4.00mi on dreadmill, 41:11, 22 MAR 24

iThink:
Corrosion of Conformity, "Rabid Dogs"

WX at 7 PM (23) Mar 18 39.9 (4.4) 18.0 (-7.8) 29.83 (1010) W 16G29 RH 30

Odometer 23: 179.3mi

TE 3.5/0.2. Average/max heart rate = 143/157

It has been snowing outside the entirety of today, so I didn't run outside. Instead, it was time for the dreadmill, one that has frankly seen better days. The treadmill setting on my Garmin Forerunner 735 is off as it gauged me as running 8-something minute miles, something I am highly unlikely to do right now. Or potentially in the future.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:49 10:49 10:49 10:49 1.00
1.00 0:21:03 10:14 10:14 10:31 2.00
1.00 0:31:07 10:04 10:04 10:22 3.00
1.00 0:41:11 10:04 10:04 10:18 4.00

4.92mi, 57:32, 18 MAR 24, Carlisle, Pennsylvania

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

WX at 7 PM (23) Mar 18 39.9 (4.4) 18.0 (-7.8) 29.83 (1010) W 16G29 RH 30

Odometer 23: 175.1mi

TE 3.3/0.0. Average/max heart rate = 142/151

I was feeling like I was almost going to bag it today, then decided to jam one out and today was not bad, although my legs were starting to feel tired. I won't run tomorrow, so I might have some recovery at hand. Heart rate felt unusually low, although it was snowing (some occasional snowflakes) on my return leg. It was especially breezy today, so some of I'd chalk to the wind, some just still being out of shape.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 25:39 25:39 11:40 11:40 2.20
2.12 51:37 25:58 12:15 11:57 4.32

4.31mi, 51:50, 16 MAR 24, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Mar 16 59.0 (15.0) 28.9 (-1.7) 29.73 (1006) SW 9 RH 31

Odometer 23: 170.8mi

TE 3.7/0.0. Average/max heart rate = 150/168

I almost bagged it today, but I was feeling run down so I decided to get in a short run, and I feel better for doing it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.21 26:33 26:33 12:01 12:01 2.21
2.10 51:50 25:16 12:02 12:01 4.31

4.92mi, 57:32, 14 MAR 24, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Steps"
Alvvays, "Pomeranian Spinster"

WX at 1 PM (17) Mar 14 73.9 (23.3) 41.0 (5.0) 30.04 (1017) W 3 RH 30

Odometer 24: 4.9mi

TE 3.7/0.0. Average/max heart rate = 150/168

Forcing myself to run before doing anything else today. I stayed up far too late last night but I want to be disciplined about getting back into exercising again (with an immediate goal of burning lard). Today was a bit longer than I intended but I'm good with it. Heart rate was higher than usual, but I chalk that up to today's temperature, since it's the warmest day so far this year. I did a little work with the massage gun beforehand which staved off some of the pain I had from yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.62 07:35 07:35 12:14 12:14 0.62
2.19 32:19 24:44 11:18 11:30 2.81
2.11 57:32 25:13 11:57 11:42 4.92

7.05mi, 85:11, 13 MAR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Pressed"

WX at 11 AM (15) Mar 13 59.0 (15.0) 36.0 (2.2) 29.95 (1014) WNW 3 RH 41

Odometer 23: 166.5mi

TE 3.5/0.0. Average/max heart rate = 149/172

First run in a bit, trying to close out work stuff. I had a tweak in my right ankle bad enough where I was significantly slowed down on the return leg going uphill. I was being more judicious but in general I wasn't trying to be ambitious - as this is effectively a first run in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:14 19:14 11:39 11:39 1.65
1.89 41:48 22:34 11:56 11:48 3.54
1.87 64:03 22:15 11:54 11:50 5.41
1.65 85:11 21:07 12:48 12:04 7.06

8,000m on Concept2 Model D, 37:18.0, 6 MAR 24, Carlisle, Pennsylvania

iThink: none as I was watching the most recent episode of Halo on Paramount Plus.

WX at Noon (17) Mar 06     52.0 (11.1)     48.9 (9.4)     29.99 (1015)     E 9     mist

Odometer 21B: ~340mi

TE 2.9/0.0, Z2.4, max Z4.6.  Average/max heart rate = 135/159

First row in a while. I'd planned on going 10km but decided to call it at 8km. It's foggy and I probably should've done an easier outdoor run, but I didn't feel like going outside yet.

Splits
Distance:    8000
Time:    37:18.0
Avg/500m:    02:19.9
Drag Factor:    121
Per Mile:    00:07:30

4.0mi+lift, 47:43, 5 MAR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"

WX at 11 AM (16) Mar 05 52.0 (11.1) 46.9 (8.3) 30.08 (1018) E 6 light rain; mist

Odometer 23: 159.5mi

TE 4.3/0.0. Average/max heart rate = 156/164

When I run the indoor track at Carlisle Barracks, the working heart rate is markedly higher than when I'm running outside. This is fine if I want to put in a hard day, but I also decided to get in some lifting, although not enough as I was pressed at the back end with another engagement.

Lifting today:
Deadlift 10/10/10 @135
Overhead Barbell Press 10/10/10 @65

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:52 11:52 11:52 11:52 1.00
1.00 23:47 11:55 11:55 11:53 2.00
1.00 35:46 11:59 11:59 11:55 3.00
1.00 47:43 11:57 11:57 11:56 4.00

4.32mi, 52:09, 3 MAR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"

WX at 1 PM (18) Mar 03 62.1 (16.7) 42.1 (5.6) 30.22 (1023) N 7 RH 47

Odometer 23: 155.3mi

TE 3.2/0.0. Average/max heart rate = 142/164

Tough week at work, and today wasn't as long as I would've liked, but the way my legs felt at the beginning, this was the most advisable distance. Longer than that would've been a bad idea. I have this week to get back on the recovery train.

Today's negative split was a nice gift!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 27:12 27:12 12:22 12:22 2.20
2.12 52:09 24:57 11:46 12:04 4.32

7.61mi, 85:49, 26 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pressed"
Touché Amoré, "Steps"

WX at 7 PM (0) Feb 26 53.1 (11.7) 33.1 (0.6) 29.98 (1015) ESE 7 RH 46

Odometer 23: 151.0mi

TE 4.0/0.2. Average/max heart rate = 151/167

After bagging off the entirety of last week, it was 62 degrees when I left the office. That was enough enticement to get into shorts and t-shirt and run hard. I'm glad I was able to hold the intensity I did, although I have to be careful to stretch so I don't aggravate my plantar fasciitis. But today was worth the hard effort, and I feel a lot better for doing it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:23 18:23 11:09 11:09 1.65
2.15 43:26 25:03 11:39 11:26 3.80
2.17 67:26 24:00 11:04 11:18 5.97
1.64 85:49 18:23 11:13 11:17 7.61

7.7mi, 88:29, 19 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pressed"
Alvvays, "Pecking Order"

WX at 4 PM (21) Feb 19 46.0 (7.8) 18.0 (-7.8) 30.17 (1021) NNW 5 RH 32

Odometer 23: 143.4mi

TE 3.6/0.0. Average/max heart rate = 153/165

Today was harder than I expected...but as long as I wanted and my knees don't hurt too bad. Yet. Also, I was spared plantar fasciitis pain, mostly because I stopped to stretch certain things attached to it before I got too far. Why it didn't occur to me to do that earlier...oops. Rewarding in spite of level of intensity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 18:31 18:31 11:05 11:05 1.67
2.17 43:12 24:41 11:22 11:15 3.84
2.21 68:04 24:52 11:15 11:15 6.05
1.65 88:29 20:25 12:22 11:29 7.70

6.66mi, 77:42, 16 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pressed"
Dos Gringos, "Going In For Guns"
Sugarcult, "Dead Living"

WX at 7 PM (0) Feb 16 41.0 (5.0) 21.0 (-6.1) 29.92 (1013) Calm RH 44

Odometer 23: 136.7mi

TE 3.5/0.0. Average/max heart rate = 148/163

Trying to run into zone 4 but surprisingly difficult to get it done except on uphills. I don't think heart rate is commensurate with effort, but the other irritant was my plantar fasciitis, which flared up again. However, it's supposed to snow tomorrow, so I needed to get a hard run in, which this largely was, in spite of the task effort and zone figures. Standard adjustment at the end for the correct distance.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:56 18:56 11:33 11:33 1.64
2.15 44:46 25:50 12:01 11:49 3.79
1.19 58:14 13:28 11:19 11:42 4.98
1.68 77:42 19:28 11:35 11:40 6.66

3.4mi, 35:44, 13 FEB 24, Alexandria, Virginia

iThink:
AC/DC, "Thunderstruck"

WX at 9 PM (2) Feb 13 43.0 (6.1) 26.1 (-3.3) 29.93 (1013) WSW 6

Odometer 23: 130.0mi

TE 3.5/0.4. Average/max heart rate = 154/165

Not a fan of the treadmill, but the area where I'm staying isn't very runnable, so I decided to hit the treadmill rather than just bag it today. What I wasn't counting on was a Max VO2 run on the treadmill as I was well into zone 4, which I don't seem to hit while I'm out on the roads. Interestingly, indoor tracks also work me at that level of intensity as well. Not sure why as it's always preferable to run outside if conditions permit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.40 04:21 04:21 10:52 10:52 0.40
1.00 14:54 10:33 10:33 10:39 1.40
1.00 25:35 10:41 10:41 10:40 2.40
1.00 35:44 10:09 10:09 10:30 3.40

7.05mi, 82:37, 10 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pressed"

WX at 4 PM (21) Feb 10 59.0 (15.0) 43.0 (6.1) 29.79 (1008) ENE 3 RH 55

Odometer 23: 124.8mi

TE 3.4/0.0. Average/max heart rate = 149/160

Long run today, mostly at threshold pace. I didn't want to go too hard as my knees are feeling it right now, but I got what I wanted out of today's run, especially given the warm weather today. Today was very consistent, which is what I wanted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:02 19:02 11:36 11:36 1.64
1.96 42:11 23:09 11:49 11:43 3.60
1.80 63:06 20:55 11:37 11:41 5.40
1.65 82:37 19:31 11:50 11:43 7.05

4.6mi, 55:41, 8 FEB 24, Chantilly, Virginia

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Pomeranian Spinster"

WX at 5 PM (22) Feb 08 55.9 (13.3) 28.0 (-2.2) 30.21 (1023) SSE 8 RH 34

Odometer 23: 126.5mi

TE 3.1/0.0. Average/max heart rate = 146/162

Not a bad run that I almost didn't do. My legs are starting to feel tired, but cardio-wise I seem to be doing pretty well at my current level of work. Not the long run I was hoping for, but maybe I'll do one this weekend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.14 13:37 13:37 11:57 11:57 1.14
1.20 28:00 14:23 11:59 11:58 2.34
1.14 42:10 14:10 12:26 12:07 3.48
1.12 55:41 13:31 12:04 12:06 4.60

4.1mi, 47:59, 7 FEB 24, Chantilly, Virginia

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Pressed"

WX at 5 PM (22) Feb 07 51.1 (10.6) 21.9 (-5.6) 30.27 (1025) Calm RH 31

Odometer 23: 121.9mi

TE 3.2/0.0. Average/max heart rate = 148/164

My schedule is a little jumbled so I decided to jam out a run today. It was chillier than I would've liked, but it was fine, and the speed was surprisingly good (although maybe a factor of the weather).

Of course I stretched out the last leg to make sure the run was 6.66mi.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.62 06:59 06:59 11:16 11:16 0.62
1.66 26:27 19:28 11:44 11:36 2.28
1.50 44:24 17:57 11:58 11:45 3.78
0.32 47:59 03:35 11:12 11:42 4.10

5.06mi, 59:10, 4 FEB 24, Carlisle, Pennsylvania

Think:
Sugarcult, "Dead Living"
Alvvays, "Pressed"

WX at 5 PM (22) Feb 04 51.1 (10.6) 19.0 (-7.2) 29.93 (1013) N 6 RH 28

Odometer 23: 117.7mi

TE 3.4/0.0. Average/max heart rate = 147/165

I was going to take today off, but I'll be on the road tomorrow so I got one in, a bit harder than my previous runs, although a bit abbreviated as I started later than I wanted for a longer run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:22 19:22 11:44 11:44 1.65
1.78 40:39 21:17 11:57 11:51 3.43
1.63 59:10 18:31 11:22 11:42 5.06

4.3mi, 54:07, 3 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pomeranian Spinster"

WX at 6 PM (23) Feb 03 46.0 (7.8) 19.9 (-6.7) 30.05 (1017) Calm RH 35

Odometer 23: 117.7mi

TE 3.1/0.0. Average/max heart rate = 146/154

Moderate intensity run, mostly to get some mileage in, but also warm enough where I ran in shorts.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.21 27:33 27:33 12:28 12:28 2.21 2.09 54:07 26:33 12:42 12:35 4.30

4.29mi, 51:33.6, 2 FEB 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pecking Order"

WX at 8 PM (1) Feb 02 43.0 (6.1) 25.0 (-3.9) 30.04 (1017) NNE 12G20 RH 48

Odometer 23: 113.4mi

TE 3.1/0.0. Average/max heart rate = 146/154

I almost bagged it today. Was feeling a bit tired after getting back but realized I could squeeze one in and I felt a lot better after the fact. Weather was a bit breezy but not bad at all for this time of the year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.21 25:30 25:30 11:32 11:32 2.21
2.08 51:33 26:03 12:31 12:01 4.29

10,000m on Concept2 Model D, 46:57.9, 1 FEB 24, Carlisle, Pennsylvania

 iThink: none as I was watching the Buffalo Bandits-Colorado Mammoth game on streaming.

WX at 8 PM (1) Jan 30     37.9 (3.3)     27.0 (-2.8)     30.13 (1020)     SSE 8

Odometer 21B: ~340mi

TE 3.3/0.0, Z2.9, max Z5.2.  Average/max heart rate = 142/167

I feel better about rowing, but getting back to the muscular endurance to pull 10km is a slow thing. I was stopping to skip through the commercial breaks and was able to finish strong, but I rowed tonight mostly becuse I didn't want to run in the dark.

Splits
Distance:    10000
Time:    46:57.9
Avg/500m:    02:20.9
Drag Factor:    121
Per Mile:    00:07:33

4.26mi, 55:51, 30 JAN 24, Carlisle, Pennsylvania

iThink:
Kirsty MacColl, "Tread Lightly"
For Against, "The Pennines"

WX at 8 PM (1) Jan 30 37.9 (3.3) 27.0 (-2.8) 30.13 (1020) SSE 8 RH 64

Odometer 23: 109.1mi

TE 2.5/0.0. Average/max heart rate = 138/147

Today was the steady recovery at distance and is the first real recovery run I've done in a while. I'm glad I did it since I seriously thought about bagging it today. But this was good for the joints, the heart, and my well-being. So I'll take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.26 55:51 55:51 13:07 13:07 4.26

4.0mi, 45:56, 29 JAN 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pecking Order"
Illusive Mind, "Digital Revolution"

WX at 5 PM (22) Jan 29 43.0 (6.1) 27.0 (-2.8) 30 (1015) NW 9G20 RH 52

Odometer 23: 104.8mi

TE 3.6/0.0. Average/max heart rate = 151/160

For going as hard as I felt, the training effect is deceptive. I felt like I was working much harder than the heart rate would suggest. I also had virtually perfect conditions for this run, weatherwise. Tomorrow needs to be steady recovery at distance.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 22:12 22:12 11:09 11:09 1.99
2.01 45:57 23:45 11:49 11:29 4.00

6.66mi, 81:48, 27 JAN 24, Carlisle, Pennsylvania

iThink:
Kirsty MacColl, "The End of A Perfect Day"
Kirsty MacColl, "You Just Haven't Earned It Yet, Baby"
The National, "Available"


WX at Noon (17) Jan 27 52.0 (11.1) 39.9 (4.4) 30.22 (1023) NW 6 RH 63

Odometer 23: 100.8mi

TE 4.0/0.0. Average/max heart rate = 147/161

First outdoor run in a while. I'm glad I got it in, as there's a short window of opportunity while it's nice and before it starts raining again. As usual, a little rough start, but I felt much better after the first 35 minutes.

Of course I stretched out the last leg to make sure the run was 6.66mi.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:12 20:12 12:23 12:23 1.63
2.14 46:38 26:26 12:21 12:22 3.77
1.21 61:02 14:24 11:54 12:15 4.98
1.68 81:48 20:46 12:22 12:17 6.66

4.02mi, 49:11, 24 JAN 24, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
U2, "I Will Follow"

WX at 6 PM (23) Jan 24 39.9 (4.4) 37.0 (2.8) 30.32 (1026) ESE 5 mist

Odometer 23: 94.1mi

TE 4.0/0.1. Average/max heart rate = 152/163

Inconsistent, a bit hard at first, followed by an easier mile, and then progressively speeding up as I warmed up. I'm glad I got this in, but I'm taking a break tomorrow. No lifting today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:33 11:33 11:33 11:33 1.00
1.00 23:47 12:14 12:14 11:53 2.00
1.00 36:28 12:41 12:41 12:09 3.00
1.04 49:11 12:43 12:13 12:10 4.04

4.0mi, 52:27, 23 JAN 24, Carlisle, Pennsylvania

iThink:
Velocity Girl, "Labrador"
The Connells, "Universal Glue"
Velocity Girl, "Tales of Brave Aphrodite"
Journey, "Only the Young"

WX at 8 PM (1) Jan 23 39.0 (3.9) 27.0 (-2.8) 30.48 (1032) ESE 6

Odometer 23: 90.0mi

TE 3.2/0.0 in. Average/max heart rate = 142/149

Recovery run after yesterday. Some more desultory lifting, but mostly to not be too sore after yesterday. I was being very disciplined not to blow anaerobic threshold pace.

Lifting today:
Deadlift 10/10/10 @125
Overhead Barbell Press 10/10/10 @65
Squat 10/10/10 @45


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:22 13:22 13:22 13:22 1.00
1.00 26:24 13:02 13:02 13:12 2.00
1.00 39:23 12:59 12:59 13:08 3.00
1.00 52:27 13:04 13:04 13:07 4.00

4.02mi, 47:36, 22 JAN 24, Carlisle, Pennsylvania

iThink:
Perturbator, "Raining Steel"
Alvvays, "He's On The Beach"

WX at 7 PM (0) Jan 22 34.0 (1.1) 16.0 (-8.9) 30.5 (1032) Calm

Odometer 23: 86.0mi

TE 4.7/0.1. Average/max heart rate = 160/171

First run since the ice storm that hit us a few days ago. First indoor run in a very long while, preceded by 3x10 deadlift @ 135, something else I haven't done in a very long while either. I decided to see how I might feel, but what I didn't expect was running well into zone 4/5. It didn't feel that hard, but I'm also trying to settle back in to something that approximates running again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:40 11:40 11:40 11:40 1.00
1.00 23:35 11:55 11:55 11:47 2.00
1.00 35:24 11:49 11:49 11:48 3.00
1.02 47:36 12:12 11:58 11:50 4.02

10,000m on Concept2 Model D, 44:44.9, 20 JAN 24, Carlisle, Pennsylvania

iThink: none as I was watching the Buffalo Bandits-New York Riptide game on streaming.

WX at 4 PM (21) Jan 20     24.1 (-4.4)     8.1 (-13.3)     30.1 (1019)     W 13     

Odometer 21B: ~340mi

TE 4.1/0.0, Z3.0, max Z5.2.  Average/max heart rate = 144/167

First 10km, although I was stopping long enough to skip through commercials, so not a continuous 10km. I feel better and I was pulling faster than I would've expected -- although I still have work to do. I was meaning to row yesterday and just bagged it. I should do better.

Splits
Distance:    10000
Time:    47:22.0
Avg/500m:    02:22.1
Drag Factor:    125
Per Mile:    00:07:37

8,000m on Concept2 Model D, 37:17, 17 JAN 24, Carlisle, Pennsylvania

 iThink: none as I was watching an episode or two of Lucifer.

WX at 10 PM (3) Jan 17     16.0 (-8.9)     1.9 (-16.7)     30.14 (1020)     W 3

Odometer 21B: ~340mi

TE 4.5/0.0, Z3.4, max Z5.2.  Average/max heart rate = 148/167

Working back on base, but it's a work in progress. I can do fine with 5km,  but beyond that, it's tough. By the 6.5km mark, I have to take a short break. I need to work on endurance. I had to stop about a 1km later.

At least I got 8km in, which is better than the alternative of doing nothing but eating, which I briefly contemplated.  But I need to get back in shape.  I'd run, but the temperature is pretty inhospitable and there's snow and ice on the ground, so no running until it's dry again.

Splits
Distance:    8000
Time:    37:17
Avg/500m:    02:19.8
Drag Factor:    125
Per Mile:    00:07:30

2x5,000m on Concept2 Model D, 23:16.5 + 23:02.3, 15 JAN 24, Carlisle, Pennsylvania

iThink: none as I was watching a few episodes of the show of Lucifer on Netflix.

WX at 7 PM (0) Jan 15     26.1 (-3.3)     19.0 (-7.2)     30.19 (1022)     Calm     

Odometer 21B: ~340mi

TE 4.2/0.0, Z3.6, max Z5.3.  Average/max heart rate = 150/168

I spent the last day and a half eating a lot of pizza and drinking a lot. This is a deliberate attempt to make up for that (given that I gave up a 152/90 blood pressure reading earlier today, so that's also not good).

I did two sets of 5k, with harder finishes at the end. I was pleasantly surprised at my ability to hold effort well into anaerobic threshold pace, especially on the second set that I was pulling harder than the first. This is improvement, and this is better than the run that I contemplated doing were it not for the sub-freezing temperatures and snow coming down.

Splits
Distance:    5000
Time:    23:16.5
Avg/500m:    02:19.6
Drag Factor:    125
Per Mile:    00:07:29

Distance:    5000
Time:    23:02.3
Avg/500m:    02:18.2
Drag Factor:    125
Per Mile:    00:07:25

4.31mi+lift, 52:01, 13 JAN 24, Carlisle, Pennsylvania

iThink:
KINETICA & Dreamy, "Remember Me" (Original Mix)

WX at 4 PM (21) Jan 13 39.9 (4.4) 18.0 (-7.8) 29.54 (1000) W 22G40 RH 41

Odometer 23: 82.0mi

TE 4.5/0.0. Average/max heart rate = 154/165

First run since November. I had kicked pneumonia in December and the weather was pretty, albeit super-gusty. If the weather holds, I may try to get another one in tomorrow.

Lifting today:
Dumbell deadlift 10@50ea
Dumbell overhead press 10@20ea
Dumbell row 10@30ea

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 26:32 26:32 12:04 12:04 2.20
2.11 52:01 25:29 12:05 12:04 4.31

5,000m on Concept2 Model D, 22:40.3, 9 JAN 24, Carlisle, Pennsylvania

 iThink: none as I was watching an episode of the 2016 show Lucifer. Seriously.

WX at           7 PM (0) Jan 09     54.0 (12.2)     50.0 (10.0)     29.34 (993)     SE 7G28     light rain; mist

Odometer 21B: ~340mi

TE 4.2/0.0, Z2.6, max Z4.3.  Average/max heart rate = 154/174

Got back into the erg since it's raining hard outside and was predictably dark by the time I got back to the house. Still going to be chunky for a while but I'm doing this to get back into some kind of exercise rhythm.

Much more reasonable at the drag factor I selected (versus the much more difficult 154 from the last time). I'll leave the C-Breeze off for now since it's still chilly (and I'm not running my heater very high since heat rises to the second floor).

Preceded row with 10x50# dumbbell deadlift and 10x50# dumbbell squat. I think that's actually probably sufficient for now, depending on how I feel about mobility work. I think I'd benefit from an olympic bar and cage, but that is going to have to wait until I move to a place where I have a lot more space.

Recovery's gotta start somewhere.

Splits
Distance:    5000
Time:    22:40.3
Avg/500m:    02:16.0
Drag Factor:    119
Per Mile:    00:07:18

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