7.06mi, 80:36, 22 MAR 21, Springfield, Virginia

iThink:
The Cure, "A Forest"
Chris Cornell, "You Know My Name"
Chvrches, "Forever"

WX at 8 PM (0) Mar 22 55.9 (13.3) 34.3 (1.3) 30.24 (1024) Calm RH 43

Odometer 20C: 241.4mi

Z2.8. Average/max heart rate = 137/149

I was pretty tired at the start, but I was slowed down a lot because I was desperately cutting the line between "do I grind out the rest" or "return home and pit stop immediately." I should've done the latter, but oh well. I guess I can chalk up a day of LSD or recovery in this case.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:28 13:28 11:13 11:13 1.20
1.62 30:47 17:19 10:41 10:55 2.82
1.40 46:47 16:01 11:26 11:05 4.22
1.63 65:51 19:04 11:42 11:15 5.85
1.21 80:36 14:44 12:11 11:25 7.06

5.51mi, 58:07, 21 MAR 21, Springfield, Virginia

iThink:
XiJaro & Pitch, "Always Hope" (Original Mix)
Satella, "Drifting Emotions"

WX at 11 PM (3) Mar 21 39.6 (4.2) 26.4 (-3.1) 30.44 (1030) Calm RH 58

Odometer 21: 94.7mi

Z3.2. Average/max heart rate = 141/155

I didn't get in a run yesterday, although I did lift, but I needed to get something in today to work off the amount I ate. Ughhhhhhh...Not fast, but certainly not slow.

Lifting yesterday:

Deadlift 10/10/10 @155
Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Overhead barbell press 10/8/6 @75
Gravitron pullup 10/10/10 @80 interleaved
Gravitron dip 10/10/10 @80 interleaved
Plate-loaded leg press 15/12/10 @250
Leg curl 10/10/10 @100
Leg extension 10/10/10 @85
GHD Situp 20/18/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:59 12:59 10:44 10:44 1.21
1.54 28:49 15:50 10:17 10:29 2.75
1.55 45:41 16:52 10:53 10:38 4.30
1.21 58:07 12:25 10:12 10:32 5.51

7.09mi, 73:11, 17 MAR 21, Springfield, Virginia

iThink:
Rimsky-Korsakov, Russian Easter Overture
Bear McCreary, "Storming New Caprica"
Bear McCreary, "All Along the Watchtower"

WX at 7 PM (23) Mar 17 50.2 (10.1) 41.2 (5.1) 30.1 (1019) Calm RH 71

Odometer 21: 89.2mi

Z3.3. Average/max heart rate = 143/156

I took yesterday off although that wasn't the intent. To make up for it, I decided to get in a longer run and today was pretty good, ultimately. iThinks were a bit unusual, but no worries.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:28 12:28 10:19 10:19 1.21
1.64 28:41 16:13 09:53 10:04 2.85
1.40 42:49 14:08 10:06 10:04 4.25
1.63 59:42 16:53 10:21 10:09 5.88
1.21 71:12 11:30 09:30 10:02 7.09

4.1mi, 43:37, 15 MAR 21, Springfield, Virginia

iThink:
Chvrches, "Gun"
Hybrid, "Theme from Wide Angle"

WX at 7 PM (23) Mar 15 44.4 (6.9) 7.0 (-13.9) 30.33 (1027) SSE 3 RH 21

Odometer 20C: 234.3mi

Z3.3. Average/max heart rate = 142/153

Not particularly hard run as I was trying to not do too hard of an effort, but maybe harder than it should've been. I should run a more proper recovery run tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:01 13:01 10:51 10:51 1.20
0.84 21:39 08:39 10:17 10:37 2.04
0.84 31:18 09:39 11:29 10:52 2.88
1.21 43:37 12:19 10:11 10:40 4.09

7.09mi, 74:18, 14 MAR 21, Springfield, Virginia

iThink:
Death Cab For Cutie, "Brothers On A Hotel Bed"
The Cure, "A Forest" (from Concert

WX at 5 PM (21) Mar 14 64.4 (18.0) 22.5 (-5.3) 29.99 (1015) NW 23G32 RH 20

Odometer 21: 82.1mi

Z3.9. Average/max heart rate = 148/163

I can't pass up weather like this, even though I was feeling a bit tired from yesterday. I decided not to go too hard, but loosened up near the end. Glad I got this one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:10 13:10 10:58 10:58 1.20
1.62 30:04 16:55 10:26 10:40 2.82
1.40 44:37 14:33 10:23 10:34 4.22
1.64 62:02 17:25 10:37 10:35 5.86
1.22 74:18 12:16 10:03 10:30 7.08

4.11mi, 42:26, 13 MAR 21, Springfield, Virginia

iThink:
Title Fight, "Evander"
Title Fight, "You Can't Say Kingston Doesn't Love You"
Sabaton, "Into the Fire"

WX at 7 PM (0) Mar 13 47.8 (8.8) 18.0 (-7.8) 30.21 (1023) Calm RH 30

Odometer 20C: 230.2mi

Z3.6. Average/max heart rate = 146/159

Not intending to go fast, but today felt quicker than expected. First real lifting in a long while, and the after-run felt pretty good.

Lifting earlier today:

Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Overhead barbell press 10/8/6 @75
Gravitron pullup 10/10/10 @85 interleaved
Gravitron dip 10/10/10 @85 interleaved
Deadlift 10/10/10 @135
Plate-loaded leg press 15/12/10 @240
Leg curl 10/10/10 @85
Leg extension 10/10/10 @85
GHD Situp 20/18/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:57 12:57 10:47 10:47 1.20
0.85 21:28 08:31 10:01 10:28 2.05
0.85 30:41 09:12 10:50 10:35 2.90
1.22 42:27 11:46 09:39 10:18 4.12

5.5mi, 54:35, 12 MAR 21, Springfield, Virginia

iThink:
Goo Goo Dolls, "Here You Are"

WX at 10 AM (15) Mar 12 65.7 (18.7) 43.7 (6.5) 30.19 (1022) W 3 RH 45

Odometer 21: 75.0mi

Z4.2. Average/max heart rate = 153/168

I was pressed between two different VTCs, so I ran hard, and this was a good one as I was pushing fast to get back before start. This was a good run but I've also taken three days off and this was a much-needed return to activity. A big improvement over the last run a few days ago but this is what a few days of rest will do for you. And sense of urgency.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:29 12:29 10:19 10:19 1.21
1.54 27:42 15:13 09:53 10:05 2.75
1.54 43:29 15:47 10:15 10:08 4.29
1.21 54:35 11:06 09:11 09:56 5.50

5.51mi, 60:17, 9 MAR 21, Springfield, Virginia

iThink:
Title Fight, "You Can't Say Kingston Doesn't Love You"
Title Fight, "Loud And Clear"

WX at 6 PM (23) Mar 09 64.9 (18.3) 31.1 (-0.5) 30.33 (1027) Calm RH 41

Odometer 20C: 226.1mi

Z3.3. Average/max heart rate = 148/160

Ugly grinder of a run. Not terrible, but not very fun. At least I got one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:33 13:33 11:12 11:12 1.21
1.56 30:09 16:36 10:38 10:53 2.77
1.53 47:34 17:25 11:23 11:04 4.30
1.21 60:17 12:43 10:30 10:56 5.51

6.14mi, 66:29, 8 MAR 21, Springfield, Virginia

iThink:
Dance With The Dead, "Robeast"

WX at 9 PM (2) Mar 08 38.5 (3.6) 15.6 (-9.1) 30.45 (1031) Calm RH 38

Odometer 21: 69.5mi

Z3.3. Average/max heart rate = 148/160

Not an auspicious start, with a pit stop first, then a run that really felt pretty good after stretching it out. I can't argue, this is the first good-feeling run I've had in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:11 13:11 10:59 10:59 1.20
0.84 23:27 10:16 12:14 11:30 2.04
1.21 36:44 13:16 10:58 11:18 3.25
0.84 45:11 08:28 10:04 11:03 4.09
0.84 54:18 09:07 10:51 11:01 4.93
1.21 66:29 12:11 10:04 10:50 6.14

5,000m on Concept2 Model D, 21:43.2, 7 MAR 21, Springfield, Virginia

 iThink: None

WX at 10 PM (3) Mar 07     29.3 (-1.5)     17.1 (-8.3)     30.42 (1030)     Calm

Odometer 14B: 411.0mi

Z3.8.  Average/max heart rate = 149/165

Today was injudiciously fast. That I chalk up to watching the C.R.A.S.H.-B indoor world championships on YouTube today. I'm never going to pull those times, but it was a motivator to push myself way harder than I expected to go.  I was holding down 2:05/500m and below for a sizeable chunk of this erg.

Lifting earlier today:
Dumbbell iso bench 7/6/5@35
Dumbbell row 10/8/9@35
Overhead press 10/8@75
Deadlift 10/10/10@135
Gravitron pullup/dip 10 mid/10 wide/10 mid@105
Linear leg press 15/12/10@225

Splits
Distance:    5000
Time:    21:43.2
Avg/500m:    02:10.3
Drag Factor:    128
Per Mile:    00:06:59

5.52mi, 59:29, 6 MAR 21, Springfield, Virginia

iThink:
Farius, "Miami Love"

WX at 06 15:56 W 20 G 26 10.00 Partly Cloudy SCT070 48 15 27% 41 NA 30.13 1020.6

Odometer 20C: 220.6mi

Z3.5. Average/max heart rate = 145/162

I forgot to log this run before restarting the computer, so I don't know how it went other than pretty slow. At least I got it in, which was better than nothing, but the weather was pretty amazing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:10 13:10 10:53 10:53 1.21
1.54 29:31 16:21 10:37 10:44 2.75
1.56 46:54 17:22 11:08 10:53 4.31
1.21 59:29 12:36 10:24 10:47 5.52

4.1mi, 48:02, 4 MAR 21, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 6 PM (23) Mar 04 46.8 (8.2) 19.2 (-7.1) 29.95 (1014) NW 13G22 RH 33

Odometer 21: 63.4mi

Z3. Average/max heart rate = 140/158

First easy run since getting the PRP shot. I could feel a little bite in the hip, so I deliberately took it easy. I'm just glad to be running again, however slowly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:48 14:48 12:14 12:14 1.21
0.84 24:16 09:29 11:17 11:50 2.05
0.84 33:53 09:37 11:27 11:44 2.89
1.21 48:02 14:09 11:42 11:43 4.10

5,000m on Concept2 Model D, 22:00.0, 3 MAR 21, Springfield, Virginia

 iThink: None

WX at 10 PM (3) Mar 03     38.1 (3.4)     26.6 (-3.0)     29.91 (1012)     Calm

Odometer 14B: 411.0mi

Z3.3.  Average/max heart rate = 142/164

I felt better than I thought, although I've had some lower back tightness.

I want to get back to running. Still, I'm pretty happy about these pulls.

Especially since I didn't start out wanting to go very hard. Nonetheless, 2:00/500m at the end. Note significantly higher drag factor than normal.


Splits
Distance:    5000
Time:    22:00.0
Avg/500m:    02:12.0
Drag Factor:    148
Per Mile:    00:07:05

5,000m on Concept2 Model D, 21:45.0, 1 MAR 21, Springfield, Virginia

iThink: None

WX at 11 PM (4) Mar 01     41.5 (5.3)     21.7 (-5.7)     30.07 (1018)     NW 18G24

Odometer 14B: 411.0mi

Z3.2.  Average/max heart rate = 141/158

First in a while. I had a platelet-rich plasma injection to my right hip and was taking it easy but I can't sit on my ass for much longer, and I decided to see how I felt. I was cranking way, way faster than I expected for the first time back, and felt pretty good. This is a good sign.

No running for a few days, at least. I'll see how I feel in a few days.

Splits
Distance:    5000
Time:    21:45.0
Avg/500m:    02:10.5
Drag Factor:    142
Per Mile:    00:07:00

7.13mi, 71:12, 24 FEB 21, Springfield, Virginia

iThink:
Dan McKie (feat. Emma J), "Tears (Audioscape Instrumental Dub)"
Oceanlab feat. Above & Beyond, "On A Good Day (Daniel Kandi Remix)"

WX at 6 PM (23) Feb 24 54.0 (12.2) 33.1 (0.6) 29.84 (1010) S 13 RH 44

Odometer 21: 59.3mi

Z4.1. Average/max heart rate = 152/168

Today was over a minute average pace faster than yesterday. I started to feel better, and the shoes felt like they were finally starting to break in, but most significantly, I got passed by someone in the last mile, at which point I started to give chase, and ended up holding formation at a pace closer to 8:20/mi, which is much faster than my usual pace...but I was in race mode and it was go time.

Splits

SSGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:28 12:28 10:19 10:19 1.21
1.64 28:41 16:13 09:53 10:04 2.85
1.41 42:49 14:08 10:01 10:03 4.26
1.64 59:42 16:53 10:18 10:07 5.90
1.23 71:12 11:30 09:21 09:59 7.13

6.3mi, 70:52, 23 FEB 21, Springfield, Virginia

iThink:
Farius, "Miami Love"

WX at 6 PM (23) Feb 23 54.0 (12.2) 30.0 (-1.1) 29.82 (1009) WNW 13 RH 40

Odometer 21: 52.2mi

Z3.3. Average/max heart rate = 141/157

Slow and ugly. I felt really stiff and the shoes also feel so also. Today's weather was so good that I couldn't pass it up, but I didn't feel great. I was finally starting to loosen up after about 40 minutes, but running is sufficiently different from rowing that there's probably some adjustment that needs to be done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:58 13:58 11:38 11:38 1.20
1.54 31:06 17:09 11:08 11:21 2.74
2.35 57:33 26:26 11:15 11:18 5.09
1.21 70:52 13:19 11:01 11:15 6.30

15,000m on Concept2 Model D, 68:24.6, 22 FEB 21, Springfield, Virginia

 iThink: None

WX at 10 PM (3) Feb 22     35.1 (1.7)     33.1 (0.6)     29.88 (1011)     SSW 6 RH 92

Odometer 14B: 411.0mi

Z2.9.  Average/max heart rate = 138/162

The longer distance is starting to get easier but it's also partly because my body is starting to toughen to the longer pull. I was thinking about running today, but didn't quite get out the door, so the long pull was a necessary offset as I have been eating way more than I've been burning off.

Slow start as I was pulling about 2:20/500m, then accelerated to 2:15/500m about 5km in, and was holding below 2:15/500m in the last 5km. I was pretty stoked about that given that I wasn't intending on going very hard and the acceleration seems to have been a function of form and loosening up.

Instead of watching sports, I decided to put a DVD of the old 1994 animated series The Tick in the TV and watched that instead. It's been a long, long while!

SPOOOOOOOON!

Splits
Distance:    15000
Time:    1:08:24.6
Avg/500m:    02:16.8
Drag Factor:    143
Per Mile:    00:07:20

15,000m on Concept2 Model D, 70:19, 20 FEB 21, Springfield, Virginia

 iThink: Touché Amoré, "I'll Be Your Host"

WX at Noon (17) Feb 20     30.9 (-0.6)     10.0 (-12.2)     30.31 (1026)     NW 17G30 WC 19 (-7)

Odometer 14B: 411.0mi

Z2.8.  Average/max heart rate = 136/148

It's super cold outside, so I didn't feel like running. Pulled 15k at an abnormally high drag factor compared to my usual. Good when I can keep momentum, but it bleeds speed fast.

A little slow because I stopped long enough to answer a text in the middle of it.

Double towels on the seat.

Splits
Distance:    15000
Time:    1:10:19.0
Avg/500m:    02:20.6
Drag Factor:    151
Per Mile:    00:07:33

7.11mi, 77:57, 17 FEB 21, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Satella, "Drifting Emotions"

WX at 8 PM (1) Feb 17 30.0 (-1.1) 14.5 (-9.7) 30.44 (1030) ESE 3 RH 52

Odometer 20C: 215.1mi

Z3.2. Average/max heart rate = 141/153

Slow as I was doing another 7.1mi back to back with yesterday, but I wanted to get in another long run before the massive onslaught of snow we are supposed to get tonight lands. It was chilly and I dressed accordingly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:10 13:10 10:53 10:53 1.21
1.62 30:40 17:30 10:48 10:50 2.83
1.41 46:11 15:31 11:00 10:54 4.24
1.65 64:46 18:35 11:16 11:00 5.89
1.22 77:57 13:11 10:48 10:58 7.11

7.1mi, 76:43, 16 FEB 21, Springfield, Virginia

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

WX at 7 PM (0) Feb 16 35 (2) 15 (-9) 30 (1015) NW 16 RH 43

Odometer 21: 45.9mi

Z3.5. Average/max heart rate = 145/157

Today was a grinder of a run. Started slow, didn't feel very fast, did loosen up around the 35 minute mark and my gluteus minimus on both sides was very tight, so I stretched them out. I may even consider hitting them with a foam roller they are so tight. However, the weather was cooperating, and I might only get two days to do this, so it was worth it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:16 13:16 10:58 10:58 1.21
1.63 30:13 16:57 10:24 10:38 2.84
1.40 45:14 15:01 10:43 10:40 4.24
1.65 63:33 18:20 11:07 10:47 5.89
1.21 76:43 13:10 10:53 10:48 7.10

15,000m on Concept2 Model D, 69:39, 14 FEB 21, Springfield, Virginia

 iThink: none as I was watching the 2018 women's lacrosse national championship on a DVR for something long enough to not require me to change the program in mid-erg. (James Madison was the national champion over Boston College.)

WX at 11 PM (4) Feb 14     35 (2)     28 (-2)     30.21 (1023)     Calm     light rain

Odometer 14B: 411.0mi

Z2.8.  Average/max heart rate = 136/148

First time I've done 15km back to back. Today was much easier as I was trying to just finish under 70 minutes, which is not too hard but I was looking to recover a bit and burn lard.

I have to figure out what to put on the seat so it doesn't feel so hard on long ergs.

Splits
Distance:    15000
Time:    1:09:39.0
Avg/500m:    02:19.3
Drag Factor:    118
Per Mile:    00:07:28

15,000m on Concept2 Model D, 67:21, 13 FEB 21, Springfield, Virginia

 iThink: Hilary Duff, "Wake Up"

WX at 10 PM (3) Feb 13     28.8 (-1.8)     25.7 (-3.5)     30.17 (1021)     Calm

Odometer 14B: 411.0mi

Z3.5.  Average/max heart rate = 145/161

First 15K erg in a while. I could definitely feel my shoulders and legs starting to get tired as I'm not used to this distance. 10km is one thing, 15km is another.

At some point, I might want to try an erg marathon, but that's going to take some time to work up to.

I couldn't afford to take another day off, although I was sorely tempted to do so. The weather was icy and sleet outside, so I'm not running, but I can't bag off entirely.

Splits
Distance:    15000
Time:    1:07:21.8
Avg/500m:    02:14.7
Drag Factor:    117
Per Mile:    00:07:14

6.3mi, 65:35, 10 FEB 21, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
The Millions, "Riga"

WX at 4 PM (21) Feb 10 37.4 (3.0) 31.5 (-0.3) 30.29 (1025) S 5 light snow RH 78

Odometer 21: 38.8mi

Z3.7. Average/max heart rate = 147/160

Today didn't feel very fast, but it felt hard. First time running in precipitation, especially snow, and I started to get wet, but it felt good to stretch it out. Probably taking tomorrow, off, though. It was faster than yesterday, which was not supposed to be hard, so I guess that's expected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:43 12:43 10:35 10:35 1.20
2.33 36:26 23:44 10:11 10:19 3.53
1.54 53:05 16:39 10:48 10:28 5.07
1.23 65:35 12:30 10:10 10:25 6.30

6.3mi, 69:01, 9 FEB 21, Springfield, Virginia

iThink:
Veruca Salt, "Seether"
The Bats, "Courage"

WX at 4 PM (21) Feb 09 50.0 (10.0) 29.5 (-1.4) 30.09 (1018) NNW 7 RH 44

Odometer 20C: 208.0mi

Z3.2. Average/max heart rate = 141/154

6.3 easy. Legs are tired and I'm just putting in base, but or alternatively just burning lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:55 13:55 11:30 11:30 1.21
2.33 38:53 24:58 10:43 10:59 3.54
1.55 56:47 17:55 11:33 11:09 5.09
1.21 69:41 12:54 10:40 11:04 6.30

7.1mi, 75:21, 8 FEB 21, Springfield, Virginia

iThink:
Goo Goo Dolls, "There You Are"
Goo Goo Dolls, "Stop the World" (Demo)

WX at 6 PM (23) Feb 08 34.0 (1.1) 18.1 (-7.7) 30.38 (1028) Calm RH 51

Odometer 21: 32.5mi

Z3.5. Average/max heart rate = 145/159

Long but not very fast. I was feeling better by the end, but climbing hills was no fun today. I do think the legs are still tired from lifting, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:20 13:20 10:56 10:56 1.22
1.61 30:06 16:45 10:25 10:38 2.83
1.42 44:53 14:48 10:25 10:34 4.25
1.64 62:56 18:03 11:00 10:41 5.89
1.21 75:21 12:25 10:15 10:37 7.10

5.52mi, 63:32, 6 FEB 21, Springfield, Virginia

iThink:
Goo Goo Dolls, "Stop the World" (Demo)

WX at 9 PM (2) Feb 06 39.6 (4.2) 24.3 (-4.3) 30.12 (1019) SE 3 RH 53

Odometer 21: 25.4mi

Z2.9. Average/max heart rate = 138/156

Slow start after lifting today. My legs were predictably tired, but after about 40 minutes, they were warmed up and I effectively ran a significant negative split on the return leg.

Hex Bar Deadlift 10/10/10 @200 slow and ugly start.
Plate-loaded leg press 15/12/10 @295
Dumbbell bench press 7/6/5 @40
Dumbbell row 10/8/6 @40
Overhead barbell press 10/6/6 @80 shaky
Lat pulldown 10/10/10 @100
Leg curl 10/10/10 @100
GHD Situp 20/18/15 @BW
Leg extension 10/10/10 @85

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:57 14:57 12:21 12:21 1.21
1.54 32:39 17:42 11:30 11:53 2.75
1.55 50:34 17:54 11:33 11:45 4.30
1.22 63:31 12:58 10:38 11:30 5.52

7.15mi, 75:49, 5 FEB 21, Springfield, Virginia

iThink:
Touché Amoré, "I'll Be Your Host"

WX at 8 PM (1) Feb 05 44.8 (7.1) 16.7 (-8.5) 29.77 (1008) WNW 10 RH 31

Odometer 20C: 201.7mi

Z3.5. Average/max heart rate = 145/168

Long run, one I needed, but I couldn't pass up the weather. I didn't really want to go long, but I needed to go long. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.23 13:06 13:06 10:39 10:39 1.23
1.63 29:44 16:38 10:13 10:24 2.86
1.40 44:44 15:00 10:43 10:30 4.26
1.66 63:07 18:23 11:04 10:40 5.92
1.22 75:49 12:42 10:25 10:37 7.14

6.66mi, 71:29, 3 FEB 21, Springfield, Virginia

iThink:
Title Fight, "You Can't Say Kingston Doesn't Love You"
Title Fight, "Loud and Clear"

WX at 8 PM (1) Feb 03 37.8 (3.2) 18.3 (-7.6) 29.81 (1009) WNW 16G30 RH 45

Odometer 21: 19.9mi

Z3.3. Average/max heart rate = 143/151

MY FAVORITE RUNNING DISTANCE EVER. But it was slow and my legs were tired and it was cold and windy. But I got at it tonight. Did I mention my favorite running distance?

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:06 13:06 10:45 10:45 1.22
1.40 27:42 14:36 10:26 10:35 2.62
1.40 42:52 15:09 10:49 10:40 4.02
1.42 58:26 15:35 10:58 10:45 5.44
1.22 71:29 13:03 10:42 10:44 6.66

10,000m on Concept2 Model D, 44:38.1, 1 FEB 21, Springfield, Virginia

 iThink: none

WX at 10 PM (3) Feb 01     33 (1)     28 (-2)     29.68 (1005)     NW 6     light drizzle

Odometer 14B: 411.0mi

Z3.5.  Average/max heart rate = 145/159

Wasn't sure how I was going to feel, and didn't think it was going to be a good one, but finished under 45 and I was pretty happy about that. I started to speed up about midway through, and was pleasant surprised to pull about 20 seconds faster than my original goal.  Finished strong at 2:05-2:09/500m in the last 200m.

First time on the erg in a long time, but the weather outside is totally unrunnable since there's drizzle landing on snow.  This may end poorly.

At least today wasn't a "do nothing but eat" day!

Splits
Distance:    10000
Time:    44:38.1
Avg/500m:    02:13.9
Drag Factor:    101
Per Mile:    00:07:11

No run, but some weight work

First lifting in a while. It felt good after the initial shock.

Dumbbell bench press 7/6/5 @40
Dumbbell row 10/8/6 @40
Overhead barbell press 10/6 @85 shaky, then 8 @75
Hex Bar Deadlift 10/10/10 @200 shaky at first, improving by end
Plate-loaded leg press 15/12/10 @270
Lat pulldown 10/10/10 @100
Leg curl 10/10/10 @100
Leg extension 10/10/10 @85
GHD Situp 20/18/15 @BW

No running today, though...after the last few days I need a break.  There's probably snow coming, so if there's anything, it'll be the erg.

6.11mi, 66:18, 28 JAN 21, Springfield, Virginia

iThink:
Touché Amoré, "I'll Be Your Host"

WX at 3 PM (20) Jan 28 36.0 (2.2) 7.5 (-13.6) 30.2 (1022) NW 23G30 RH 29

Odometer 21: 13.2mi

Z3.7. Average/max heart rate = 147/161

Shoes are starting to break in. Not as stiff as yesterday, but my legs were pretty tired and I was not wanting to do much more than just recovery mileage. I'd say junk miles, but at this rate there is no such thing as junk mileage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:52 13:52 11:22 11:22 1.22
1.54 30:14 16:22 10:38 10:57 2.76
2.14 53:56 23:42 11:04 11:00 4.90
1.21 66:18 12:22 10:13 10:51 6.11

7.15mi, 75:59, 27 JAN 21, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Edgar Meyer, Béla Fleck, Mike Marshall, "Sliding Down"

WX at 1 PM (18) Jan 27 43.0 (6.1) 28.0 (-2.2) 30.1 (1019) NW 15 RH 55

Odometer 21: 7.15mi

Z3.7. Average/max heart rate = 147/163

Today did not feel particularly hard, but it apparently was. First day on new shoes and they were STIFF! Fortunately they were starting to settle in by the end of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:11 19:11 10:33 10:33 1.82
1.02 30:43 11:32 11:18 10:49 2.84
1.54 47:02 16:18 10:35 10:44 4.38
1.55 63:50 16:49 10:51 10:46 5.93
1.22 75:59 12:09 09:57 10:38 7.15

4.11mi, 39:04, 24 JAN 21, Springfield, Virginia

iThink:
Edgar Meyer, Béla Fleck, Mike Marshall, "Sliding Down"

WX at Noon (17) Jan 24 34.0 (1.1) 12.9 (-10.6) 30.31 (1026) WNW 6 RH 41 WC 28 (-2)

Odometer 20C: 194.5mi

Z3.8. Average/max heart rate = 149/163

Short but hard, based on taking the last few days off. Also, I was backed up to taking the Younger back to school, so I needed to get this one in and out quickly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 11:42 11:42 09:35 09:35 1.22
0.84 19:29 07:47 09:16 09:27 2.06
0.84 28:05 08:36 10:15 09:41 2.90
1.21 39:04 10:58 09:04 09:30 4.11

5.5mi, 57:51, 19 JAN 21, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 PM (23) Jan 19 42.1 (5.6) 16.3 (-8.7) 30.16 (1021) Calm RH 34

Odometer 20C: 190.4mi

Z3.6. Average/max heart rate = 146/170

Neither fast nor easy today. My legs were tired so I decided not to go too hard, but I felt better by the end. Normally I'd call this junk mileage, but there is no such thing at this point in my life.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:39 12:39 10:33 10:33 1.20
1.54 28:24 15:45 10:13 10:22 2.74
1.54 45:14 16:51 10:56 10:34 4.28
1.22 57:51 12:36 10:20 10:31 5.50

7.13mi, 73:45, 18 JAN 21, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop The World"
The Goo Goo Dolls, "Cuz You're Gone"

WX at 5 PM (22) Jan 18 41.2 (5.1) 18.1 (-7.7) 29.95 (1014) W 9 RH 39

Odometer 20C: 184.9mi

Z3.5. Average/max heart rate = 145/158

My legs were tired today, so I didn't go very hard, but I was more warmed up by the end, and I felt better after about 4 miles in. At the very least I burned 951kcal, so it was a productive day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:22 18:22 10:05 10:05 1.82
1.01 29:28 11:06 11:00 10:25 2.83
1.54 45:01 15:33 10:06 10:18 4.37
1.55 61:41 16:40 10:45 10:25 5.92
1.21 73:45 12:03 09:58 10:21 7.13

4.05mi walk, 69:35, 17 JAN 21, Springfield, Virginia

iThink:
None.

WX at 5 PM (22) Jan 17 46.2 (7.9) 25.5 (-3.6) 29.77 (1008) SSW 6 RH 43

Odometer 20B: 388.7mi

Z1.0. Average/max heart rate = no reading.

A brisker walk than before, but still probably judicious to take it easy after going super hard yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.05 69:35 09:35 17:11 17:11 4.05

7.13mi, 73:36, 16 JAN 21, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers on A Hotel Bed"
Chvrches, "Gun"
The Smiths, "Some Girls Are Bigger Than Others"

WX at 6 PM (23) Jan 16 40.1 (4.5) 29.3 (-1.5) 29.6 (1002) W 7 RH 65

Odometer 20B: 384.6mi

Z3.9. Average/max heart rate = 150/170

Not a particularly hard start but a hard midpoint and a easier finish. I had taken a cardiac stress test but was cut off at 166bpm, which I think is too low to be 95% of MHR. Not if I was maxing out at 170 today and still felt like I had just a little bit left. It is VERY rare that I run a negative split on the 4th lap as it is mostly uphill, which is an indicator of just how hard I was grinding up the hill.

Lifting today: Deadlift 10/10/10 @165
Overhead press 10/8/6 @85
Landmine squat 15/12/10 @35
Dumbbell iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Standing cable curl 10/10/10 @12.5
Lat Pulldown 10/10/10 @85/95/100


Time to retire these shoes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:02 19:02 10:28 10:28 1.82
1.01 30:28 11:26 11:19 10:46 2.83
1.56 45:58 15:30 09:56 10:28 4.39
1.52 61:11 15:13 10:00 10:21 5.91
1.21 73:36 12:26 10:16 10:20 7.12

4.03mi walk, 69:26, 14 JAN 21, Springfield, Virginia

iThink:
None.

WX at 5 PM (22) Jan 14 50.7 (10.4) 25.3 (-3.7) 29.79 (1008) SE 3 RH 37

Odometer 20B: 377.5mi

Z0.9. Average/max heart rate = 106/129

Slightly faster walk than before, but not too hard. I need to wear more snivel gear when I'm walking as I was geared for running and I was cold at first.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.03 69:26 69:26 17:14 17:14 4.03

7.11mi, 70:32, 13 JAN 21, Springfield, Virginia

iThink:
Death Cab for Cutie, "Soul Meets Body"
Chvrches, "Forever"

WX at 3 PM (20) Jan 13 50.4 (10.2) 32.0 (0.0) 29.95 (1014) S 5 RH 49

Odometer 20C: 177.8mi

Z3.8. Average/max heart rate = 148/163

First legitimate run in a bit. I felt okay, a little overdressed I thought at first, but at the end, I realized I had about the right amount of gear on. This started out a little rough but by the end was quite good.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 19:31 19:31 09:55 09:55 1.97
0.85 28:09 08:37 10:09 09:59 2.82
1.54 43:18 15:09 09:50 09:56 4.36
1.54 59:07 15:49 10:16 10:01 5.90
1.21 70:32 11:26 09:27 09:55 7.11

6.64mi, 70:03, 10 JAN 21, Springfield, Virginia

iThink:
Sabaton, "Into the Fire".

WX at 9 PM (2) Jan 10 29.3 (-1.5) 21.4 (-5.9) 30.32 (1026) Calm RH 72

Odometer 20C: 170.7mi

Z3.8. Average/max heart rate = 148/160

First real run in a while. I was dressed for the weather, and I think it was about right, but I was working pretty hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:59 12:59 10:49 10:49 1.20
1.41 27:29 14:30 10:17 10:32 2.61
1.41 42:33 15:05 10:42 10:35 4.02
1.40 57:37 15:03 10:45 10:38 5.42
1.22 70:03 12:26 10:12 10:33 6.64

4.72mi walk, 85:48, 9 JAN 21, Springfield, Virginia

iThink:
None.

WX at 4 PM (21) Jan 09 46.2 (7.9) 14.9 (-9.5) 30 (1015) NNW 10 RH 31

Odometer 20B: 373.5mi

Z0.9. Average/max heart rate = 105/122

Easy walk, although a bit faster than usual. Muddy trail at Burke Lake Park for the first visit there in a long while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.72 85:48 85:48 18:11 18:11 4.72

5.51mi, 59:36, 8 JAN 21, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 10 PM (3) Jan 08 34.0 (1.1) 22.6 (-5.2) 29.91 (1012) NW 6 RH 62 WC 28 (-2)

Odometer 20B: 373.5mi

Z3.6. Average/max heart rate = 146/158

First legitimate run in a while. This was not particularly fast, but I didn't expect it was going to be if I had just doing weight work earlier this afternoon.

Deadlift 10/10/10 @175
Overhead barbell press 10/8/4 @85 SHAKY
Dumbbell bench press 7/6/5 @40
Dumbbell row 10/8/6 @40
Forearm dumbbell curl 10/10/10 @15
Linear leg press 15/12/10 @295
Lat pulldown 10/10/10 @85
GHD Situp 20/18/15 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:07 13:07 10:51 10:51 1.21
1.54 29:32 16:25 10:40 10:45 2.75
1.55 47:00 17:28 11:16 10:56 4.30
1.21 59:37 12:36 10:25 10:49 5.51

1.82mi+3.14mi walk, 89:50, 6 JAN 21, Springfield, Virginia

iThink:
Tommy Keene, "Good Thing Going"
Tommy Keene, "Waiting to Fly"

WX at 9 PM (2) Jan 06 38.7 (3.7) 25.2 (-3.8) 30.19 (1022) W 3 RH 58

Odometer 20B: 368.0mi

Z1.8. Average/max heart rate = 124/168

Easy walk, but I felt pretty good running, which was nice. The return leg felt particularly good after such a long walk.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 14:05 14:05 10:30 10:30 1.34
3.14 74:52 00:47 19:22 16:43 4.48
1.48 89:50 14:58 10:07 15:04 5.96

2.97mi+3.03mi walk, 1:34:23, 4 JAN 20, Springfield, Virginia

iThink:
Descendents, "Bikeage"
Title Fight, "You Can't Say Kingston Doesn't Love You"
Title Fight, "Loud and Clear"

WX at 9 PM (2) Jan 04 42.1 (5.6) 33.1 (0.6) 29.98 (1015) WNW 6 RH 70

Odometer 20B: 362.0mi

Z1.3. Average/max heart rate = 118/158

Easy walk, slower than usual, but at least bookended by a run this time. The return leg actually felt quite good.

Also, yesterday I was lifting:

Dumbbell bench press 7/6/5 @40
Dumbbell row 10/8/6 @40
Overhead barbell press 10/8/6 @80
Deadlift 10/10/10 @165
Forearm dumbbell curl 10/10/10 @15
Plate-loaded leg press 15/12/10 @305
Lat pulldown 10/8/6 @85
GHD Situp 20/18/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:42 15:42 10:32 10:32 1.49
3.03 79:04 63:22 20:55 17:30 4.52
1.48 94:24 15:20 10:21 15:44 6.00

4.02mi walk, 77:38, 2 JAN 20, Springfield, Virginia

iThink:
None.

WX at 6 PM (23) Jan 02 50.7 (10.4) 38.1 (3.4) 30.06 (1017) NNW 6 RH 62

Odometer 20B: 356.0mi

Z0.9. Average/max heart rate = 106/131

Easy walk, but faster than ones previous, which was by design.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.02 77:38 17:38 19:19 19:19 4.02

15,000m on Concept2 Model D, 1:11:19, 1 JAN 21, Springfield, Virginia

iThink: none.

WX at 6 PM (23) Jan 01     35 (2)     33 (1)     30.2 (1022)     Calm     rain; mist

Odometer 14B: 411.0mi

Z3.5.  Average/max heart rate = 145/152

First time on the erg in a while but it was nasty outside so I decided not to run.  My knees probably thank me, although my shoulders were starting to get tired.

Better than nothing, for sure. I was watching parts of 'A Boy Named Charlie Brown' but was bugged enough by it that I switched to a recording of the final time trial stage of the 2020 Tour de France, which was much more motivational.

Splits
Distance:    15000
Time:    1:11:19.9
Avg/500m:    02:22.7
Drag Factor:    105
Per Mile:    00:07:39

4.07mi walk, 78:45, 29 DEC 20, Springfield, Virginia

iThink:
None.

WX at 4 PM (21) Dec 29 41.0 (5.0) 11.1 (-11.6) 30.51 (1033) NNW 8 RH 28

Odometer 20B: 352.0mi

Z0.9. Average/max heart rate = 107/133

Easy walk, but I was feeling the run earlier today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.07 78:45 18:45 19:21 19:21 4.07

7.11mi, 72:34, 29 DEC 20, Springfield, Virginia

iThink:
Title Fight, "You Can't Say Kingston Doesn't Love You"
Sugar, "Tilted"

WX at 10 AM (15) Dec 29 39.2 (4.0) 16.3 (-8.7) 30.53 (1033) N 13 RH 39

Odometer 20C: 164.1mi

Z3.8. Average/max heart rate = 149/162

Wasn't sure how I was going to feel, but the weather is good enough where I needed to seize the opportunity, and I did. This was a harder run than it felt, as banged up as I felt afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:08 18:08 09:58 09:58 1.82
1.01 28:41 10:33 10:27 10:08 2.83
1.54 44:18 15:37 10:09 10:08 4.37
1.54 60:43 16:25 10:39 10:16 5.91
1.21 72:34 11:51 09:48 10:12 7.12

4.18mi walk, 86:13, 27 DEC 20, Springfield, Virginia

iThink:
None.

WX at 3 PM (20) Dec 26 35.6 (2.0) 10.0 (-12.2) 29.99 (1015) W 6 RH 34

Odometer 20B: 351.9mi

Z0.9. Average/max heart rate = 103/130

Easy walk, and I was a bit underdressed as I didn't have enough snivel gear. Dressed for run is most definitely not dressed for walk. Still, a nice complement to lifting earlier today.

Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Deadlift 10/10/10 @155
Overhead barbell press 10/8/6 @75
Goblet squat 15/12/10 @35
Dumbbell curl 10/10/10 @15
Iso Crunch 20/18/15 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.18 86:13 86:13 20:38 20:38 4.18

5.5mi, 57:53, 26 DEC 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 PM (23) Dec 26 29.3 (-1.5) 15.6 (-9.1) 30.04 (1017) Calm RH 56

Odometer 20C: 157.0mi

Z3.5. Average/max heart rate = 145/159

I have not done shit today, but I needed to get something in to offset what I'm eating. Tempo was just about right on the last leg, although I always have to push the tempo to be running at the right speed for max efficiency. It's always good to run negative splits!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:53 12:53 10:44 10:44 1.20
1.54 29:19 16:26 10:41 10:42 2.74
1.55 46:00 16:41 10:46 10:43 4.29
1.21 57:53 11:53 09:49 10:31 5.50

5.93mi, 90:54, 25 DEC 20, Springfield, Virginia

iThink:
Tommy Keene, "Good Thing Going"

WX at 10 PM (3) Dec 25 25.7 (-3.5) 5.7 (-14.6) 29.97 (1014) W 9 RH 41 WC 15 (-9)

Odometer 20B: 347.7mi

Z2.1. Average/max heart rate = 151 running, 109 walking/164

Big walking chunk but otherwse a little bit of running to work off x-moose dinner.

It was pretty chilly outside, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:15 13:15 10:57 10:57 1.21
1.26 26:00 12:45 10:07 10:31 2.47
2.04 75:08 49:09 24:05 16:40 4.51
1.42 90:54 15:45 11:06 15:20 5.93

4.12mi, 45:27, 23 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "Eight Seconds"
Title Fight, "Loud and Clear"
Title Fight, "Evander"

WX at 10 PM (3) Dec 23 41.5 (5.3) 33.8 (1.0) 30.25 (1024) SE 3 RH 74

Odometer 20B: 341.7mi

Z3.6. Average/max heart rate = 144/155

Significant lifting going into the x-moose weekend, but also I needed to get an easy run in to complement my strength work. Also, to burn lard. I am sleep deprived and am sleeping in tomorrow, which is just as well since it's supposed to be very wet and windy tomorrow.

Lifting earlier today:
Hex Bar Deadlift 6 @200, 10/10/10 @180
Overhead barbell press 10/8/6 @75
Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Forearm curl 10/10/10 @15 alternating overhand underhand
Lat Pulldown 10/10/10 @70
GHD situp 15/12/10 @BW to horizontal
Leg press machine 15 @190, 12/10 @210


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:37 13:37 11:15 11:15 1.21
0.84 22:27 08:50 10:31 10:57 2.05
0.85 32:23 09:56 11:41 11:10 2.90
1.22 45:27 13:04 10:42 11:02 4.12

6.11mi, 68:56, 21 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "Eight Seconds"
Title Fight, "Loud and Clear"

WX at 7 PM (0) Dec 21 41.4 (5.2) 36.5 (2.5) 29.78 (1008) SE 6 RH 82

Odometer 20B: 387.6mi

Z3.2. Average/max heart rate = 141/153

First run in two days, which I didn't really plan, but my legs are still tired from lifting on Saturday, which was officially no joke after leaving off of it for a while. I was surprised what I felt in my legs, but I guess I should've expected it after what I was pushing in the leg press and as many deadlifts as I was doing.

Lifting this past Saturday:
Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Overhead barbell press 10/8/6 @75
Deadlift 10/10/10 @155
Plate-loaded leg press 15/12/10 @270
Cable curl 10/10/10 @12.5


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:37 13:37 11:10 11:10 1.22
2.12 37:02 23:24 11:02 11:05 3.34
1.55 55:25 18:23 11:52 11:20 4.89
1.22 68:56 13:31 11:05 11:17 6.11

4.11mi, 46:48, 18 DEC 20, Springfield, Virginia

iThink:
Dos Gringos, "Going In For Guns"
Sabaton, "Into the Fire"

WX at 7 PM (0) Dec 18 38.7 (3.7) 27.9 (-2.3) 30.4 (1029) NNW 3 RH 64

Odometer 20B: 381.5mi

Z3.3. Average/max heart rate = 143/157

I didn't really feel like running but bagging it would've been shitty. So fuck it, it's go time. Recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:53 13:53 11:34 11:34 1.20
0.84 22:59 09:06 10:50 11:16 2.04
0.85 33:37 10:38 12:30 11:38 2.89
1.22 46:48 13:11 10:49 11:23 4.11

7.57mi, 77:39, 17 DEC 20, Springfield, Virginia

iThink:
New Model Army, "Bad Old World"
New Model Army, "Bloodsports"

WX at 1 PM (18) Dec 17 39.2 (4.0) 25.2 (-3.8) 30 (1015) WNW 8 RH 57

Odometer 20C: 151.5mi

Z4.0. Average/max heart rate = 151/167

Slower start but fairly strong finish relative to how my legs feel. They are pretty beat up so I've been working them with the foam roller to try to limber them up and reduce the chronic pain I feel all the time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:01 13:01 10:40 10:40 1.22
1.85 31:56 18:56 10:14 10:24 3.07
1.41 46:27 14:31 10:17 10:22 4.48
1.87 65:44 19:17 10:19 10:21 6.35
1.22 77:39 11:56 09:47 10:16 7.57

4.64mi, 52:57, 16 DEC 20, Springfield, Virginia

iThink:
The Replacements, "Alex Chilton"

WX at 10 AM (15) Dec 16 32 (0) 24 (-4) 30.21 (1023) N 5 light rain, snow RH 74 WC 26 (-3)

Odometer 20B: 377.4mi

Z3.2. Average/max heart rate = 141/152

EASY recovery run to beat the snow. And I just did. Probably not running tomorrow!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 14:20 14:20 11:45 11:45 1.22
1.10 26:43 12:22 11:15 11:31 2.32
1.10 39:52 13:09 11:57 11:39 3.42
1.22 52:58 13:06 10:44 11:25 4.64

7.13mi, 73:34, 15 DEC 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Good Thing Going"

WX at 5 PM (22) Dec 15 37.9 (3.3) 19.0 (-7.2) 30.33 (1027) Calm RH 46

Odometer 20C: 144.0mi

Z3.7. Average/max heart rate = 147/162

For a run that didn't feel very hard, I was probably rested enough to warrant the time I did run. My relative effort was pretty good but not particularly hard. One of the tendons around my right hip is pretty scarred up, which suggests I've been grinding through it and that may also explain some of my hip and back pain. Yay, me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:59 18:59 10:26 10:26 1.82
1.02 29:48 10:49 10:36 10:29 2.84
1.54 45:30 15:42 10:12 10:23 4.38
1.54 61:41 16:11 10:30 10:25 5.92
1.21 73:34 11:54 09:50 10:19 7.13

4.09mi, 45:34, 13 DEC 20, Springfield, Virginia

iThink:
Title Fight, "Symmetry"

WX at 10 PM (3) Dec 13 46.2 (7.9) 33.4 (0.8) 30.06 (1017) Calm RH 61

Odometer 20B: 372.8mi

Z3.4. Average/max heart rate = 144/157

I felt better than yesterday, so chalk one up for stretching beforehand during the day. I was loosened up by mile 3, which was encouraging. I was glad I got this one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:52 13:52 11:34 11:34 1.20
0.84 22:57 09:04 10:48 11:15 2.04
0.84 32:58 10:02 11:56 11:27 2.88
1.21 45:34 12:36 10:25 11:09 4.09

7.11mi, 83:05, 12 DEC 20, Springfield, Virginia

iThink:
The Connells, "Something to Say"
The Connells, "Uninspired"

WX at 6 PM (23) Dec 12 58.5 (14.7) 45.5 (7.5) 29.94 (1013) SE 5 RH 61

Odometer 20B: 368.7mi

Z3.2. Average/max heart rate = 141/152

I fucking hurt. Right rear back is tight and I was running through the physical (and some mental) pain. But I need to get in a run after the last few days, since I'm starting to accumulate lard again, which I need to fix.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 20:11 20:11 11:13 11:13 1.80
1.02 32:19 12:08 11:54 11:28 2.82
1.54 50:02 17:43 11:30 11:28 4.36
1.54 69:06 19:04 12:23 11:43 5.90
1.21 83:05 13:59 11:34 11:41 7.11

4.11mi, 46:11, 10 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "Lament"

WX at 7 PM (0) Dec 10 37.6 (3.1) 32.4 (0.2) 30.2 (1022) Calm RH 81

Odometer 20B: 361.6mi

Z3.4. Average/max heart rate = 144/155

Today was slow, but it was going to be slow after yesterday's run and the lifting I did this afternoon. The lifting is really necessary for pain management, and my lower back is flaring up. Tomorrow will be much better.

Lifting beforehand:
Deadlift 10/10/10 @145
Overhead barbell press 10/8/6 @75 UGLY
Plate-loaded leg press 15/12/10 @270
Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Lat pulldown 10/10/8 @75

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:49 13:49 11:25 11:25 1.21
0.84 22:50 09:01 10:44 11:08 2.05
0.85 32:56 10:07 11:54 11:22 2.90
1.21 46:11 13:15 10:57 11:14 4.11

5.51mi, 57:59, 9 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "Savoring"
Title Fight, "Symmetry"

WX at 8 PM (1) Dec 09 31.6 (-0.2) 25.0 (-3.9) 29.89 (1012) Calm RH 76

Odometer 20B: 357.5mi

Z3.9. Average/max heart rate = 150/165

Goddamn, I suck. This week has been nucking futs and I haven't been able to get shit done. Tomorrow I lift for the first time since Sunday. But this week has pretty much taken the sails out of my exercise program because of work hours.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:54 12:54 10:40 10:40 1.21
1.54 28:40 15:46 10:15 10:26 2.75
1.54 45:44 17:03 11:05 10:40 4.29
1.22 57:59 12:15 10:03 10:31 5.51

7.14mi, 75:36, 6 DEC 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Title Fight, "Evander"
Title Fight, "Loud and Clear"
Title Fight, "Symmetry"

WX at 06 20:56 N 3 10.00 Fair CLR 36 22 55% NA NA 29.98 1015.6

Odometer 20B: 352.0mi

Z3.9. Average/max heart rate = 150/169

My legs were tired from lifting yesterday, not the least of which was 270 pounds on the plate loaded leg press. Glad to get back to lifting but it's going to be a slow recovery.

Lifting from yesterday:
Deadlift 10/10/10 @185
Overhead barbell press 10/8/6 @65
Plate-loaded leg press 15/12/10 @270
Lat pulldown 10/10/8 @70

Lifting from Friday:
Deadlift 10/10/10 @185
Overhead barbell press 10/8/6 @75
Dumbbell bench press 7/6/5 @35
Dumbbell row 10/8/6 @35
Landmine squat 15/12/10 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:18 19:18 10:36 10:36 1.82
1.02 30:44 11:26 11:13 10:49 2.84
1.54 46:49 16:05 10:27 10:41 4.38
1.55 63:34 16:45 10:48 10:43 5.93
1.21 75:36 12:02 09:57 10:35 7.14

5.3mi, 59:47, 3 DEC 20, Springfield, Virginia

iThink:
Title Fight, "Symmetry"
Title Fight, "Loud and Clear"

WX at 7 PM (0) Dec 03 45.1 (7.3) 30.4 (-0.9) 30.21 (1023) Calm RH 55

Odometer 20B: 345.8mi

Z3.3. Average/max heart rate = 143/162

Moderate pace run. My Max VO2 is getting worse, but that's not the point if I'm trying to return from a couple of serious hiccups. The iThink is representative of the generalized case of the ass I've had all day long.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:19 14:19 11:50 11:50 1.21
1.43 30:07 15:48 11:03 11:25 2.64
1.45 46:49 16:42 11:31 11:27 4.09
1.21 59:47 12:58 10:43 11:17 5.30

6.7mi, 74:30, 2 DEC 20, Springfield, Virginia

iThink:
Touché Amoré, "I'll Be Your Host"

WX at 10 PM (3) Dec 02 41.0 (5.0) 15.4 (-9.2) 30.24 (1024) NW 6 RH 54

Odometer 20C: 136.9mi

Z3.3. Average/max heart rate = 143/162

Easier by far tonight. I took it safer and more prudently than last night. I'm a bit tight, and I haven't lifted in a while, so I need to do that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:50 13:50 11:26 11:26 1.21
1.43 29:34 15:44 11:00 11:12 2.64
1.41 45:20 15:45 11:10 11:12 4.05
1.44 61:42 16:22 11:22 11:14 5.49
1.21 74:30 12:49 10:35 11:07 6.70

5.08mi, 50:16, 1 DEC 20, Springfield, Virginia

iThink:
Title Fight, "Anaconda Sniper"
Title Fight, "Evander"
Title Fight, "Symmetry"
Touché Amoré, "I'll Be Your Host"
Touché Amoré, "Lament"

WX at 10 PM (3) Dec 01 41.0 (5.0) 19.6 (-6.9) 29.93 (1013) W 5 RH 41

Odometer 20B: 340.5mi

Z4.6. Average/max heart rate = 158/175

When I feel heartache, I run harder to run through the pain. Because it helps when I run through the pain. Like zone 5 for the better part of two miles kind of hard. I may regret this run later. But I needed it tonight. It also explains the pretty nonstop post-hardcore iThink tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:32 12:32 10:26 10:26 1.20
1.33 25:43 13:12 09:55 10:10 2.53
1.34 39:19 13:36 10:09 10:10 3.87
1.21 50:16 10:57 09:03 09:54 5.08

4.12mi, 43:56, 28 NOV 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 9 PM (2) Nov 28 41.5 (5.3) 30.7 (-0.7) 30.13 (1020) Calm RH 65

Odometer 20B: 335.4mi

Z4.0. Average/max heart rate = 151/167

First run in 8 days. I took it very easy to see how I felt and apart from elevated heart rate than usual -- which is to be expected after so much time out of the saddle, I could feel a little bit of the same sort of sensation when I'm jumping down from a surface and the shock goes through my back and head. It is entirely possible that it may just be my baseline level of pain for once since I've gone through a major reset of medications and come off Celebrex for the first time in a few years. This was also coming off a week of work where I worked essentially two 17-hour days, which is far out of the norm even from when I was deployed.

Much work to do to get back in the saddle in earnest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:34 13:34 11:07 11:07 1.22
0.84 22:17 08:43 10:23 10:49 2.06
0.84 31:42 09:25 11:12 10:56 2.90
1.22 43:56 12:14 10:01 10:40 4.12

5,000m on Concept2 Model D, 22:22.2, 23 NOV 20, Arlington, Virginia

iThink: None

WX at 9 PM (2) Nov 23     43.7 (6.5)     29.5 (-1.4)     30.26 (1024)     WNW 9

Odometer 14B: 411.0mi

Z3.8.  Average/max heart rate = 149/162

First row in a while but also after lifting today, so extra challenging.  I was watching a bit of Bon Voyage, Charlie Brown on the erg. A bit different.

Lifting today:
Hex Bar deadlift: 3x8 @200
Overhead press: 10/8/6 @75
Dumbbell bench press: 7/6/5 @30
Dumbbell row: 10/10/10 @30
MTS Forward lat pulldown: 10/10/10 @35
Leg extension: 3x10 @35
Sled leg press: 15/12/10 @225

Splits
Distance:    5000
Time:    22:22.2
Avg/500m:    02:14.2
Drag Factor:    113
Per Mile:    00:07:12

6.67mi, 73:52, 20 NOV 20, Springfield, Virginia

iThink:
Touché Amoré, "Lament"

WX at 5 PM (22) Nov 20 60.8 (16.0) 36.3 (2.4) 30.32 (1026) Calm RH 39

Odometer 20B: 331.3mi

Z3.0. Average/max heart rate = 139/151

Easy recovery run, being careful not to reach into zone 4. That happened, but the weather was also really good and that's fine, since my legs were pretty tired after yesterday's hard run. Today was partly recovery and partly burning lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:12 13:12 11:00 11:00 1.20
1.42 28:39 15:27 10:53 10:56 2.62
1.41 44:30 15:50 11:14 11:02 4.03
1.43 60:50 16:21 11:26 11:09 5.46
1.21 73:52 13:01 10:46 11:04 6.67

7.13mi, 67:29, 19 NOV 20, Springfield, Virginia

iThink:
Dance With The Dead, "Robeast"
Chvrches, "Gun"

WX at 5 PM (22) Nov 19 51.3 (10.7) 26.6 (-3.0) 30.47 (1031) S 6 RH 38

Odometer 20C: 130.2mi

Z4.4. Average/max heart rate = 156/172

First run after coming off beta blockers and I felt pretty goddamn awesome. Fast and the weather was absolutely perfect. I was holding a sizeably harder pace than usual but the weather more than helped. Just a great run today.

One big difference was, of course, that I haven't done anything since Sunday. I did lift on Tuesday, and that was pretty good as I felt good in spite of being careful. It was also the first time I had done standard (not hex-bar) deadlifts and I will probably work those a little more intensively because of their general benefit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:09 17:09 09:29 09:29 1.81
1.01 27:03 09:54 09:48 09:35 2.82
1.55 41:28 14:25 09:18 09:29 4.37
1.55 56:25 14:57 09:38 09:32 5.92
1.21 67:29 11:04 09:09 09:28 7.13

5.5mi, 61:04, 15 NOV 20, Springfield, Virginia

iThink:
Turboslash, "Rush"
Wice, "Wormhole 2.0"
Bob Mould, "American Crisis"

WX at 6 PM (23) Nov 15 69.4 (20.8) 58.8 (14.9) 29.72 (1006) S 9 RH 68

Odometer 20C: 123.1mi

Z3.0. Average/max heart rate = 132/146

First hard run (relatively speaking) since going on beta blockers. I've been noticing my legs are generally tired, and I'm going to chalk that up to not getting enough oxygen during the run, but they should be recovering. Unless their relative effort is really disproportionate. I think the difference in relative heart rate is a reduction of about 20bpm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:57 13:57 11:31 11:31 1.21
1.77 33:43 19:46 11:10 11:19 2.98
1.30 48:06 14:23 11:04 11:14 4.28
1.22 61:04 12:58 10:38 11:06 5.50

3.22mi, 40:10, 14 NOV 20, Springfield, Virginia

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

WX at 7 PM (0) Nov 14 45.0 (7.2) 37.6 (3.1) 30.22 (1023) Calm RH 75

Odometer 20B: 324.6mi

Z2.1. Average/max heart rate = 121/130

Easy recovery run. I still feel it in the legs, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 15:41 15:41 12:52 12:52 1.22
0.79 25:28 09:47 12:23 12:40 2.01
1.21 40:10 14:42 12:09 12:29 3.22

5.48mi, 63:06, 13 NOV 20, Springfield, Virginia

iThink:
Journey, "Only the Young"
Rush, "Middletown Dreams"

WX at 8 PM (1) Nov 13 45.7 (7.6) 42.6 (5.9) 30.06 (1017) Calm RH 88

Odometer 20C: 123.1mi

Z2.7 Average/max heart rate = 128/140

My zones are all wrong since I'm on beta blockers, so I think I've settled into where I think I'm still at anaerobic threshold. It feels all wrong, but I can tell when my muscles are starting to cramp up from lactate. Yay me, FML, FMMFL.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:28 13:28 11:13 11:13 1.20
1.53 30:50 17:22 11:21 11:18 2.73
1.54 49:11 18:21 11:55 11:31 4.27
1.21 63:06 13:54 11:30 11:31 5.48

4.1mi, 45:56, 12 NOV 20, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Denez Prigent and Lisa Gerrard, "Gortoz A Ran J'Attends"

WX at 9 PM (2) Nov 12 51.6 (10.9) 41.4 (5.2) 30.08 (1018) NNW 3 RH 67

Odometer 20B: 321.4mi

Z2.9. Average/max heart rate = 130/142

I felt a lot stronger today than yesterday, but not when I got home. I was exhausted from having taught a group of folks today and I was drained from the interactions. After a few hours on my own I felt a lot better, better enough to get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.23 14:02 14:02 11:25 11:25 1.23
0.84 22:39 08:37 10:16 10:57 2.07
0.84 32:37 09:58 11:51 11:12 2.91
1.21 45:56 13:19 11:00 11:09 4.12

4.1mi, 46:40, 11 NOV 20, Springfield, Virginia

iThink:
Touché Amoré, "Lament"

WX at 5 PM (22) Nov 11 69 (21) 68 (20) 29.93 (1013) SSE 5 light rain RH 94

Odometer 20C: 117.6mi

Z2.5. Average/max heart rate = 129/140

Shorter run than expected, as I had the munchies, which is very unusual, and I felt tired. So I decided to cut it back and not go as far, and be judicious coming back.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:22 13:22 11:03 11:03 1.21
0.84 22:39 09:17 11:03 11:03 2.05
0.84 33:06 10:27 12:26 11:27 2.89
1.21 46:40 13:35 11:13 11:23 4.10

3.22mi, 37:01, 10 NOV 20, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"

WX at 7 PM (0) Nov 10 63.9 (17.7) 59.5 (15.3) 30.11 (1019) Calm RH 85

Odometer 20B: 317.3mi

Z2.4. Average/max heart rate = 126/137

The weird heart rate readings from my last run weren't a bad HRM. It was my first ever attack of atrial fibrillation and I dodged a fucking bullet. As a result, I took the last few days off and now I'm on a beta blocker to make sure I don't have another episode. Needless to say, my heart rate is distinctly depressed as a result and I also don't have the same speed either. This is fine, it's better than a myocardial infarction.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:16 14:16 11:48 11:48 1.21
0.80 23:24 09:08 11:25 11:39 2.01
1.21 37:02 13:38 11:16 11:30 3.22

5.51mi, 53:06, 5 NOV 20, Springfield, Virginia

iThink:
Darude, "Sandstorm"

WX at 5 PM (22) Nov 05 64.0 (17.8) 46.6 (8.1) 30.33 (1027) Calm RH 52

Odometer 20C: 113.5mi

Z4.2. Average/max heart rate = 159/190

After changing out for a HRM strap with a known newer battery, it seemed to stabilize some, but there were still some anomalies through the first 10 minutes until I was sweaty enough to make proper contact with the strap. I went hard, zone 5 hard, in the second half. I may regret this tomorrow, which means I need to do a legitimate recovery run, easy tomorrow instead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:43 12:43 10:31 10:31 1.21
1.54 27:23 14:40 09:32 09:58 2.75
1.55 42:32 15:09 09:46 09:54 4.30
1.21 53:06 10:34 08:44 09:38 5.51

2.38mi, 24:08, 5 NOV 20, Springfield, Virginia

iThink:
Darude, "Sandstorm"

WX at 4 PM (21) Nov 05 68.7 (20.4) 41.4 (5.2) 30.33 (1027) SSE 5 RH 37

Odometer 20C: 108.0mi

Z3.2. Average/max heart rate = 162/241

There was something seriously not right with the HRM today, or my heart, or both. I was feeling like I had to work much, much harder than I thought, and my HRM started racing with numbers well in excess of 200bpm, which either means crazy levels of tachycardia or the battery is starting to go out. I decided to return to change out HRM straps and try again. The other possibility is that I might have been having a heart attack, in which case, I was probably a dead man already.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 18:02 18:02 10:01 10:01 1.80
0.58 24:09 06:06 10:32 10:09 2.38

7.13mi, 77:19, 3 NOV 20, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 PM (23) Nov 03 52.0 (11.1) 35.4 (1.9) 30.19 (1022) Calm RH 53

Odometer 20B: 314.1mi

Z4.4. Average/max heart rate = 147/165

This was harder than yesterday. Some of this was the weather, which suckered me out into going faster, some of this was feeling better after a more conservative start. Finish was probably a bit too hard, though..

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 19:45 19:45 10:54 10:54 1.81
1.01 31:26 11:42 11:35 11:09 2.82
1.55 47:57 16:31 10:39 10:58 4.37
1.55 65:14 17:17 11:09 11:01 5.92
1.21 77:19 12:04 09:59 10:51 7.13

7.12mi, 77:09, 2 NOV 20, Springfield, Virginia

iThink:
Chris Cornell, "You Know My Name"
Velocity Girl, "Finest Hour"

WX at 6 PM (23) Nov 02 45.1 (7.3) 19.8 (-6.8) 30.1 (1019) W 3 RH 35

Odometer 20C: 105.6mi

Z4.3. Average/max heart rate = 145/160

Not the recovery run I'd hoped for, but not anywhere near as hard as yesterday. Tomorrow will be another run of like or lighter intensity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 19:33 19:33 10:52 10:52 1.80
1.01 30:49 11:16 11:09 10:58 2.81
1.55 47:20 16:31 10:40 10:51 4.36
1.55 64:41 17:21 11:12 10:57 5.91
1.21 77:09 12:28 10:18 10:50 7.12

7.12mi, 72:38, 1 NOV 20, Springfield, Virginia

iThink:
Chvrches, "Gun"
The Cure, "A Forest"

WX at 6 PM (23) Nov 01 56.5 (13.6) 51.6 (10.9) 29.8 (1009) NW 9 RH 83

Odometer 20B: 307.0mi

Z4.6. Average/max heart rate = 149/163

First run in almost a week, which I hadn't really intended on taking off. Today wasn't intended to be hard, but I was running about threshold pace but the last half was a bit harder. I was trying to not beat up my knees too much, so tomorrow I'll probably do a recovery run of similar distance as I'm trying to work off some lard that I've managed to re-accumulate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 18:27 18:27 10:15 10:15 1.80
1.01 29:23 10:56 10:50 10:28 2.81
1.55 44:39 15:16 09:51 10:14 4.36
1.55 60:50 16:11 10:27 10:18 5.91
1.21 72:38 11:48 09:45 10:12 7.12

5.78mi, 93:41, 26 OCT 20, Springfield, Virginia

iThink:
Chvrches, "Warning Call"
Chvrches, "Gun"

WX at 8 PM (0) Oct 26 54.7 (12.6) 53.2 (11.8) 30.12 (1019) Calm RH 94

Odometer 20B: 294.2mi

Z2.5. Average/max heart rate = 112/159

Moderate ingress run, lengthy walk in two legs, and a slightly harder return leg since I was running mostly uphill. But generally recovery from yesterday's harder run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:14 16:14 10:45 10:45 1.51
2.61 71:50 55:36 21:18 17:26 4.12
0.39 80:25 08:34 21:59 17:50 4.51
1.27 93:41 13:16 10:27 16:12 5.78

7.12mi, 71:15, 25 OCT 20, Springfield, Virginia

iThink:
Chvrches, "Gun"
Chvrches, "Forever"

WX at 7 PM (23) Oct 25 48 (9) 44 (7) 30.2 (1022) N 5 mist RH 86

Odometer 20C: 98.5mi

Z4.3. Average/max heart rate = 149/159

Neither hard nor easy, but the weather was overcast, wet, and damp, just the way I like it. I was wearing some snivel gear as I didn't want my legs to cramp up but it was a good run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:03 18:03 09:55 09:55 1.82
1.01 28:31 10:28 10:22 10:05 2.83
1.56 43:54 15:23 09:52 10:00 4.39
1.52 59:22 15:28 10:10 10:03 5.91
1.21 71:15 11:53 09:49 10:00 7.12

6.13mi+4.05mi walk, 61:11+75:13, 23 OCT 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"
Miami Nights 1984, "Accelerator"

WX at 4 PM (20) Oct 23 76.8 (24.9) 59.4 (15.2) 30.08 (1018) SE 8 RH 55

Odometer 20C: 91.4mi

Z4.5. Average/max heart rate = 150/165

Hard run as I was gunning for a specific location by a certain time, so I was pushing the finish fairly hard and the leadup was well in zone 4 just to stay on track. 6.13mi run was followed by a very easy 4.05mi walk that took 75:13.

I was also in full-on fat piece of shit mode yesterday and didn't do any exercise, which was, frankly undisciplined.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:45 18:45 10:18 10:18 1.82
0.84 27:41 08:56 10:38 10:24 2.66
1.54 42:28 14:47 09:36 10:07 4.20
1.55 58:00 15:31 10:01 10:05 5.75
0.38 61:11 03:11 08:22 09:59 6.13

5.53mi, 57:05, 21 OCT 20, Springfield, Virginia

iThink:
Dance With The Dead, "Robeast"

WX at 7 PM (23) Oct 21 68.0 (20.0) 66.6 (19.2) 30.2 (1022) Calm RH 95

Odometer 20C: 81.3mi

Z3.8. Average/max heart rate = 143/160

Still not feeling 100% even after easy days back to back. Felt some pain in my ankle, knees, and hamstrings, so I was gauging how I felt, but was starting to settle in finally with a properly quick cadence. But not what I'd hoped for.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:12 13:12 11:00 11:00 1.20
1.55 28:31 15:19 09:53 10:22 2.75
1.57 45:19 16:48 10:42 10:29 4.32
1.21 57:05 11:46 09:44 10:19 5.53

4.12mi, 47:00, 20 OCT 20, Springfield, Virginia

iThink:
R.E.M., "Gardening At Night"

WX at 5 PM (21) Oct 20 73.6 (23.1) 60.6 (15.9) 30.18 (1022) SE 6 RH 63

Odometer 20B: 288.5mi

Z3.3. Average/max heart rate = 138/150

My legs were dead and my hamstrings were telling me not to go hard. So I didn't, and today was effectively another recovery run. Discretion is the better part of valor.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 14:03 14:03 11:31 11:31 1.22
0.84 23:27 09:24 11:12 11:23 2.06
0.84 33:53 10:26 12:26 11:41 2.90
1.22 47:00 13:06 10:44 11:24 4.12

4.11mi, 44:31, 19 OCT 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan KS"

WX at Noon (16) Oct 19 64 (18) 57 (14) 30.3 (1026) S 8 RH 77

Odometer 20B: 284.4mi

Z3.4. Average/max heart rate = 139/153

Recovery run, with the goal of not exceeding threshold intensity (150bpm) or 12:00/mi, neither of which I did, but I didn't exceed by much. Admitted, they were also on long uphills.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:40 13:40 11:18 11:18 1.21
0.84 22:23 08:43 10:22 10:55 2.05
0.84 32:00 09:37 11:27 11:04 2.89
1.22 44:31 12:32 10:16 10:50 4.11

7.1mi, 69:37, 18 OCT 20, Springfield, Virginia

iThink:
R.E.M., "Gardening at Night"
R.E.M., "Harborcoat"

WX at 1 PM (17) Oct 18 62.8 (17.1) 45.3 (7.4) 30.4 (1029) SE 5 RH 52

Odometer 20C: 75.8mi

Z4.9. Average/max heart rate = 155/175

Hard run that felt hard, with reduced power going uphill. I was glad I got this in as the weather was delightful and I didn't run yesterday since both girls were home for the weekend. But I needed this run in a bad way. It went down hard, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:16 17:16 09:32 09:32 1.81
1.00 27:28 10:12 10:12 09:46 2.81
1.54 42:02 14:34 09:28 09:40 4.35
1.54 57:56 15:54 10:20 09:50 5.89
1.21 69:37 11:40 09:39 09:48 7.10

5.53mi, 59:36, 16 OCT 20, Springfield, Virginia

iThink:
French 79, "Hometown"

WX at 8 PM (0) Oct 16 54.0 (12.2) 46.6 (8.1) 30.16 (1021) Calm RH 76

Odometer 20B: 278.3mi

Z4.0. Average/max heart rate = 145/159

Maybe not a recovery run, since I drove to Williamsburg and back to day to get Kid 2, as well as a physical therapy session that was actually a bit of work. I didn't expect to run at anaerobic threshold, but I was tired. But I needed to get a run in so I would feel better later, I think I do.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:48 13:48 11:19 11:19 1.22
1.55 29:57 16:09 10:25 10:49 2.77
1.55 47:04 17:07 11:03 10:54 4.32
1.21 59:36 12:32 10:21 10:47 5.53

4.1mi, 50:12, 15 OCT 20, Springfield, Virginia

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

WX at 9 PM (1) Oct 15 68.2 (20.1) 60.3 (15.7) 29.93 (1013) SSE 5 RH 75

Odometer 20B: 272.8mi

Z3.2. Average/max heart rate = 136/148

Easy recovery run that was virtually wogging as I felt it. My legs were definitely feeling yesterday's hard run so nothing hard today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:51 14:51 12:16 12:16 1.21
0.84 24:57 10:06 12:02 12:10 2.05
0.84 36:06 11:09 13:17 12:30 2.89
1.21 50:12 14:06 11:39 12:15 4.10

7.11mi, 67:37, 14 OCT 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Touché Amoré, "Palm Dreams"
Suicidal Tendencies, "Memories of Tomorrow"

WX at 7 PM (23) Oct 14 58.5 (14.7) 54.0 (12.2) 30.02 (1016) Calm RH 84

Odometer 20C: 68.7mi

Z5.0 Average/max heart rate = 154/176

This was an unbelievably hard run that I might not have prudently done, but I felt good...and I wanted to see how hard I could go. Turns out I was able to keep speed for a sizeable chunk of this run and while the weather was just about perfect without it being too cold and risking pulling something.

I am going to have to be really careful about recovery work tomorrow after this hard run. This is the first time I think I've had my watch say I was running into zone 5.

The iThink was surprising; the cadence I was running lent itself well to the very last iThink. Even Touché Amoré's "Palm Dreams" wasn't hard enough for the cadence I was pulling.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:49 17:49 09:50 09:50 1.81
1.01 27:53 10:04 09:58 09:53 2.82
1.54 42:11 14:18 09:17 09:40 4.36
1.54 57:09 14:58 09:43 09:41 5.90
1.22 67:37 10:28 08:34 09:30 7.12

7.01mi, 72:08, 12 OCT 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (18) Oct 12 60 (16) 59 (15) 29.94 (1013) NNE 7 light drizzle RH 93

Odometer 20C: 61.6mi

Z4.2. Average/max heart rate = 148/160

First long run in a while. It felt good, but also involved some remarkably opportune weather as it was overcast and drizzly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 18:13 18:13 10:07 10:07 1.80
0.85 27:12 09:00 10:35 10:16 2.65
1.54 42:43 15:30 10:04 10:12 4.19
1.54 59:32 16:49 10:55 10:23 5.73
1.28 72:08 12:36 09:51 10:17 7.01

4.11mi, 47:55, 10 OCT 20, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"

WX at 9 PM (1) Oct 10 66.9 (19.4) 62.6 (17.0) 30 (1015) S 3 RH 86

Odometer 20B: 268.7mi

Z3.4. Average/max heart rate = 139/151

Easy recovery run after lifting today and yesterday's hard run.

Hex bar deadlift 10/10/8 @150
Standing barbell press 10/8/6 @75 shaky
Dumbbell bench press 7/6/5 iso hold @35 shaky
Dumbbell row 10/8/6 @35
Plate-loaded leg press 15/15/15 @180
Seated leg curl 10/10/8 @70
Leg extension 10/10/10 @55
GHD situp 15/15/15 @BW

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:39 14:39 12:07 12:07 1.21
0.84 24:07 09:27 11:15 11:46 2.05
0.85 34:35 10:29 12:20 11:56 2.90
1.21 47:55 13:20 11:01 11:40 4.11

5.5mi, 53:03, 9 OCT 20, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)
Dance With the Dead, "Robeast"

WX at 6 PM (22) Oct 09 64.0 (17.8) 49.8 (9.9) 30.17 (1021) SE 3 RH 60

Odometer 20C: 54.6mi

Z4.4. Average/max heart rate = 151/169

Fast run, almost a time trial, but I was paying attention not to blow anything out. Today was a day I decided to go light on toggery and run hard, and it was rewarding.

Tossup between wogging recovery tomorrow or LSD.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:10 12:10 10:03 10:03 1.21
1.54 26:55 14:45 09:35 09:47 2.75
1.54 42:16 15:21 09:58 09:51 4.29
1.21 53:04 10:47 08:55 09:39 5.50

5.52mi, 58:37, 8 OCT 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 PM (22) Oct 08 69.3 (20.7) 41.2 (5.1) 30.08 (1018) N 5 RH 35

Odometer 20B: 264.6mi

Z4.1. Average/max heart rate = 147/160

Today was supposed to be an easy run and was, for the most part. I didn't work very hard, although that's not reflective of the heart rate reading. I'm not too worried about that, but wanted to make sure I wasn't burning up the legs too much, which I didn't think I was.

Or it's possible that I threw away a recovery day, but at the slow speeds I run, every day is effectively recovery if it's shorter than 6.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:08 13:08 10:51 10:51 1.21
1.54 29:15 16:08 10:28 10:38 2.75
1.55 46:26 17:11 11:05 10:48 4.30
1.22 58:37 12:11 10:00 10:37 5.52

5.51mi, 55:53, 7 OCT 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 PM (22) Oct 07 79.2 (26.2) 54.7 (12.6) 29.72 (1006) WSW 5 RH 42

Odometer 20C: 49.1mi

Z4.3 Average/max heart rate = 150/164

Today was a potentially stupid run since I decided to go out pretty hard. I could feel a little twinge in my hamstring and cramped in each calf and realized I should be more judicious on the return, and backed it off a little bit. It would be dumb as hell to blow my hamstring because I was careless. I will need to stretch more judiciously tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:10 12:10 10:03 10:03 1.21
1.54 27:22 15:12 09:52 09:57 2.75
1.55 44:04 16:42 10:46 10:15 4.30
1.21 55:53 11:50 09:47 10:09 5.51

4.1mi, 47:40, 6 OCT 20, Springfield, Virginia

iThink:
Aly and AJ, "Chemicals React"

WX at 7 PM (23) Oct 06 60.6 (15.9) 56.7 (13.7) 30.01 (1016) Calm RH 87

Odometer 20B: 259.1mi

Z3.4. Average/max heart rate = 138/150

Easy recovery run, just to be judicious.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:06 14:06 11:39 11:39 1.21
0.84 23:34 09:27 11:15 11:30 2.05
0.84 33:57 10:24 12:22 11:45 2.89
1.21 47:40 13:42 11:20 11:37 4.10

5.0mi, 54:43, 5 OCT 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 7 PM (23) Oct 05 59.0 (15.0) 53.2 (11.8) 30.18 (1022) Calm RH 81

Odometer 20B: 255.0mi

Z3.7. Average/max heart rate = 145/156

I didn't expect to go this speed or effort, but I felt pretty good, so I let it go. This might've been irresponsible, especially running negative splits the entire way (to include leg 3 which is the gently uphill version of leg 2). I'll know better tomorrow how much I should regret this run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:41 13:41 11:18 11:18 1.21
1.29 27:49 14:08 10:58 11:08 2.50
1.29 41:47 13:58 10:50 11:01 3.79
1.21 54:43 12:56 10:42 10:57 5.00

4.1mi, 46:57, 4 OCT 20, Springfield, Virginia

iThink:
R.E.M., "Harborcoat"
R.E.M., "Gardening At Night"

WX at 9 PM (1) Oct 04 54.7 (12.6) 51.3 (10.7) 30.1 (1019) Calm RH 88

Odometer 20C: 43.6mi

Z3.4. Average/max heart rate = 138/150

Stretching out the legs after yesterday and the gym work. I probably should get back in the gym in a day or two so I don't just stay sore. Easy run but my Max VO2 is starting to trend back up, ever so slightly. For some reason, this was faster and probably shouldn't have been at lower relative effort, but it was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:26 14:26 11:56 11:56 1.21
0.84 23:47 09:20 11:07 11:36 2.05
0.84 33:51 10:04 11:59 11:43 2.89
1.21 46:57 13:06 10:50 11:27 4.10

4.1mi, 46:59, 3 OCT 20, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"


WX at 9 PM (1) Oct 03 48.9 (9.4) 46.8 (8.2) 30.25 (1024) Calm RH 90

Odometer 20B: 250.0mi

Z3.4. Average/max heart rate = 140/154

First time in the gym in weeks. Maybe months. I was deliberately conservative, but I think I might've jacked up my tendonitis again doing leg tucks. Fuck. Today's run was fast. That was not the intent, but the weather was so awesome as to be almost dangerous.

Dumbbell bench press 7/6/5 iso hold @30
Dumbbell row 10/8/6 @30
Hex bar deadlift 10/8/6@140
Standing barbell press 10/8/6 @65
Lat Pulldown 10/10/8 @75
Leg curl 10/10/8 @40
Leg tuck 5/4/3 @BW
Extensive stretch afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:20 14:20 11:51 11:51 1.21
0.85 24:03 09:43 11:26 11:41 2.06
0.85 34:03 10:00 11:46 11:42 2.91
1.21 46:59 12:57 10:42 11:24 4.12

4.1mi, 47:28, 1 OCT 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
New Model Army, "White Coats"

WX at 9 PM (1) Oct 01 60.1 (15.6) 57.2 (14.0) 29.97 (1014) Calm light rain RH 90

Odometer 20B: 245.9mi

Z3.4. Average/max heart rate = 139/151

Had physical therapy today and was a little tired, but I figured I'd go easy. This being easy pace is an indicator that I'm starting to gear back up again. I deliberately did not go hard, but this was faster than I expected, honestly, for what felt like wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:30 14:30 11:59 11:59 1.21
0.84 23:56 09:26 11:14 11:41 2.05
0.85 34:01 10:04 11:51 11:44 2.90
1.21 47:28 13:27 11:07 11:33 4.11