7.49mi, 87:06, 8 JUN 23

iThink:
Goo Goo Dolls, "There You Are"
Sugarcult, "Los Angeles"
Max, "Aim"

WX at 3 PM (19) Jun 08 64 (18) 44 (7) 29.77 (1008) NNW 13 RH 48

Odometer 22: 189.1mi

TE 4.0/2.3. Average/max heart rate = 151/164

Second long run back to back, against my better judgment, but my legs felt better after about a mile and a half of loosening up. More burning lard, although the course was far less hilly than yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:02 11:02 11:02 11:02 1.00
2.73 43:49 32:47 12:01 11:45 3.73
2.81 76:15 32:26 11:33 11:40 6.54
0.95 87:06 10:51 11:25 11:38 7.49

6.75mi, 82:37, 7 JUN 23

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (20) Jun 07 69 (21) 35 (2) 29.72 (1006) NW 21 RH 28

Odometer 22: 181.6mi

TE 4.1/2.1. Average/max heart rate = 150/171

First run in a while, and one that was longer because I got lost along the way and took the wrong path. This is okay. Mostly burning lard more than anything else.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 16:42 16:42 11:17 11:17 1.48
1.64 35:27 18:45 11:26 11:22 3.12
2.47 68:50 33:23 13:31 12:19 5.59
1.16 82:37 13:47 11:53 12:14 6.75

8,000m on Concept2 Model D, 37:10.0, 6 JUN 23

 iThink: none

WX at 6 PM (22) Jun 06     71 (22)     39 (4)     29.77 (1008)     NNW 17     smoke

Odometer 22: 172.8mi

TE3.9/0.0.  Average/max heart rate = 149/168

I was thinking about running, but decided to erg instead. I felt a lot better than I expected for not doing much. I felt better after the first 2,500. Strong finish relative to what I've normally done, but I've also been slacking in trying to get back in the groove.

Splits
Distance:    8000
Time:    37:10.0
Avg/500m:    02:19.4
Drag Factor:    104
Per Mile:    00:07:29

5.32mi, 78:47, 29 MAY 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"

WX at 8 PM (0) May 29 77.0 (25.0) 50.0 (10.0) 30.01 (1016) E 16G23 RH 38

Odometer 22: 172.8mi

TE 2.9/0.1. Average/max heart rate = 147/166

This is a little misleading as I probably should be using the hiking setting, but Garmin Connect thinks I'm detraining as I'm not going hard enough. If the relative effort going uphill is any indicator, I am most certainly not detraining.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.70 42:34 42:34 15:46 15:46 2.70
2.62 78:47 36:13 13:49 14:49 5.32

6.91mi, 1:49:27, 27 MAY 23, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Railwayed"
The Connells, "Universal Glue"
For Against, "The Pennines"

WX at 8 PM (0) May 27 73.9 (23.3) 39.9 (4.4) 30.22 (1023) S 3 RH 29

Odometer 22: 168.5mi (I ran in trail shoes that I don't monitor for mileage)

TE 3.3/0.0. Average/max heart rate = 149/172

I was thinking I was going to run up the north wall of the Appalachian Trail from the trailhead just north of Carlisle. I didn't get to the top as I was pushing 172bpm just walking up some of the segments. Ugh. But I got out there and worked 1000 calories, so not ugh.

Work has precluded my doing any real exercise this past week, so ugh.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
0.19 02:35 02:35 13:37 13:37 0.19
3.26 53:57 51:22 15:45 15:38 3.45
0.01 54:43 00:46 17:00 15:49 3.46
3.45 109:27 54:44 15:52 15:50 6.91

3.57mi, 45:06, 22 MAY 23, Carlisle, Pennsylvania

iThink:
Citizen, "The Summer"

WX at 8 PM (0) May 22 75.0 (23.9) 50.0 (10.0) 30.16 (1021) Calm RH 41

Odometer 22: 168.5mi

TE 2.5/0.0. Average/max heart rate = 134/146

Wogging today just to get a run in. Otherwise I was going to bag it. I hope I can maintain some veneer of momentum. I don't think the heart rate was accurate, but maybe I'm just tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.57 45:06 45:06 12:38 12:38 3.57

5.08mi, 60:16, 19 MAY 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
James Horner, "Battle of the Mutara Nebula" (no shit.)

WX at 7 PM (23) May 19 72.0 (22.2) 48.0 (8.9) 30.16 (1021) S 9 RH 42

Odometer 22: 164.9mi

TE 3.3/0.0. Average/max heart rate = 146/160

Slow run after yesterday, mostly because my legs were tired, but the weather was good and I couldn't pass it up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:37 19:37 11:53 11:53 1.65
0.94 31:00 11:23 12:07 11:58 2.59
0.85 40:52 09:52 11:36 11:53 3.44
1.64 60:16 19:24 11:50 11:52 5.08

4.22mi, 47:13, 18 MAY 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 18 63.0 (17.2) 37.9 (3.3) 30.25 (1024) SSE 7 RH 39

Odometer 22: 159.7mi

TE 3.8/0.3 Average/max heart rate = 150/166

I have been feeling shiftless, but I decided to go out and get in a run because I haven't worked out in a few days and I have been dealing with untold amounts of bullshit at work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 23:20 23:20 11:07 11:07 2.10
2.12 47:13 23:53 11:16 11:11 4.22

8,000m on Concept2 Model D, 36:15.8, 10 MAY 23, Carlisle, Pennsylvania

 iThink:  none as I was watching Maryland-Michigan in the B1G lacrosse final on demand while erging.

WX at 11 PM (3) May 10     57.9 (14.4)     39.0 (3.9)     30.13 (1020)     Calm     

Odometer 14: 411.0mi

TE 3.5/0.0.  Average/max heart rate = na/165 (inaccurate average reading from first five minutes)

I am getting faster, although not necessarily by design (although drag factor 125 is a lot easier with a C-Breeze). It could be that I'm just getting stronger after starting to erg again because I have to be judicious about how much I run.

Splits
Distance:    8000
Time:    36:15.8
Avg/500m:    02:16.0
Drag Factor:    125
Per Mile:    0:07:18

4.2mi, 49:08, 8 MAY 23, Carlisle, Pennsylvania

iThink:
Jen Trynin, "Go Ahead"
Liz Phair, "In There"

WX at 8 PM (0) May 08 73.0 (22.8) 46.9 (8.3) 29.84 (1010) W 3 RH 39

Odometer 22: 164.7mi

TE 3.5/0.0. Average/max heart rate = 147/160

Easy run, at least by intent. Maybe not in execution as I was going a bit harder than I expected originally. No matter. At least I got it done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.09 24:21 24:21 11:39 11:39 2.09
2.11 49:08 24:47 11:45 11:42 4.20

5.07mi, 61:48, 6 MAY 23, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"
Liz Phair, "Spanish Doors"

WX at 8 PM (0) May 06 69.1 (20.6) 41.0 (5.0) 30.17 (1021) Calm RH 35

Odometer 22: 160.5mi

TE 3.3/0.0 Average/max heart rate = 147/163

Another slow run for distance and fat burn. I'm paying close attention to my knees as I could feel some pain but I felt better after about two miles.

I was not expecting a negative split on the last segment!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:31 20:31 12:35 12:35 1.63
0.93 32:07 11:36 12:28 12:33 2.56
0.85 42:11 10:04 11:51 12:22 3.41
1.65 61:49 19:38 11:54 12:13 5.06

8,000m on Concept2 Model D, 36:23.8, 3 MAY 23, Carlisle, Pennsylvania

 iThink:  none as I was watching Syracuse-Hobart lacrosse on demand while erging.

WX at 10 PM (2) May 03     45.0 (7.2)     37.0 (2.8)     29.68 (1005)     W 9

Odometer 14: 411.0mi

TE 3.6/0.0.  Average/max heart rate = 146/161

Much later leaving work tonight than I wanted, but I took yesterday off, so I'm not doing 10km tonight, but I did decide to crank out 8km again and sliced a good 50 seconds off the time.

I felt a lot better, which makes me think I'm getting stronger - or at least the rest of my body is starting to get used to rowing again. The lack of knee pain after working out is a nice bonus.

This is the coldest May I have seen in a long, long time.

Splits
Distance:    8000
Time:    36:23.8
Avg/500m:    02:16.5
Drag Factor:    128
Per Mile:    0:07:19

8,000m on Concept2 Model D, 37:14.3, 1 MAY 23, Carlisle, Pennsylvania

 iThink:  none as I was watching Virginia-Notre Dame lacrosse on demand while erging.

WX at 8 PM (0) May 01     51.1 (10.6)     41.0 (5.0)     29.4 (995)     W 7     light rain

Odometer 14: 411.0mi

TE 3.6/0.0.  Average/max heart rate = 146/161

I decided to gear up for something more, and I set the erg for 8k and saw how I felt. Frankly, better than yesterday. This is a good sign, even with the drag factor what it is. I'm really glad I invested in a C Breeze. Now that I can't really run much, I guess I need to get serious about rowing again.

Splits
Distance:    8000
Time:    37:14.3
Avg/500m:    02:19.6
Drag Factor:    125
Per Mile:    0:07:29

6,023m on Concept2 Model D, 27:57.6, 30 APR 23, Carlisle, Pennsylvania

 iThink: none as I was watching a recording of the Maryland-Rutgers lacrosse game from this past Friday.

WX at 11 PM (3) Apr 30     53.1 (11.7)     43.0 (6.1)     29.25 (990)     W 10     light rain

Odometer 14: 411.0mi

TE3.1/0.0.  Average/max heart rate = 140/158

I have been pretty bad at actually following up on saying I was going to row. Tonight I wasn't going to bag it off any longer. I decided to be conservative and only crank 6km, rather than the 10km I put into the erg. I'll follow up tomorrow. I need to build base back up; I've lost a lot.

Splits
Distance:    6023
Time:    27:57.6
Avg/500m:    02:19.3
Drag Factor:    123
Per Mile:    0:07:28

5.02mi, 61:27 aggregate, 24 APR 23, Carlisle, Pennsylvania

iThink:
MxPx, "I Will Follow"
Kitchens of Distinction, "Smiling"
The Connells, "Universal Glue"

WX at 7 PM (23) Apr 24 54.0 (12.2) 26.1 (-3.3) 30.08 (1018) WNW 12 RH 34

Odometer 22: 155.5mi

TE 3.3/0.0 Average/max heart rate = 140/153

Base mileage to see how I felt going longer and easier. My knees don't hurt so badly, but I was being careful about pacing and gait. I guess I'll see tomorrow. Just want to keep the momentum up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:42 19:42 12:01 12:01 1.64
1.73 40:03 20:21 11:46 11:53 3.37
1.65 61:27 21:24 12:58 12:14 5.02

4.22mi, 51:43, 20 APR 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
Kelly Clarkson, "Catch My Breath"
Mark Isham, "Semper Fidelis"

WX at 9 PM (1) Apr 20 71.1 (21.7) 54.0 (12.2) 30.05 (1017) ENE 5 RH 54

Odometer 22: 150.5mi

TE 3.1/0.1 Average/max heart rate = 148/162

First run in a very long while. Slow but I'm deliberately doing base mileage, not having run in a long time and trying to rebuild...and frankly, burn the 15 pounds I've gained in the last year and a half.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.11 25:18 25:18 11:59 11:59 2.11
2.11 51:43 26:25 12:31 12:15 4.22

Record ACFT, 406 points, 19 APR 23, Carlisle Barracks, Pennsylvania

iThink:
Hilary Duff, "Wake Up"

WX at 8 AM (12) Apr 19 48.9 (9.4) 32.0 (0.0) 30.09 (1018) WSW 7 RH 52

Odometer 22A: n/a

TE 4.5 estimated, Average/max heart rate = unk

My first one with a permanent profile. Yay. No sprint-drag-carry or 2-mile run. I haven't rowed in a while and it felt like it. I finished well inside the 31:48 cutoff, and I'm pretty good with the score I got. At least the weather was great.

Deadlift: 200lbs = 85pts
Overhead yeet: 8.1m = 72pts
Hand-release pushups: 33 = 89pts
Plank: 3:23 = 100pts
5k row: 22:28.1 = 60pts
Total score: 406/460

3.1mi+lift, 18:06+20:23, 15 APR 23, Carlisle, Pennsylvania

iThink:
inbound: 84 Tigers, "Great Wall"
outbound: (slipped my memory)

WX at 3 PM (19) Apr 15 72.0 (22.2) 59.0 (15.0) 29.84 (1010) Calm RH 64

Odometer 22: 158.6mi

TE 3.2/1.2 in. Average/max heart rate = 158/175 TE 2.4/0.0 out. Average/max heart rate = 151/164

I was tired from the last week, but I needed to go today to get in something productive before taking the ACFT on Wednesday. Return leg was very slow after the lifting.

Lifting today:
Hex Bar Deadlift 10/10/10 @170
Lat Pulldown 10/10/10 @85
Overhead barbell chest press 10/8/7 @75
Plate-loaded leg press 15/15/15 @225
Alternating dumbbell press 7/6/5 @30
Alternating dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 18:06 18:06 11:41 11:41 1.55
1.55 38:29 20:23 13:09 12:25 3.10

3.1mi+lift, 17:57+18:48, 8 APR 23, Carlisle, Pennsylvania

iThink:
Kelly Clarkson, "Catch My Breath"

WX at 6 PM (22) Apr 08 54.0 (12.2) 21.9 (-5.6) 30.41 (1029) S 5 RH 28

Odometer 22: 155.5mi

TE 3.1/0.0 in. Average/max heart rate = 139/148 TE 3/0/0.0 out. Average/max heart rate = 149/159

I was tired, but I'm glad I got this in. I felt better coming back than I expected, even though it was slow.

Lifting today:
Hex Bar Deadlift 10/10/10 @150
Overhead barbell chest press 10/10/10 @65
Lat Pulldown 10/10 @80, 10 @85
Plate-loaded leg press 16/14/12 @200
Alternating dumbbell press 7/6/5 @30
Alternating dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 17:57 17:57 11:35 11:35 1.55
1.54 36:45 18:48 12:12 11:54 3.09

3.13mi+lift, 18:30+20:41, 4 APR 23, Carlisle, Pennsylvania

iThink:
The Trammps, "Disco Inferno"
High Vis, "The Bastard Inside"

WX at 9 PM (1) Apr 04 70.0 (21.1) 50.0 (10.0) 30.02 (1016) ESE 8 RH 49

Odometer 22: 152.5mi

TE 3.0/0.0 in. Average/max heart rate = 141/153 TE 2.7/0.0 out. Average/max heart rate = 149/159

Forcing myself to go to the gym to get a second lift in three days. Working some of the soreness off but want to be careful not to get an overuse injury.

Lifting today:
Hex Bar Deadlift 10/10/10 @150
Lat Pulldown 10/10/8 @90
Overhead barbell chest press 10/10/10 @90
Alternating dumbbell press 7/6/3 @30
Alternating dumbbell row 10/10/10 @30
Plate-loaded leg press 15/12/10 @180


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 18:30 18:30 11:56 11:56 1.55
1.58 39:11 20:41 13:05 12:31 3.13

3.06mi+lift, 17:53+19:43, 2 APR 23, Carlisle, Pennsylvania

iThink:
High Vis, "The Bastard Inside"

WX at 6 PM (22) Apr 02 54.0 (12.2) 16.0 (-8.9) 30.03 (1016) Variable 3 RH 22

Odometer 22: 149.4mi

TE 3.0/0.0 in. Average/max heart rate = 143/150 TE 2.7/0.0 out. Average/max heart rate = 146/156

First lifting in just about five and a half months. For real. It was good to get it in, even if the run was painful or slow or both.

Lifting today:
Hex Bar Deadlift 10/10/10 @150
Chest and back press 10/10/10 @90
Lat Pulldown 10/10/8 @90
Plate-loaded leg press 15/12/10 @180
Leg extension 10/10/10 @70
Leg curl 10/10/10 @75


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 17:53 17:53 11:41 11:41 1.53
1.53 37:36 19:43 12:53 12:17 3.06

3.87mi, 43:29 aggregate, 25 MAR 23, San Diego, California

iThink:
The Connells, "Universal Glue"

WX at 0900 (16) Mar 25 55.0 (12.8) 44.1 (6.7) 30.15 (1020) ESE 5 RH 66

Odometer: N/A

TE 4.2/0.0. Average/max heart rate = 152/168

This is literally the first exercise I have done in almost 30 fucking days. Work has been that bad. Also, I was on the Embarcadero at San Diego while attending the Society for Military History convention and decided it was too good weather not to run. I need to stretch and gork out on painkillers or I will be in the suck tonight.

Goddamn do I feel like a piece of shit after not exercising in this long.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.11 23:25 23:25 11:06 11:06 2.11
2.12 47:03 23:38 11:09 11:07 4.23

4.3mi, 46:24 aggregate, 26 FEB 23, Carlisle, Pennsylvania

iThink:
Chrissy Meyer, Instrumental cover of A Day to Remember, "All I Want"

WX at 5 PM (22) Feb 26 57.9 (14.4) 21.9 (-5.6) 29.79 (1008) WNW 10 RH 24

Odometer 22: 146.3mi

TE 3.7/0.0 Average/max heart rate = 145/160

First real run in a while. Work has been even worse than I thought it would be. I am exhausted but the weather was far too good to pass up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 23:54 23:54 10:55 10:55 2.19
2.11 46:24 22:30 10:40 10:47 4.30

3.92mi, 48:05 aggregate, 21 FEB 23, Carlisle, Pennsylvania

iThink:
both ways: Dos Gringos, "Going In For Guns"

WX at 8 AM (13) Feb 21 43.0 (6.1) 39.9 (4.4) 29.64 (1003) SE 6 mist RH 89
WX at 7 PM (0) Feb 21 52.0 (11.1) 12.9 (-10.6) 29.75 (1007) WNW 14G22 RH 21

Odometer 22: 142.0mi

inbound: TE 2.3/0.0 Average/max heart rate = 135/156 inaccurate
outbound: TE 2.4/0.0. Average/max heart rate = 141/152 inaccurate

First run in a bit as I've been sick the last few days. I've been recovering, so says the computer, but if I'm sick, I'm not running. Also, having the last verse of "Going In For Guns" on my mind while I'm making dinner is kind of fucked up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 23:35 23:35 12:09 12:09 1.94
1.98 48:05 24:30 12:22 12:16 3.92

3.87mi, 43:29 aggregate, 15 FEB 23, Carlisle, Pennsylvania

iThink:
inbound: Bear McCreary, "A Distant Sadness"

outbound: The Smiths, "There Is A Light That Never Goes Out" (instrumental)

WX at 9 AM (14) Feb 15 51.1 (10.6) 35.1 (1.7) 30.03 (1016) E 5 RH 54
WX at 6 PM (23) Feb 15 66.9 (19.4) 41.0 (5.0) 29.88 (1011) SSW 13 RH 38

Odometer 22: 138.1mi

inbound: TE 3.1/0.0 Average/max heart rate = 149/155
outbound: TE 2.6/0.0. Average/max heart rate = 144/152

I started the first major steps towards separating my finances from the OPFOR Cdr. Today was a hard day. At least the weather was pleasant. My right knee hurts, which may be an indicator of just having to live with it. Today marked a run with a chest strap as I don't really trust the wrist HRM on my Garmin Forerunner 935. It is no accident the return leg is slower - it is mostly ascent.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.93 20:33 20:33 10:39 10:39 1.93
1.94 43:29 22:56 11:49 11:14 3.87

3.93mi, 49:53 aggregate, 13 FEB 23, Carlisle, Pennsylvania

iThink:
inbound: The Dickies, "If Stuart Could Talk"

outbound: The Dickies, "If Stuart Could Talk"

WX at 8 AM (13) Feb 13 34.0 (1.1) 19.9 (-6.7) 29.74 (1007) NW 3 RH 56
WX at 3 PM (20) Feb 13 55.9 (13.3) 10.9 (-11.7) 29.62 (1003) W 13 RH 16

Odometer 22: 134.2mi

inbound: TE 2.7/0.0 Average/max heart rate = 146/164
outbound: TE 2.8/0.0. Average/max heart rate = 137/157

I'm glad I'm forcing myself to do this, if for no other reason than at least I'm getting something in. Return leg was longer as I had stopped to help a kid who fell off his bike. This has been a warm winter. I also have no idea what brought back a memory of my childhood, namely the aforementioned Dickies song.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.91 22:46 22:46 11:55 11:55 1.91
2.02 49:53 27:07 13:25 12:42 3.93

3.87mi, 46:50 aggregate, 10 FEB 23, Carlisle, Pennsylvania

iThink:
inbound: High Vis, "The Bastard Inside"

outbound: Touché Amoré, "Green"

WX at 8 AM (13) Feb 10 52.0 (11.1) 34.0 (1.1) 29.97 (1014) W 12 RH 50
WX at 3 PM (20) Feb 10 53.1 (11.7) 30.9 (-0.6) 30.04 (1017) WNW 18 RH 41

Odometer 22: 130.3mi

inbound: TE 3.3/0.0 Average/max heart rate = 147/169
outbound: TE 3.2/0.7. Average/max heart rate = 157/184 inaccurate

My legs are starting to feel tired, but this is not necessarily a bad thing given that I'm running under load. The return leg is invariably slower as I'm running gradually uphill. The temperature was not as warm as I thought it was going to be, especially after the breeze that was going on the return leg. I stopped long enough to put on one layer of snivel gear.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 23:21 23:21 12:02 12:02 1.94
1.93 46:50 23:29 12:10 12:06 3.87

3.83mi, 47:49 aggregate, 8 FEB 23, Carlisle, Pennsylvania

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

outbound: Paramore, "Stop This Song"

WX at 8 AM (13) Feb 08 35.1 (1.7) 32.0 (0.0) 30.2 (1022) Calm mist RH 88
WX at 7 PM (0) Feb 08 44.1 (6.7) 28.0 (-2.2) 30.29 (1025) SW 3 RH 53

Odometer 22: 126.4mi

inbound: TE 3.4/1.3 Average/max heart rate = 148/178 inaccurate
outbound: TE 3.2/0.0. Average/max heart rate = 144/157

Paradox, paradox. I run, my knees hurt. I run, I feel better. I run, I burn lard. I need to do more than run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.83 21:46 21:46 11:54 11:54 1.83
2.00 47:49 26:03 13:01 12:29 3.83

3.92mi, 46:17 aggregate, 6 FEB 23, Carlisle, Pennsylvania

iThink:
inbound: High Vis, "The Bastard Inside"

outbound: Touché Amoré, "Hard to Explain"

WX at 8 AM (13) Feb 06 39.9 (4.4) 27.0 (-2.8) 30 (1015) Calm RH 60
WX at 6 PM (23) Feb 06 42.1 (5.6) 26.1 (-3.3) 30.2 (1022) NNW 8 RH 52

Odometer 22: 122.4mi

inbound: TE 3.4/0.9 Average/max heart rate = 148/169
outbound: TE 3.9/1.4. Average/max heart rate = 157/177 inaccurate?

I didn't intend to take the weekend off, but I'm glad I did. I slept 14 hours on Sunday and I needed it, bad. Inbound was fast, maybe because I had a few days' rest. Return leg, definitely not so fast as my legs were tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 21:53 21:53 11:17 11:17 1.94
1.98 46:17 24:24 12:19 11:48 3.92

3.95mi, 49:18 aggregate, 1 FEB 23, Carlisle, Pennsylvania

iThink:
inbound: Death Cab for Cutie, "Your Hurricane"

outbound: The Connells, "Universal Glue"

WX at 8 AM (13) Feb 01 28.9 (-1.7) 9.0 (-12.8) 30.28 (1025) NW 9 RH 43
WX at 7 PM (0) Feb 01 30.0 (-1.1) 9.0 (-12.8) 30.3 (1026) SW 3 RH 40

Odometer 22: 118.5mi

inbound: TE 4.0/2.9 Average/max heart rate = 157/186 inaccurate outbound: TE 3.4/0.0. Average/max heart rate = 142/169 inaccurate

I admit I feel better about running back from work bcause it's one fewer thing I have to think about when I get back from work, and it is coincidentally saving gas. Too bad I left too late to run back in daylight and I was wearing mostly dark colors...oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.95 23:32 23:32 12:04 12:04 1.95
2.00 49:18 25:46 12:53 12:29 3.95

3.88mi, 51:11 aggregate, 30 JAN 23, Carlisle, Pennsylvania

iThink:
inbound: High Vis, "Trauma Bonds"

outbound: The Replacements, "Someone Take The Wheel"

WX at 8 AM (13) Jan 30 37.0 (2.8) 33.1 (0.6) 30.16 (1021) Calm mist RH 86
WX at 5 PM (22) Jan 30 55.0 (12.8) 41.0 (5.0) 30.09 (1018) SW 3 RH 59

Odometer 22: 118.5mi

inbound: TE 2.8/0.1. Average/max heart rate = 147/174 (inaccurate)
outbound: TE 2.8/0.1. Average/max heart rate = 144/160

Keeping up the streak of running to work. I feel better for doing it, mostly because I get it out of the way. This is not for training so much as it is for lard reduction. I kind of don't really care too much about the training part until I get healthier life habits in place.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.93 26:28 26:28 13:43 13:43 1.93
1.95 51:11 24:43 12:41 13:11 3.88

3.93mi, 49:05 aggregate, 27 JAN 23, Carlisle, Pennsylvania

iThink:
inbound: a song I don't remember but very improbable"
inbound: Suddenly, Tammy!, "Freez-n-Friz"

outbound: High Vis, "The Bastard Inside"

WX at 8 AM (13) Jan 27 37.0 (2.8) 21.0 (-6.1) 30.1 (1019) WSW 9
WX at 6 PM (23) Jan 27 36.0 (2.2) 17.1 (-8.3) 30.14 (1020) SSW 5

Odometer 22: 114.6mi

TE 3.5/0.0. Average/max heart rate = 144/166 (maybe not max)

Today is literally the first time in 18 days that I've done non-physical therapy exercise. I did it by forcing myself to run to work. Actually, I'm pretty glad I did, since I get it out of the way on the way in and back. Budgeting more time in the morning might be prudent, though. I'm glad I got this in since it's supposed to rain tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 23:19 23:19 11:43 11:43 1.99
1.94 49:05 25:46 13:17 12:29 3.93

4.0mi, 45:04, 9 JAN 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "The Story Ends"

WX at 7 PM (0) Jan 09 39.0 (3.9) 23.0 (-5.0) 30.01 (1016) W 9 RH 52

Odometer 22: 110.6mi

TE 3.5/0.0. Average/max heart rate = 144/160

Yesterday's recovery run was probably prudent. I wasn't sure how I was going to feel, but I decided to experiment with turnover and tempo and ended up running a pretty substantial negative split. So I'm happy, although I know my legs will pay in spades for it tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:53 22:53 11:26 11:26 2.00
2.00 45:04 22:11 11:05 11:16 4.00

4.02mi, 51:44, 8 JAN 23, Carlisle, Pennsylvania

iThink:
High Vis, "The Bastard Inside"
The Smiths, "There Is A Light That Never Goes Out" (instrumental)

WX at 8 PM (1) Jan 08 39.9 (4.4) 27.0 (-2.8) 30.15 (1020) SSE 3 RH 59

Odometer 22: 106.6mi

TE 2.5/0.0. Average/max heart rate = 140/150

Recovery run as my legs were smoked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 26:02 26:02 12:57 12:57 2.01
2.01 51:44 25:42 12:47 12:52 4.02

6.58mi, 74:12, 7 JAN 23, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"
84 Tigers, "Great Basin"

WX at 6 PM (23) Jan 07 42.1 (5.6) 28.0 (-2.2) 30.26 (1024) WNW 10 RH 57

Odometer 22: 102.6mi

TE 4.0/0.0. Average/max heart rate = 147/163

I've been remarkably surprised at my lack of motivation. I have been tired as shit and not wanting to do a damn thing. This is not great, but I felt a lot better after going for a run today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:23 18:23 11:17 11:17 1.63
2.03 41:21 22:58 11:19 11:18 3.66
1.28 55:36 14:15 11:08 11:15 4.94
1.64 74:12 18:36 11:20 11:17 6.58

5.57mi, 63:40, 3 JAN 23, Carlisle, Pennsylvania

iThink:
Simon and Garfunkel, "The Boxer"
The Connells, "Universal Glue"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)

WX at 7 PM (0) Jan 03 52.0 (11.1) 50.0 (10.0) 29.81 (1009) E 5 fog RH 93

Odometer 22: 96.0mi

TE 3.7/0.1. Average/max heart rate = 146/162

It is amazing that I can run in shorts in January. One of the warmest days I've seen in the midwinter. I probably could've done without the long-sleeve shirt over my base layer. I know I'm taking tomorrow off, so I figured I'd push it a little bit today, albeit responsibly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.66 18:41 18:41 11:15 11:15 1.66
1.13 32:05 13:24 11:52 11:30 2.79
1.13 44:49 12:44 11:16 11:26 3.92
1.65 63:40 18:51 11:25 11:26 5.57

4.2mi, 50:50, 2 JAN 23, Carlisle, Pennsylvania

iThink:
Blake Babies, "Star"

WX at 6 PM (23) Jan 02 50.0 (10.0) 46.9 (8.3) 30.11 (1019) Calm mist RH 89

Odometer 22: 90.4mi

TE 3.1/0.0. Average/max heart rate = 139/152

Easy run as my legs were still feeling tired. I was hoping to do some indoor running but the track was closed. So it meant some running in the dark and drizzle, which is better than none at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.09 24:50 24:50 11:53 11:53 2.09
2.11 50:50 26:00 12:19 12:06 4.20

5.37, 65:19, 1 JAN 23, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 3 PM (20) Jan 01 63.0 (17.2) 39.9 (4.4) 29.97 (1014) Calm RH 42

Odometer 22T: indeterminate

TE 3.2/0.8. Average/max heart rate = 140/151

Slow, gritty run that was not anaerobic but my legs were very tired. At least I got one in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 17:58 17:58 11:35 11:35 1.55
1.06 31:09 13:11 12:26 11:56 2.61
0.99 43:49 12:40 12:48 12:10 3.60
1.77 65:19 21:30 12:09 12:10 5.37

6.48mi, 75:26, 30 DEC 22, Carlisle, Pennsylvania

iThink:
Lush, "Ladykillers"
84 Tigers, "Great Basin"

WX at 1 PM (18) Dec 30 52.0 (11.1) 33.1 (0.6) 30.22 (1023) Calm RH 48

Odometer 22: 86.2mi

TE 3.9/0.0. Average/max heart rate = 150/162

Consistency remains...elusive. At least I went longer for once, which felt okay once I actually got my fat ass out the door, which has been the hardest part. I was trying not to exceed anaerobic threshold too much today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:08 18:08 11:07 11:07 1.63
2.09 42:11 24:03 11:30 11:20 3.72
1.12 55:19 13:08 11:44 11:26 4.84
1.64 75:26 20:07 12:16 11:38 6.48

5.56mi, 64:27, 27 DEC 22, Carlisle, Pennsylvania

iThink:
84 Tigers, "Great Basin"

WX at 8 PM (1) Dec 27 34.0 (1.1) 21.9 (-5.6) 30.29 (1025) SE 5 RH 60 WC 30 (-1)

Odometer 22: 79.7mi

TE 4.0/0.0. Average/max heart rate = 144/160

I didn't do shit the last few days, partly because of the weather, partly because of sundry x-moose stuff. I was controlling relative work so I didn't go too deep into zone 4, until the last uphill just before finishing. In the meantime, consistency remains problematic. I just need to maintain a streak, which I have just not done the last few months.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:47 18:47 11:23 11:23 1.65
1.13 32:24 13:37 12:03 11:39 2.78
1.13 45:27 13:03 11:33 11:37 3.91
1.65 64:27 19:00 11:31 11:36 5.56

5.53mi, 61:29, 21 DEC 22, Carlisle, Pennsylvania

iThink:
84 Tigers, "Great Basin"

WX at 7 PM (0) Dec 21 32.0 (0.0) 23.0 (-5.0) 30.43 (1030) Calm RH 69

Odometer 22: 74.2mi

TE 4.5/0.3. Average/max heart rate = 152/167

First longer run in a while, and I wanted to get it in while it was still above freezing. This morning was 25F and I didn't feel that hardcore, so I didn't run this morning.

Negative splits, woo hoo!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:18 18:18 11:10 11:10 1.64
1.13 31:01 12:43 11:15 11:12 2.77
1.13 43:34 12:33 11:06 11:10 3.90
1.63 61:29 17:55 11:00 11:07 5.53

4.29mi, 47:35, 20 DEC 22, Carlisle, Pennsylvania

iThink:
Kinetica and Dreamy, "Remember Me"

WX at 8 AM (13) Dec 20 34.0 (1.1) 19.0 (-7.2) 30.47 (1031) NW 9 RH 53

Odometer 22: 68.7mi

TE 4.4/0.8. Average/max heart rate = 148/168

First morning run in about forever. I didn't feel like running yesterday, so I forced myself to get out the door today. This might hurt later.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 24:37 24:37 11:14 11:14 2.19
2.10 47:35 22:58 10:56 11:06 4.29

4.2mi, 47:40, 18 DEC 22, Carlisle, Pennsylvania

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

WX at 5 PM (22) Dec 18 35.1 (1.7) 17.1 (-8.3) 30.08 (1018) WNW 13 RH 47

Odometer 22: 64.3mi

TE 4.2/0.0. Average/max heart rate = 145/165

First run in a week. I forced myself to get at it and I felt better even though I felt completely exhausted. It won't start any other way.

First down day really after a hellish week of chasing things down and having to be extroverted when it gets harder and hard to do it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 23:46 23:46 11:19 11:19 2.10
2.10 47:40 23:54 11:23 11:21 4.20

4.08mi, 46:27, 12 DEC 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (1) Dec 12 37.0 (2.8) 25.0 (-3.9) 30.3 (1026) N 9 RH 61

Odometer 22: 60.1mi

TE 4.0/0.0. Average/max heart rate = 150/167

Holy crap have I been a slug. First run in three weeks. Last two weeks were mostly "fuck it" but goddamn do I need to just start from scratch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.03 22:35 22:35 11:07 11:07 2.03
2.05 46:27 23:52 11:39 11:23 4.08

5.34mi, 64:33, 25 NOV 22, Chantilly, Virginia

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

WX at 6 PM (23) Nov 25 50.0 (10.0) 32.0 (0.0) 29.98 (1015) WNW 9 RH 49

Odometer 22: 56.5mi

TE:3.3/0.4 Average/max heart rate = 148/165

Easy recovery run today. Some parts were harder than I expected, but I was going to loosen it up a bit after yesterday's harder longer run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.51 29:13 29:13 11:38 11:38 2.51
2.83 64:33 35:20 12:29 12:05 5.34

6.82mi, 73:52, 24 NOV 22, Chantilly, Virginia

iThink:
For Against, "The Pennines"

WX at 5 PM (22) Nov 24 53.1 (11.7) 27.0 (-2.8) 30.26 (1024) SSE 6 RH 36

Odometer 22: 51.1mi

TE:4.7/0.0 Average/max heart rate = 154/165

First long run in just about forever. I felt all right, but the real determinant will be how I feel tomorrow. Not fast, but not slow, and the weather was about as nice as it gets during this time of the year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 16:27 16:27 10:33 10:33 1.56
1.09 27:52 11:25 10:28 10:31 2.65
0.73 35:33 07:41 10:32 10:31 3.38
1.83 55:57 20:24 11:09 10:44 5.21
1.61 73:52 17:55 11:08 10:50 6.82

3.94mi+lift, 20:53+21:50, 19 NOV 22, Carlisle, Pennsylvania

iThink:
Karl Casey, "Spitting Acid"

WX at 1 PM (18) Nov 19 41.0 (5.0) 15.1 (-9.4) 30.15 (1020) WNW 10 RH 34

Odometer 22: 44.3mi

TE 3.3/0.0 in. Average/max heart rate = 146/164 TE 3.4/0.4 out. Average/max heart rate = 162/172

First workout in over a week. This is bad, but it's because work is still that bad.

Lifting today:
Hex Bar Deadlift 10/10/10 @170
Lat Pulldown 10/10/10 @90
Plate-loaded leg press 15/15/15 @235
Iso dumbbell chest press 7/7/7 @30
Iso dumbbell row 10/10/10 @35


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 20:53 20:53 10:30 10:30 1.99
1.95 42:43 21:50 11:12 10:51 3.94

3.92mi+lift, 22:00+24:20, 6 NOV 22, Carlisle, Pennsylvania

iThink:
Karl Casey, "Spitting Acid"
Karl Casey, "Conspirator"

WX at 3 PM (20) Nov 06 75.0 (23.9) 64.9 (18.3) 30.12 (1019) S 10 light rain RH 70

Odometer 22: 40.4mi

TE 3.1/0.0 in. Average/max heart rate = 140/151 TE 2.6/0.0 out. Average/max heart rate = 153/161

Work is starting to slow down but I still haven't been able to get to working out in spite of it. I was deliberately being unambitious when I did today's work.

Lifting today:
Overhead barbell press 10/10/10 @65
Deadlift 10/10/10 @155
Lat Pulldown 10/10/10 @90
Plate-loaded leg press 15/15/15 @250
Iso dumbbell chest press 7/7/7 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST 1.98 22:00 22:00 11:07 11:07 1.98 1.94 46:20 24:20 12:33 11:49 3.92

4.72mi+lift, 34:22+19:07, 30 OCT 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Green"

WX at 3 PM (19) Oct 30 61.0 (16.1) 43.0 (6.1) 30.17 (1021) S 6 RH 51

Odometer 21B: 301.3mi

TE 3.9/0.9 in. Average/max heart rate = 151/166 TE 2.8/0.0 out. Average/max heart rate = 153/162

This is literally the first workout I have done since the fucking 13th of this month. Work has been that hellish.

Probably the last run I put on these shoes.

Lifting today:
Hex bar deadlift 10/10/10 @180
Overhead barbell press 10/10/10 @65
Lat Pulldown 10/10/10 @85
Plate-loaded leg press 15/12/10 @245
Iso dumbbell chest press 10/10/10 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.19 34:22 34:22 10:46 10:46 3.19
1.53 53:29 19:07 12:30 11:20 4.72

5,000m on Concept2 Model D, 22:05, 12 OCT 22, Carlisle, Pennsylvania

iThink: none

WX at Midnight (4) Oct 13     64.9 (18.3)     52.0 (11.1)     29.98 (1015)     SE 9     

Odometer 14: 411.0mi

TE 3.3/0.0.  Average/max heart rate = 146/160

JTFC I suck. This is my first workout in a week and a half and it's all I can do to pull 5km. I know it's been a while since rowing on the erg, but I'm skittish of running because my knees hurt like shit afterwards.

I know the drag factor is a little high, but I want to work on some power, and that means more drag factor.

Splits
Distance:    5000
Time:    22:05.0
Avg/500m:    02:12.5
Drag Factor:    125
Per Mile:    00:07:06

4.0mi+lift, 21:51+23:22, 2 OCT 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (20) Oct 02 57.0 (13.9) 52.0 (11.1) 30.11 (1019) Variable 6 light rain RH 83

Odometer 21B: 296.6mi

TE 2.8/0.0 in. Average/max heart rate = 144/156 TE 2.8/0.0 out. Average/max heart rate = 153/162

No reason more compelling than putting in some down payment to stave off the back pain from standing up later this week. I hope it works. Today was cold, given the remnants of Tropical Cyclone Ian, which meant cold and wet. My right hamstring has been acting up lately on runs.

It may be time to replace these shoes, more so for age rather than mileage.

Lifting today:
Hex bar deadlift 10/10/10 @170
Overhead barbell press 10/10/8 @65
Lat Pulldown 10/10/8 @90
Plate-loaded leg press 15/15/15 @225
Overhead dumbbell press 10/10/6 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 21:51 21:51 11:05 11:05 1.97
2.03 45:13 23:22 11:31 11:18 4.00

3.94mi+lift, 21:06+22:48, 28 SEP 22, Carlisle, Pennsylvania

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

WX at 9 PM (1) Sep 28 64.0 (17.8) 48.9 (9.4) 30.26 (1024) N 9 RH 58

Odometer 21B: 292.6mi

Z2.8/0.0 in. Average/max heart rate = 138/149 Z2.7/0.0 out. Average/max heart rate = 148/159

First exercise in a week as I've been buried grading papers. My back hurts from not having done anything but squats and deadlifts are inducing sharp pain in the knees too, so that's not so awesome. What is awesome is the weather, though. I did notice some cramping in my calves on the way back, which is unusual.

Lifting today:
Hex bar deadlift 10/10/10 @170
Hex bar overhead press 10/10/10 @60
Lat Pulldown 10/10/10 @90
Plate-loaded leg press 20/20/20 @180


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 21:06 21:06 10:39 10:39 1.98
1.96 43:54 22:48 11:38 11:09 3.94

7.61mi, 88:24, 21 SEP 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Green"
Tommy Keene, "Running For Your Life"

WX at 9 PM (1) Sep 21 75.0 (23.9) 61.0 (16.1) 29.83 (1010) Calm RH 62

Odometer 21B: 288.6mi

TE:3.3/0.0 Average/max heart rate = 143/156

Long slow run, fully aerobic, so I don't blow my hamstring, which has been giving me some trouble. Good opportunity to burn some lard, though. I needed to get it done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.66 18:50 18:50 11:21 11:21 1.66
2.14 43:33 24:43 11:33 11:28 3.80
2.17 68:43 25:10 11:36 11:31 5.97
1.64 88:24 19:41 12:00 11:37 7.61

7.01mi, 82:44, 17 SEP 22, Carlisle, Pennsylvania

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

WX at 2 PM (18) Sep 17 81.0 (27.2) 57.9 (14.4) 30.22 (1023) SSW 10 RH 45

Odometer 22: 36.5mi

TE 3.3/0.0. Average/max heart rate = 150/168

Slow as my legs were tired and I waited too long to get going-- I started running at the peak heat of the day. On the other hand, it was still cooler than runs during the day and more importantly, today is my first day below 200lbs in months. Progress.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:58 18:58 11:38 11:38 1.63
3.74 63:03 44:05 11:47 11:44 5.37
1.64 82:44 19:41 12:00 11:48 7.01

3.98mi+lift, 20:17+23:10, 15 SEP 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
The Smiths, "Girl Afraid"

WX at 9 PM (1) Sep 15 62.1 (16.7) 51.1 (10.6) 30.2 (1022) Calm RH 67

Odometer 21B: 281.0mi

TE 3.0/0.3 in. Average/max heart rate = 143/153 TE 2.8/0.0 out. Average/max heart rate = 149/158

I figured I'd get in some strength work since it'd been a while and I slept in rather than exercising. I needed the sleep in a bad way but it was the prudent thing to do as I think I would've had a bad workout last night. Today's was much better, especially given the much nicer temperatures tonight. Going in was quite quick as it was cool, downhill, and I was well rested. Return was not bad but much more measured.

Lifting today:
Hex bar deadlift 10/10/10 @185
Plate-loaded leg press 15/15/15 @225
Lat Pulldown 10/10/8 @95
Overhead dumbbell press 10/10/8 @30
Iso dumbbell row 10/10/10 @30
Iso dumbbell press 7/6/5 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 20:17 20:17 10:18 10:18 1.97
2.01 43:27 23:10 11:32 10:55 3.98

Roll Call

I had neglected to update this, as it changed a year and a half ago. I was remiss.

Gone, but not forgotten:

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

COL Tristan Higgins - Bucharest, Romania, 11 March 2021

4.02mi, 45:33, 11 SEP 22, Carlisle, Pennsylvania

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

WX at 3 PM (19) Sep 11 71.1 (21.7) 66.9 (19.4) 30.02 (1016) E 8 mist RH 86

Odometer 21B: 277.0mi

TE:3.4/0.0 Average/max heart rate = 145/161

Not a completely easy run, but not a hard one after yesterday's long run. I was feeling a little bit of things being stretched out, and I felt better for maintaining my max VO2 level. For now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:28 22:28 11:14 11:14 2.00
2.02 45:33 23:05 11:26 11:20 4.02

7.03mi, 79:01, 10 SEP 22, Carlisle, Pennsylvania

iThink:
The Smiths, "This Charming Man" (NY Mix)
Philip Glass, "Lightning"

WX at 3 PM (19) Sep 10 79.0 (26.1) 60.1 (15.6) 30.22 (1023) E 7 RH 52

Odometer 22: 29.5mi

TE 4.2/0.3. Average/max heart rate = 155/170

Not a bad day for not really working out for more than a week. I wanted to get in a long run while the opportunity presented itself, and today was a good day. I set a new threshold pace (10:30/mi at 159bpm) and my max VO2 has finally come back to 40 for the first time in a while, which is encouraging. Whether I keep the momentum remains to be seen.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:46 17:46 10:54 10:54 1.63
1.86 38:21 20:35 11:04 10:59 3.49
1.87 59:14 20:53 11:10 11:03 5.36
1.67 79:01 19:47 11:51 11:14 7.03

3.92mi+lift, 22:07+22:40, 5 SEP 22, Carlisle, Pennsylvania

iThink:
Seal, "Crazy"
The Cure, "A Forest"

WX at 2 PM (18) Sep 05 73.9 (23.3) 69.1 (20.6) 30.07 (1018) NNE 3 light rain RH 85 85

Odometer 21B: 273.0mi

Z3.2 in. Average/max heart rate = 142/153 Z4.1 out. Average/max heart rate = 150/158

Strength work as my back was acting up.

Lifting today:
Hex bar deadlift 10/10/10/10 @155
Plate-loaded leg press 15/15/15/15 @250
Lat Pulldown 10/10/10 @90
Iso dumbbell press 8/7/6 @30
Iso dumbbell row 10/10/10/10 @30
Overhead dumbbell press 10/9/8 @25


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 22:07 22:07 11:15 11:15 1.97
1.95 22:40 22:40 11:38 11:27 3.92

3.97mi+lift, 20:52+24:42, 3 SEP 22, Carlisle, Pennsylvania

iThink:
Sugar,"Fortune Teller"

WX at Noon (16) Sep 03 79.0 (26.1) 64.9 (18.3) 30.25 (1024) E 5 RH 60

Odometer 21B: 268.5mi

Z2.9 in. Average/max heart rate = 138/157. This was deceptive as I wasn't wearing a chest strap. Z4.3 out. Average/max heart rate = 151/172

Strength work as my back was bothering me in a big way. I fear this will have to become the norm. At least I have a more consistent 2mi in, 2mi out route so I'm not getting chumped my lard burnage.

Lifting today:
Barbell deadlift 10/10/10 @165
Incline Overhead dumbbell press 10/10/10 @25
Dumbbell row 10/8/6 @40 Plate-loaded leg press 20/18/15 @230
Lat Pulldown 10/8/6 @85


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 20:52 20:52 10:26 10:26 2.00
1.97 24:42 24:42 12:32 12:32 1.97

3.6mi+lift, 17:11+23:03, 30 AUG 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"

WX at 10 PM (2) Aug 30 73.9 (23.3) 69.1 (20.6) 29.83 (1010) WSW 6 RH 85

Odometer 21B: 264.0mi

Z2.9 in. Average/max heart rate = 139/152 Z3.9 out. Average/max heart rate = 148/162

Strength work since I'll be standing up a lot tomorrow. Otherwise, run to get there and back, with a little extra.

Lifting today:
Hex bar deadlift 10/10/10 @185
Overhead dumbbell press 10/10/10 @20
Plate-loaded leg press 20/18/15 @230
Lat Pulldown 10/8/6 @85


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 17:11 17:11 11:06 11:06 1.55
2.01 23:03 23:03 11:29 11:29 3.56

4.02mi, 50:28, 29 AUG 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 10 PM (2) Aug 29 82.0 (27.8) 66.9 (19.4) 30 (1015) S 7 RH 60

Odometer 21B: 254.1mi

Z2.8. Average/max heart rate = 137/151

Easy recovery run with a specific goal to not blow anaerobic threshold. So today was going to be easy but my legs were super tight this morning after last night's run. It was also pretty warm at night, so I didn't want to push it too hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 25:19 25:19 12:40 12:40 2.00
2.02 50:28 25:09 12:27 12:33 4.02

5.01mi, 57:25, 28 AUG 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Aug 28 84.0 (28.9) 66.0 (18.9) 30.05 (1017) ESE 3 RH 55

Odometer 21B: 260.1mi

Z4.3. Average/max heart rate = 151/167

First run in a while. It was hot, but I decided to wait until twilight so it wouldn't be too bad, and it cooled off a little bit while I was out there. Rough start but I felt a lot better after getting at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:22 18:22 11:08 11:08 1.65
1.71 38:09 19:48 11:34 11:21 3.36
1.65 57:25 19:16 11:40 11:28 5.01

Record ACFT, 494 points, 25 August 22, Carlisle Barracks, PA

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Aug 25     66.9 (19.4)     59.0 (15.0)     30.06 (1017)     WNW 3    RH 76

Odometer 22: 22.5mi

Z4.9 average, Z5.8 max. Average/max heart rate = 156/177

First real Army Combat Fitness Test, and hopefully one of the last ones I take.  I made big money on the deadlift, pushups, and plank; I knew I was going to do poorly on the standing power throw and sprint-drag-carry, so I left it at that.

Why do I call it "overhead yeet?"  Because reddit:

THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS.

Deadlift: 220lbs = 89pts
Overhead yeet: 7.5m = 67pts
Hand-release pushups: 34 = 90pts
Sprint-Drag-Carry: 2:16 = 78pts
Plank: 2:49 = 90pts
2-mile run: 18:18 = 80pts
Total score: 494/600

3.1mi+lift, 16:50+18:24, 22 AUG 22, Carlisle, Pennsylvania

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

WX at 9 PM (1) Aug 23 78.1 (25.6) 62.1 (16.7) 29.92 (1013) WNW 6 RH 58

Odometer 21B: 255.2mi

Z3.7 in. Average/max heart rate = 146/158 Z4.4 out. Average/max heart rate = 152/161

Easier run as I'm tapering for an ACFT. More lifting to promote lard burnage though.

Lifting today:
Hex bar deadlift 10/10/10 @165
Overhead dumbbell press 10/10/10 @25
Plate-loaded leg press 15/15/15 @230
Dumbbell bench iso press 7/6/5 @30
Dumbbell row 10/10/10 @30
Lat Pulldown 10/8/6 @90


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:50 16:50 10:52 10:52 1.55
1.55 35:14 18:24 11:52 11:22 3.10

3.27mi+lift, 17:15+19:48, 21 AUG 22, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Smiling"
Blur, "Song 2"

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

Odometer 21B: 252.1mi

Z4 or so. Average/max heart rate = 152/169

First real workout in three weeks. Holy crap, it's been a while and did I ever suck. The road to recovery has started from scratch. Fuck.

Lifting today:
Hex bar deadlift 10/10/10 @155
Overhead dumbbell press 10/10/10 @20
Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
High row 10/10/10 @50 interleaved
Plate-loaded leg press 15/15/15 @225


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:16 17:16 10:35 10:35 1.63

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:48 19:48 12:02 12:02 1.64

2.3mi+lift, 26:02, 5 AUG 22, Warner Robins, Georgia

iThink:
Lord Huron, "Meet Me In The Woods"

WX at 11 AM (15) Aug 05 85.5 (29.7) 75.4 (24.1) 30.17 (1021) ENE 5 RH 72

Odometer 22T: 3.5mi+

Z3.6. Average/max heart rate = 145/156

Shorter run than I would've liked but I didn't want to be late for a retirement ceremony. Lots of lifting, though.

Lifting today:
Hex Bar Deadlift: 10/10/10/10@170
Overhead press: 10/8/6/10@75
GHD situp: 15/12/10@BW
Dumbbell iso bench press: 5/5/5/5@35
Dummbell row: 10/10/10/10@35
Gravitron pullup: 10/10/10@95


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.30 26:02 26:02 11:20 11:20 2.30

1.63+1.57mi, 37:36, 2 AUG 22, Carlisle, Pennsylvania

iThink:
"Johnny Hopkins On To Victory"

WX at 8 PM (0) Aug 02 86.0 (30.0) 63.0 (17.2) 29.87 (1011) W 8 RH 46

Odometer 21B: 248.8mi

Z4.0. Average/max heart rate = 149/158

I didn't run very far and the start was gritty as I was still pretty tired from the run two days ago. At least I got some lifting in.

Lifting today:

Overhead barbell press 10/8/6 @75
Deadlift 10/10/10 @155
Lat pulldown 10/10/10@85
Linear leg press 15/12/10 @250
Dumbbell bench iso press 7/6/5@35
Dumbbell row 10/10/10 @35
Leg extension 10/10/10 @80
Seated Leg curl 10/10/10 @85

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:15 18:15 11:11 11:11 1.63

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 19:21 19:21 12:19 12:19 1.57

7.65mi, 84:32, 31 JUL 22, Carlisle, Pennsylvania

iThink:
Lord Huron, "Meet Me In The Woods"
New Model Army, "Running In The Rain"
New Model Army, "Whirlwind"

WX at 9 PM (1) Jul 31 69.1 (20.6) 66.0 (18.9) 30.11 (1019) Calm heavy rain; mist RH 90

Odometer 21B: 245.6mi

Z4.3. Average/max heart rate = 151/163

Heavy rain made for a delightful run albeit in the dark. It was the first time I'd had the pleasure of running in the rain for a while and the rain helped a lot with heat management.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:48 17:48 10:51 10:51 1.64
2.15 41:19 23:31 10:56 10:54 3.79
2.22 65:23 24:04 10:50 10:53 6.01
1.64 84:32 19:09 11:41 11:03 7.65

7.58mi, 87:13, 27 JUL 22, Carlisle, Pennsylvania

iThink:
Alan McKean, title music to the old PC video game A-10 Tank Killer

WX at 9 PM (1) Jul 26 75.9 (24.4) 62.1 (16.7) 30 (1015) SSW 5 RH 62

Odometer 22: 16.2mi

Z3.6. Average/max heart rate = 145/156

LSD with a very deliberate effort to stay under anaerobic threshold. I do need to hit up with the massage gun or foam roller or both. The iThink was unexpected but kind of apropos.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:19 18:19 11:06 11:06 1.65
2.13 43:18 24:59 11:44 11:27 3.78
2.16 67:40 24:22 11:17 11:24 5.94
1.64 87:13 19:33 11:55 11:30 7.58

4.56mi, 52:56, 19 JUL 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 10 PM (2) Jul 19 81.0 (27.2) 64.0 (17.8) 29.83 (1010) W 6 RH 56

Odometer 22: 8.6mi

Z4.3. Average/max heart rate = 151/166

I should have lifted today but I only did 3 x dumbbell deadlifts (3x10@40/45/50). I wanted to get a run in before it was too late and I'm glad I did, even though I ran through a cloud of bugs. Keeping the streak going.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.28 26:03 26:03 11:26 11:26 2.28
2.28 52:56 26:53 11:47 11:36 4.56

7.62mi, 87:03, 18 JUL 22, Carlisle, Pennsylvania

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

WX at 10 PM (2) Jul 18 78.1 (25.6) 64.9 (18.3) 29.82 (1009) W 8 RH 64

Odometer 21B: 238.0mi

Z4.2. Average/max heart rate = 153/164

I wanted to take advantage of the temperature before it got hot again, and decided to go for a long run - which felt better than I expected, but I need to be careful not to overtrain. I was trying not to exceed lactate threshold, which according to my Garmin Forerunner is around 156. That actually feels about right, even though my zones aren't quite in the right spot. I've adjusted the watch to compute from lactate threshold heart rate rather than the percentage of max heart rate, which has always not been quite right for me.

Also, I have lard to burn.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:18 18:18 11:05 11:05 1.65
2.15 42:59 24:41 11:29 11:19 3.80
2.17 68:20 25:21 11:41 11:27 5.97
1.65 87:03 18:43 11:20 11:25 7.62

1.57mi+lift, 36:59, 17 JUL 22, Carlisle, Pennsylvania

iThink:
Kelly Clarkson "Catch My Breath"

WX at 8 PM (0) Jul 17 79.0 (26.1) 72.0 (22.2) 29.99 (1015) SE 3 thunder in the vicinity; light rain RH 79

Odometer 21B: 230.4mi

Z3.7. Average/max heart rate = 144/161

First gym visit in forever. I could feel the lactate really building up to the point where I started to get nauseous. Return run was fugly.

Lifting today:

Overhead barbell press 10/8/6 @65
Dumbbell bench iso press 6@35, 6/5 @30
Dumbbell row 10/10/10 @30
Linear leg press 15/12/10 @205
Deadlift 10/8/6 @135


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:48 16:48 10:50 10:50 1.55
1.52 36:59 20:11 13:17 12:03 3.07

7.01mi, 80:42, 16 JUL 22, Carlisle, Pennsylvania

iThink:
The Hold Steady, "Navy Sheets"
The Hold Steady, "Stay Positive"

WX at 1 PM (17) Jul 16 81.0 (27.2) 69.1 (20.6) 30.07 (1018) E 8 RH 67

Odometer 21B: 217.3mi

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

OMFG today was a slow run even though it was overcast the entire time. My legs are tired but I'm also out of shape.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:28 18:28 11:12 11:12 1.65
3.73 61:23 42:55 11:30 11:25 5.38
1.63 80:42 19:19 11:51 11:31 7.01

5,000m on Concept2 Model D, 44:44.9, 10 JUL 22, Carlisle, Pennsylvania

 iThink: none as I was watching stage 10 of the Tour de France

WX at 10 PM (2) Jul 10     75.0 (23.9)     59.0 (15.0)     30 (1015)     S 9     

Odometer 14B: 411.0mi

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

First time rowing in a while, and it felt inauspicious. I was gratified to finish inside 46 min, but I know I'm going to be feeling it because I'm so out of shape.

Splits
Distance:    10000
Time:    44:44.9
Avg/500m:    02:14.2
Drag Factor:    111
Per Mile:    00:07:12

5.17mi, 60:24, 4 JUL 22, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"
Kelly Clarkson, "Catch My Breath"

WX at 11 AM (15) Jul 04 82.0 (27.8) 57.0 (13.9) 30.21 (1023) Variable 3 RH 42

Odometer 21B: 210.3mi

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

My legs started tired. I don't think my mom gets the irony of "you're growing a gut" and then completely failure to regulate what she feeds, but I don't think that cognitive dissonance ever factors in. At least I got in 5.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.62 07:32 07:32 12:09 12:09 0.62
0.86 17:26 09:54 11:31 11:47 1.48
1.06 29:58 12:32 11:49 11:48 2.54
1.07 42:43 12:45 11:55 11:50 3.61
1.56 60:24 17:41 11:20 11:41 5.17

Dislocation

I was reminded of something tonight, being around places I used to live but no longer can call home. This is about something totally different, but the notion of the future opening like a black cone has something that resonated with me when I first read this book 25 years ago.

There was a bang from above him. Abbado thought for an instant that the SPs were shooting; then he saw a spark curving in the direction of the cops' flashing party hat. "What the fuck was that?" he demanded. 

Methie looked down from the cupola. "We got two anti-emitter missiles with the bus," he said. "I figured this was a good time to use one." 

The red light spun like a flipped coin and vanished from the sky. Abbado didn't see the flash of an explosion. He felt the future opening before him like a black cone: a complete absence of experience, stretching on forever. 

- David Drake, Redliners

 

I believe I will land on my feet, but getting to the future has been an exercise in just surviving sometimes.  

3.95mi, 43:17, 3 JUL 22, Chantilly, Virginia

iThink:
Sabaton, "Into the Fire"
Dynamedion, "We Are Loud"

WX at 10 AM (14) Jul 03 80.1 (26.7) 66.0 (18.9) 30.05 (1017) N 9 RH 62

Odometer 21B: 205.1mi

Z3.5. Average/max heart rate = 142/162

First run in literally 8 days. Some of this is work exhaustion and some of this is just lack of discipline. I also need to shed lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 22:26 22:26 11:10 11:10 2.01
1.94 43:17 20:51 10:45 10:57 3.95

4.0mi, 43:03, 21 JUN 22, Carlisle, Pennsylvania

iThink:
For Against, "Outside A Heart"

WX at 9 PM (1) Jun 21 81.0 (27.2) 60.1 (15.6) 30.03 (1016) S 6 RH 49

Odometer 22: 4.0mi

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

First workout of just about any kind in a while. Work has been nuts but I needed to take care of it before it overran me.

Running with a new pair of ASICS GT-IIs that I haven't seen in their form (minus the different insole) in literally 35 years. They felt light and honestly just like what I remember from high school. Wow.

I don't know if the pace today was just not having run in a while, or new shoes, or something, but it didn't feel particularly hard. So that was not so bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 21:13 21:13 10:36 10:36 2.00
2.00 43:03 21:50 10:55 10:46 4.00

4.04mi, 44:04, 14 JUN 22, Carlisle, Pennsylvania

iThink:
Velvet Crush, "Drive Me Down"

WX at 7 AM (11) Jun 14 70.0 (21.1) 64.0 (17.8) 29.91 (1012) E 7 light rain RH 81

Odometer 21B: 198.8mi

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

Not a great or long run, but not a bad one, and at least I got one in first thing this morning. Otherwise it would've been a loss.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 21:56 21:56 10:51 10:51 2.02
2.02 44:04 22:08 10:57 10:54 4.04

6.62mi, 73:26, 11 JUN 22, Carlisle, Pennsylvania

iThink:
The Cure, "Lament"
Hüsker Dü, "I Will Never Forget You"

WX at 10 PM (2) Jun 11 64.0 (17.8) 54.0 (12.2) 29.95 (1014) Calm RH 69

Odometer 21B: 194.8mi

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

First run in a bit. I had hoped to run last night but I was too tired and I almost bagged off tonight's except for the fact that I had bagged off last night's. I'm not sure what triggered my attack of high school musical standbys.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:11 18:11 11:09 11:09 1.63
2.15 41:54 23:43 11:02 11:05 3.78
1.19 54:49 12:55 10:51 11:02 4.97
1.65 73:26 18:37 11:17 11:06 6.62

4.59mi, 50;35, 8 JUN 22, Bethesda, Maryland

iThink:
The Primitives, "Crash"

WX at 10 AM (14) Jun 08 77.0 (25.0) 68.0 (20.0) 29.93 (1013) NE 5 RH 73

Odometer 21B: 188.2mi

Z4.3. Average/max heart rate = 155/171

Bethesda and Chevy Chase has some scenery. There is no way I could afford to live here. Also, there are some mean hills in the area too, which I sorely regretted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.59 50:35 50:35 11:01 11:01 4.59

7.0mi, 79:22, 5 JUN 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 7 PM (23) Jun 05 79.0 (26.1) 35.1 (1.7) 29.97 (1014) E 3 RH 20

Odometer 21B: 183.6mi

Z4.2. Average/max heart rate = 153/166

Slow and difficult start meant that I was going to be tired. I realized just how tired it was going to be when I was holding well into zone 4 for most of the run just to stay going.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:24 18:24 11:13 11:13 1.64
1.89 40:03 21:39 11:27 11:21 3.53
1.84 60:47 20:44 11:16 11:19 5.37
1.63 79:22 18:35 11:24 11:20 7.00

4.03mi, 42:37, 3 JUN 22, Carlisle, Pennsylvania

iThink:
Hilary Duff, "Wake Up"

WX at 9 PM (1) Jun 03 73.9 (23.3) 48.0 (8.9) 29.85 (1010) W 8 RH 40

Odometer 21B: 176.6mi

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

Weather was delightful, after yesterday's rain and the oppressive heat earlier this week. I needed this run, although I didn't expect to go the speed I did, a pleasant surprise.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 21:20 21:20 10:40 10:40 2.00
2.03 42:37 21:17 10:29 10:34 4.03

4.24mi, 47:19, 1 JUN 22, Carlisle, Pennsylvania

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

WX at 9 PM (1) Jun 01 86.0 (30.0) 62.1 (16.7) 29.78 (1008) WSW 6 RH 44

Odometer 21B: 172.6mi

Z3.8. Average/max heart rate = 149/167

First run in a while. I have to do something or I'm going to turn into Jabba the Hutt. It's also become rapidly hot and humid, and there was little time for adjustment. No matter. Gotta get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.12 23:20 23:20 11:00 11:00 2.12
2.12 47:19 23:59 11:19 11:10 4.24

6.55mi, 74:53, 27 MAY 22, Carlisle, Pennsylvania

iThink:
Above and Beyond feat. Oceanlab, "Alone Tonight"

WX: no reading

Odometer 21B: 168.2mi

Z3.8. Average/max heart rate = 148/166

Not awesome, but I am having to rebuild base from scratch. So it's going to be ugly. At some point the crazy train backs off, but not this month.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:26 18:26 11:14 11:14 1.64
1.67 37:34 19:08 11:27 11:21 3.31
1.59 55:43 18:09 11:25 11:22 4.90
1.64 74:53 19:10 11:41 11:27 6.54

5.36mi, 58:43, 19 MAY 22, Carlisle, Pennsylvania

iThink:
The Smiths, "Some Girls Are Bigger Than Others"

WX at 9 PM (1) May 19 75.0 (23.9) 53.1 (11.7) 29.77 (1008) WSW 5 RH 46

Odometer 21B: 161.7mi

Z4.0. Average/max heart rate = 151/168

First run in a bit, but I was working a lot harder than I expected. It was also markedly warmer than the last few days, so I am still trying to adapt to the heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:42 17:42 10:48 10:48 1.64
1.01 28:36 10:54 10:48 10:48 2.65
1.06 40:13 11:37 10:58 10:50 3.71
1.65 58:43 18:30 11:13 10:57 5.36

8,000m on Concept2 Model D, 36:15.8, 18 MAY 22, Carlisle, Pennsylvania

iThink: none as I was watching Georgetown-Delaware in the first round of the NCAA Division I lacrosse tournament on demand.

WX at 11 PM (3) May 18     61.0 (16.1)     54.0 (12.2)     29.88 (1011)     SE 5     light rain

Odometer 14: 411.0mi

Z3.6.  Average/max heart rate = 146/166

First erg in a long time. It was too late to run, so I decided to row while watching lacrosse. My arms are tired as they are pretty weak. Ouch. I guess I should erg more.

Splits
Distance:    8000
Time:    36:15.8
Avg/500m:    02:16.0
Drag Factor:    124
Per Mile:    00:07:18

4.04mi, 42:53, 10 MAY 22, Carlisle, Pennsylvania

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

WX at 9 PM (1) May 10 64.0 (17.8) 41.0 (5.0) 30.28 (1025) WSW 3 RH 42

Odometer 21B: 156.3mi

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

A little harder than the last few days but more importantly, I got one in even after getting back late. It doesn't have to be long, but it does have to be consistent if my goal is burning lard and rebuilding lost base. The negative split running back uphill was just a bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.03 21:40 21:40 10:40 10:40 2.03
2.00 42:53 21:13 10:36 10:38 4.03

4.0mi, 44:20, 9 MAY 2022, Carlisle, Pennsylvania

iThink:
Touché Amore, "Lament"
Touché Amore, "Exit Row"

WX at 9 PM (1) May 09 62.1 (16.7) 39.9 (4.4) 30.23 (1023) SW 3 RH 43

Odometer 21B: 152.3mi

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

Not very far, as my legs were feeling a bit tired, but I needed to get one in while I still could and I had some sense of motivation.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:03 22:03 11:01 11:01 2.00
2.02 44:20 22:17 11:02 11:02 4.02

7.03mi, 80:57, 8 MAY 22, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Smiling"
The Connells, "Universal Glue"

WX at 8 PM (0) May 08 60.1 (15.6) 30.9 (-0.6) 30.11 (1019) ESE 6 RH 33

Odometer 21B: 148.3mi

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

Beautiful running weather after the last three days of constant rain. This is not so bad. Today was deliberately zone 3 but not too hard - first day running in literally six days on top of the lack of work I've done all April long. I don't think things are going to relent until late May, sadly. Hoping to keep momentum a bit at least.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:22 18:22 11:16 11:16 1.63
1.88 40:29 22:07 11:46 11:32 3.51
1.88 61:46 21:17 11:19 11:28 5.39
1.64 80:57 19:11 11:42 11:31 7.03

4.0mi, 43:10, 2 MAY 2022, Carlisle, Pennsylvania

iThink:
"Dan Henig, "Subway Dreams"

WX at 9 PM (1) May 02 69.1 (20.6) 44.1 (6.7) 30.03 (1016) NW 3 RH 40

Odometer 21B: 141.3mi

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

Slow start, followed by a smooth midway and finish. Garmin Connect is saying I had a training effect of +8, which I find hard to believe, but today felt okay. But hey, negative splits!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 21:41 21:41 10:50 10:50 2.00
2.02 43:10 21:29 10:38 10:44 4.02

3.0mi on dreadmill, 30:42, 30 APR 22, Fort Worth, Texas

iThink:
The Connells, "Universal Glue"

WX at 8 AM (12) Apr 30 71.1 (21.7) 66.9 (19.4) 29.76 (1007) SSW 13

Odometer 21B: 137.3mi

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

Hard start but I felt a lot better after the first mile and a pit stop at the 1.5mi mark. I was pressed for time, so I cut a mile off. Also, I don't enjoy running on treadmills much, but I needed to get something in while I was on the road.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 30:42 30:42 10:14 10:14 3.00

4.01mi, 44:37, 27 APR 22, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"

WX at 8 PM (0) Apr 27 45.0 (7.2) 25.0 (-3.9) 30.12 (1019) WNW 15G28 RH 45

Odometer 21B: 133.3mi

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

Easy run, just 4, but my right knee is starting to hurt, so I need to stretch out more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:15 22:15 11:07 11:07 2.00
2.01 44:37 22:22 11:08 11:08 4.01

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