel a tweak in my knee early in the run, which was not encouraging, but easy running kept it from returning, I think.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 20:21 20:21 11:11 11:11 1.82
1.01 32:08 11:47 11:40 11:21 2.83
1.54 49:09 17:01 11:03 11:15 4.37
2.14 74:54 25:45 12:02 11:30 6.51
1.21 89:04 14:10 11:42 11:32 7.72

6.3mi, 67:05, 27 JUN 20, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 9 PM (1) Jun 27 80.2 (26.8) 71.6 (22.0) 29.78 (1008) Calm RH 75

Odometer 20: 216.4mi

Z3 threshold low start, Z4 mid finish. Average/max heart rate = 148/163

First run since Wednesday afternoon; I deliberately took Friday and most of today off after getting a cortisone shot in the sacroiliac joint, so I was advised to take it easy for a few days. Today marks the first day reliably under 190lbs in a long, long while. I tapped in at 188.0 this morning, and 189.5 after the run. This is a good thing.

First half was pretty easy, but the last half I felt challenged enough to try to push above anaerobic threshold, but not too far.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 19:52 19:52 11:06 11:06 1.79
1.00 30:39 10:47 10:47 10:59 2.79
0.85 39:29 08:50 10:23 10:51 3.64
1.45 55:01 15:32 10:43 10:48 5.09
1.21 67:05 12:05 09:59 10:39 6.30

9.17mi, 95:50, 24 JUN 20, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Max, "Aim"
Sunny Day Real Estate, "The Rising Tide"

WX at 10 PM (2) Jun 24 68.9 (20.5) 61.7 (16.5) 29.87 (1011) Calm RH 78

Odometer 20B: 35.5mi

Z4 threshold. Average/max heart rate = 149/163

Getting a day and a half of rest in between I hoped might generate something faster, but I really petered out at the end-- about as close to hitting the wall as I've done in a while, in a way that I really didn't expect. Usually the last 1.2mi is the fastest, but that was categorically not the case today.

I was gratified to run 9.17mi, but the finish was unpromising. Max VO2 remains 43, so I guess my brief glimpse of 44 was only going to be a fleeting shot.

That means I either need to do more strength work (difficult while the gyms are closed for the COVID-19 shutdown) or I need to lose more weight.  I had plateaued for a bit at earlier weights, but I'm hoping I'll drop below 190 for the first time in a while.  If I was really serious about it, I'd do more to change my diet, but maybe not yet.  Yet.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 18:29 18:29 10:16 10:16 1.80
1.02 29:30 11:02 10:49 10:28 2.82
2.12 51:04 21:34 10:10 10:20 4.94
1.14 63:17 12:12 10:42 10:24 6.08
1.88 83:02 19:45 10:30 10:26 7.96
1.21 95:50 12:48 10:35 10:27 9.17

7.82mi, 87:29, 23 JUN 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 6 AM (10) Jun 23 66 (19) 66 (19) 29.83 (1010) Calm mist RH 100

Odometer 20: 210.1mi

Z3. Average/max heart rate = 140/152

Very slow run, first one in the early morning in a very long while, but one of the reasons why I've settled into running at night is that I don't have to worry if I have to run home to go take a pit stop. I decided not to take one and very nearly regretted it.

I think I'm going to return to running at night. At least tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.92 20:43 20:43 10:47 10:47 1.92
0.86 30:23 09:40 11:15 10:56 2.78
2.11 53:16 22:53 10:51 10:54 4.89
1.54 71:18 18:02 11:42 11:05 6.43
1.39 87:29 16:12 11:39 11:11 7.82

6.7mi, 70:56, 21 JUN 20, Springfield, Virginia

iThink:
Z. Randall Stroope - Homeland
James Horner - Combat Drop
Sunny Day Real Estate - The Rising Tide

WX at 10 PM (2) Jun 21 71.6 (22.0) 69.1 (20.6) 29.98 (1015) Calm RH 92

Odometer 20B: 26.3mi

Z4 threshold. Average/max heart rate = 147/162

Not easy run, but not hard either. This was a followup to yesterday's recovery run, but I think more recovery would've been in order today had I been more prudent. I knew I was starting to tire out near the end, and that's an indicator that I'm still recovering.

Yes, I had an arbitrary split at 6.66mi.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:10 13:10 10:58 10:58 1.20
2.13 35:20 22:11 10:25 10:37 3.33
2.15 58:37 23:17 10:50 10:42 5.48
1.18 70:29 11:51 10:03 10:35 6.66
0.04 70:56 00:27 11:28 10:35 6.70

6.3mi, 76:16, 20 JUN 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "60 and Punk"
David Warhol, theme to the old Electronic Arts game Realm of Impossibility
Douglas Fulton, theme to the old Electronic Arts game Skyfox

WX at 8 PM (0) Jun 20 73.2 (22.9) 70.0 (21.1) 30 (1015) Calm RH 89

Odometer 20: 202.3mi

Z3. Average/max heart rate = 138/164

Easy recovery run that I needed but the start was uuuuuuuugly. I felt better around the 4mi mark that I decided to extend to 6mi.

The whole premise of this run was wogging, and that's exactly what I ended up doing.

I'm not sure what brought on the massive onslaught of 1980s video game music, but I don't regret it, 35 years after the fact.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 20:50 20:50 11:35 11:35 1.80
1.03 33:54 13:04 12:41 11:59 2.83
1.42 51:21 17:26 12:17 12:05 4.25
0.84 62:16 10:55 12:59 12:14 5.09
1.21 76:16 14:01 11:35 12:06 6.30

9.62mi, 1:44:12, 19 JUN 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 10 PM (2) Jun 19 73 (23) 66 (19) 30.08 (1018) Calm light rain RH 78
WX at 9 PM (1) Jun 19 75 (24) 66 (19) 30.08 (1018) SW 3 light rain; thunder in the vicinity RH 74

Odometer 20B: 19.6mi

Z4 threshold high. Average/max heart rate = 146/159

I took yesterday off because I was tired, but I needed to get in a good long run today, and I did. To add some sweetener, it started raining, which was good. I need to retrofit the soft insoles into these new shoes because I'm going to pound the hell out of them

Max VO2 increased to 44 ml/kg/min as of today, which brings me back to where I was a few years ago. At the beginning of the year, it was down to 41-42. As I started running again, it came back up but had sat at 43 for a long time, so today's was good news.

Splits

SGMT  AGGRG SEGMT PERMI AVGPC DIST
1.78  18:56 18:56 10:38 10:38 1.78
1.01  30:27 11:32 11:25 10:55 2.79
2.11  52:57 22:30 10:40 10:48 4.90
3.36  89:58 37:01 11:01 10:53 8.26
1.36 104:12 14:14 10:28 10:50 9.62

8.38mi, 75:45, 17 JUN 20, Springfield, Virginia

iThink:
Allvays, "He's On The Beach"
Ariana Grande, "Break Free" (Sebastian Wibe remix)

WX at 8 PM (0) Jun 17 68 (20) 66 (19) 30.1 (1019) Calm light rain RH 93

Odometer 20: 196.0mi

Z3-Z4. Average/max heart rate = 144/158

Not slow but not fast. I did want to burn lard, so it goes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.87 20:00 20:00 10:42 10:42 1.87
0.93 29:47 09:47 10:31 10:38 2.80
2.80 45:51 16:04 05:44 08:11 5.60
1.41 62:33 16:42 11:50 08:55 7.01
1.36 75:45 13:12 09:42 09:03 8.37

10.0mi, 1:43:41, 14 JUN 20, Springfield, Virginia

iThink:
Turboslash, "Rush!"
Max, "Aim" from Age of Aquarius: Blue Planet
The Northern Pikes, "Wait For Me"

WX at 9 PM (1) Jun 14 70.7 (21.5) 52.7 (11.5) 30.3 (1026) ESE 3 RH 52
WX at 8 PM (0) Jun 14 72.5 (22.5) 53.2 (11.8) 30.29 (1025) E 3 RH 51

Odometer 20B: 10.0mi

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

New shoes to replace the old ones from last year. I decided to take advantage of the weather as it was cooling off and my first real haircut in over three months to get in a tempo run. I was experimenting with faster turnover since the last two weeks I've been able to run about the same speed at lower effort; what I haven't been really able to do is markedly speed up at the same level of effort. I'm going to continue to burn lard so I can get back down to fighting trim, but I hope the weight loss will help. I suspect it will, but it's not a substitute for strength work.

Splits

SGMT  AGGRG SEGMT PERMI AVGPC DIST
2.34  25:19 25:19 10:49 10:49 2.34
0.64  32:35 07:16 11:22 10:56 2.98
2.15  54:06 21:31 10:01 10:33 5.13
1.94  73:52 19:45 10:11 10:27 7.07
1.41  88:49 14:57 10:36 10:28 8.48
1.52 103:41 14:52 09:47 10:22 10.00

7.10mi, 81:06, 12 JUN 20, Springfield, Virginia

iThink:
The Connells, "Take A Bow"

WX at 9 PM (1) Jun 12 72.5 (22.5) 61.7 (16.5) 30.07 (1018) Calm RH 68 WX at 8 PM (0) Jun 12 84.0 (28.9) 53.4 (11.9) 30.06 (1017) W 5 RH

Odometer 19B: 361.5mi

Z3. Average/max heart rate = 141/149

Easy recovery run, but also the day I retire these shoes. It's time to hang them up because they're finally beat down. Not much power today, but today's objective was to burn lard and recover a bit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 20:37 20:37 11:31 11:31 1.79
1.02 32:39 12:02 11:48 11:37 2.81
1.58 50:13 17:34 11:07 11:26 4.39
1.51 67:53 17:40 11:42 11:30 5.90
1.21 81:06 13:13 10:56 11:24 7.11

7.08mi, 74:53, 11 JUN 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 9 PM (1) Jun 11 76.8 (24.9) 67.1 (19.5) 30.07 (1018) Calm RH 71

Odometer 20: 188.6mi

Z3 high start, Z4 finish. Average/max heart rate = 150/165

A little later start, and not as grinding a start, but I started to feel like this was going to be a tempo run, and it was. I was concentrating on faster turnover in the last half, and going uphill, this was very marked. I can really only get away with doing that in shoes that are not worn out, or my knees will pay big time going downhill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 19:09 19:09 10:35 10:35 1.81
0.85 28:56 09:47 11:30 10:52 2.66
1.54 45:00 16:04 10:26 10:43 4.20
1.54 61:42 16:42 10:51 10:45 5.74
1.34 74:54 13:12 09:51 10:35 7.08

6.95mi, 81:07, 10 JUN 20, Springfield, Virginia

iThink:
The Ocean Blue, "Ballerina Out of Control"
Midnight Oil, "Forgotten Years"

WX at 1 PM (17) Jun 10 86.7 (30.4) 73.9 (23.3) 29.93 (1013) S 9 RH 65 HI 94.5 (34.7)

Odometer 19B: 352.4mi

Z4. Average/max heart rate = 151/163

Wow, today's run was probably ill-advised. It was going to get hotter, and it had gone up almost 5F from the temperature at which I started by the time I finished. I knew it was not good when the sweating was starting to dry up at the end. I needed to get something in, and if I waited until dinner, it was going to be too late and while I enjoy running in the rain, I'm not sure if I enjoy running in a thunderstorm, which is the forecast.

Today marked some of the most unpleasant grinding I've done on a run in a while.

It might be time to retire these shoes. The giveaway will be how my knees feel tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.66 29:09 29:09 10:57 10:57 2.66
1.54 46:26 17:17 11:13 11:03 4.20
1.54 66:09 19:43 12:48 11:31 5.74
1.21 81:07 14:58 12:22 11:40 6.95

4.12mi, 45:51, 8 JUN 20, Springfield, Virginia

iThink:
mewithoutyou, "January 1979"
Davey Anderson, arrangement of "The Gallant Forty Twa" from Black Watch

WX at 9 PM (1) Jun 08 69.4 (20.8) 60.8 (16.0) 30 (1015) Calm RH 74

Odometer 19B: 345.4mi

Z3. Average/max heart rate = 141/162

Easy recovery run. I need to be more diligent about stretching because what I do today directly affects tomorrow. If I bag off stretching, prepare to pay. I am not 21 anymore. So it goes. Probably better than what I started with, although neither is a particularly happy sentiment.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:05 14:05 11:39 11:39 1.21
0.85 23:21 09:16 10:54 11:20 2.06
0.85 33:06 09:44 11:27 11:22 2.91
1.21 45:51 12:46 10:33 11:08 4.12

9.6mi, time indeterminate, 7 JUN 20, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
The Calling, "Wherever You Will Go"

WX at 9 PM (1) Jun 07 68.7 (20.4) 56.5 (13.6) 29.95 (1014) Calm RH 64
WX at 8 PM (0) Jun 07 77.9 (25.5) 53.6 (12.0) 29.95 (1014) NW 6 RH 43
WX at 7 PM (23) Jun 07 81.3 (27.4) 50.2 (10.1) 29.94 (1013) NNW 6 RH 34

Odometer 20: 181.5mi

Z3. Average/max heart rate = unk

Today was pretty rough. I didn't warm up until about 52min in, but miles 6-8 felt okay. The last 1.5mi not so much as I inhaled a few bugs and started coughing up a storm. TO add insult to injury, today's run was blanked in a sync error, so I have no run data for the run. That's unfortunate. Max VO2 remains 43, so that is actually encouraging given the relative pace, which was hovering from around 11-12:30/mi, which I should be embarrassed to run, but these days, I don't care.

No Splits.

5.52mi, 60:54, 6 JUN 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) Jun 06 83.5 (28.6) 57.9 (14.4) 29.79 (1008) NW 6 RH 41

Odometer 19B: 341.3mi

Z3. Average/max heart rate = 142/157

Very dead legs even after a day and a half of rest. Today wasn't as bad as yesterday WX-wise, but today was very nearly a day of Do Nothing But Eat, which I cannot afford.

I need to try to ride some momentum into tomorrow if I can. At some point I'm going to have to swing my runs to the front end of the day and I'm not really looking forward to that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:03 14:03 11:37 11:37 1.21
1.54 30:43 16:40 10:49 11:10 2.75
1.55 47:57 17:15 11:07 11:09 4.30
1.22 60:54 12:57 10:37 11:02 5.52

5.49mi, 61:31, 3 JUN 20, Springfield, Virginia

iThink:
"Johnny Hopkins On To Victory"
"Donald Trump Is A Wanker"
The Connells, "Take A Bow"
The Connells, "Fun & Games"

WX at 9 AM (13) Jun 03 78.3 (25.7) 64.0 (17.8) 29.78 (1008) SW 6 RH 62

Odometer 20: 171.9mi

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

Dead legs today. Really dead legs. I was glad I ran when I did because it jumped 7 degrees from start to finish (by 10am it was 85.6F) Today is gonna be hot as balls.

Today might've been a good day to take a day off but I needed to get some work in, so there it is.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:30 13:30 11:15 11:15 1.20
1.54 30:36 17:05 11:06 11:10 2.74
1.54 48:25 17:49 11:34 11:19 4.28
1.21 61:31 13:06 10:50 11:12 5.49

6.4mi, 68:54, 2 JUN 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers On A Hotel Bed"
XTC, "The Ballad of Peter Pumpkinhead"

WX at 2 PM (18) Jun 02 70.2 (21.2) 53.2 (11.8) 30.02 (1016) SE 5 RH 54

Odometer 19B: 339.2mi

Z3-Z4 just above threshold. Average/max heart rate = 146/162

Awards ceremony tonight for the Younger, so run during the day. Also, it's cool enough where it's not too hard, and I didn't feel like going that hard. I needed to get out there because I have been heartsick about the direction the nation has taken, just as the Younger is graduating from high school. I have tried my best to give her a good life, but she is inheriting a much harder, much more uncertain life than existed when I was her age.

The last lap was a little slow because I was walking to talk to a friend who I unexpectedly had seen - one of my classmates from SAMS, but also teleworking. It was good to catch up, however briefly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:47 15:47 10:36 10:36 1.49
1.53 31:29 15:41 10:15 10:25 3.02
1.91 52:21 20:52 10:56 10:37 4.93
1.47 68:54 16:33 11:16 10:46 6.40

9.12mi, 1:40:20, 31 MAY 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan KS"
The Cure, "A Forest"

WX at 11 PM (3) May 31 65.1 (18.4) 35.2 (1.8) 30.17 (1021) NW 6 RH 32

Odometer 20: 166.4mi

Z4 just above threshold. Average/max heart rate = 147/158

Against my better judgment, I decided to go for a long run. Weather like this at the end of May is virtually unheard of so I couldn't pass it up.

Not LSD per se, but at least long distance to burn lard. That's fine although the skin on my right foot is starting to crack, so I need to moisturize it and wear socks to bed to soften the skin. It was definitely starting to hurt, and that's inopportune, but given as much mileage as I've been hitting, it's almost inevitable.

Splits

SGMT  AGGRG SEGMT PERMI AVGPC DIST
1.81  19:48 19:48 10:57 10:57 1.81
1.03  31:26 11:37 11:17 11:04 2.84
2.11  53:54 22:28 10:39 10:53 4.95
1.14  66:59 13:05 11:29 11:00 6.09
1.66  85:36 18:37 11:13 11:03 7.75
1.37 100:20 14:44 10:45 11:00 9.12

6.37mi, 64:59, 30 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 10 PM (2) May 30 73.8 (23.2) 51.6 (10.9) 29.98 (1015) NNW 7 RH 45

Odometer 19B: 332.8mi

Z4 tempo. Average/max heart rate = 150/163

Markedly faster run than before; today was a late start but I needed to get something in and it turned into a tempo run after today being pretty warm. By the time dusk had hit it was starting to cool off fast, and it turned into a tempo run and a fast one at that by the end. I was concentrating on rapid turnover, and it was productive.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:20 15:20 10:18 10:18 1.49
1.54 30:51 15:30 10:04 10:11 3.03
2.13 52:31 21:40 10:10 10:11 5.16
1.21 64:59 11:29 09:29 10:03 6.37

7.01mi, 78:36, 28 MAY 20, Springfield, Virginia

iThink:
The Connells, "Logan Street"
Sugarcult, "Dead Living"

WX at 9 PM (1) May 28 73 (23) 71 (22) 30.02 (1016) ESE 3 RH 94

Odometer 20: 157.3mi

Z3. Average/max heart rate = 144/159

Seven miles of LSD. Speed kills, do LSD instead, so they say. Today was the first really warm and sticky day of the year, so easy run was warranted so I could just expend lard. I did hydrate up big time before rolling out, which is good, because I sweated up a storm.

Tomorrow is supposed to be even longer.  It is an indicator of the past month that my training volume is such that now my shortest run this week is 10km.  Two months ago I would've been hurting at that level of intensity for sure.  Now it's just a stepdown day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 20:02 20:02 11:08 11:08 1.80
0.85 29:52 09:50 11:34 11:16 2.65
1.54 46:54 17:02 11:04 11:12 4.19
1.55 64:38 17:44 11:26 11:16 5.74
1.27 78:36 13:58 11:00 11:13 7.01

7.21mi, 78:21, 27 MAY 20, Springfield, Virginia

iThink:
Mai Ligne, "Made for It"
The Connells, "Take A Bow"
Sugarcult, "Dead Living"

WX at 6 PM (22) May 27 78.6 (25.9) 65.8 (18.8) 30.13 (1020) ESE 6 RH 64

Odometer 19B: 325.4mi

Z3 high-Z4 finish. Average/max heart rate = 146/162

I was going to go long but not too long, but not too hard. My legs started tired, which are an indicator that I probably should back off a little more this week and maybe even next week, but what I didn't expect was having to take a pit stop at the 4 mile point. At that point I got back out there with a vengeance and finished fairly strong, which is a lot easier when I'm not thinking about how fast I can get back to a latrine.

It's almost time to retire these shoes.  I think I'll get another 25mi into them and then switch up.  They gave good service, although putting Dr. Scholl's inserts helped a lot too about 75mi ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 19:17 19:17 10:46 10:46 1.79
0.85 28:52 09:35 11:17 10:56 2.64
1.42 45:01 16:09 11:22 11:05 4.06
1.95 65:59 20:58 10:45 10:59 6.01
1.20 78:21 12:21 10:18 10:52 7.21

6.25mi, 65:57, 25 MAY 20, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Sabaton, "Into the Fire"

WX at 10 PM (2) May 25 63.1 (17.3) 60.1 (15.6) 30.17 (1021) Calm RH 89

Odometer 20: 150.3mi

Z3 start, Z4 finish. Average/max heart rate = 147/167

Not an easy run, but not an exceedingly hard one. I started easier and then finished pretty aggressively. I felt better in the second half as I was warmed up, Hard finish, one that felt pretty good, actually.

Today was Memorial Day, and the 26th anniversary of my entry onto active duty. So I felt like getting a run in of some consequence. So I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:37 13:37 11:15 11:15 1.21
2.13 35:59 22:22 10:30 10:46 3.34
1.54 52:24 16:24 10:39 10:44 4.88
1.37 65:57 13:33 09:54 10:33 6.25

Roll Call

Gone, but not forgotten:

2LT Tom Witt - Fort Hood, Texas, 3 April 1995
CW2 Aaron Weaver - near Fallujah, al-Anbar governorate, Iraq, 8 January 2004
SFC Don Eacho - Ramadi, al-Anbar governorate, Iraq, 4 March 2005
CW4 Matt Lourey - Buhriz, Diyala governorate, Iraq, 27 May 2005
MAJ Matt Worrell - Yusufiyah, Baghdad governorate, Iraq, 14 May 2006
CW4 Bill Engeman - Baghdad, Baghdad governorate, Iraq, 14 May 2006
SGT Jason Swiger - Baqubah, Diyala governorate, Iraq, 25 March 2007
CPT Jon Grassbaugh - Zaganiyah, Diyala governorate, Iraq, 7 April 2007
SGT Eric Holke - Tallil, Dhi Qar governorate, Iraq, 15 July 2007
SFC Gary Vasquez - Yakchal, Helmand province, Afghanistan, 29 September 2008
MAJ Brian Mescall - Qalat, Zabul province, Afghanistan, 9 January 2009
CW4 Niall Lyons - Darreh-ye Bum, Baghdis province, Afghanistan, 26 October 2009
CPT Dan Whitten - near Forward Operating Base Sweeney, Zabul province, Afghanistan, 2 February 2010
LTC Rob Baldwin - Ayatalah, Zabul province, Afghanistan, 21 September 2010
CPT Dan Utley - Bamako, Mali, 20 April 2012
MG Harold Greene - Kabul, Kabul province, Afghanistan, 5 August 2014
SFC Matt Leggett - Kabul, Kabul province, Afghanistan, 20 August 2014
COL Joo Eun Cho - Bethesda, Maryland, 13 September 2018

7.08mi, 81:55, 22 MAY 20, Springfield, Virginia

iThink:
Dan McKie, "Tears" (Audioscape Instrumental Dub)
Above and Beyond feat. OceanLab, "On A Good Day" (Daniel Kandi remix)

WX at 8 PM (0) May 22 69.1 (20.6) 65.7 (18.7) 29.98 (1015) Calm RH 88

Odometer 19B: 318.2mi

Z3 mid. Average/max heart rate = 141/154

Easy day of LSD, partly to recover from yesterday and partly to burn lard. Not a bad run, and I was very disciplined about pacing and effort. Also, my legs were pretty tired. When it starts to warm up, I will have to swing my circadian rhythms to wake up much earlier so I can run before it gets hot. I am not looking forward to that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 20:42 20:42 11:26 11:26 1.81
0.85 31:00 10:18 12:07 11:39 2.66
1.54 48:14 17:13 11:11 11:29 4.20
1.54 66:38 18:25 11:57 11:37 5.74
1.34 81:55 15:16 11:24 11:34 7.08

8.66mi, 87:07, 21 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 7 PM (23) May 21 69.1 (20.6) 55.9 (13.3) 30.22 (1023) ESE 3 RH 63

Odometer 19B: 311.1mi

Z4. Average/max heart rate = 154/167

Good hard run, after a day of rest. I was feeling like I should get at it, and did I ever get at it. Today was a pleasant burst of relative speed, and I felt pretty aggressive and ran like it too. The first split was particularly encouraging as I was running at the top end of zone 3 almost the entirety of that first segment.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:10 18:10 10:02 10:02 1.81
1.14 30:00 11:51 10:24 10:10 2.95
1.28 42:29 12:28 09:45 10:03 4.23
1.47 57:18 14:49 10:05 10:03 5.70
1.75 75:19 18:01 10:18 10:07 7.45
1.21 87:07 11:48 09:45 10:04 8.66

6.08mi, 64:44, 19 MAY 20, Springfield, Virginia

iThink:
Kazuki Muraoka, "Jungle" from the video game Contra
Kazuki Muraoka, "Waterfall" from the video game Contra
John Waite, "Change"

WX at 10 PM (2) May 19 58.1 (14.5) 29.1 (-1.6) 30.27 (1025) E 5 RH 32

Odometer 20: 144.1mi

Z3. Average/max heart rate = 148/164

I thought this was going to be somewhat of a recovery run, but turns out I was feeling more froggy than I thought. Smooth, very strong finish. I was pretty happy about that!

More musical throwback today, back to the 1980s. Two from the old video game Contra, and another song of similar vintage, in this case John Waite's "Change" from the film Vision Quest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:38 13:38 11:22 11:22 1.20
0.84 22:35 08:57 10:39 11:04 2.04
1.40 37:34 14:59 10:42 10:55 3.44
1.43 53:23 15:49 11:04 10:58 4.87
1.21 64:44 11:21 09:23 10:39 6.08

5.52mi, 70:51, 18 MAY 20, Springfield, Virginia

iThink:
The Connells, "Take A Bow"
Magnapop, "Lay It Down"
Magnapop, "Free Mud"

WX at 8 PM (0) May 18 66.4 (19.1) 54.7 (12.6) 29.98 (1015) Calm RH 65

Odometer 19B: 302.5mi

Z3 low. Average/max heart rate = 134/155

Easy, easy recovery run. One that I really needed, and it's all burning lard at this level of intensity. I knew my max VO2 would take a hit, but that's not the point for this type of run. I needed to work off a little bit of lactate and soreness, and this should be a good run for that.

Today also revisited some old music I hadn't listened to in, well, forever. Like the 1990s forever.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 15:31 15:31 12:43 12:43 1.22
1.54 34:46 19:15 12:30 12:36 2.76
1.55 55:49 21:03 13:35 12:57 4.31
1.21 70:51 15:01 12:25 12:50 5.52

10.0mi, 1:43:24, 17 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 6 PM (22) May 17 68.0 (20.0) 57.7 (14.3) 30.12 (1019) ESE 3 RH 69

Odometer 20: 138.0mi

Z4 high. Average/max heart rate = 153/165

First three laps were unremarkable except I had to stop to go back home and hit the facilities. Last four splits I went very hard until I hit the wall just a little over a mile back. It was so promising until then, but given my long run yesterday, the reckoning was probably coming.

The last four were running hard enough to just run through the pain. It's been a little while since I've done that but today was totally a "take the pain" kind of run.  The song was absolutely appropriate to the floggerific kind of run that today became.

Splits

SGMT AGGRG  SEGMT PERMI AVGPC DIST
1.80 18:41  18:41 10:23 10:23 1.80
1.13 30:49  12:07 10:43 10:31 2.93
1.21 43:56  13:07 10:51 10:37 4.14
1.21 55:57  12:01 09:56 10:27 5.35
1.54 70:37  14:41 09:32 10:15 6.89
1.54 87:03  16:26 10:40 10:20 8.43
1.57 103:24 16:21 10:25 10:20 10.00

7.02mi, 78:54, 16 MAY 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan, KS"

WX at Noon (16) May 16 77.9 (25.5) 58.3 (14.6) 30.07 (1018) NNW 9 RH 50

Odometer 19B: 297.0mi

Z3. Average/max heart rate = 148/177

My legs were quite tired, so I decided to go longer but very slow. Today was certainly intended to be a recovery day but maybe not the rest day I anticipated. I might've benefitted from a short run yesterday but I suspect the results would've been much the same as they were today - and I need to run easy tomorrow, even if long to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 16:48 16:48 11:17 11:17 1.49
1.29 31:05 14:17 11:04 11:11 2.78
1.00 42:03 10:58 10:58 11:07 3.78
1.75 62:31 20:28 11:42 11:18 5.53
1.49 78:54 16:23 11:00 11:14 7.02

8.93mi, 92:44, 14 MAY 20, Springfield, Virginia

iThink:
that dog., "Bird On A Wire"
Velocity Girl, "Finest Hour"
The Connells, "Fun & Games"
The Smiths, "There Is A Light That Never Goes Out" (sound check at the Barrowlands, Glasgow)

WX at 8 PM (0) May 14 67.5 (19.7) 57.4 (14.1) 30.08 (1018) Calm RH 70

Odometer 19B: 289.9mi

Z4 threshold. Average/max heart rate = 151/163

Not intended to be a particularly hard run, but any long run is in general pretty hard. I had occasion to watch the HBO film Taking Chase, which really reinforces my desire to never, ever, ever be a casualty notification officer. For the most part, Taking Chase is very good. The things that military observers might find at fault with the film are very niche things. This is one film where the military advisors for the film finally had enough voice where the uniforms were to standard (apart from one continuity error where air assault wings moved around on one jacket).

The goal was to run long although not necessarily slow. I can feel myself starting to get somewhat stronger, while my times aren't getting markedly faster, the distances have markedly increased. That sounds like an indicator of increased endurance versus strength, but this is a useful basis for later work since I have a solid aerobic base to work off of.

I'm not sure what prompted the iThinks today, although the last one was a throwback to running laps in Camp ISAF when I was in Afghanistan in 2014.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 18:13 18:13 10:11 10:11 1.79
1.14 30:15 12:01 10:33 10:19 2.93
1.29 44:01 13:47 10:41 10:26 4.22
1.46 59:22 15:21 10:31 10:27 5.68
1.75 77:35 18:12 10:24 10:26 7.43
1.50 92:44 15:10 10:07 10:23 8.93

8.62mi, 87:49, 12 MAY 20, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 7 PM (23) May 12 61.9 (16.6) 24.6 (-4.1) 30.14 (1020) WNW 13G20 RH 23

Odometer 19B: 280.6mi

Z4. Average/max heart rate = 150/163

I ran until it hurt. But not so hard that I couldn't take the pain. In other words, I made sure to run into oxygen debt, but I was feeling it more in my legs than anywhere else. I'm getting faster, although today was about as ideal as it gets for running conditions, and I got enough rest after the last two days or so.

This run was coming from watching bits of a BBC Scotland play called Black Watch, which is about 1 BLACK WATCH covering the area east of Fallujah in 2004 and what it did to the troops in the unit, who came back different. It is hard to watch, so I ran hard to pay off my sins, even though they happened in a different combat zone.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:16 18:16 10:02 10:02 1.82
1.14 30:18 12:02 10:33 10:14 2.96
1.28 43:11 12:53 10:04 10:11 4.24
1.43 58:28 15:17 10:41 10:19 5.67
1.75 76:21 17:53 10:13 10:17 7.42
1.20 87:49 11:28 09:33 10:11 8.62

4.12mi, 49:00, 10 MAY 20, Springfield, Virginia

iThink:
Dan Latarski and Kim Nagel, title music to the 1990 computer game Stellar 7

WX at 9 PM (1) May 10 53.6 (12.0) 38.3 (3.5) 29.99 (1015) Calm RH 56

Odometer 20: 128.0mi

Z3 easy. Average/max heart rate = 138/149

Easy recovery run after yesterday's long run, and it delivered. I didn't feel like going very hard, and my max VO2 dropped commensurately, but no point in going hard two days in a row. That would be imprudent.

Today's iThink was quite unexpected, if only because I was thinking about my sophomore year in college and for some reason, the theme music from a game I played quite a bit in my freshman year figured.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:25 14:25 12:01 12:01 1.20
0.85 24:34 10:09 11:57 11:59 2.05
0.85 35:07 10:33 12:24 12:07 2.90
1.22 49:00 13:53 11:23 11:54 4.12

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