5,000m on Concept2 Model D, 22:44.9, 5 JAN 24, Carlisle, Pennsylvania

 iThink: none as I was watching a documentary about a long haul commercial passenger flight from London Heathrow to Sydney (a 24-hour flight).

WX at 9 PM (2) Jan 05     28.0 (-2.2)     19.0 (-7.2)     30.24 (1024)     Calm     

Odometer 21B: ~340mi

TE 4.2/0.0, Z3.6, max Z5.3.  Average/max heart rate = 150/169

First workout in a very long time. I was diagnosed with pneumonia in early December and was finally cleared with a clean bill of health today. First workout in literally over a month. I got chunky and out of shape in the meantime (and I wasn't going to go hangry during x-moose season).

First row in forever was a grind - and the C-Breeze on my Concept2 Model D was dislodged -- meaning the drag factor was greatly increased, although I was fine not getting a blast of air in the face in the winter (and my thought on running was quickly dispelled with the winter storm warning and the fact that it was already below freezing).  I probably should re-fix the C-Breeze, and then crank at a drag factor more like 100 for my first few pulls back.

Good lord am I out of shape.

Splits
Distance:    5000
Time:    22:44.9
Avg/500m:    02:16.5
Drag Factor:    154
Per Mile:    00:07:19

4.29mi, 50:46.57, 26 NOV 23, Carlisle, Pennsylvania

iThink:
Illusive Mind, "Digital Revolution"

WX at 5 PM (22) Nov 26 43.0 (6.1) 39.9 (4.4) 29.91 (1012) ESE 7 light rain; mist RH 88

Odometer 23: 77.6mi

TE 4.5/0.7. Average/max heart rate = 151/170

In spite of the very high HRM numbers, I felt pretty good. I don't know if it's just because of momentum or because it's cold and rainy outside, which usually means my best performances. Either way, I'm glad I got this one in rather than just bagging it off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 25:53 25:53 11:46 11:46 2.20
2.09 50:47 24:53 11:54 11:50 4.29

4.44mi, 53:45, 24 NOV 23, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"
Illusive Mind, "Digital Revolution"
Jamie Christopherson, "A Stranger I Remain (Maniac Mix)"

WX at 6 PM (23) Nov 24 46.9 (8.3) 32.0 (0.0) 30.22 (1023) NW 9 RH 55

Odometer 23: 73.0mi

TE 3.7/0.4. Average/max heart rate = 150/169

First run in a while. Work has been crazy, but also, this is my first non-work jammed up weekend in a while. Too bad the first one is Black Friday. For real. I would've thought that not teaching would've have allowed me time to work out, but no.

Plantar fasciitis still refuses to go away even after stretching.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 16:36 16:36 11:51 11:51 1.40
1.16 30:58 14:22 12:23 12:06 2.56
1.26 46:19 15:21 12:11 12:07 3.82
0.62 53:45 07:26 11:59 12:06 4.44

1.88+2.00mi, 25:32+29:19, 6 NOV 23, Carlisle, Pennsylvania

iThink:
New Model Army, "Whirlwind"
Belly, "Slow Dog"

WX at 8 AM (13) Nov 06 44.1 (6.7) 37.0 (2.8) 30.19 (1022) Calm RH 76
WX at 6 PM (23) Nov 06 57.0 (13.9) 39.0 (3.9) 30 (1015) SE 7 RH 51

Odometer 23: 69.0mi

TE in 2.2/0.0. Average/max heart rate = 137/149
TE out 2.3/0.0. Average/max heart rate = 141/159

I decided to run in to work today, which wasn't bad, but I'm definitely feeling some soreness in my quads from yesterday and today combined. I will ride my bike in tomorrow to give a little bit of a rest.

I stopped for chow on the way back to the house.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.88 25:32 25:32 13:35 13:35 1.88
2.00 54:51 29:19 14:39 14:08 3.88

4.26mi, 50:57, 5 NOV 23, Carlisle, Pennsylvania

iThink:
Illusive Mind, "Digital Revolution"
XiJaro & Pitch, "Always Hope (Original Mix)"

WX at 6 PM (23) Nov 05 53.1 (11.7) 37.9 (3.3) 30.06 (1017) Calm RH 56

Odometer 23: 69.3mi

TE 3.3/0.4. Average/max heart rate = 143/161

First workout literally since my ACFT. Weather was great, and although my plantar fasciitis refuses to go away in spite of stretching and orthotics, today felt pretty good. I was deliberately not going above anaerobic threshold, since this is my first one back in several weeks.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.14 25:16 25:16 11:48 11:48 2.14
2.12 50:57 25:41 12:07 11:58 4.26

Record ACFT, 408 points, 24 OCT 23, Carlisle Barracks, Pennsylvania

 iThink:
Hilary Duff, "Wake Up"

WX at 4 PM (20) Oct 24     71.1 (21.7)     37.9 (3.3)     30.29 (1025)     S 7 RH 30

Odometer 23X: n/a

TE 3.6/0.3 on the erg. Average/max heart rate = 160/170 on my notoriously inaccurate wrist HRM on my Garmin Forerunner 935XT.

My very last Army Combat Fitness Test. I improved in every event except the overhead yeet. However, I did loudly exclaim "YEET" during the standing power throw.  Once again, no sprint-drag-carry or 2-mile run.

I felt surprisingly better for a slightly faster start than I expected on the row, and finished strong. The weather was surprisingly warm, and fortunately, I didn't have to do any of the really painful aerobic events in the sun as it went from the mid-30s to almost 70 degrees under a cloudless sky.

I was thinking about bagging it for only 60 points in each event, but as it turns out, I didn't have it in me to bag it. Instead, I gunned for as best as I thought I could do in each event-- and what surprised me the most was a tossup between deadlifting 230 that I didn't expect, the pushups (where I called it just after 90 points because the requirements to get above that are much harder), or the max score on the plank. What makes all of these really surprising was the virtually complete lack of training base I had done on strength work. I am really gratified to have done this on my last one.

Deadlift: 230lbs = 90pts
Overhead yeet: 7.5m = 67pts
Hand-release pushups: 36 = 91pts
Plank: 3:20 = 100pts
5k row: 22:03.2 = 60pts
Total score: 408/460

3.14mi+lift, 17:30+19:10, 22 OCT 23, Carlisle, Pennsylvania

iThink:
Machinae Supremacy, "Shopmusic"

WX at 7 PM (23) Oct 22 55.9 (13.3) 32.0 (0.0) 29.88 (1011) WNW 15G24 RH 40

Odometer 22: 68.5mi

TE 3.0/0.0 in. Average/max heart rate = 145/158 TE 2.4/0.0 out. Average/max heart rate = 156/163

First time lifting in just about forever. This didn't feel so bad, but I guess I'll find out tomorrow how I really feel. Weather was about perfect, though.

Lifting today:
Hex Bar Deadlift 10/8/5 @150/170/190
Overhead Barbell Press 10/10/10 @65
Lat Pulldown 10/10/10 @85
Plate-loaded leg press 15/12/10 @250
Iso dumbbell chest press 7/6/5 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.61 17:30 17:30 10:52 10:52 1.61
1.53 36:40 19:10 12:32 11:41 3.14

5.53mi+0.44mi, 62:58+6:55, 13 OCT 23, Carlisle, Pennsylvania

iThink:
Velocity Girl, "Finest Hour"
Velocity Girl, "Tales of Brave Aphrodite"

WX at 8 PM (0) Oct 13 53.1 (11.7) 43.0 (6.1) 29.99 (1015) Calm RH 69

Odometer 23: 65.0mi

TE 3.9/0.4. Average/max heart rate = 148/169

First run in a bit. Weather is perfect, and I felt good, but my plantar fasciitis is not cooperating. However, it was a productive run and not feeling gritty or slow. Of course, I haven't run in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:09 19:09 11:36 11:36 1.65
1.12 32:00 12:51 11:28 11:33 2.77
1.13 44:42 12:42 11:14 11:28 3.90
1.63 62:58 18:16 11:12 11:23 5.53
0.44 69:53 06:55 15:43 11:42 5.97

10,000m on Concept2 Model D, 46:21.9, 9 OCT 23, Carlisle, Pennsylvania

 iThink: none as I was watching a documentary starring Ewan and Colin Macgregor about the RAF as I was erging.

WX at 1 PM (17) Oct 09     60.1 (15.6)     39.0 (3.9)     29.8 (1009)     SW 10

Odometer 21B: ~340mi

TE 3.1/0.0, Z2.6, max Z4.3.  Average/max heart rate = 138/155

First 10km erg in a while. I had bagged off most of the last week and I can't afford to do that very much. I just need to stay on it.

Splits
Distance:    10000
Time:    46:21.9
Avg/500m:    02:19.1
Drag Factor:    128
Per Mile:    00:07:28

8,000m on Concept2 Model D, 27:7.722:57, 3 OCT 23, Carlisle, Pennsylvania

iThink: none as I was watching episode 7 of Ahsoka as I was erging.

WX at 10 PM (2) Oct 03     69.1 (20.6)     61.0 (16.1)     30.16 (1021)     WSW 3

Odometer 21B: ~340mi

TE3.2/0.0, Z3.1, max Z4.5.  Average/max heart rate = 144/157

I almost bagged it tonight, but I needed to get something after taking off the last few days. 6+2km didn't feel awesome, but I'm glad I did it.

Splits
Distance:    6000
Time:    27:27.7
Avg/500m:    02:17.3
Drag Factor:    127
Per Mile:    00:07:22

Distance:    2000
Time:    10:30.0
Avg/500m:    02:37.5
Drag Factor:    127
Per Mile:    00:08:27

5.56+0.43mi, 65:06+7:19, 1 OCT 23, Carlisle, Pennsylvania

iThink:
Machinae Supremacy, "Shopmusic"
Jamie Christopherson, "A Stranger I Remain (Maniac Mix)"

WX at 8 PM (0) Oct 01 70.0 (21.1) 59.0 (15.0) 30.19 (1022) W 3 RH 68

Odometer 23: 59.0mi

TE 3.7/0.0. Average/max heart rate = 144/160

Longer run as I haven't done anything recently, so I decided to go judicious at first and experiment with faster turnover, which seems to work. Today was a good run once I was warmed up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:58 19:58 11:57 11:57 1.67
1.13 33:21 13:23 11:51 11:55 2.80
1.13 46:11 12:50 11:21 11:45 3.93
1.63 65:06 18:55 11:36 11:43 5.56
0.42 72:25 07:19 17:25 12:07 5.98

4.27+0.43mi, 48:21+6:59, 28 SEP 23, Carlisle, Pennsylvania

iThink:
Bear McCreary, "The Last Battle Of The Osiris"
Sugarcult, "Majoring in Minors"

WX at 8 PM (0) Sep 28 64.9 (18.3) 55.0 (12.8) 30.2 (1022) E 9 RH 70

Odometer 23: 56.8mi

TE 3.7/0.2. Average/max heart rate = 146/159

For whatever reason, I decided to take a try at a run and I felt FROGGY. Not sure why, but I clocked an unusually fast run today and I felt pretty damn good. I may pay for it later, but I tried to get in a cooldown to see if it'll help tomorrow. I sure hope so.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 24:22 24:22 11:08 11:08 2.19
2.08 48:21 23:59 11:32 11:19 4.27
0.43 55:20 06:59 16:14 11:46 4.70

5,000m on Concept2 Model D, 22:57, 28 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film Sword of Honour (starring a 2001-vintage Daniel Craig) as I was erging.

WX at 9 PM (1) Aug 27     81.0 (27.2)     63.0 (17.2)     29.95 (1014)     NE 7

Odometer 21B: ~340mi

TE3.3/0.0, Z2.9, max Z3.8.  Average/max heart rate = 142/151

My legs were sore from yesterday but I decided to see if I could pull 5km without blowing anaerobic threshold, which I did. This will do for now. But I should do something more substantial tomorrow.

Splits
Distance:    5000
Time:    22:57.0
Avg/500m:    02:17.7
Drag Factor:    127
Per Mile:    00:07:23

8,000m on Concept2 Model D, 37:51, 24 SEP 23, Carlisle, Pennsylvania

 iThink: none as I was watching two episodes of the former TV showed Enlisted as I was erging.

WX at 6 PM (22) Sep 24     64.9 (18.3)     59.0 (15.0)     29.91 (1012)     ENE 6     light rain; mist

Odometer 21B: ~340mi

TE3.1/0.0, Z2.5, max Z4.9.  Average/max heart rate = 136/160

I need to start rowing again given that I take the ACFT in less than a month and I don't want to hate myself for rowing 5K. I am seriously thinking about sandbagging the test to meet minimums+1 or something like that because I am kind of tired of Army bullshit.

I was planning on rowing earlier but no such luck as I had a pill stick in my throat and it was causing massive heartburn symptoms. I finally dislodged it but good god did that suck ass.

I also realized that running to work is coming with consequences that frankly hurt afterwards, so not awesome.

Splits
Distance:    8000
Time:    37:51.0
Avg/500m:    02:21.9
Drag Factor:    127
Per Mile:    00:07:37

3.87mi, 50:51 aggregate, 20 SEP 23, Carlisle, Pennsylvania

iThink:
Kevin Kiner, Deana Kiner, Ludwig Göransson, and Noah Gorelick, "Igyah Kah"
Johnny Marr, "Dynamo"

WX at 8 AM (12) Sep 20 59.0 (15.0) 48.0 (8.9) 30.19 (1022) NW 3 RH 67 WX at 7 PM (23) Sep 20 73.0 (22.8) 55.0 (12.8) 30.14 (1020) Calm RH 53

Odometer 23: 52.1mi

TE in 2.8/0.2. Average/max heart rate = 150/172
TE out 2.3/0.0. Average/max heart rate = 139/162

I decided to try running in to work. My knees did not enjoy it, nor did my right foot, where I've been nursing a bad case of plantar fasciitis. But at least I got something in, which was the goal.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.92 22:39 22:39 11:48 11:48 1.92
1.95 50:51 28:12 14:28 13:08 3.87

4.29mi, 49:27, 16 SEP 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Majoring in Minors"

WX at 8 PM (0) Sep 16 66.9 (19.4) 50.0 (10.0) 29.96 (1014) WSW 6 RH 54

Odometer 23: 48.2mi

TE 3.8/0.5. Average/max heart rate = 149/171

Weather was too good to pass up and I went out for what I thought would be 4 easy. By about 2/3 through I felt pretty good and started to speed up, which generated a significant negative split. I also took some time to cool off afterwards, which I hope will affect how I feel.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 26:01 26:01 11:50 11:50 2.20
2.09 49:27 23:26 11:13 11:32 4.29

5.05mi, 58:04, 13 SEP 23, Carlisle, Pennsylvania

iThink:
High Vis, "Trauma Bonds"

WX at 8 PM (0) Sep 13 72.0 (22.2) 55.0 (12.8) 29.95 (1014) Calm RH 55

Odometer 23: 43.6mi

TE 3.8/0.2. Average/max heart rate = 148/168

First run in a while-- 8 days. Work has been crazy again, but the weather is starting to cool off and it was too good an opportunity to pass up. I got caught in the second leg at a soccer game being played at Dickinson College when the national anthem was played, which explains the unusual negative split in the second leg. The return leg was also remarkably fast, which I chalk up to some of the momentum I picked up on the mid-point.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:21 19:21 11:48 11:48 1.64
1.78 39:32 20:11 11:20 11:34 3.42
1.63 58:04 18:32 11:22 11:30 5.05

4.03mi, 49:39, 5 SEP 23, Carlisle, Pennsylvania

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

WX at 93.0 (33.9) 68.0 (20.0) 29.94 (1013) N 6 RH 77 Heat Index 97.3 (36.3)

Odometer 23: 38.6mi

TE 3.0/0.2. Average/max heart rate = 146/162

I decided I had just enough energy (a day of relatively few interactions with people) to get in a run, even though the heat index was 97 when I started. I figured I'd go easy and see how I felt, which was surprisingly good given the heat. I also had taken a few days off so I needed to get this one in while I still had the wherewithal to do so. I was rewarded with a fairly steady run for pace, which was probably a good thing. Certainly better than Doing Nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 24:41 24:41 12:17 12:17 2.01
2.03 49:39 24:58 12:18 12:17 4.04

5.06mi, 59:59.8, 31 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"


WX at 8 PM (0) Aug 31 75.9 (24.4) 46.0 (7.8) 30.06 (1017) N 6 RH 34

Odometer 23: 34.5mi

TE 3.4/0.0. Average/max heart rate = 145/156

Normally I wouldn't run two days in a row but today's weather was so uncharacteristically nice (and not humid) for August that I had to go. I was rewarded with a remarkably fast run relative to what I've done, which I chalk up to the weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:19 19:19 11:51 11:51 1.63
1.78 40:25 21:06 11:51 11:51 3.41
1.65 60:00 19:35 11:52 11:51 5.06

5.05mi, 61:29, 30 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"


WX at 8 PM (0) Aug 30 78.1 (25.6) 55.0 (12.8) 29.81 (1009) WNW 12 RH 45

Odometer 23: 29.5mi

TE 3.2/0.0. Average/max heart rate = 149/160

Weather was quite nice for this time of the year - I was disciplined about not going too hard, but today felt better than other runs this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:10 19:10 11:46 11:46 1.63
1.78 40:53 21:43 12:12 11:59 3.41
1.64 61:29 20:36 12:34 12:10 5.05

8,000m on Concept2 Model D, 37:19, 29 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film Rise of the Synths as I was erging.

WX at 9 PM (1) Aug 27     81.0 (27.2)     63.0 (17.2)     29.95 (1014)     NE 7

Odometer 21B: ~340mi

TE 3.2/0.0, Z2.9, max Z3.7.  Average/max heart rate = 141/150

Another 10k that was cut at 8k. I didn't feel like going further as I could feel it in the top of my back - I don't want to go too hard too fast and get injured. But what I did like was being able to pull 8k without stopping. I was tempted to hold at the 4k split, but decided to keep pulling, and I'm glad I did. Taking a day or two off in between seems to be working.

Splits
Distance:    8000
Time:    37:19.0
Avg/500m:    02:19.9
Drag Factor:    127
Per Mile:    00:07:30

5.07mi, 62:15, 28 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
The Smiths, "There Is A Light That Never Goes Out" (soundcheck at the Barrowlands)

WX at 9 PM (1) Aug 28 77.0 (25.0) 62.1 (16.7) 30 (1015) S 6 RH 60

Odometer 23: 24.4mi

TE 3.2/0.0. Average/max heart rate = 149/164

A bit later than I wanted, but I was able to get one in anyway, and that worked out. My legs were tired, which is to be expected, but I need to maintain momentum. Working thru the plantar fasciitis, which remains nagging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:48 19:48 12:04 12:04 1.64
1.79 41:46 21:58 12:16 12:11 3.43
1.64 62:15 20:29 12:29 12:17 5.07

8,000m on Concept2 Model D, 38:43, 27 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film RED as I was erging.

WX at 9 PM (1) Aug 27     81.0 (27.2)     63.0 (17.2)     29.95 (1014)     NE 7

Odometer 21B: ~340mi

TE3.3/0.1, Z2.7, max Z4.1.  Average/max heart rate = 139/154

First erg in a bit. I wasn't feeling very strong, so I didn't go the 10km I plugged in - I quit at the 8k mark. I figure if I feel better later, then I'll try that distance, but going 10km from cold start is rarely a good idea.

Splits
Distance:    8000
Time:    38:43.0
Avg/500m:    02:25.2
Drag Factor:    123
Per Mile:    00:07:47

5.52mi, 65:46, 26 AUG 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"

WX at 9 PM (1) Aug 26 77.0 (25.0) 64.0 (17.8) 29.88 (1011) SW 3 RH 64

Odometer 23: 19.4mi

TE 3.8/0.1. Average/max heart rate = 154/170

Longest run so far, but I forced myself to get out the door. It could have very easily turned out the other way, so I'm glad I went. Not fast, and it was dark when I started. The only reason leg 3 was fast was because I was trying to catch up to someone in front of me. I'd been slacking the last few days, so I needed to get back in the groove again.

Plantar fasciitis is bothering me, and it's been nagging. Time for the orthotics again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:10 19:10 11:41 11:41 1.64
1.11 32:27 13:17 11:58 11:48 2.75
1.13 45:40 13:13 11:42 11:46 3.88
1.64 65:46 20:06 12:15 11:55 5.52

5.02mi, 58:58, 22 AUG 23, Carlisle, Pennsylvania

iThink:
Dentist, "New Dress"


WX at 2 PM (18) Aug 22 81.0 (27.2) 53.1 (11.7) 30.12 (1019) Variable 6 RH 38

Odometer 23: 13.9mi

TE 4.0/0.1. Average/max heart rate = 153/169

First five-mile run in a long while. Normally I never run in the mid-day during August, but today's weather was unheard of, so I went. No walking today, that's a good sign. Lots of time spent in zone 4, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:59 18:59 11:30 11:30 1.65
1.73 39:06 20:07 11:38 11:34 3.38
1.64 58:58 19:52 12:07 11:45 5.02

4.05mi, 49:22, 19 AUG 23, Carlisle, Pennsylvania

iThink:
Paramore, "That's What You Get"
Paramore, "Emergency"
Sugarcult, "Dead Living"

WX at 3 PM (19) Aug 19 82.9 (28.3) 50.0 (10.0) 30.04 (1017) WNW 7 RH 31

Odometer 23: 8.9mi

TE 3.7/0.4. Average/max heart rate = 148/170

First four-mile run in a while, which I couldn't pass up because of the weather (the coolest day I have seen in an August in a long while). Not fast, not especially hard until the last uphill, but I really needed this run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 24:28 24:28 12:07 12:07 2.02
2.03 49:22 24:54 12:16 12:11 4.05

3.2mi, 40:09, 16 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Aug 16 81.0 (27.2) 63.0 (17.2) 29.94 (1013) SW 3 RH 54

Odometer 23: 8.1mi

TE 3.3/0.0. Average/max heart rate = 146/165

First run in a LONG while. Knees hurt noticeably at first, but settled in after a bit over a mile. I hope I'm not sucking ass tomorrow as a result of this run. Slow, but the point of this one was to get out the door and I didn't feel like rowing tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.58 20:01 20:01 12:40 12:40 1.58
1.62 40:09 20:08 12:26 12:33 3.20

5,000m on Concept2 Model D, 22:54.3, 15 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film Lyubov as I was erging.

WX at 10 PM (2) Aug 15     82.0 (27.8)     66.9 (19.4)     29.82 (1009)     Calm     

Odometer 21B: ~340mi

TE3.8, Z3.6, max Z5.1.  Average/max heart rate = 149/164

It's easier if I'm saying I just have to erg for 25 minutes; it feels less daunting to start. I felt better today, although I might be getting re-limbered up after yesterday's effort. I was rowing a bit inside anaerobic threshold for most of it, but decided for some dumb reason to sprint in the finish in the last 200m. I should eventually get back to my usual 10km, but this week is not the week for it. Maybe once I get more used to work.

Still, better than nothing, so I'll take it.

Splits
Distance:    5000
Time:    22:54.3
Avg/500m:    02:17.4
Drag Factor:    127
Per Mile:    0:07:22

5,000m on Concept2 Model D, 22:53.0, 14 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching Atlas-Waterdogs on ESPN+ on demand.

WX at      10 PM (2) Aug 14     79.0 (26.1)     70.0 (21.1)     29.82 (1009)     ESE 7     

Odometer 21B: ~340mi

TE3.9, Z3.9, max Z5.3.  Average/max heart rate = 152/167

This is literally the first workout I have done since 27 June. Work got worse in the meantime. I've been judicious about my knees because after running, I feel it, bad. So tonight was a night of erging, and watching lacrosse on TV.

I am insanely out of shape. But I need to be disciplined about getting back in the groove or it will get worse.

Splits
Distance:    5000
Time:    22:53.0
Avg/500m:    02:17.3
Drag Factor:    124
Per Mile:    0:07:22

4.87mi, 58:51, 27 JUN 23, Carlisle, Pennsylvania

iThink:
The Cure, "Taking Off"
The Bats, "Courage"

WX at 9 PM (1) Jun 27 70.0 (21.1) 66.0 (18.9) 29.74 (1007) ESE 5 thunder in the vicinity RH 87

Odometer 23: 4.9mi

TE 3.4/0.0. Average/max heart rate = 145/162

First run in a while. Work has been bad again. When I started running, my skin started to itch a little bit, but my joints and ankles really started to hurt noticeably. After about a mile, it went away, and by 2.5mi, I felt better. I needed this run.

New shoes, another set of Asics GT-IIs, as they were cheap, and honestly, they seem to do about as well as the GT-IIs I ran in when I was in 10th grade.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 26:12 26:12 11:55 11:55 2.20
2.67 58:51 32:39 12:14 12:05 4.87

3.99mi, 49:11 aggregate, 21 JUN 23, Carlisle, Pennsylvania

iThink:
Dayglow, "Can I Call You Tonight?"

WX at 7 AM (11) Jun 21 64.0 (17.8) 53.1 (11.7) 30.19 (1022) ENE 12 RH 68
WX at 9 PM (1) Jun 21 62.1 (16.7) 55.0 (12.8) 30.2 (1022) SE 14 RH 78 light rain

Odometer 22: 200.5mi

TE 2.6/0.0. Average/max heart rate = 143/164

Running to work because traffic is bad and it's actually faster to run to work even as slow as I am than to drive. For real.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 24:50 24:50 12:25 12:25 2.00
1.99 49:11 24:21 12:14 12:20 3.99

6.38mi, 69:00 aggregate, 14 JUN 23, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"
Perturbator, "Raining Steel"

WX at 7 AM (11) Jun 14 61.0 (16.1) 55.9 (13.3) 29.58 (1001) Calm light rain RH 83

Odometer 22: 196.5.1mi

TE 3.8/0.0. Average/max heart rate = 143/169

Mandatory Army Birthday fun run. I was going to see how I was going to feel but I was definitely feeling it in the right knee on the return. I was not expecting to run the speed I did in the main part of the run, though!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 16:52 16:52 11:01 11:01 1.53
3.33 50:52 34:00 10:13 10:28 4.86
1.52 69:00 18:08 11:56 10:49 6.38

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