7.6mi, 85:35, 26 APR 22, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"

WX at 9 PM (1) Apr 26 59.0 (15.0) 48.0 (8.9) 30.01 (1016) WNW 9 RH 66

Odometer 21B:

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

Not hard, but I stayed far too late at work yesterday and I didn't run. Today was a mandatory run to make up for it. Continuing to build back base.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:03 18:03 11:00 11:00 1.64
2.14 42:24 24:21 11:23 11:13 3.78
2.17 66:26 24:02 11:05 11:10 5.95
1.65 85:35 19:09 11:36 11:16 7.60

5.91mi, 70:37, 24 APR 24, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
Z. Randall Stroope, "Homeland"
David Whittaker, title music to the old PC video game Speedball
Alan McKean, title music to the old PC video game A-10 Tank Killer

WX at 4 PM (20) Apr 24 78.1 (25.6) 54.0 (12.2) 30.11 (1019) ESE 9

Odometer 21B: 129.3mi

Z4.3. Average/max heart rate = 154/173

First run in almost two weeks. This was going to be ugly, and I was only gunning for slow base-building again, but what I didn't count on was the weather, which is a good 20-25F hotter than what I've been used to in the last few weeks. I knew I was starting to dehydrate out in a bad way so I was being judicious in the last mile, but it's been a while since I've felt that.

I need to start somewhere. Here is as good as anywhere.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:31 18:31 11:17 11:17 1.64
2.66 50:09 31:38 11:54 11:40 4.30
1.62 70:37 20:28 12:38 11:56 5.92

5.29mi, 58:20, 11 APR 22, Carlisle, Pennsylvania

iThink:
Title Fight, "Evander"

WX at 7 PM (23) Apr 11 63.0 (17.2) 35.1 (1.7) 30.01 (1016) SSE 10 RH 35

Odometer 21B: 123.4mi

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

Today probably should've been a recovery run but I wasn't going very hard. At least it didn't feel like it. At least I got a run in on a consecutive day. Oh, how the mighty have fallen.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 15:20 15:20 10:52 10:52 1.41
0.87 25:05 09:45 11:12 11:00 2.28
1.59 42:42 17:37 11:05 11:02 3.87
1.42 58:20 15:38 11:01 11:02 5.29

7.01mi, 76:22, 10 APR 22, Carlisle, Pennsylvania

iThink:
Title Fight, "Evander"
Title Fight, "Anaconda Sniper"

WX at 6 PM (22) Apr 10 48.9 (9.4) 25.0 (-3.9) 29.94 (1013) WNW 16G29 RH 38

Odometer 21B: 118.1mi

Z3.8. Average/max heart rate = 149/161

Not a great run, but it's the first in a week and I felt like I needed it in a bad, bad way. I have really let myself go in the last month because of the amount of work the academic conferences I've been attending have taken. I am seriously going to revisit my choices in the future.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:18 17:18 10:37 10:37 1.63
1.88 38:04 20:46 11:03 10:51 3.51
1.87 58:27 20:23 10:54 10:52 5.38
1.63 76:22 17:55 11:00 10:54 7.01

5.11mi, 56:11, 4 APR 22, Chantilly, Virginia

iThink:
Paramore, "Stop This Song"
Rush, "Subdivisions"

WX at 9 AM (13) Apr 04 43.0 (6.1) 27.0 (-2.8) 30.1 (1019) N 6 RH 52

Odometer 21B: 111.1mi

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

Ugly start but the weather was surprisingly warmer than I expected. I went out dressed for 33F and it was markedly warmer - I could've gone down to shorts, and probably should've.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:32 16:32 10:40 10:40 1.55
1.03 27:56 11:24 11:04 10:50 2.58
1.06 40:04 12:08 11:27 11:00 3.64
1.47 56:11 16:07 10:58 11:00 5.11

7.04mi, 77:04, 2 APR 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 7 PM (23) Apr 02 52.0 (11.1) 26.1 (-3.3) 29.96 (1014) S 5 RH 36

Odometer 21B: 106.0mi

Z4.2. Average/max heart rate = 153/163

Today didn't feel like a zone 4 run, but I haven't done jack for the last two weeks. And it shows. I have so much shit going on that it's been difficult at best to keep up with even basic mileage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:45 17:45 10:49 10:49 1.64
1.88 38:29 20:45 11:02 10:56 3.52
1.87 58:46 20:17 10:51 10:54 5.39
1.65 77:04 18:18 11:06 10:57 7.04

6.59mi, 69:51, 21 MAR 22, Carlisle, Pennsylvania

iThink:
American Music Club, "Royal Cafe"
Ariana Grande, "Break Free" (Jon Electra remix)

WX at 9 PM (1) Mar 21 59.0 (15.0) 30.9 (-0.6) 30.09 (1018) W 7 RH 34

Odometer 21: 105.1mi

Z3.8. Average/max heart rate = 148/161

A bit tired after cycling for the first time in months, but after a haircut, I felt great. Even if the run mechanics don't suggest as much.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:55 16:55 10:15 10:15 1.65
2.08 38:57 22:02 10:36 10:27 3.73
1.24 51:48 12:51 10:22 10:25 4.97
1.62 69:51 18:03 11:09 10:36 6.59

6.73mi, 73:32, 19 MAR 22, Chantilly, Virginia

iThink:
The Connells, "Universal Glue"
Minor Threat, "Salad Days"

WX at 5 PM (21) Mar 19 75.0 (23.9) 51.1 (10.6) 29.67 (1004) SW 17G37 RH 43

Odometer 21B: 105.1mi

Z4.0. Average/max heart rate = 151/164

Legs were tired, and it was hot. My hair has grown out and I can really, really feel the heat when I'm running in warmer weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:04 16:04 10:22 10:22 1.55
1.10 27:52 11:48 10:44 10:31 2.65
0.76 35:53 08:01 10:33 10:31 3.41
0.73 43:58 08:05 11:04 10:37 4.14
1.05 56:06 12:08 11:33 10:49 5.19
1.54 73:32 17:26 11:19 10:56 6.73

8.52mi, 89:31, 14 MAR 22, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life'
Above and Beyond feat. Oceanlab, "Alone Tonight"
The Connells, "Universal Glue"

WX at 9 PM (1) Mar 14 50.0 (10.0) 30.0 (-1.1) 30.32 (1026) SE 5 RH 45

Odometer 21: 452.2mi

Z3.8. Average/max heart rate = 148/161

I didn't work out this weekend, and the weather turned great today, so I got in a long run before departing on work travel tomorrow. I was also working off some irritation as a number of students did not pass their takehome exam and I was fucking pissed.

I think I can finally retire these shoes after over a year. They have been a faithful servant in all that time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 16:52 16:52 10:17 10:17 1.64
2.15 39:53 23:01 10:42 10:31 3.79
1.62 56:43 16:50 10:23 10:29 5.41
1.47 72:07 15:24 10:29 10:29 6.88
1.64 89:31 17:24 10:37 10:30 8.52

8.25mi, 88:12, 11 MAR 22, Carlisle, Pennsylvania

iThink:
Paramore, "Miracle"
Dos Gringos, "Going In For Guns"
Max, "Aim"

WX at 8 PM (1) Mar 11 52.0 (11.1) 36.0 (2.2) 29.81 (1009) SE 10 RH 54

Odometer 21B: 98.9mi

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

Today started a little iffy, and then turned into my legs kind of loosening up before finally releasing for a decent finish. This has been a crusher of a week at work. I needed this one before it snows tomorrow.

My legs are feeling the 10km erg, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 16:51 16:51 10:20 10:20 1.63
2.14 40:08 23:17 10:53 10:39 3.77
1.62 57:24 17:16 10:40 10:39 5.39
0.80 65:55 08:31 10:39 10:39 6.19
0.51 71:15 05:20 10:27 10:38 6.70
1.56 88:12 16:57 10:52 10:41 8.26

10,000m on Concept2 Model D, 44:20.6, 9 MAR 22, Carlisle, Pennsylvania

iThink: none as I was watching Maryland-Notre Dame on demand.

WX at 0 PM (3) Mar 09     36.0 (2.2)     33.1 (0.6)     30.07 (1018)     W 3     mist

Odometer 14: 411.0mi

Z3.8.  Average/max heart rate = 148/158

I forced myself to get one in because I haven't done anything in a few days and I am starting to turn into a fat piece of shit. It's wet and cold outside, so I decided to hit the erg, which I just need to be more regular at doing.  If I don't run, I should erg at least 5km. Something. At least.

Today was better than expected, but I also haven't erged in a long while.

Splits
Distance:    10000
Time:    44:20.6
Avg/500m:    02:13.0
Drag Factor:    130
Per Mile:    00:07:08

7.0mi, 77:43, 6 MAR 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at Noon (17) Mar 06 55.9 (13.3) 43.0 (6.1) 30.02 (1016) Calm RH 61

Odometer 21: 443.7mi

Z3.6. Average/max heart rate = 146/157

Recovery run as I was feeling tired but I wanted to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:05 18:05 11:02 11:02 1.64
3.74 59:13 41:08 11:00 11:00 5.38
1.62 77:43 18:30 11:25 11:06 7.00

6.59mi, 70:32, 4 MAR 22, Carlisle, Pennsylvania

iThink:
Archers of Loaf, "Lowest Part Is Free"
The Cure, "A Forest" (Trees Mix)

WX at 10 PM (3) Mar 04 33.1 (0.6) 17.1 (-8.3) 30.44 (1030) WSW 3 RH 51

Odometer 21: 436.3mi

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

I took yesterday off because I was feeling beat, but I couldn't bag off today because I need to get back into the groove. At least tonight's wasn't so bad, and it was deliberately not hard. It was, however, colder than I expected, but it was ok after about 20 minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:16 17:16 10:32 10:32 1.64
1.70 35:45 18:29 10:52 10:42 3.34
1.63 52:47 17:02 10:27 10:37 4.97
1.62 70:32 17:45 10:57 10:42 6.59

7.58mi, 75:35, 2 MAR 22, Carlisle, Pennsylvania

iThink:
The Bats, "Courage"
Touché Amoré, "Hard To Explain"

WX at 10 PM (3) Mar 02 53.1 (11.7) 30.9 (-0.6) 29.88 (1011) Variable 3 RH 42

Odometer 21: 428.7mi

Z4.2. Average/max heart rate = 153/174

I wasn't sure how I'd feel but I needed to get at it and I wasn't going to row as my right arm was feeling some small amount of pain. I went out pretty good and then proceeded to go fast and hard. Garmin Connect says I'm overreaching, but I felt a lot better after this run.

The fact that I ran negative splits from the first half to the second half was an indicator of how hard I was going. I may regret it, but whatever. The worst part of it is the lack of consistency, something I need to work on in earnest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:20 16:20 09:54 09:54 1.65
2.14 38:27 22:07 10:20 10:09 3.79
2.16 59:34 21:07 09:47 10:01 5.95
1.63 75:35 16:01 09:50 09:58 7.58

6.99mi, 76:05, 27 FEB 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (19) Feb 27 51.1 (10.6) 14.0 (-10.0) 29.96 (1014) W 23G32 RH 22

Odometer 21: 421.1mi

Z3.9. Average/max heart rate = 149/165

Long, ugly run. Part of it was the wind, but most of it was that my legs were pretty beat and I felt better at the end. The negative uphill split says a lot at the end-- it was an indicator of how gritty the start was going to feel.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:39 17:39 10:50 10:50 1.63
3.73 58:37 40:57 10:59 10:56 5.36
1.63 76:05 17:28 10:43 10:53 6.99

6.60mi, 67:19, 23 FEB 22, Carlisle, Pennsylvania

iThink:
Better than Ezra, "In The Blood"
For Against, "The Pennines"

WX at 8 PM (1) Feb 23 41.0 (5.0) 24.1 (-4.4) 30.29 (1025) NW 17 RH 50

Odometer 21: 414.1mi

Z3.8. Average/max heart rate = 149/170

A surprisingly fast run that started quick and went hard the entire time. I was concentrating turnover and was able to hold speed and tempo. What was remarkable was holding 170spm as my average turnover, which was pretty awesome. So was my crazy-ass negative split in the last miles and a half...uphill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:02 17:02 10:27 10:27 1.63
3.33 51:10 34:08 10:15 10:19 4.96
1.64 67:19 16:09 09:51 10:12 6.60

7.05mi, 75:36, 21 FEB 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 5 PM (22) Feb 21 61.0 (16.1) 26.1 (-3.3) 30.22 (1023) ESE 8 RH 26

Odometer 21: 407.5mi

Z4.0. Average/max heart rate = 151/165

Easy run as my legs felt tired at the start, which is usually a harbinger of overtraining. I want to get in slow base mileage and burn lard but I also don't want to burn myself into the ground getting back into the groove.

However, the opportunity to run trails during the day while the weather was pleasant was worth it. I ran the entirety of the Dickinson College XC 5k course, which is mostly dirt trails although there is some cinder and pavement.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:46 17:46 10:50 10:50 1.64
3.76 57:58 40:12 10:41 10:44 5.40
1.65 75:36 17:38 10:41 10:43 7.05

10,000m on Concept2 Model D, 45:40.3, 20 FEB 22, Carlisle, Pennsylvania

 iThink: none as I was watchiong the Towson-Virginia game on LSN.

WX at 10 PM (3) Feb 20     30.9 (-0.6)     16.0 (-8.9)     30.3 (1026)     SE 3     

Odometer 14: 411.0mi

Z2.8.  Average/max heart rate = 136/155

I have felt like total trash today, and didn't do much. It was like pulling teeth to get on the erg today but I feel so much better after having done so.  Not a productive day.

Splits
Distance:    10000
Time:    45:40.3
Avg/500m:    02:17.0
Drag Factor:    133
Per Mile:    00:07:2

8.4mi, 93:51, 19 FEB 22, Carlisle, Pennsylvania

iThink:
Farius, "Miami Love"
The Cure, "A Forest"
The Connells, "Universal Glue"

WX at 1 PM (18) Feb 19 41.0 (5.0) 17.1 (-8.3) 29.93 (1013) W 20G36 RH 37

Odometer 21: 400.4mi

Z3.7. Average/max heart rate = 147/167

Long slow run, but I should've left a bit earlier - I got caught in a snow squall and I'm glad I wore a lot of snivel gear. Doesn't entirely make up for the last few days, but better than nothing at all for sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 17:49 17:49 10:48 10:48 1.65
3.14 53:46 35:57 11:27 11:13 4.79
1.95 75:50 22:04 11:19 11:15 6.74
1.66 93:51 18:01 10:51 11:10 8.40

7.62mi, 83:23, 16 FEB 22, Carlisle, Pennsylvania

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

WX at 9 PM (2) Feb 16 39.0 (3.9) 28.0 (-2.2) 30.37 (1028) SE 3 RH 64

Odometer 21: 392.0mi

Z3.6. Average/max heart rate = 146/162

Long slow distance, mostly to build base, but also not to pound the hell out of my knees too bad on old shoes. Also, I just needed to grind off some stress today, and I don't do that with tempo work. Run long, run disciplined.

What made today remarkable was the acceleration on leg 3 - which is not particularly uphill or downhill, but not necessarily flat either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:29 17:29 10:40 10:40 1.64
2.15 42:03 24:34 11:26 11:06 3.79
2.17 65:20 23:17 10:44 10:58 5.96
1.66 83:23 18:03 10:52 10:57 7.62

10,000m on Concept2 Model D, 42:20.0, 14 FEB 22, Carlisle, Pennsylvania

iThink: none as I was watching the Johns Hopkins-Towson lacrosse game on demand while cranking.

WX at 8 PM (1) Feb 14     24.1 (-4.4)     3.0 (-16.1)     30.37 (1028)     WNW 7

Odometer 14B: 411.0mi

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

Was pulling a high drag factor relative to what I usually pull. This is a double edged sword due to the requirement to maintain power, but I find that I actually pull faster on that kind of setting than on a lighter one where the notional boat supposedly glides better.

In any event, it didn't matter too much as I was looking to do something other than run, and I figured I'd test out my new C-Breeze, which works like a champ and I'm wishing I'd gotten it earlier. Frankly, I'll be more motivated to erg with that rather than thinking how much I might be sucking on the rail.

Splits
Distance:    10000
Time:    44:20.0
Avg/500m:    02:13.0
Drag Factor:    133
Per Mile:    00:07:08

7.33mi, 79:49, 11 FEB 22, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song"
Paramore, "My Number One"
Dan McKie, "Tears (Audioscape Instrumental Dub)"

WX at 6 PM (23) Feb 11 62.1 (16.7) 26.1 (-3.3) 29.79 (1008) S 9 RH 25

Odometer 21: 384.4mi

Z3.8. Average/max heart rate = 149/161

First time in months I could run in shorts and a t-shirt, so I couldn't pass it up, even though my legs are beat. I probably need to do a recovery run and take Sunday off, which works since it's supposed to be snow showers Saturday night. I'm glad I can keep momentum, but I'm definitely feeling it. I'm trying to figure out if not wearing snivel gear makes that much of a difference, which it might based on the statistics off the sensors tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:31 17:31 10:45 10:45 1.63
2.69 46:43 29:12 10:51 10:49 4.32
1.36 61:33 14:50 10:54 10:50 5.68
1.65 79:49 18:16 11:04 10:53 7.33

5.42mi, 60:38, 10 FEB 22, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song"

WX at 8 PM (1) Feb 10 37.0 (2.8) 23.0 (-5.0) 29.94 (1013) Calm RH 56

Odometer 21: 377.1mi

Z3.4. Average/max heart rate = 144/158

Legs are tired, but I felt like trying to get in a run to keep momentum, and so far it's working. I might do something else tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 15:19 15:19 10:47 10:47 1.42
2.57 44:25 29:06 11:19 11:08 3.99
1.43 60:38 16:13 11:20 11:11 5.42

7.6mi, 84:50, 9 FEB 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 8 PM (1) Feb 09 41.0 (5.0) 27.0 (-2.8) 29.89 (1012) E 7 RH 57

Odometer 21: 371.7mi

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

First run in a few days, which I ground out because I hadn't done anything yesterday and I slacked off Monday night. I needed to run off some suck from the workday, which the run helped, a lot. Not wogging, but deliberately not running anaerobic either. I'm also trying to run these shoes into retirement as they are approaching a year old.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:46 17:46 10:50 10:50 1.64
2.13 42:03 24:17 11:24 11:09 3.77
2.17 66:07 24:04 11:05 11:08 5.94
1.65 84:50 18:43 11:20 11:11 7.59

7.82mi, 83:35, 6 FEB 22, Carlisle, Pennsylvania

iThink:
For Against, "Black Soap"
Sugarcult, "Dead Living"

WX at 3 PM (20) Feb 06 34.0 (1.1) 10.9 (-11.7) 30.48 (1032) Variable 6 RH 37 WC 28 (-2)

Odometer 21: 364.1mi

Z4.1. Average/max heart rate = 152/166

Today was much harder than it felt. Some of that might be the temperatures outside so I'm going harder to stay warm, but after the last few days off I needed this run anyway. I won't have an opportunity to run tomorrow, so I should row.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:19 17:19 10:34 10:34 1.64
1.94 37:46 20:26 10:32 10:33 3.58
2.59 65:10 27:24 10:35 10:34 6.17
1.65 83:35 18:25 11:10 10:41 7.82

3.85mi, 44:28, 2 FEB 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 8 PM (1) Feb 02 39.0 (3.9) 30.0 (-1.1) 30.28 (1025) E 6 RH 70

Odometer 21: 355.3mi

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

Easy recovery run, especially since I left work late. Also, it's supposed to rain tomorrow, so I won't run, especially since it's supposed to be followed with sleet. So I'll probably row later this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 21:59 21:59 11:06 11:06 1.98
1.87 44:28 22:29 12:01 11:33 3.85

7.56mi, 79:23, 1 FEB 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Palm Dreams"

WX at 7 PM (0) Feb 01 32.0 (0.0) 21.0 (-6.1) 30.47 (1031) SSE 6 RH 63

Odometer 21: 351.4mi

Z3.8. Average/max heart rate = 149/164

This was remarkably faster than I expected, but with the weather, I was running deeper into zone 4 than I probably should've. Still, it felt good to get out there. However, with snow coming later this week, I wanted to get my licks in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:41 16:41 10:07 10:07 1.65
2.12 39:26 22:45 10:44 10:28 3.77
2.13 61:30 22:03 10:21 10:25 5.90
1.66 79:23 17:53 10:47 10:30 7.56

6.18mi, 69:15, 30 JAN 22, Carlisle, Pennsylvania

iThink:
John Williams, "Battle in the Snow"
John Williams, "The Asteroid Field"

WX at 3 PM (20) Jan 30 26.1 (-3.3) 5.0 (-15.0) 30.01 (1016) W 6 DP 39

Odometer 21B: 90.6mi

Z3.8. Average/max heart rate = 149/164

Slow run, but I have been crushed by work and unable to get much in. I needed to do LSD, so I did today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:14 18:14 11:03 11:03 1.65
1.71 38:02 19:48 11:35 11:19 3.36
1.20 51:25 13:23 11:09 11:17 4.56
1.62 69:15 17:50 11:01 11:12 6.18

5.17mi, 64:33, 23 JAN 22, Carlisle, Pennsylvania

iThink:
For Against, "Outside A Heart"

WX at 5 PM (22) Jan 23 32.0 (0.0) 23.0 (-5.0) 29.76 (1007) ESE 7 WC 24 (-4) RH 69

Odometer 21B: 84.4mi

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

Easy recovery run after yesterday. Emphasis on recovery. My legs were sore anyway this morning, so I wasn't going to be ambitious even if I wanted to be, which I didn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 24:34 24:34 12:17 12:17 2.00
1.76 46:43 22:09 12:35 12:25 3.76
1.41 64:33 17:51 12:39 12:29 5.17

6.42mi, 68:44, 22 JAN 22, Carlisle, Pennsylvania

iThink:
Tupac Shakur, "Fuck All Y'all" (Lofi remix)
Little Red Rocket, "I'm A Fake"
Lion, "The Transformers (Theme)"

WX at 5 PM (22) Jan 22 27.0 (-2.8) -0.9 (-18.3) 30.2 (1022) Calm RH 29

Odometer 21: 343.8mi

Z4.3. Average/max heart rate = 155/168

First run in a week, and it started slow but it felt good by the end. I enjoy running more than rowing, honestly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:04 17:04 10:25 10:25 1.64
1.74 35:53 18:49 10:49 10:37 3.38
1.39 50:43 14:50 10:40 10:38 4.77
1.65 68:44 18:01 10:55 10:42 6.42

10,000m on Concept2 Model D, 44:40, 21 JAN 22, Carlisle, Pennsylvania

 iThink: none as I was watching the Expanse.

WX at 20:56    Calm    10.00    Fair    CLR    22    3             44%    NA    NA    30.52    1034.3    

Odometer 14B: 411.0mi

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

I was experimenting with a higher drag factor and I go faster on higher drag factors, which seems to run counter to what I read in most rowing guides, where often they advise a drag factor of only 100. I seem to get better results with a drag factor closer to 125 or even 130.

Splits
Distance:    10000
Time:    44:40.0
Avg/500m:    02:14.0
Drag Factor:    123
Per Mile:    00:07:11

10,000m on Concept2 Model D, 45:36.0, 18 JAN 22, Carlisle, Pennsylvania

iThink: none as I was watching the Expanse. One more episode to go.

WX at 7 PM (0) Jan 18     32.0 (0.0)     18.0 (-7.8)     30.14 (1020)     WSW 5

Odometer 14B: 411.0mi

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

A little more drag factor made for a faster row and I didn't feel so beat as yesterday. Or maybe I'm just getting used to erging again, which is also possible. Hard finish, probably too hard, but whatever.

Splits
Distance:    10000
Time:    45:36.0
Avg/500m:    02:16.8
Drag Factor:    114
Per Mile:    00:07:20

10,000m on Concept2 Model D, 46:36.2, 17 JAN 22, Carlisle, Pennsylvania

 iThink: none as I was watching the Expanse.

WX at      6 PM (23) Jan 17     30.9 (-0.6)     24.1 (-4.4)     29.42 (996)     W 10     light snow

Odometer 14B: 411.0mi

Z3.5.  Average/max heart rate = 145/169

Not great but I need to settle back into this, so 10K easy, although it didn't feel easy. I do need to get back into the groove, so that's what it's going to be until the streets clear up from the snow.

Splits
Distance:    10000
Time:    46:36.2
Avg/500m:    02:19.8
Drag Factor:    103
Per Mile:    00:07:30

5.5mi, 60:03, 14 JAN 22, Mission Hills, Kansas

iThink:
Tupac Shakur, "Fuck All Y'all" (Lofi remix)

WX at 11 AM (16) Jan 14 39.0 (3.9) 32.0 (0.0) 29.99 (1015) ENE 7

Odometer 21: 336.4mi

Z3.9. Average/max heart rate = 150/166

First run in a while. I also miss being in Kansas. It's supposed to snow tonight, so getting that out of the way now.

Lots of hills, consistent with the name of the place. Ugly, ugly running uphill. I am out of shape. Also, the houses in Mission Hills range from really nice to ridiculously ornate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.50 60:03 60:03 10:55 10:55 5.50

2,000+6,000m on Concept2 Model D, 8:55+27:11, 9 JAN 22, Carlisle, Pennsylvania

 iThink: none as I was watching AlphaGo on the TV.

WX at 5 PM (22) Jan 09     34.0 (1.1)     28.9 (-1.7)     30.04 (1017)     NW 5     light rain

Odometer 14B: 411.0mi

Z3.8.  Average/max heart rate = 146/168

It has literally been over a week since I did any real physical activity, and it shows. I need to get disciplined about rowing because there's not much else I can do while it's craptastic outside and I just don't feel like running in the slush.

Splits
Distance:    2000
Time:    08:55.4
Avg/500m:    02:13.9
Drag Factor:    110
Per Mile:    00:07:11

Distance:    6000
Time:    27:11.0
Avg/500m:    02:15.9
Drag Factor:    102
Per Mile:    00:07:17

4.85mi, 55:46, 29 DEC 21, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"
Kernkraft 400, "Zombie Nation"

WX at 2 PM (19) Dec 29 52.0 (11.1) 41.0 (5.0) 29.86 (1011) ENE 10 RH 66

Odometer 21: 331.9mi

Z3.1. Average/max heart rate = 140/153

Today was some wogging as my legs were tired from lifting yesterday. I was lifting so that my back wouldn't be up in arms most of the day, and it seemed to work, although I'm a bit sore from not having gone to the gym in forever. Today needed to be a recovery run anyway, and I have a long way to go before I get back in the groove.

Yesterday's lifting:
10/10/10 hex bar deadlift at 170#
10/8 standard deadlift at 165#
10/10/8 overhead barbell press at 75#
7/6/5 alternating dumbbell press at 35#
10/10/10 alternating dumbbell row at 35#
10/8 Gravitron dip at 100#
10 leg lift at BW
10 cable curl both sides at 15#
15/12/10 linear leg press at 230#

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 15:25 15:25 11:25 11:25 1.35
1.88 37:12 21:47 11:35 11:31 3.23
1.02 49:03 11:51 11:37 11:32 4.25
0.59 55:46 06:43 11:23 11:31 4.84

6.55mi, 71:53, 25 DEC 21, Chantilly, Virginia

iThink:
The Ocean Blue, "Vanity Fair"
The Cure, "A Forest"

WX at 3 PM (20) Dec 25 61.0 (16.1) 45.0 (7.2) 29.54 (1000) S 13 RH 55

Odometer 21: 327.3mi

Z4.0. Average/max heart rate = 151/163

Garmin Connect says I'm overtraining. I needed to get this in before eating x-moose dinner, even though I kind of jacked it up. Maybe I'll go easy tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 15:05 15:05 10:28 10:28 1.44
1.95 36:04 20:59 10:46 10:38 3.39
1.84 56:55 20:51 11:20 10:53 5.23
1.32 71:53 14:58 11:20 10:58 6.55

6.47mi, 68:10, 24 DEC 21, Carlisle, Pennsylvania

iThink:
The Ocean Blue, "Vanity Fair"
The Ocean Blue, "Cerulean"

WX at 11 AM (16) Dec 24 39.9 (4.4) 26.1 (-3.3) 30.07 (1018) ENE 5 RH 57

Odometer 21B: 79.2mi

Z4.2. Average/max heart rate = 153/169

I started out wanting to do a pretty easy run, but the pace that I feel like I'm running at threshold is actually a good 7-8bpm above that threshold. I need to go stronger although the Garmin Connect site says I'm overreaching. However, I train so inconsistently that there is no such thing as junk mileage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:01 17:01 10:26 10:26 1.63
3.19 50:27 33:26 10:29 10:28 4.82
1.66 68:10 17:43 10:40 10:31 6.48

7.12mi, 77:54, 22 DEC 21, Carlisle, Pennsylvania

iThink:
Archers of Loaf, "Lowest Part Is Free"
Archers of Loaf, "Plumb Line"

WX at 3 PM (20) Dec 22 41.0 (5.0) 17.1 (-8.3) 29.77 (1008) WNW 16G31 RH 37

Odometer 21: 320.8mi

Z3.9. Average/max heart rate = 150/167

I've been running bits and pieces of the Dickinson College 5k cross-country course as the midpart of my run and it has been rewarding. It's not too hilly but it is definitely not flat, and I get to relive some of the salad days of my youth. Today was my first run in a while and I NEED to get back into the groove. Today is a start.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:41 17:41 10:47 10:47 1.64
3.83 59:53 42:13 11:01 10:57 5.47
1.65 77:54 18:01 10:55 10:56 7.12

5,000 + 5,000 m on Concept2 Model D, 22:06.7+23:18.9, 20 DEC 21, Carlisle, Pennsylvania

 iThink: None as I was watching Sixes lacrosse on LSN.

WX at 10 PM (3) Dec 20     28.9 (-1.7)     19.0 (-7.2)     30.22 (1023)     Calm

Odometer 14B: 411.0mi

Z3.8/5.5.  Average/max heart rate = 149/169

Today was the first erg in a while. I realized it was going to be cold as balls and thus I didn't feel like running outside. I figured an easy erg would do it.

This was not easy and I was working pretty hard.  Oops.

Splits
Distance:    5000
Time:    22:06.7
Avg/500m:    02:12.7
Drag Factor:    117
Per Mile:    00:07:07

Distance:    5000
Time:    23:18.9
Avg/500m:    02:19.9
Drag Factor:    117
Per Mile:    00:07:30

6.47mi, 68:26, 12 DEC 21, Carlisle, Pennsylvania

iThink:
Mikael Manvelyan, "No More No Less"
Xijaro and Pitch, "Always Hope (Original Mix)"

WX at 6 PM (23) Dec 12 42.1 (5.6) 14.0 (-10.0) 30.25 (1024) W 6 RH 31

Odometer 21: 313.7mi

Z3.9. Average/max heart rate = 150/166

First run in about two weeks. Not great, but I was on avaction and didn't do anything consequential. So today was the beginning of the road back to recovery. Ughhhhhhhh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:22 17:22 10:35 10:35 1.64
3.18 50:41 33:19 10:29 10:31 4.82
1.65 68:26 17:45 10:45 10:35 6.47

6.33mi, 68:170, 27 NOV 21, Fairfax, Virginia

iThink:
Chvrches, "Gun"

WX at 11 AM (16) Nov 27 39.0 (3.9) 17.1 (-8.3) 30.06 (1017) NW 15 RH 41

Odometer 21: 307.2mi

Z3.6. Average/max heart rate = 146/163

First time running the area and got lost on a few trails. Ugly start, better finish.Easy run on a different path as recovery from yesterday. Good weather, a bit windy. Nothing else to offset my lack of exercise this week, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 15:13 15:13 10:38 10:38 1.43
1.08 27:20 12:08 11:14 10:54 2.51
1.07 38:36 11:16 10:32 10:47 3.58
1.84 58:20 19:43 10:43 10:46 5.42
0.91 68:17 09:57 10:56 10:47 6.33

4.61mi, 50:20, 21 NOV 21, Carlisle, Pennsylvania

iThink:
Farius, "Miami Love"

WX at 3 PM (20) Nov 21 48.9 (9.4) 33.1 (0.6) 30.14 (1020) ENE 6 RH 54

Odometer 21B: 72.7mi

Z3.2. Average/max heart rate = 141/156

Easy run on a different path as recovery from yesterday. Not a bad run, a bit chilly, and some decent hills, so not just a day of wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 13:48 13:48 10:47 10:47 1.28
1.00 24:54 11:06 11:06 10:55 2.28
1.08 36:41 11:47 10:54 10:55 3.36
1.25 50:20 13:39 10:55 10:55 4.61

8.6mi, 87:15, 20 NOV 21, Carlisle, Pennsylvania

iThink:
Morrissey, "Suedehead"
Marti Jones, "Neverland"
Michael Nyman, "The Departure" from the Gattaca OST
Gustav Holst, "Jupiter, the Bringer of Jollity" from The Planets, Op. 32

WX at 2 PM (19) Nov 20 46.9 (8.3) 26.1 (-3.3) 30.45 (1031) SSE 7 RH 44

Odometer 21: 300.9mi

Z4.3. Average/max heart rate = 154/167

I wasn't sure how I was going to feel today, but the weather was pretty good even though I went heavy on the snivel gear. It was worth it at the back end, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:31 16:31 10:01 10:01 1.65
2.34 40:21 23:50 10:11 10:07 3.99
1.14 51:47 11:26 10:02 10:06 5.13
1.82 70:19 18:32 10:11 10:07 6.95
1.65 87:15 16:56 10:16 10:09 8.60

4.64mi, 49:05, 18 NOV 21, Arlington, Virginia

iThink:
Michael Manring, "Not Even The Summer"
Chris Stamey, "On The Radio"

WX at 7 AM (12) Nov 18 51.1 (10.6) 45.0 (7.2) 30.1 (1019) S 9 RH 79

Odometer 21: 292.3mi

Z3.4. Average/max heart rate = 144/161

Not an auspicious start, but at least I got something in to offset as much as I ate today. Oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.30 24:18 24:18 10:34 10:34 2.30
2.34 49:05 24:47 10:35 10:35 4.64

12,000m on Concept2 Model D, 54:14.1, 13 NOV 21, Carlisle, Pennsylvania

 iThink: none as I was watching Ascension (the 2014 miniseries) on Amazon Prime

WX at 18:56    W 9    10.00    A Few Clouds    FEW055    43    27     49    43    53%    38    NA    29.91    1013.1            

Odometer 14B: 411.0mi

Z3.3.  Average/max heart rate = 143/161

I was going to get in a run, but I didn't want to run in the dark. I should've run earlier, but I wasn't feeling it. My upper back and arms were getting tired, though, and I know I'm not really used to pulling these distances. Still, probably better to do this than nothing at all or a shorter distance.

Splits
Distance:    12000
Time:    0:54:14.1
Avg/500m:    02:15.6
Drag Factor:    112
Per Mile:    00:07:16

6.60, 67:53, 9 NOV 21, Carlisle, Pennsylvania

iThink:
Courage My Love, "Bridges"

WX at 18:56 Calm 10.00 Fair CLR 57 44 72 56 62% NA NA 30.06 1018.0

Odometer 21: 287.7mi

Z4.3. Average/max heart rate = 154/168

I felt pretty good, but I can't ask for better than this, ever. Decent start, and then nothing but negative splits. What a great run, all things being equal.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:15 17:15 10:35 10:35 1.63
1.72 34:59 17:44 10:19 10:27 3.35
1.59 51:07 16:08 10:09 10:21 4.94
1.65 67:53 16:45 10:09 10:18 6.59

8.08mi, 85:41, 6 NOV 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Palm Dreams"
The Cure, "A Forest"
Game Theory, "Toby Ornette"
Nightnoise, "Cricket's Wicket"

WX at 16:56 SE 5 10.00 Fair CLR 53 28 38% NA NA 30.30 1026.5

Odometer 21B: 68.1mi

Z3.8. Average/max heart rate = 148/170

Slow start but good finish. The weather was quite nice and I needed to get out there and at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:17 17:17 10:36 10:36 1.63
2.02 38:37 21:20 10:34 10:35 3.65
0.96 48:41 10:04 10:29 10:34 4.61
1.82 68:23 19:41 10:49 10:38 6.43
1.65 85:41 17:18 10:29 10:36 8.08

10,000m on Concept2 Model D, 44:36, 2 NOV 21, Carlisle, Pennsylvania

 iThink: None as I was watching Foundation.

WX at UNK

Odometer 14B: 411.0mi

Z4.1.  Average/max heart rate = 152/167

Surprisingly fast, but I was wanting to get something in and it was good that I did.

Splits
Distance:    10000
Time:    44:36.0
Avg/500m:    02:13.8
Drag Factor:    111
Per Mile:    00:07:11

8.15mi, 84:25, 31 OCT 21, Carlisle, Pennsylvania

iThink:
Morrissey, "Suedehead"
Morrissey, "Every Day Is Like Sunday"

WX at 16:56 W 10 10.00 Overcast FEW038 OVC050 61 47 60% NA NA 29.74 1007.3

Odometer 21: 281.1mi

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

Long, but not as slow as expected. I felt all right after the start, and once warmed up, this turned into a good run with quick turnover. The weather was fall and overcast, so the two iThinks were absolutely on point.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 16:34 16:34 10:10 10:10 1.63
2.13 39:14 22:40 10:39 10:26 3.76
0.92 48:30 09:16 10:05 10:22 4.68
1.83 67:17 18:47 10:16 10:20 6.51
1.64 84:25 17:08 10:27 10:21 8.15

13,000m on Concept2 Model D, 60:23.5, 30 OCT 21, Carlisle, Pennsylvania

 iThink: None as I was watching Foundation on streaming.

WX at 16:56    S 6    10.00    Mostly Cloudy    BKN065    61    49             65%    NA    NA    29.55    1000.8    

Odometer 14B: 411.0mi

Z3.3.  Average/max heart rate = 142/160

First erg in a while. My arms were starting to get tired, so I had taken a break or two after the 10km mark and I called it at 13km. For the first time in a while, maybe discretion is the better part of valor. It started raining outside and I am not as hardcore about running in cold rain like I used to be.  Meh.

Splits
Distance:    10000
Time:    46:12.9
Avg/500m:    02:18.6
Drag Factor:    111
Per Mile:    00:07:26

Distance:    13000
Time:    1:00:23.5
Avg/500m:    02:19.4
Drag Factor:    111
Per Mile:    00:07:29

8.3mi, 89:46, 24 OCT 21, Carlisle, Pennsylvania

iThink:
The Connells, "Steadman's Wake"
Rush, "Middletown Dreams"

WX at 17:56 SE 8 10.00 Fair CLR 61 49 65% NA NA 30.06 1018.2

Odometer 21B: 60.6mi

Z3.5. Average/max heart rate = 145/165

First run in a while, so some long slow distance. I felt okay, and this was a good easy run. I spent most of the weekend with my parents, so I was tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:27 17:27 10:38 10:38 1.64
2.07 39:57 22:30 10:52 10:46 3.71
2.93 71:55 31:58 10:54 10:50 6.64
1.66 89:46 17:52 10:46 10:49 8.30

4.23mi, 46:37, 20 OCT 21, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 19:56 Calm 10.00 Overcast BKN015 BKN022 OVC030 68 61 70 67 78% NA NA 30.06 1018.1

Odometer 21: 272.9mi

Z3.3. Average/max heart rate = 143/158

Easy run, with a new threshold pace of 10:17. Oh, how the mighty have fallen. Also, this is a second day in a row, yay.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:20 13:20 10:55 10:55 1.22
0.89 23:15 09:56 11:09 11:01 2.11
0.89 33:21 10:06 11:21 11:07 3.00
1.23 46:37 13:16 10:47 11:01 4.23

5.43mi, 60:35, 19 OCT 21, Carlisle, Pennsylvania

iThink:
Morrissey, "Suedehead"

WX at 19:56 W 3 10.00 Overcast OVC030 68 61 71 68 78% NA NA 30.09 1018.8

Odometer 21B: 52.3mi

Z3.3. Average/max heart rate = 143/158

Felt ok, but ended up almost having to take a pit stop and barely made it home. Still, first run in a while, so the road to recovery continues. I will always associate the iThink with fall leaves turning color and cool temperatures, as I did the fall of my freshman year when I was back home one weekend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:18 17:18 10:37 10:37 1.63
1.09 29:24 12:06 11:06 10:48 2.72
1.09 41:03 11:39 10:41 10:46 3.81
1.62 60:35 19:32 12:04 11:09 5.43

3.88mi, 41:50, 12 OCT 21, Carlisle, Pennsylvania

iThink:
Title Fight, "Symmetry
Bachelor, "Stay in the Car"

WX at 21:56 SE 3 10.00 Overcast OVC032 67 61 81% NA NA 30.07 1018.3

Odometer 21: 268.6mi

Z3.4. Average/max heart rate = 144/159

Not fast, not slow, but I'll take it!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 17:30 17:30 10:48 10:48 1.62
0.80 26:15 08:44 10:55 10:51 2.42
1.46 41:50 15:35 10:40 10:47 3.88

3.02mi+lifting, 32:54, 10 OCT 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"

WX at 20:56 E 7 8.00 Overcast OVC010 71 63 76% NA NA 30.28 1025.4

Odometer 21: 269.7mi

Z3.5. Average/max heart rate = 144/157

Shorter run, but lifting interspersed as my back was hurting earlier today. Not great, but definitely worth it to get it in.

Lifting:

Deadlift 10/10/10 @145
Overhead barbell press 10/10/10 @80
Dumbbell bench iso press 7/6/5 @35
Dumbbell row 10/10/10 @35
Linear leg press 15/12/10 @245
Nautilus abodminal machine 15/15/2 @70


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 15:48 15:48 10:32 10:32 1.50
1.52 32:54 17:06 11:15 10:54 3.02

3.02mi, 32:36, 5 OCT 21, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Paper Words and Lies"

WX at 21:56 E 6 8.00 Overcast OVC010 70 63 79% NA NA 30.30 1026.1

Odometer 21: 264.7mi

Z3.7. Average/max heart rate = 145/158

The gym was supposed to be open 24/7, except when it isn't. This seriously fucking licks my goddamn ass raw.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 16:23 16:23 10:43 10:43 1.53
1.49 32:36 16:12 10:53 10:48 3.02

8,000m on Concept2 Model D, time, 4 OCT 21, Carlisle, Pennsylvania

 iThink: none as I was watching the pilot of the Amazon Prime TV show Hanna.

WX at 21:56    Calm    10.00    Fair    CLR    70    65             84%    NA    NA    30.01    1016.2

Odometer 14B: 411.0mi

Z4.3.  Average/max heart rate = 154/166

Goddamn today was hard. Of course, I haven't erged in a while, so I guess that makes sense, but I needed to do something after yesterday before I lift again.  Tomorrow I need to lift again. I felt a lot better today after yesterday's strength work, so stick with a good thing. Next time I need to add ab work, but there is no GHD situp bench where I was.

Yesterday's strength work:
10/10/10 barbell deadlift @135
10/10/8 overhead press @75
10/10/10 30-degree lat pulldown @45 each
15/12/10 linear leg press @245
7/6/5 alternating dumbbell press @35
10/10/10 dumbbell row @35
10/10/10 alternating leg extension@60 and leg curl @80

Splits
Distance:    8000
Time:    36:39.7
Avg/500m:    02:17.5
Drag Factor:    109
Per Mile:    00:07:23

7.52mi, 91:52, 2 OCT 21, Carlisle, Pennsylvania

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

WX at 20:56 W 5 10.00 Fair CLR 60 54 80% NA NA 30.09 1018.9

Odometer 21: 261.7mi

Z3.0. Average/max heart rate = 139/153

It was a long slow run, emphasis on slow. The return leg was marked with a few stops since I literally did not want to be blowing this run out. Still, better than the absolutely nothing I was doing this past week. Dreadful.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:54 18:54 11:36 11:36 1.63
2.14 44:05 25:11 11:46 11:42 3.77
2.14 69:48 25:43 12:01 11:49 5.91
1.61 91:52 22:04 13:43 12:13 7.52

8.15mi, 87:27, 25 SEP 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Palm Dreams"
Billy Joel, "Allentown"

WX at 25 16:56 SW 5 10.00 A Few Clouds FEW055 73 52 48% NA NA 29.94 1013.7

Odometer 21B: 46.9mi

Z4.1. Average/max heart rate = 152/167

Slow and ugly today, but I'm glad I got it in. I decided to explore some of the trails around the area, and was rewarded with some suitable weather. Still slow and hard, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:37 16:37 10:04 10:04 1.65
1.93 37:10 20:33 10:39 10:23 3.58
1.17 49:42 12:32 10:43 10:28 4.75
1.79 69:40 19:58 11:09 10:39 6.54
1.61 87:27 17:47 11:03 10:44 8.15

6.88mi, 71:19, 23 SEP 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"


WX at 9 PM (1) Sep 23 62.1 (16.7) 46.0 (7.8) 30 (1015) W 6 RH 55

Odometer 21: 254.2mi

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

Good run after five days of semi-sedentary sluggitude. Starting to recover from being out on the road, but it's always a bit rough trying to recover from travel. Still, the weather is starting to break and it was really nice tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 16:49 16:49 10:19 10:19 1.63
1.72 34:38 17:49 10:21 10:20 3.35
1.89 54:01 19:22 10:15 10:18 5.24
1.64 71:19 17:18 10:33 10:22 6.88

6.13mi, 67:11, 17 SEP 21, Waikiki, Hawaii

iThink:
Kitchens of Distinction, "Smiling"

WX at 3 PM (19) Sep 17 82.0 (27.8) 64.9 (18.3) 30.11 (1019) ENE 13 RH 56

Odometer 21B: 38.7mi

Z3.7. Average/max heart rate = 147/167

Longer run, but my legs were tired and even the relatively moderate uphill around Diamond Head was putting a hurt on me. But the breeze and the landscape was amazing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.24 14:06 14:06 11:22 11:22 1.24
1.81 34:42 20:36 11:23 11:23 3.05
1.78 53:21 18:39 10:29 11:03 4.83
1.30 67:11 13:50 10:38 10:58 6.13

2.02mi, 20:01, 16 SEP 21, Waikiki, Hawaii

iThink:
For Against, "Amen Yves"

WX at 1 PM (17) Sep 16 77.0 (25.0) 68.0 (20.0) 30.02 (1016) NW 5 RH 73

Odometer 21B: 38.7mi

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

Short run that wasn't as hard because it was short..

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 20:01 20:01 09:55 09:55 2.02

5.08mi, 49:41, 15 SEP 21, Waikiki, Hawaii

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

WX at 1 PM (17) Sep 15 73.9 (23.3) 69.1 (20.6) 29.97 (1014) N 5 RH 84

Odometer 21B: 36.6mi

Z4.4. Average/max heart rate = 156/168

Not sure why I went so hard today. It could be that there was a lot of scenery, which there is. Running around people may make me want to nominally show off, which is bogus, inasmuch as I am not fast anymore. But it was a good hard run and I feel better for doing it, especially since I bagged off yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:01 14:01 09:36 09:36 1.46
3.02 43:49 29:48 09:52 09:47 4.48
0.60 49:41 05:52 09:47 09:47 5.08

3.22mi, 33:48, 13 SEP 21, Waikiki, Hawaii

iThink:
Various sundry running cadences from my youth.

WX at 1 PM (17) Sep 13 75.9 (24.4) 64.9 (18.3) 30.03 (1016) Calm RH 68

Odometer 21B: 31.5mi

Z3.8. Average/max heart rate = 149/158

Today felt hard, although I was on the road all of yesterday and my sleep cycles are completely jacked up. But I needed to get something in to offset the last day, so I did. I'm sure I'll feel better later today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:19 16:19 10:48 10:48 1.51
1.71 33:48 17:29 10:13 10:30 3.22

4.59mi, 51:22, 11 SEP 21, Carlisle, Pennsylvania

iThink:
Bear McCreary, "Apotheosis"


WX at 8 PM (0) Sep 11 72.0 (22.2) 54.0 (12.2) 30.11 (1019) S 7 RH 53

Odometer 21B: 28.3mi

Z3.3. Average/max heart rate = 143/161

Easy recovery run, one I needed to do since I'll be on the road tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:30 18:30 11:21 11:21 1.63
1.14 31:22 12:52 11:17 11:19 2.77
1.82 51:22 20:00 10:59 11:11 4.59

8.12mi, 83:00, 10 SEP 21, Carlisle, Pennsylvania

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

WX at 10 PM (2) Sep 10 62 (17) unavail 30.09 (1018) W 7

Odometer 21: 247.3mi

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

I squeezed in my first run in days. I am a shitbag. I also got lost and added a few miles to the distance, which my knees are feeling. In spite of that, what a difference 20F makes!

I don't feel so bad about going long -- I needed it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 15:51 15:51 09:47 09:47 1.62
2.81 44:28 28:38 10:11 10:02 4.43
2.49 70:11 25:43 10:20 10:09 6.92
1.20 83:00 12:49 10:41 10:13 8.12

7.21mi, 50:24, 4 SEP 21, Carlisle, Pennsylvania

iThink:
Yo La Tengo, "Blue Line Swinger"

WX at 9 PM (1) Sep 04 70.0 (21.1) 60.1 (15.6) 29.95 (1014) Calm RH 71

Odometer 21B: 23.7mi

Z3.2. Average/max heart rate = 141/162

Recovery run, probalby best evidenced by the big negative split at the end. I felt better, but my legs are pretty beat up from yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.17 25:51 25:51 11:55 11:55 2.17
2.16 50:24 24:33 11:22 11:38 4.33

7.21mi, 75:49, 3 SEP 21, Carlisle, Pennsylvania

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

WX at 8 PM (0) Sep 03 71.1 (21.7) 52.0 (11.1) 30.08 (1018) N 3 RH 51

Odometer 21: 239.2mi

Z3.9. Average/max heart rate = 150/168

I was insistent about getting a run in while it was still light. I was glad I got it in even though I could've gone faster. I felt pretty good and I found a good train that I thought was pretty good. I did have to go around a downed tree. I feel a lot better having gotten this in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 19:35 19:35 10:05 10:05 1.94
0.78 28:31 08:56 11:27 10:29 2.72
1.79 47:19 18:48 10:30 10:29 4.51
0.91 56:51 09:32 10:29 10:29 5.42
1.79 75:49 18:58 10:36 10:31 7.21

6.0mi, 64:04, 31 AUG 21, Carlisle, Pennsylvania

iThink:
Kinetica & Dreamy - Remember Me (Original Mix)

WX at 9 PM (1) Aug 31 73.9 (23.3) 68.0 (20.0) 29.82 (1009) SSW 6 RH 81

Odometer 21B: 19.4mi

Z3.6. Average/max heart rate = 146/173

There is something about running at night that I always liked, and running through quiet neighborhoods is no exception. Especially in the rain, which I adore. Just about right. I need to map out a route and stick with it since I was meandering through neighborhoods that I didn't know and I was having to zen some direction based on street signs. Fortunately, Carlisle is generally laid out in a grid.

My knees were starting to ache a bit during the run, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 16:43 16:43 10:19 10:19 1.62
1.16 29:22 12:39 10:54 10:34 2.78
1.40 44:38 15:16 10:55 10:41 4.18
1.82 64:04 19:26 10:40 10:41 6.00

4.03mi, 43:29, 29 AUG 21, Carlisle, Pennsylvania

iThink:
Velcet Crush, "Drive Me Down (Softly)"

WX at 10 AM (14) Aug 29 71.1 (21.7) 64.0 (17.8) 30.23 (1023) E 5 RH 78

Odometer 21B: 13.4mi

Z3.4. Average/max heart rate = 144/159

Ugh, not awesome. But I needed to get at it and I didn't run yesterday. I have to start forcing myself to get at it and that will require some shifting of sleep schedules.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 21:27 21:27 10:40 10:40 2.01
2.02 43:29 22:03 10:55 10:47 4.03

8,000m on Concept2 Model D, 36:34.3, 24 AUG 21, Carlisle, Pennsylvania

 iThink: none as I was watching bits of the film Lyubov: Love In Russian

WX at 9 AM (13) Aug 24     81.0 (27.2)     68.0 (20.0)     30 (1015)     NW 6

Odometer 14B: 411.0mi

Z4.2.  Average/max heart rate = 153/172

OMFG do I suck. Pulling this intensity at this pace means I have a long road back to go.

Splits
Distance:    8000
Time:    36:34.3
Avg/500m:    02:17.1
Drag Factor:    106
Per Mile:    00:07:21

7.68mi, 83:31, 21 AUG 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"

WX at 9 PM (1) Aug 21 81.0 (27.2) 70.0 (21.1) 29.88 (1011) ESE 5 RH 69

Odometer 21: 232.0mi

Z4.3. Average/max heart rate = 154/172

First run in a while. I have been very undisciplined and I need to get off my ass and figure out how to force myself to get out the door and on the road. Today was probably too long and too hard, but I felt a lot better after not being a fat piece of shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:03 19:03 10:28 10:28 1.82
1.71 37:38 18:35 10:52 10:40 3.53
2.43 64:07 26:28 10:54 10:45 5.96
1.72 83:31 19:24 11:17 10:52 7.68

5.33mi, 55:51, 9 AUG 21, Carlisle, Pennsylvania

iThink:
Farius, "Home Again"

WX at 8 PM (0) Aug 09 82.9 (28.3) 66.9 (19.4) 30.08 (1018) SSE 13 RH 59

Odometer 21b: 9.4mi

Z4.3. Average/max heart rate = 154/172

Today was hard, partly from being out of shape, and partly from the heat. It had started to back off considerably, but maybe it was just because it was starting to get dark.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 17:57 17:57 09:55 09:55 1.81
1.87 38:04 20:07 10:46 10:21 3.68
1.65 55:51 17:46 10:46 10:29 5.33

4.0mi, 40:52, 2 AUG 21, Carlisle, Pennsylvania

iThink:
Aly & AJ, "Chemicals React"

WX at 9 PM (1) Aug 02 71.1 (21.7) 55.9 (13.3) 30.06 (1017) Calm RH 58

Odometer 21: 224.3mi

Z4.0. Average/max heart rate = 149/174
Quick run that turned into a zone 4 run. Better experimentation with tempo at the end - but strong finish, so it complements my getting healthier.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 21:13 21:13 10:24 10:24 2.04
1.96 40:52 19:39 10:02 10:13 4.00

5.85mi, 60:07, 31 JUL 21, Carlisle, Pennsylvania

iThink:
Farius, "Miami Love"

WX at 7 PM (23) Jul 31 79.0 (26.1) 54.0 (12.2) 29.92 (1013) SSE 6 RH 42

Odometer 21: 220.3mi

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

For what it's worth, it didn't feel like a zone 4 run. I felt good and started to accelerate near the end, but needed to keep this under control at the end. My head cold is really bad, and it's been difficult to sleep. But it feels good to open it up a bit outside.

Time to start experimenting with longer routes, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 17:01 17:01 10:30 10:30 1.62
1.86 35:46 18:45 10:05 10:17 3.48
2.37 60:07 24:21 10:16 10:17 5.85

5,000m on Concept2 Model D, 21:43, 30 JUL 21, Carlisle, Pennsylvania

iThink: none as I was watching the end of The Martian.

WX at 11 PM (3) Jul 30     75.0 (23.9)     51.1 (10.6)     29.98 (1015)     N 7

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 119/169 inaccurate

First erg in a very long while, but it was too late to run and I wanted to see how I felt as I've had a cold that has been absolutely killing me the last few days and unable to sleep. WHen I exercise, it opens it up a little bit, but it was back to normal afterwards, unfortunately.

Tonight's erg was remarkably faster than I intended, but the real proof will be in how I do on a more consistent basis. I seriously need to get more consistent as I've been detraining most of the last two months and it is not good.

Splits
Distance:    5000
Time:    21:43.0
Avg/500m:    02:10.3
Drag Factor:    110
Per Mile:    00:06:59

4.89mi, 51:36, 24 JUL 21, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song (Lovesick Melody)"

WX at 11 AM (15) Jul 24 81.0 (27.2) 63.0 (17.2) 30.1 (1019) E 7 RH 54

Odometer 21: 214.5mi

Z4.3. Average/max heart rate = 154/173

I've not run in so long that I'm starting to get thicc and am basically starting from scratch. So it begins again. Story of my life. This is a start. I might've benefited from starting earlier, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 31:21 31:21 10:27 10:27 3.00
1.89 51:36 20:15 10:43 10:33 4.89

4.16mi, 44:04, 7 JUL 21, Carlisle, Pennsylvania

iThink:
Chvrches, "Forever"

WX at 8 PM (0) Jul 07 90.0 (32.2) 68.0 (20.0) 29.91 (1012) SSW 10 RH 49

Odometer 21B: 4.1mi

Z4.1. Average/max heart rate = 152/164

A threshold pace run but what made it unusual was its being stacked with lifting. Today was still hot, and I am pleasantly surprised at what pace I'm running in the heat. I need to eventually start ramping up mileage again.

Lifting earlier today:

Bench press 10/10/10 @115
Dumbbell row 10/10/10 @40
Overhead barbell press 10/8 @80
Deadlift 10/10/10 @155
Dumbbell arm curl 10/10 @15
Dumbbell arm curl 10/10 @15

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 23:21 23:21 10:40 10:40 2.19
1.97 44:04 20:43 10:31 10:36 4.16

4.05mi, 42:51, 6 JUL 21, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song (Lovesick Melody)"

WX at 8 PM (0) Jul 06 91.0 (32.8) 66.9 (19.4) 29.94 (1013) W 7 RH 44

Odometer 21: 209.6mi

Z3.6. Average/max heart rate = 151/166

Second run just to keep momentum. It was hot, and I was expecting to suck. Ironically, I ran faster than yesterday when the weather was better. Surprising. What wasn't surprising was how much harder I was working on today's run. I did stop by a site for Lincoln Cemetery, which was pretty neat. There's a lot of history in Carlisle. Just gotta look for it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.08 21:51 21:51 10:30 10:30 2.08
1.97 42:51 21:00 10:39 10:35 4.05

4.07mi, 43:29, 5 JUL 21, Carlisle, Pennsylvania

iThink:
Title Fight, "You Can't Say Kingston Doesn't Love You"
Asia, "Bury Me In Willow"

WX at 10 AM (14) Jul 05 78.1 (25.6) 64.9 (18.3) 30.05 (1017) Variable 3 haze RH 64

Odometer 21: 205.5mi

Z3.6. Average/max heart rate = 145/167

First run in three weeks. I have moved, and didn't work out just about at all since starting to pack. Ughhhh. The road to recovery starts today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.90 20:18 20:18 10:41 10:41 1.90
2.17 43:29 23:11 10:41 10:41 4.07

5.5mi, 56:36, 18 JUN 21, Springfield, Virginia

iThink:
High On Stress, "Nothing Can Change You"

WX at 10 AM (14) Jun 18 75.2 (24.0) 53.1 (11.7) 30.06 (1017) S 9 RH 46

Odometer 21: 201.4mi

Z3.8 estimated. Average/max heart rate = no reading.

Slow and gritty, but at least I did 5.5. Better than nothing!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:21 12:21 10:17 10:17 1.20
1.54 28:06 15:45 10:14 10:15 2.74
1.55 44:29 16:23 10:34 10:22 4.29
1.21 56:36 12:07 10:00 10:17 5.50

6.07mi, 63:08, 17 JUN 21, Springfield, Virginia

iThink:
The Cavedogs, "You're Put Away"

WX at 10 AM (14) Jun 17 71.6 (22.0) 41.7 (5.4) 30.05 (1017) NNE 3 RH 33

Odometer 21: 195.9mi

Z3.8 estimated. Average/max heart rate = no reading.

I junked my heart rate monitor strap as it was reading way out of control today. Otherwise, I was ok. Not fast, not slow. This was in the morning because I didn't run last night. Oh well.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:47 12:47 10:34 10:34 1.21
2.10 34:01 21:14 10:07 10:17 3.31
1.55 50:44 16:42 10:47 10:26 4.86
1.21 63:08 12:25 10:15 10:24 6.07

4.09mi, 45:47, 15 JUN 21, Springfield, Virginia

iThink:
Bear McCreary, "Storming New Caprica"

WX at 20:56 W 6 10.00 Partly Cloudy SCT110 72 56 57% NA NA 29.84 1010.7

Odometer 21: 189.8mi

Z3.4. Average/max heart rate = 138/152

Late entry, very slow run as I was recovering. Or just slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:49 13:49 11:25 11:25 1.21
0.83 22:51 09:02 10:53 11:12 2.04
0.84 32:41 09:50 11:42 11:21 2.88
1.21 45:47 13:06 10:49 11:12 4.09

5.51mi, 58:05, 14 JUN 21, Springfield, Virginia

iThink:
Ministry, "Hero"

WX at 9 PM (1) Jun 14 77.2 (25.1) 70.9 (21.6) 29.73 (1006) SE 5 RH 80

Odometer 21: 185.7mi

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

First run in a long while. I was not feeling very fast, and today was kind of slow in any event, so I was a bit cautious. I was also feeling a little tight after sitting in a car for a bit, so I decided to see how I felt, and ended up running a bit stronger than I expected-- at least in terms of effort. I am having to work off my sins from the last few days, so it's going to take a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:39 12:39 10:27 10:27 1.21
1.54 28:35 15:56 10:21 10:24 2.75
1.54 45:24 16:49 10:55 10:35 4.29
1.22 58:05 12:41 10:24 10:33 5.51

5.49mi, 57:54, 8 JUN 21, Springfield, Virginia

iThink:
The Cure, "A Forest" (Concert)
The Cure, "A Forest" (Tree Mix)
The Cure, "A Forest" (Birmingham 1985)
The Cure, "A Forest" (In Orange)

WX at 9 PM (1) Jun 08 81.7 (27.6) 73.8 (23.2) 30.02 (1016) S 5 RH 77

Odometer 21: 180.2mi

Z4.0. Average/max heart rate = 151/174

Today was hot and sticky. I did not have a great time, but I needed to get at it. Nice to have multiple cuts of "A Forest" on shuffle in the iThink, though. Time to get acclimated to the heat again, I guess.

Lifting two days ago:

Overhead barbell press 10/8/6 @75
Deadlift 10/10/10 @165
Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Gravitron pullup 10/10/10 @80
Plate-loaded leg press 15/12/10 @290
GHD Situp 20/18/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:41 10:41 1.20
1.53 28:43 15:53 10:23 10:31 2.73
1.55 45:15 16:32 10:40 10:34 4.28
1.21 57:54 12:39 10:27 10:33 5.49

7.08mi, 75:27, 4 JUN 21, Springfield, Virginia

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

WX at Noon (16) Jun 04 79.7 (26.5) 68.2 (20.1) 29.95 (1014) WSW 5 RH 67

Odometer 20: 174.7mi

Z4.2. Average/max heart rate = 153/170

I should've gone earlier, but I was doing stuff beforehand. It's been a long time since I've run close to the mid-day and it was hot compared to previous turns out running. I was sweating up a storm and still sweating. My HRM started going haywire at the end, so my top end is an estimate. I decided discretion was the better part of valor in this case.. Really hot,

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:55 12:55 10:41 10:41 1.21
1.62 29:30 16:35 10:14 10:25 2.83
1.40 44:54 15:24 11:00 10:37 4.23
1.64 62:53 17:59 10:58 10:43 5.87
1.21 75:27 12:34 10:23 10:39 7.08

5.5mi, 57:54, 2 JUN 21, Springfield, Virginia

iThink:
The Posies, "Grant Hart"
Hüsker Dü, "Chartered Trips"

WX at 10 PM (2) Jun 02 69.4 (20.8) 59.5 (15.3) 30.13 (1020) SE 7 RH 70

Odometer 21: 167.6mi

Z3.3. Average/max heart rate = 142/159

After a few days of rest (and a day off enforced after getting a platelet-enriched plasma shot to my left elbow tendons), I decided to grind out 5.5. Today was a day where it was straight up negative splits, which is remarkable given that leg 3 is mostly uphill.

I have no idea what sparked the Hüsker Dü onslaught tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:23 13:23 11:04 11:04 1.21
1.54 29:33 16:10 10:30 10:45 2.75
1.54 46:00 16:26 10:41 10:43 4.29
1.21 57:54 11:55 09:51 10:32 5.50

1.43+4.12mi, 14:00+43:35, 29 MAY 21, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Kazumi Totaka, "Wii Shop Channel Main Theme"

WX at 5 PM (21) May 29 51 (11) 48 (9) 30.05 (1017) NNE 3 light rain RH 89

Odometer 21: 162.1mi

Z3.4. Average/max heart rate = 143/165

My legs are still tired. Was bringing back my bike from the shop, and decided to follow up with another four easy. Still grinding it out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 14:00 14:00 09:47 09:47 1.43

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:01 13:01 10:45 10:45 1.21
0.84 21:39 08:38 10:17 10:34 2.05
0.85 31:14 09:35 11:16 10:46 2.90
1.22 43:35 12:21 10:08 10:35 4.12

7.07mi, 76:25, 27 MAY 21, Springfield, Virginia

iThink:
The Replacements, "Hayday"
George Sanger, "Defend Mission"

WX at 8 PM (0) May 27 73.0 (22.8) 63.0 (17.2) 29.95 (1014) Calm RH 71

Odometer 21: 156.6mi

Z3.3. Average/max heart rate = 142/161

My legs were very tired at first. That was not very encouraging, but they loosened up by 35 minutes in. Not very fast, and I was head down most of the time so I might've done better to go lighter, but I had time, so I took it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:15 13:15 11:02 11:02 1.20
0.91 22:53 09:38 10:36 10:51 2.11
2.12 45:36 22:43 10:43 10:47 4.23
1.63 63:34 17:58 11:01 10:51 5.86
1.21 76:25 12:51 10:37 10:49 7.07

5.5mi, 58:45, 25 MAY 21, Springfield, Virginia

iThink:
Ministry, "Hero"
Ministry, "N.W.O."

WX at 10 PM (2) May 25 70.7 (21.5) 65.3 (18.5) 30.16 (1021) SSE 6 RH 83

Odometer 21: 149.5mi

Z3.3. Average/max heart rate = 142/154

I didn't feel like going very hard, so I went what I felt was just below anaerobic threshold pace, and I felt all right tonight. I was glad I got this in as I felt good, but I didn't feel very ambitious, so I was going to do 5.5mi of easy run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:48 12:48 10:35 10:35 1.21
1.54 28:50 16:01 10:24 10:29 2.75
1.54 45:56 17:06 11:06 10:42 4.29
1.21 58:45 12:49 10:35 10:41 5.50

8,000m on Concept2 Model D, 35:38.9, 24 MAY 21, Springfield, Virginia

 iThink: none as I was watching a replay of the Virginia-Georgetown game.

WX at 10 PM (2) May 24     59.2 (15.1)     57.2 (14.0)     30.3 (1026)     Calm

Odometer 14B: 411.0mi

Z3.1.  Average/max heart rate = 140/154

The zone is lower than how I felt, but I wasn't expecting to pull 2:11/500m not going super hard either. I would normally run, but I didn't feel like running at night when it was post-rainy.

Splits
Distance:    8000
Time:    35:38.9
Avg/500m:    02:13.7
Drag Factor:    123
Per Mile:    00:07:10

4.11mi, 43:11, 23 MAY 21, Springfield, Virginia

iThink:
Ministry, "Hero"
The Moog Cookbook, "Cat Scratch Fever"

WX at 10 PM (2) May 23 82.9 (28.3) 63.5 (17.5) 30 (1015) WNW 6 RH 51

Odometer 21: 144.0mi

Z3.8. Average/max heart rate = 149/164

I've been having a lot more difficulty wanting to get off my ass and get something in. I did lift yesterday, and I was sore as it was the first time I'd lifted really in the last three weeks. Today was not particularly fast, but it was warm, and I think that accounted for the increased intensity relative to speed.

Lifting yesterday:
Dumbbell bench iso press 7/6/5 @35
Dumbbell row 10/8/9 @35
Overhead barbell press 10/8/6 @75
Hex Bar Deadlift 5/5/5 @200
Hex Bar Deadlift 10/10/10 @60
Lat Pulldown 12/10/8 @85
GHD Situp 15/15/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:01 13:01 10:45 10:45 1.21
0.84 21:44 08:43 10:22 10:36 2.05
0.85 31:04 09:21 11:00 10:43 2.90
1.21 43:11 12:07 10:01 10:31 4.11

5.51mi, 56:04, 20 MAY 21, Springfield, Virginia

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

WX at 9 PM (1) May 20 69.3 (20.7) 41.9 (5.5) 30.44 (1030) SE 7 RH 36

Odometer 21: 139.9mi

Z4.1. Average/max heart rate = 152/164

Wasn't sure how I was going to feel after moving Kid 2 out of college yesterday. My left elbow tendonitis was really flaring up, which was not very fun. Today I felt pretty good, although I was going harder than I felt like I was going. This is not necessarily a bad thing, or maybe it is.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:37 12:37 10:25 10:25 1.21
1.54 28:02 15:25 10:01 10:12 2.75
1.55 44:22 16:20 10:32 10:19 4.30
1.22 56:04 11:42 09:36 10:09 5.52

7.12mi, 73:30, 18 MAY 21, Springfield, Virginia

iThink:
Marti Jones, "Neverland" (A dB's cover by Don Dixon's wife!)
Ariana Grande feat. Zedd, "Break Free (Jon Electra remix)"
Above and Beyond feat. Oceanlab, "On A Good Day (Daniel Kandi remix)"

WX at 7 PM (23) May 18 76.5 (24.7) 48.2 (9.0) 30.28 (1025) S 6 RH 36

Odometer 21: 134.4mi

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

Not fast, but long and thus difficult since it's the first time I've run 7 in a while. My legs are still feeling two days ago but this was intended to be lard burning, although I loosened up around the 40-45 minute mark, and felt a lot better at the end. I was slightly dehydrated, so there's that. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:38 18:38 10:18 10:18 1.81
1.01 29:28 10:51 10:44 10:27 2.82
1.54 45:10 15:42 10:11 10:22 4.36
1.55 61:37 16:27 10:37 10:26 5.91
1.21 73:30 11:53 09:49 10:19 7.12

5.29mi, 51:35, 16 MAY 21, Springfield, Virginia

iThink:
The Replacements, "Answering Machine"
Sabaton, "Into the Fire"

WX at 7 PM (23) May 16 61.7 (16.5) 50.5 (10.3) 30.26 (1024) Calm RH 67

Odometer 21: 127.3mi

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

Hard run, and I felt pretty good, so I decided to push it, and it was a fast one. Fast relative to what I do, of course.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:29 10:29 10:29 10:29 1.00
1.53 25:37 15:08 09:53 10:07 2.53
1.54 40:35 14:59 09:44 09:58 4.07
1.22 51:35 11:00 09:01 09:45 5.29

5,000m on Concept2 Model D, 21:56.6, 15 MAY 21, Springfield, Virginia

 iThink: none as I was watching the last quarter of the Georgetown-Syracuse lacrosse game.

WX at 9 PM (1) May 15     57.0 (13.9)     46.2 (7.9)     30.21 (1023)     Calm

Odometer 14B: 411.0mi

Z3.8.  Average/max heart rate = 148/168

First time on the erg in a while but I wanted to watch portions of the game and it's kind of late to go running. I watched Georgetown roll up Syracuse in grand fashion.  Hoya Saxa, OMG.

Splits
Distance:    5000
Time:    21:56.6
Avg/500m:    02:11.7
Drag Factor:    123
Per Mile:    00:07:04

5.5mi, 57:36, 14 MAY 21, Springfield, Virginia

iThink:
Farius, "Miami Love"

WX at 8 PM (0) May 14 65.8 (18.8) 39.6 (4.2) 30.21 (1023) Calm RH 38

Odometer 21: 121.8mi

Z3.4. Average/max heart rate = 144/159

Not hard, but not slow. I bagged off yesterday but not by design. I was just too tired. But I needed to get one in today, so I ground one out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:32 12:32 10:27 10:27 1.20
1.54 28:32 16:00 10:24 10:25 2.74
1.55 45:25 16:53 10:54 10:35 4.29
1.21 57:36 12:11 10:04 10:28 5.50

5.51mi, 53:23, 12 MAY 21, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"
Bear McCreary, "Wander My Friends"
Title Fight, "Anaconda Sniper"
Title Fight, "Evander"

WX at 7 PM (23) May 12 66.6 (19.2) 32.4 (0.2) 30.19 (1022) NW 3 RH 27

Odometer 21: 116.3mi

Z4.2. Average/max heart rate = 153/170

I took yesterday off but the weather was amazing and I went hard. I'm starting to get used to these shoes again, which are not as soft as the ASICS Gel-Cumulus I left in Qatar. These GT-2000 8s are pretty stiff.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:51 11:51 09:52 09:52 1.20
1.54 26:18 14:28 09:24 09:36 2.74
1.54 42:06 15:47 10:15 09:50 4.28
1.23 53:23 11:18 09:11 09:41 5.51

4.1mi, 40:08, 10 MAY 21, Springfield, Virginia

iThink:
Velocity Girl, "Tales of Brave Aphrodite"

WX at 7 PM (23) May 10 65.5 (18.6) 37.8 (3.2) 29.99 (1015) NW 10 RH 35

Odometer 21: 110.8mi

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

First run after over a week and the first after returning to the USA. Much cooler, and I took it as an opportunity to go hard, if not fast. I'll take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:11 12:11 10:09 10:09 1.20
0.84 20:15 08:04 09:36 09:55 2.04
0.84 28:48 08:33 10:11 10:00 2.88
1.22 40:08 11:20 09:18 09:47 4.10