4.2mi, 56:10, 15 MAY 25, Lorton, Virginia

iThink:
soccer mommy - Abigail (117 bpm)
Daffo - Absence Makes the Heart Grow (140 bpm)
AC/DC - If You Want Blood (You Got It) (141 bpm)

WX at 6 PM (22) May 15 79.3 (26.3) 63.7 (17.6) 29.78 (1008) S 8 RH 58
Odometer 25A: 355.6mi
TE 2.7/0.0. Exercise Load 48. Average/max heart rate = 133/148

Proper recovery run, although offset by some of the heat outside as it was warmer than I'd run in before. Occupational hazard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 28:34 28:34 13:36 13:36 2.10
2.10 56:10 27:36 13:09 13:22 4.20

10,000m on Concept2 Model D, 47:52.0, 14 MAY 25, Lorton, Virginia

 iThink: none as I was watching The Sandbaggers.

WX at 6 PM (22) May 14     71 (22)     66 (19)     29.85 (1010)     Calm     thunder in the vicinity

Odometer 14B: 411.0mi
TE 3.1/0.0   Exercise load 76  Avg/Max Power 124/170W  Avg/Max HR 132/148

I'd planned on running today, but not while it was pouring or during a potential lightning storm. So, 10km on the erg, and it was time well spent although still not entirely recovery as I had intended the run to be.

I did accelerate some at the last third.

Splits
Distance:    10000
Time:    47:52.0
Avg/500m:    02:23.6
Drag Factor:    103
Per Mile:    00:07:42

4.0mi on dreadmill, 47:46, 13 MAY 25, Lorton, Virginia

iThink:
None as I was watching the old British TV show The Sandbaggers on streaming.

WX at 8 PM (0) May 13 66.4 (19.1) 64.0 (17.8) 29.9 (1012) E 10
Odometer 25A: 351.4mi
TE 3.8/0.0. Exercise Load 127. Average/max heart rate = 141/148

Today was harder than I planned - 12 minute pace on the dreadmill put me well into Zone 3. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:48 11:48 11:48 11:48 1.00
2.00 35:45 23:57 11:59 11:55 3.00
1.00 47:46 12:01 12:01 11:56 4.00

7.68mi, 93:07, 12 MAY 25, Lorton, Virginia

iThink:
The Beaches - Takes One to Know One (75 bpm)
The Beaches - Everything is Boring (79 bpm)

WX at 7 PM (23) May 12 72.5 (22.5) 63.7 (17.6) 30.13 (1020) E 6 RH 73
Odometer 25A: 347.4mi
TE 3.9/0.2. Exercise Load 134. Average/max heart rate = 138/152

First run in a while. Went harder than I intended, and I need to do some wogging tomorrow to offset. I cannot afford for tomorrow to be a rest day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 25:03 25:03 12:17 12:17 2.04
1.80 47:15 22:12 12:20 12:18 3.84
1.80 69:22 22:07 12:17 12:18 5.64
2.04 93:07 23:45 11:39 12:07 7.68

Lift only, 9 MAY 25, New York City, New York

iThink:
Daffo - Absence Makes the Heart Grow (140 bpm)

WX at 10 PM (2) May 09 54.0 (12.2) 50.0 (10.0) 29.91 (1012) W 12
Odometer 25A: N/A
Lift TE 1.4/0.2. Exercise Load 18 Average/max heart rate = 110/135


I will be on my feet a good chunk of tomorrow, so I decided to get in a lift since my sister's condo has a squat rack and an olympic bar. I am more convinced I need to eventually get my own at some point. I did have some mild nausea as I was doing the squats, which I don't normally do. I don't know if that's from pressure on the spine, but I gave it more time in between sets.

I forgot to do lat pulldowns.

Lifting today:
Barbell Deadlift 10 @135, 10/10 @155
Barbell Overhead Press 10 @70, 10/8 @75
Barbell Row 10/10/10 @115
Bench Press 10/10/8 @115
Squat 10/10/10 @95

7.68mi, 89:46, 6 MAY 25, Lorton, Virginia

iThink:
Maritime - German Engineering (190 bpm)

WX at 7 PM (23) May 06 71.6 (22.0) 46.6 (8.1) 29.93 (1013) S 3 RH 41
Odometer 25A: 339.7mi
TE 4.1/0.0. Exercise Load 152. Average/max heart rate = 139/154\

First run in a while. I was fairly well rested (if not in terms of sleep, at least in terms of not working) and It showed on the run. I'll probably feel it tomorrow, but this was a good one to pull it out some and see what a high zone 3 run felt like in places.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 24:18 24:18 11:55 11:55 2.04
1.80 46:03 21:45 12:05 12:00 3.84
1.80 66:56 20:53 11:36 11:52 5.64
2.04 89:46 22:50 11:12 11:41 7.68

6.21mi, 77:30, 1 MAY 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 8 PM (0) May 01 75.7 (24.3) 66.4 (19.1) 29.86 (1011) SE 5 RH 73
Odometer 25A: 332.0mi
TE 3.4/0.0. Exercise Load 104. Average/max heart rate = 135/146

Legs not dead but definitely tired. I was experimenting with trying to raise my knees in the stride and I think it was working but certainly it's harder than running at my standard zone 2 shuffle. I need to work through some harder training but I'm also cognizant that I don't want to beat my knees up too much. Next few days are going to be off except maybe if I decide to go lifting or stretching if the opportunity permits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 22:21 22:21 12:25 12:25 1.80
1.29 38:14 15:53 12:19 12:22 3.09
1.31 55:22 17:08 13:05 12:35 4.40
1.81 77:30 22:08 12:14 12:29 6.21

6.03mi, 78:19, 29 APR 25, Lorton, Virginia

iThink:
A Day to Remember - All I Want (160bpm)

WX at 7 PM (23) Apr 29 81.0 (27.2) 58.8 (14.9) 29.95 (1014) SSE 8 RH 46
Odometer 25A: 325.8mi
TE 3.1/0.0. Exercise Load 79. Average/max heart rate = 130/143

JTFC DEAD LEGS FML. I need to run very light tomorrow, but even running zone 2 was an ordeal today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 24:13 24:13 13:18 13:18 1.82
1.20 39:38 15:25 12:51 13:07 3.02
1.20 55:27 15:49 13:11 13:08 4.22
1.81 78:19 22:52 12:38 12:59 6.03

7.14mi+lift, 91:10, 27 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 7 PM (23) Apr 27 70.7 (21.5) 25.2 (-3.8) 30.11 (1019) NW 10 RH 17
Odometer 25A: 319.8mi
Lift TE 1.3/0.7. Exercise Load 24 Average/max heart rate = 106/145
Run TE 3.4/0.0. Exercise Load 103 Average/max heart rate = 134/148

Lifting, but no leg extensions as the machine was out of order. Lat pulldowns are a bit harder (and I don't want to strain my elbow tendons in doing so either) and the leg press I'm getting stronger. Overhead press was at the limits of ability.

Run was a predictable slow start. Return leg was much faster, mostly from downhill, but also from being warmed up full on the return leg, which I most definitely was not on the outbound.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10/10/10 @70
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Leg press 10 @230 on machine, 15 @348, 15/15 @368
Dumbbell Bench Press 12/10/10 @35

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 27:24 27:24 13:22 13:22 2.05
1.53 47:10 19:46 12:55 13:11 3.58
1.52 66:22 19:12 12:38 13:01 5.10
2.04 91:09 24:47 12:09 12:46 7.14

lift only, 23 APR 25, Fort Belvoir, Virginia

iThink:
None.

WX at 8 PM (0) Apr 23 64 (18) 44 (7) 30.19 (1022) Calm
Odometer: N/A
Lift TE 1.2/0.1. Exercise Load 16 Average/max heart rate = 107/130


Lifting only to put in a deposit to my back doesn't bug me later on.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Barbell Overhead Press 10/10/10 @70
Leg press 15/15/15 @368
Lat Pulldown 10/10/10/10 @120
Dumbbell Bench Press 12/10/10 @35
Leg Extension 10@40, 10 each @20, 10 each @15

5.0mi, 60:14, 22 APR 25, Lorton, Virginia

iThink:
The Smiths - Vicar In A Tutu (125bpm)
The Smiths - There Is A Light That Never Goes Out (136bpm)

WX at 8 PM (0) Apr 22 75.7 (24.3) 40.3 (4.6) 30 (1015) NW 7 RH 28
Odometer 25A: 312.6mi
TE 3.2/0.0. Exercise Load 90. Average/max heart rate = 133/147

Started easy, then went faster. I should lift tomorrow. At least the weather was pleasant after it being warm (82F/28C) this afternoon.

These two songs are back-to-back on the album The Queen is Dead. Where one goes, the other follows.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.50 31:02 31:02 12:25 12:25 2.50
2.50 60:14 29:12 11:41 12:03 5.00

6.66mi, 84:46, 21 APR 25, Lorton, Virginia

iThink:
Veruca Salt - Seether (136bpm)
Deep Forest With Peter Gabriel - While The Earth Sleeps (120bpm)

WX at 9 PM (1) Apr 21 69.6 (20.9) 61.3 (16.3) 29.99 (1015) Calm RH 74
Odometer 25A: 307.6mi
TE 3.2/0.0. Exercise Load 91. Average/max heart rate = 130/145

Deliberately not hard as I didn't want to bang up my knees too much. I should go back to the gym no later than Wednesday, though, as an insurance policy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 23:25 23:25 12:52 12:52 1.82
1.49 42:14 18:49 12:38 12:46 3.31
1.34 60:15 18:01 13:27 12:57 4.65
2.01 84:46 24:31 12:12 12:44 6.66

lift only, 18 APR 25, Fort Belvoir, Virginia

iThink:
None

WX at 8 PM (0) Apr 18 76.6 (24.8) 46.9 (8.3) 30.02 (1016) SSE 6
Odometer N/A
Lift TE 1.8/0.8. Exercise Load 30 Average/max heart rate = 109/138

Back and knee pain was really bad and I needed to get to the gym tonight, so I did.
After yesterday, no running today. Legs were really banged up.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Barbell Overhead Press 10 @65, 10/10 @70
Lat Pulldown 10 @100, 10/10 @120
Leg press 15/15/15/15 @368
Alternating Dumbbell Chest Press 7/6/5 @30
Leg Extension 10/10/10 @25

4.64mi, 60:01, 17 APR 25, Lorton, Virginia

iThink:
Touché Amoré - I'll Be Your Host (82bpm)

WX at 7 PM (23) Apr 17 64.0 (17.8) 24.4 (-4.2) 30.16 (1021) SE 5 RH 21
Odometer 25A: 300.9mi
TE 3.0/0.0. Exercise Load 68. Average/max heart rate = 133/143

Legs tired, but more significantly, knees hurting. I need to stretch tonight or there'll be hell to pay tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.57 33:31 33:31 13:02 13:02 2.57
2.07 60:01 26:30 12:48 12:56 4.64

6.32mi, 78:15, 16 APR 25, Lorton, Virginia

iThink:
The Offspring - Coming For You (139bpm)

WX at 8 PM (0) Apr 16 58.5 (14.7) 22.8 (-5.1) 29.94 (1013) WNW 12G22 RH 25
Odometer 25A: 296.2mi
TE 3.4/0.0. Exercise Load 106. Average/max heart rate = 136/158

I was absolutely smoked yesterday, so I took that day off. I got back from work and zonked for an hour in my desk chair, which I did not expect. I forced myself to get out there even if I was dragging ass. And yes, I was absolutely not running at my best today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.95 36:26 36:26 12:21 12:21 2.95
3.37 78:15 41:49 12:25 12:23 6.32

7.73mi+lift, 98:12, 14 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
The Offspring - Coming For You (139bpm)

WX at 7 PM (23) Apr 14 72.5 (22.5) 48.0 (8.9) 29.64 (1003) ESE 6 RH 41
Odometer 25A: 289.9mi
Lift TE 0.9/1.5. Exercise Load 29 Average/max heart rate = 104/140
Run TE 3.5/0.0. Exercise Load 112 Average/max heart rate = 137/152

I lifted yesterday, once again prompted by my incipient back pain. I NEED to get better about going. I could buy my own weights, but then I wouldn't have a leg press.

Run was slow, especially after yesterday's lower body work. The goal was to stay in zone 2, but I was not as disciplined as I should've been. I also need to do a lactate threshold heart rate test to find out what my zones actually are these days. Maybe tomorrow.

Lifting yesterday:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10 @65 10/10 @70
Barbell Row 10/10/10 @105
Lat Pulldown 10/10/10/10 @100
Leg press 15/15/15 @368
Alternating Dumbbell Chest Press 7/7/7 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 26:31 26:31 13:00 13:00 2.04
1.81 49:48 23:17 12:52 12:56 3.85
1.81 72:30 22:42 12:32 12:49 5.66
2.07 98:12 25:42 12:25 12:42 7.73

6.77mi, 82:54, 12 APR 25, Lorton, Virginia

iThink:
Airbourne, Runnin' Wild (162 bpm)

WX at 3 PM (19) Apr 12 54.1 (12.3) 39.7 (4.3) 29.93 (1013) NNW 6 RH 58
Odometer 25A: 288.9mi
TE 3.5/0.0. Exercise Load 113. Average/max heart rate = 135/147

I didn't feel very ambitious, but I certainly felt better if the last leg was any indicator. I'm glad I got this one in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.95 24:50 24:50 12:44 12:44 1.95
1.43 42:11 17:21 12:08 12:29 3.38
1.55 61:32 19:21 12:29 12:29 4.93
1.84 82:54 21:22 11:37 12:15 6.77

6.11mi, 75:32, 10 APR 25, Lorton, Virginia

iThink:
Frente!, Bizarre Love Triangle (123 bpm)
Stabbing Westward, Bizarre Love Triangle (120 bpm)
The Get Up Kids, The Company Dime (148 bpm)
The Get Up Kids, Ten Minutes (170 bpm)

WX at 7 PM (23) Apr 10 56.7 (13.7) 40.3 (4.6) 30.08 (1018) E 6 RH 54
Odometer 25A: 282.1mi
TE 3.2/0.0. Exercise Load 88. Average/max heart rate = 134/141

Easy run today after taking yesterday off. Don't want to overtrain, even if I need to burn lard. The short distance is because I forgot to start recording until about midway through my first lap. I still ran my standard 6.66.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.56 06:57 06:57 12:24 12:24 0.56
1.11 20:39 13:42 12:21 12:22 1.67
1.11 34:26 13:47 12:25 12:23 2.78
1.11 48:08 13:43 12:21 12:23 3.89
1.11 61:49 13:40 12:19 12:22 5.00
1.11 75:32 13:43 12:21 12:22 6.11

7.81mi, 85:54, 8 APR 25, Lorton, Virginia

iThink:
Airbourne - Runnin' Wild (162 bpm)
MxPx - I Will Follow (178 bpm)
John Waite - Change (149 bpm)

WX at 7 PM (23) Apr 08 46.9 (8.3) 9.0 (-12.8) 30 (1015) WNW 20G24 RH 20
Odometer 25A: 275.4mi
TE 4.5/0.0. Exercise Load 200. Average/max heart rate = 140/162

Not a fast start...but a lot of breeze. Around the midpoint where I turned south, I started to accelerate. Then I felt okay, so I started to accelerate more. By the return, I was going full bore, virtually at time trial intensity. That was unexpected and quite gratifying. The watch said fastest 5K at 30:30. I'll take it.

If I don't stretch and lift tonight, I will be completely fucked tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 18:01 18:01 12:01 12:01 1.50
2.47 47:01 29:00 11:44 11:51 3.97
1.80 66:09 19:08 10:38 11:28 5.77
2.04 85:54 19:45 09:41 11:00 7.81

7.7mi, 96:56, 6 APR 25, Lorton, Virginia

iThink:
Airbourne - Runnin' Wild (162 bpm)
Mötley Crüe - Kick Start My Heart (179 bpm)
Motörhead - Ace Of Spades (140 bpm)

WX at 8 PM (0) Apr 06 56.3 (13.5) 47.8 (8.8) 29.86 (1011) Calm RH 73
Odometer 25A: 267.6mi
TE 3.6/0.0. Exercise Load 122. Average/max heart rate = 138/152

I didn't go very hard, although it involved more work than perceived effort. That's not necessarily bad, but not necessarily good as I should be working as hard as the HRM suggested.

Today's massive onslaught of heavy metal was a bit unusual for the iThink, but not bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.03 25:44 25:44 12:41 12:41 2.03
1.80 49:31 23:47 13:13 12:56 3.83
1.81 71:52 22:21 12:21 12:45 5.64
2.06 96:56 25:04 12:10 12:35 7.70

4.72mi+lift, 60:46, 5 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Bats, Mastery (109 bpm)

WX at 7 PM (23) Apr 05 78.6 (25.9) 66.2 (19.0) 29.88 (1011) SE 7 RH 65
Odometer 25A: 259.9mi
Lift TE 1.0/1.6. Exercise Load 31 Average/max heart rate = 111/144
Run TE 2.9/0.0. Exercise Load 64 Average/max heart rate = 132/143

First proper day of lifting in a while, mostly prompted by my flaring up back pain. That was sufficient motivation to get at it in the gym, and I realized what I've been missing the last few weeks.

Run was slow, partly from accumulated sleep loss, partly from temperature, partly from the work I did in the gym. It was also two hours after lifting.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10/10/10 @65
Barbell Row 10 @65 10/10 @85
Alternating Dumbbell Chest Press 7/6/5 @30
Leg press 15 @298 15/12/10/10 @348
Lat Pulldown 10/10/10/10 @100

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.41 31:43 31:43 13:10 13:10 2.41
2.31 60:46 29:03 12:35 12:52 4.72

10,000m on Concept2 Model D, 44:57.6, 2 APR 25, Lorton, Virginia

 iThink: none as I was watching the 1982 (silly) action film The Soldier.

WX at      9 PM (1) Apr 02     54.7 (12.6)     40.6 (4.8)     30.25 (1024)     ESE 9     

Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 122  Avg/Max Power 143/224W  Avg/Max HR 139/155

Wasn't sure how hard I was going to go, but it was harder than I thought I might pull, which is good, because I didn't feel very ambitious, and today was not supposed to be a recovery day.

Splits
Distance:    10000
Time:    44:57.6
Avg/500m:    02:14.9
Drag Factor:    105
Per Mile:    00:07:14

4.44mi+lift, 56:17, 1 APR 25, Lorton, Virginia

iThink:
For Against, "The Pennines" (165bpm)

WX at 6 PM (22) Apr 01 57.7 (14.3) 24.8 (-4.0) 30.11 (1019) NNW 7 RH 27
Odometer 25A: 255.2mi
Run TE 2.7/0.0. Exercise Load 57 Average/max heart rate = 126/133


Easy, easy recovery after yesterday's long and surprisingly challenging run. The goal was to run in zone 2 and for once, I think I actually did it. Anything more than that would've been unwise.

Negative splits were consistent with warming up in the first two laps. I was trying to not go too hard on the last lap.

Lifting today after run:
Dumbbell Deadlift 10/10/10 @50+50
Dumbbell Overhead Press 10/10/10 @25+25
Dumbbell Chest Press 10/10/10 @25+25
Dumbbell Squat 10/10/10 @50+50

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 14:29 14:29 13:03 13:03 1.11
1.11 28:38 14:09 12:45 12:54 2.22
1.11 42:26 13:48 12:26 12:45 3.33
1.11 56:17 13:51 12:29 12:41 4.44

8.12mi, 96:27, 31 MAR 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Dayglow, Can I Call You Tonight? (130 bpm)

WX at 7 PM (23) Mar 31 80.4 (26.9) 57.7 (14.3) 29.51 (999) S 8 RH 45 lightning observed
Odometer 25A: 250.7mi
TE 3./0.1. Exercise Load 148. Average/max heart rate = 141/159

First exercise in a few days. I was meaning to get at it yesterday but I was exhausted after lunch with my parents. Today didn't feel hard, but it was definitely hard if my hip flexors and IT band and knees are any indicator. I need to stretch tonight or there'll be hell to pay later on.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.24 27:19 27:19 12:12 12:12 2.24
1.81 48:59 21:40 11:58 12:06 4.05
2.46 77:49 28:50 11:43 11:57 6.51
1.61 96:27 18:38 11:34 11:53 8.12

12,000m on Concept2 Model D, 55:43, 28 MAR 25, Lorton, Virginia

iThink: none as I was watching the 1978 Vietnam War film Go Tell The Spartans.

WX at 7 PM (0) Feb 21     33.1 (0.6)     10.8 (-11.8)     30.4 (1029)     WNW 13     

Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 91  Avg/Max Power 130/152W  Avg/Max HR 134/143

First row in a while, as my knees were bothering me and I decided to try something in the hopes they won't hurt as much. Likewise my back. A little longer than I usually row, but not as far as the 15km I planned.

Splits
Distance:    12000
Time:    0:55:43.0
Avg/500m:    02:19.3
Drag Factor:    105
Per Mile:    00:07:28

6.66mi, 70:52, 26 MAR 25, Lorton, Virginia

iThink:
Alvvays, Pecking Order (158 bpm)
The Get Up Kids, Ten Minutes (170 bpm)

WX at 8 PM (0) Mar 26 51.6 (10.9) 14.0 (-10.0) 30.14 (1020) NW 9 RH 21
Odometer 25A: 242.6mi
TE 3.9/0.0. Exercise Load 147. Average/max heart rate = 135/146

Oh yeah, negative splits!!! I have found my latest 1.11 mile loop, and that means an easy (and comparatively flat) way to get my standard distance in.

I need to lift later as it'll help with the back.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 12:04 12:04 10:52 10:52 1.11
1.12 24:17 12:13 10:54 10:53 2.23
1.11 36:29 12:12 10:59 10:55 3.34
1.11 48:10 11:41 10:32 10:49 4.45
1.10 59:42 11:32 10:29 10:45 5.55
1.11 70:52 11:10 10:04 10:38 6.66

4.44mi, 54:07, 24 MAR 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 8 PM (0) Mar 24 54.5 (12.5) 51.6 (10.9) 29.75 (1007) Calm RH 89
Odometer 25A: 235.9mi
TE 2.9/0.0. Exercise Load 69. Average/max heart rate = 133/140

Easy run as my legs are still tired. I lifted a little bit before running, mostly because my back flared up big time this weekend.

Lifting today:
Dumbbell Deadlift 10@30+30 10/10 @40+40
Dumbbell Squat 10/10/10 @40+40


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 13:20 13:20 12:01 12:01 1.11
1.11 26:54 13:34 12:13 12:07 2.22
1.11 40:35 13:41 12:20 12:11 3.33
1.11 54:07 13:32 12:12 12:11 4.44

7.94mi, 93:02, 22 MAR 25, Lorton, Virginia

iThink:
Dentist, Night Swimming (163 bpm)
The Cure, "A Forest" (from Concert) (80bpm)
Dos Gringos, Going In For Guns (live) (120bpm)

WX at 6 PM (22) Mar 22 66.2 (19.0) 27.3 (-2.6) 29.77 (1008) WNW 18G30 RH 23
Odometer 25A: 231.4mi
TE 3.8/0.0. Exercise Load 142. Average/max heart rate = 139/151

I was running this course for the first time but I sure as hell did not expect 18 gusting to 30mph winds in my face for the first half of it. Oops.

I went markedly harder than I probably should've, and the splits once I started to turn southeast got much faster, probably due to the headwind turning into a crosswise tailwind. I should run very easy recovery tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:33 20:33 12:36 12:36 1.63
2.46 50:10 29:37 12:02 12:16 4.09
1.80 70:44 20:34 11:26 12:01 5.89
2.05 93:02 22:18 10:53 11:43 7.94

4.27mi, 56:34, 19 MAR 25, Lorton, Virginia

iThink:
Network Music Ensemble, Energy (160 bpm)

WX at 8 PM (0) Mar 19 64.2 (17.9) 32.9 (0.5) 29.87 (1011) ESE 8 RH 30
Odometer 25A: 223.5mi
TE 2.4/0.0. Exercise Load 46. Average/max heart rate = 128/137

Easy recovery run - legs were definitely tired, so this is mostly to work them out easy today rather than a Do Nothing But Eat Day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.16 29:08 29:08 13:29 13:29 2.16
2.11 56:34 27:26 13:00 13:15 4.27

7.73mi, 85:41, 18 MAR 25, Lorton, Virginia

iThink:
Darude, Sandstorm (136 bpm)
The Cult, She Sells Sanctuary (139 bpm)

WX at 8 PM (0) Mar 18 57.4 (14.1) 21.9 (-5.6) 30.01 (1016) Calm RH 25
Odometer 25A: 219.2mi
TE 4.2/0.0. Exercise Load 177. Average/max heart rate = 144/155

First run after an unintentionally long break. This did not feel like what my watch was supposedly recording. Not sure what to think of that, although maybe if I was more conscientious, I would put on my HRM-Tri to get a more accurate HRM reading and other analytics.

Weather was about as good as it gets. So I went. Negative downhill splits, wheeeee! Seriously, though, I need to run LSD and this was far too hard for LSD.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 23:31 23:31 11:25 11:25 2.06
1.80 44:10 20:39 11:28 11:27 3.86
1.80 63:38 19:28 10:49 11:15 5.66
2.07 85:41 22:03 10:39 11:05 7.73

5.0mi, 52:46, 12 MAR 25, Lorton, Virginia

iThink:
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 7 PM (23) Mar 13 51.4 (10.8) 39.7 (4.3) 29.99 (1015) Calm RH 64
Odometer 25A: 216.5mi
TE 4.3/0.0. Exercise Load 183. Average/max heart rate = 145/162

I waited a while inadvertently to run. Start was a little chilly but I felt strong, and then I ran a PB for the mile, fastest I've run in a long while. I was surprised but gratified for sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.51 27:57 27:57 11:08 11:08 2.51
2.49 52:46 24:49 09:58 10:33 5.00

4.31mi, 53:13, 11 MAR 25, Lorton, Virginia

iThink:
d3admau5, There Might Be Coffee (128bpm)
Limp Bizkit, Rollin' (Air Raid Vehicle) (96 bpm)

WX at 7 PM (23) Mar 11 66.6 (19.2) 31.5 (-0.3) 29.69 (1005) ESE 6 RH 26
Odometer 25A: 215.8mi
TE 3.0/0.0. Exercise Load 73. Average/max heart rate = 132/141

Jesus titty fucking christ dead legs. Tomorrow's a rest day.

As could be expected, faster return leg, partly because of downhill, but partly because of warmup.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 27:32 27:32 12:34 12:34 2.19
2.12 53:13 25:41 12:07 12:21 4.31

6.04mi, 70:03, 10 MAR 25, Lorton, Virginia

iThink:
Above and Beyond feat. Oceanlab, On A Good Day (Daniel Kandi mix) (138 bpm)
George Sanger, Goal Line: Defending the Claw (82 bpm)

WX at 7 PM (23) Mar 10 61.2 (16.2) 24.1 (-4.4) 29.8 (1009) SE 5 RH 23
Odometer 25A: 211.5mi
TE 3.5/0.0. Exercise Load 117. Average/max heart rate = 134/141

I felt pretty tired and my legs certainly were feeling tired, but I was running surprisingly quickly at the end (q.v. the significant drop in mile pace in leg 4) for having cranked out 6 today and the punishing trail run of two days ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.84 21:55 21:55 11:55 11:55 1.84
1.19 35:58 14:03 11:48 11:52 3.03
1.18 50:17 14:19 12:08 11:57 4.21
1.83 70:03 19:46 10:48 11:36 6.04

7.23mi, 87:43, 8 MAR 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
The Get Up Kids, Central Standard Time 7" (136 bpm)

WX at 1 PM (18) Mar 08 51 (11) 21 (-6) 29.78 (1008) NW 23G30 RH 29
Odometer 25A: 205.5mi
TE 4.1/0.0. Exercise Load 159. Average/max heart rate = 140/149

First time running the trails near my house. I did not expect to run almost the entirety of the trail network and I'm pretty sure my legs are going to remind me of it for a day or two. The wind was kicking today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.77 08:43 08:43 11:19 11:19 0.77
5.77 79:31 10:48 12:16 12:10 6.54
0.69 87:43 08:12 11:53 12:08 7.23

5.04mi, 58:47, 6 MAR 25, Lorton, Virginia

iThink:
Mark Darnell, In The Age Of Steam (144bpm)
The Killers, Run For Cover (165bpm)

WX at 6 PM (23) Mar 06 41.0 (5.0) 23.4 (-4.8) 29.63 (1003) WNW 22G29 RH 49
Odometer 25A: 198.2mi
TE 3.3/0.0. Exercise Load 100. Average/max heart rate = 134/151

First run along this route, taking the Cross-County Trail almost to its southern terminus at Occoqan River Park. Long downhill on the outbound meant a long ascent on the return.

Super-windy so I wore full sweatgear, which was about the right call. I was surprised I wasn't sucking worse on the uphill as my initial ascent seemed to be holding at about 132-135bpm, which I did not expect. Beginning was a bit harder than otherwise because it was so chilly. I was fully warmed up at the end, which might explain the burst of speed relative to a run of that perceived intensity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 19:44 19:44 11:36 11:36 1.70
0.82 28:37 08:53 10:50 11:21 2.52
0.82 39:10 10:33 12:52 11:44 3.34
1.70 58:47 19:37 11:32 11:40 5.04

6.79mi, 80:06, 4 MAR 25, Lorton, Virginia

iThink:
Above & Beyond feat. Oceanlab, On A Good Day (136bpm)
Dos Gringos, Going In For Guns (live) (120bpm)

WX at 7 PM (0) Mar 04 53.6 (12.0) 26.6 (-3.0) 30.01 (1016) Calm RH 34
Odometer 25A: 193.2mi
TE 3.8/0.0. Exercise Load 132. Average/max heart rate = 137/147

Another run I didn't feel like doing but glad I did at the end. As usual, there are no flat courses around here, so even if I want to go easy, I am going to climb and descend.

Weather was good today, and I felt stronger than I would've otherwise, based on my splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.84 22:26 22:26 12:12 12:12 1.84
1.56 40:39 18:13 11:41 11:57 3.40
1.55 59:17 18:38 12:01 11:59 4.95
1.84 80:06 20:49 11:19 11:48 6.79

6.78mi, 77:52, 2 MAR 25, Lorton, Virginia

iThink:
Peter Gabriel, Red Rain (113bpm)
Sugarcult, Dead Living (160bpm)

WX at 5 PM (22) Mar 02 38.3 (3.5) 1.8 (-16.8) 30.14 (1020) NW 10 RH 21
Odometer 25A: 186.4mi
TE 3.9/0.0. Exercise Load 147. Average/max heart rate = 141/149

Today started easy and finished fast, far faster than I expected. I was chilly at first given the weather so I probably went out a little harder than normal, but the return I was holding stronger speed than I expected and decided to push it a bit to see how it would feel. It was faster than expected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 16:01 16:01 11:31 11:31 1.39
2.00 39:41 23:40 11:50 11:42 3.39
1.56 58:48 19:07 12:15 11:53 4.95
1.83 77:52 19:04 10:25 11:29 6.78

7.71mi, 93:35, 28 FEB 25, Lorton, Virginia

iThink:
Kinetica & Dreamy, Remember Me (Original Mix) (140bpm)
New Model Army, Poison Street (172bpm)
XTC, The Ballad of Peter Pumpkinhead (123bpm)

WX at 7 PM (0) Feb 28 51.4 (10.8) 22.6 (-5.2) 29.72 (1006) SE 5 RH 32
Odometer 25A: 179.4mi
TE 3.7/0.0. Exercise Load 136. Average/max heart rate = 138/152

Easy run as I didn't want to push it and I wasn't sure how I was going to feel. I felt better by the end.

I am aghast at the US selling out Ukraine in the news today. Trump probably won't live long enough to face the consequences of this, but America's reputation as a guarantor of freedom was irrevocably tarnished. The American flag used to stand for something. I'm not sure what now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:19 16:19 11:55 11:55 1.37
1.17 31:09 14:50 12:41 12:16 2.54
1.31 47:34 16:25 12:32 12:21 3.85
1.34 64:06 16:32 12:20 12:21 5.19
1.14 77:16 13:10 11:33 12:12 6.33
1.38 93:35 16:19 11:49 12:08 7.71

5.0mi, 62:39, 26 FEB 25, Lorton, Virginia

iThink:
The Get Up Kids, Shorty (111bpm)
The Get Up Kids, Woodson (102bpm)

WX at 7 PM (0) Feb 26 55.4 (13.0) 35.4 (1.9) 29.9 (1012) SE 6 RH 47
Odometer 25A: 176.7mi
TE 3.0/0.1. Exercise Load 77. Average/max heart rate = 125/140

I was going to run 7, and then when I started, my legs were so dead that running anything much more than I did would've been super injudicious.

It's supposed to rain tomorrow, so it'll be a rest day tomorrow. Holy shit dead legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 62:39 02:39 12:32 12:32 5.00

6.66mi, 82:37, 25 FEB 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)
Dentist, New Dress (170bpm)

WX at 7 PM (0) Feb 25 61.0 (16.1) 30.2 (-1.0) 29.75 (1007) NW 7 RH 31
Odometer 25A: 171.7mi
TE 3.4/0.1. Exercise Load 103. Average/max heart rate = 133/154

The watch said to take a rest day. But it's the warmest day of the year so far, so I decided to get a run in anyway.

Went very easy as I knew I didn't want to overtrain TOO much.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:53 16:53 12:19 12:19 1.37
1.16 31:50 14:57 12:53 12:35 2.53
0.81 42:03 10:13 12:37 12:35 3.34
0.81 52:10 10:07 12:29 12:34 4.15
1.17 66:00 13:50 11:49 12:24 5.32
1.34 82:37 16:37 12:24 12:24 6.66

6.66mi on dreadmill, 75:31, 24 FEB 25, Lorton, Virginia

iThink:
Nothing as I was watching the film Battle of Algiers while I was running.

WX at 11 PM (4) Feb 24 40.3 (4.6) 28.2 (-2.1) 29.9 (1012) Calm
Odometer 25A: 165.0mi
TE 4.3/0.0. Exercise Load 177. Average/max heart rate = 141/150

Late start. But I got my 6.66 in. Then I did leg curls and leg extensions, resulting in some of the most crippling hamstring cramps I've ever had. Better now, though.

I didn't feel like I was going very hard, in spite of the training effect rating - I set the speed for 5.3mph as I was looking to burn lard. Heart rate was higher than might've been prudent for the first dreadmill run in a while.

Holy crap is Battle of Algiers a powerful movie. Never seen it until now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:27 11:27 11:27 11:27 1.00
1.00 22:47 11:20 11:20 11:23 2.00
1.00 34:07 11:20 11:20 11:22 3.00
1.00 45:29 11:22 11:22 11:22 4.00
1.00 56:46 11:17 11:17 11:21 5.00
1.00 68:03 11:17 11:17 11:20 6.00
0.66 75:31 07:28 11:19 11:20 6.66

10,000m on Concept2 Model D, 46:36.6, 19 FEB 25, Lorton, Virginia

 iThink: none as I was watching the Army-Yale lacrosse game from earlier today.

WX at      6 PM (23) Feb 19     23.7 (-4.6)     13.3 (-10.4)     30.27 (1025)     SSW 3     

Odometer 14B: 411.0mi
TE 3.7/0.0   Exercise load 124.  Average/max heart rate 139/156

Rowing instead of running outside in sub-freezing temperatures since my cold is still not completely gone. Was watching Army put a clinic on Yale...score was 11-3 about a third of the way thru the 3rd quarter when I finished. Not awesome, but that wasn't the goal - doing something substantive was the goal, which I did.

Splits
Distance:    10000
Time:    46:36.6
Avg/500m:    02:19.8
Drag Factor:    106
Per Mile:    00:07:30

4.61mi, 52:22, 18 FEB 25, Lorton, Virginia

iThink:
For Against, "The Pennines" (165bpm)

WX at 6 PM (23) Feb 18 34.2 (1.2) 0.1 (-17.7) 30.26 (1024) NW 7 RH 22 WC 28 (-2)
Odometer 25A: 157.9mi
TE 3.6/0.0. Exercise Load 117. Average/max heart rate = 138/147

Maintaining momentum. Today was cold, not the least of which because of the wind chill, but also, it is going to get colder tonight, so I needed to get this in ASAP.

Astoundingly, the VO2 max rating of 40 is holding, against all odds.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 15:54 15:54 11:31 11:31 1.38
1.13 29:22 13:28 11:55 11:42 2.51
2.10 52:22 23:00 10:57 11:22 4.61

4.21mi, 50:53, 17 FEB 25, Lorton, Virginia

iThink:
Kyle Richards, "Jester" from the PC video game Terminal Velocity (124bpm)

WX at 6 PM (23) Feb 17 39.4 (4.1) 5.5 (-14.7) 30.06 (1017) WNW 9 RH 23
Odometer 25A: 153.3mi
TE 3.3/0.0. Exercise Load 85. Average/max heart rate = 139/149

First workout in 11 days. Snow was one reason, having a terrible sinus cold was another. I went deliberately easy as I don't want to get sick again, but I got the first warning of "you are turning into a fat piece of shit" yesterday in earnest and I felt like I couldn't bag it off any further. Negative splits are partly from the usual rough start and the fact that most of the return was downhill.

Not sure I buy off on my VO2 max rating of 40, but I'll see how I feel later this week as I want to try to get in a consistent 4 or so a day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.11 26:30 26:30 12:34 12:34 2.11
2.10 50:53 24:23 11:37 12:05 4.21

10,000m on Concept2 Model D, 45:05.7, 6 FEB 25, Lorton, Virginia

 iThink: none as I was watching episode 6 of Deutschland 83.

WX at 7 PM (0) Feb 06     43.7 (6.5)     39.2 (4.0)     29.83 (1010)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 128.  Average/max heart rate 138/153

First erg in a bit since the weather improved. I took too long getting out the door and ended up rowing instead of running in the dark. This was suitable to task but the Garmin is still saying I'm overtrained. I still think my HRV baseline was off at start and that's probably a reason why.

Splits
Distance:    10000
Time:    45:05.7
Avg/500m:    02:15.3
Drag Factor:    101
Per Mile:    00:07:15

7.68mi, 87:44, 4 FEB 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 7 PM (0) Feb 04 46.9 (8.3) 22.1 (-5.5) 30.21 (1023) NW 7 RH 37
Odometer 25A: 149.1mi
TE 3.9/0.1. Exercise Load 151. Average/max heart rate = 133/148

Today was maybe ill-advised as I went long two days in a row, but there's snow forecasted for tomorrow, so I'm putting this in now to get something in before taking tomorrow off. I was trying to run more fluidly but I'm sure my knees are going to act up Real Soon Now.

I was surprised that my HRM was reading what it was -- I felt like I was definitely working harder than the HRM would suggest (and certainly running negative splits on something this long is another factor). My heart rate variability has been low for a few days now, although I think I'm going to chalk that up to a bad baseline since apart from today, I don't think I've been overtraining.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 15:29 15:29 11:33 11:33 1.34
1.17 29:44 14:15 12:11 11:51 2.51
1.31 45:12 15:28 11:48 11:50 3.82
1.31 60:03 14:51 11:20 11:42 5.13
1.17 72:44 12:41 10:50 11:33 6.30
1.38 87:44 15:00 10:52 11:25 7.68

6.66mi, 76:42, 3 FEB 25, Lorton, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)" (~144bpm)

WX at 6 PM (23) Feb 03 48.6 (9.2) 38.8 (3.8) 29.92 (1013) Calm RH 69
Odometer 25A: 142.4mi
TE 3.9/0.0. Exercise Load 154. Average/max heart rate = 142/154

First time running off pavement, doing my standard 6.66 run around my house. I deliberately was not going hard, but the uphill sections were still pretty challenging as I was trying not to go too deep into zone 3/4. Conditions were pleasant, helped a bit by the higher humidity today rather than what is usually the case in the winter. In spite of not going as hard as I thought, the times were better than the last time I had a recorded run, which I chalk up to not training as hard, not necessarily being in actually better shape. I need to start building base again as I have started to chunk out very slightly.

I do need to get more disciplined about stretching as my hamstrings and achilles tendon were definitely acting up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:07 19:07 11:27 11:27 1.67
1.66 38:15 19:08 11:32 11:29 3.33
1.66 57:14 18:59 11:26 11:28 4.99
1.67 76:42 19:28 11:39 11:31 6.66

7.71mi, 92:29, 1 FEB 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
Network Music Ensemble, Energy (160 bpm)

WX at 4 PM (21) Feb 01 48.0 (8.9) 14.7 (-9.6) 30.26 (1024) N 8 RH 26
Odometer 25A: 135.7mi
TE 3.7/0.0. Exercise Load 129. Average/max heart rate = 135/148

Where the fuck did January go?

Deliberately easy run today. This felt okay, although my hamstrings are very tight afterwards. Didn't realize both iThinks had the same BPM. If it works, it works.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:50 16:50 12:17 12:17 1.37
1.18 31:53 15:03 12:45 12:30 2.55
1.30 48:09 16:16 12:31 12:30 3.85
1.34 64:01 15:52 11:50 12:20 5.19
1.15 76:52 12:51 11:10 12:07 6.34
1.37 92:29 15:37 11:24 12:00 7.71

7.74mi, 89:08, 30 JAN 25, Lorton, Virginia

iThink:
Waterflame, Lines Fading (160 bpm)

WX at 5 PM (22) Jan 30 50.5 (10.3) 21.7 (-5.7) 30.17 (1021) SE 7 RH 31
Odometer 25A: 128.0mi
TE 3.8/0.0. Exercise Load 142. Average/max heart rate = 142/158

First run in fuckin' forever. Didn't want to go too hard, but I did at times. But it felt good to get out there. Knee pain on the medial side of the left knee at start for the first two miles, hip pain in the right rear in the last mile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:10 16:10 11:48 11:48 1.37
1.17 30:11 14:01 11:59 11:53 2.54
1.32 45:32 15:21 11:38 11:48 3.86
1.33 60:26 14:54 11:12 11:39 5.19
1.16 73:11 12:45 10:59 11:31 6.35
1.39 89:08 15:57 11:28 11:31 7.74

10,000m on Concept2 Model D, 46:17.7, 27 JAN 25, Lorton, Virginia

 iThink: none as I was watching the Toronto Rock at the Calgary Roughnecks.

WX at 10 PM (3) Jan 27     28.9 (-1.7)     22.3 (-5.4)     29.76 (1007)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.3   Exercise load 125.  Average/max heart rate 137/162

A surprisingly strong pull today even after going harder than I expected yesterday. What particularly pleased me was the really hard finish that I was able to hold in the last 500m - I started accelerating from 2:08 at that point and was going under 1:59/500m by the end.

Splits
Distance:    10000
Time:    46:17.7
Avg/500m:    02:18.9
Drag Factor:    108
Per Mile:    00:07:27

8,000m on Concept2 Model D, 35:27.2, 26 JAN 25, Lorton, Virginia

 iThink: none as I was watching episode 4 of Deutschland 83.

WX at 9 PM (2) Jan 26     29.5 (-1.4)     22.8 (-5.1)     30.17 (1021)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.1   Exercise load 128.  Average/max heart rate 143/154

I decided to cap my distance at 8km. I went faster than I expected and that was pretty good, but I've also taken a few days off that I probably should have been working.

Still better than nothing.

Splits
Distance:    8000
Time:    35:27.2
Avg/500m:    02:13.0
Drag Factor:    104
Per Mile:    00:07:08

10,000m on Concept2 Model D, 45:10.7, 22 JAN 25, Lorton, Virginia

 iThink: none as I was watching episode 3 of Deutschland 83.

WX at 9 PM (2) Jan 22     12.6 (-10.8)     -1.8 (-18.8)     30.48 (1032)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.2   Exercise load 131.  Average/max heart rate 139/157

I have misplaced the fob for the gym at my housing subdivision. I am very much discomfited. In lieu of running, I cranked out 10km on the erg and am somewhat mollified as I was keeping faster pace than I expected at my level of fitness.

Splits
Distance:    10000
Time:    45:10.7
Avg/500m:    02:15.5
Drag Factor:    108
Per Mile:    00:07:16

15,000m on Concept2 Model D, 93:26, 19 JAN 25, Lorton, Virginia

iThink: none as I was watching the Philadephia Wings at the Buffalo Bandits.

WX at      8 PM (1) Jan 19     31.5 (-0.3)     24.8 (-4.0)     29.85 (1010)     NW 16     light precipitation

Odometer 14B: 411.0mi
TE 3.2/0.0   Exercise load 92.  Average/max heart rate 131/149

My ass is still sore even after using the super-thick seat cushion. Just not as much as before, though. Exercise load feels low for relative effort but this is also a very different exercise than just running.

Average speed slowed since I was stopping to skip through the commercial breaks as before. I was pretty happy to be able to hold 2:14/500m in the last few thousand meters.

Splits
Distance:    15000
Time:    1:13:26.0
Avg/500m:    02:26.9
Drag Factor:    104
Per Mile:    00:07:53

6.66mi on dreadmill, 76:30, 17 JAN 25, Lorton, Virginia

iThink:
Alvvays, After the Earthquake (166 bpm)
The Get Up Kids, Ten Minutes (170bpm)
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
Sascha Collisson, Ablaze (176bpm)

WX at 10 PM (3) Jan 17 34.9 (1.6) 22.8 (-5.1) 30.11 (1019) SE 6 WC 30 (-1)
Odometer 25A: 120.3mi
TE 4.0/0.0. Exercise Load 170. Average/max heart rate = 140/147

I should've gone easier, but I wanted to finish faster. I need to run SLOW tomorrow and properly recover. The Forerunner 955 is saying I am overtraining. My acute and chronic exercise load is about right, but I haven't been getting enough sleep, so hoping to catch up on that this weekend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:32 11:32 11:32 11:32 1.00
1.00 23:05 11:33 11:33 11:33 2.00
1.00 34:37 11:32 11:32 11:32 3.00
1.00 46:10 11:33 11:33 11:33 4.00
1.00 57:42 11:32 11:32 11:32 5.00
1.00 69:01 11:19 11:19 11:30 6.00
0.66 76:30 07:29 11:20 11:29 6.66

8.0mi on dreadmill, 91:18, 15 JAN 25, Lorton, Virginia

iThink:
None as I was watching Bubba Ho-Tep while I was running easy.

WX at 9 PM (2) Jan 15 26.1 (-3.3) 6.6 (-14.1) 30.29 (1025) NW 7
Odometer 25A: 113.2mi
TE 4.0/0.0. Exercise Load 171. Average/max heart rate = 138/148

Easy run, 8 miles on the dreadmill to burn lard. Not bad and I even got a movie out of it!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:35 11:35 11:35 11:35 1.00
1.00 23:08 11:33 11:33 11:34 2.00
1.00 34:40 11:32 11:32 11:33 3.00
1.00 46:13 11:33 11:33 11:33 4.00
1.00 57:45 11:32 11:32 11:33 5.00
2.00 80:11 22:26 11:13 11:27 7.00
1.00 91:18 11:07 11:07 11:25 8.00

8.0mi on dreadmill, 85:59, 13 JAN 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170bpm)
Crystal Castles, Doe Deer (184bpm)
The Get Up Kids, Shorty (111bpm)
The Get Up Kids, Woodson (102bpm)

WX at 10 PM (3) Jan 13 30.9 (-0.6) 22.3 (-5.4) 30.02 (1016) Calm
Odometer 25A: 104.8mi
TE 4.6/0.0. Exercise Load 229. Average/max heart rate = 144/159

First time on the dreadmill in a while due to the snow and having a runny nose the last few days. Today was the first day I felt up to snuff and went harder than I expected - and was pretty glad I did it, especially given I've been slacking the last few days. So time to get back on the stick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:20 11:20 11:20 11:20 1.00
1.00 22:30 11:10 11:10 11:15 2.00
1.00 33:13 10:43 10:43 11:04 3.00
1.00 43:44 10:31 10:31 10:56 4.00
1.00 54:05 10:21 10:21 10:49 5.00
1.00 64:47 10:42 10:42 10:48 6.00
1.00 75:31 10:44 10:44 10:47 7.00
1.00 85:59 10:28 10:28 10:45 8.00

10,000m on Concept2 Model D, 46:31.3, 11 JAN 25, Lorton, Virginia

iThink: none as I was watching the Buffalo Bandits at the Ottawa Black Bears.

WX at 10 PM (3) Jan 11     30.7 (-0.7)     18.1 (-7.7)     29.9 (1012)     NW 3     
Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 131   Average/max heart rate 137/154

Seat cushion came in and I immediately put it to work. It sits a little high at first, but because it's memory foam, it'll sink down to a more reasonable height after a bit. The seat cushion is a must - the alternative was folding up towels to sit under my butt for longer rows...and since my standard pull is between 6km and 10km, it's going to be long rows.

I was stopping from time to time as I was skipping through the commercial breaks on the game. The average speed was a little lower than might be expected for this level of efficiency but I was actually pulling closer to 2:12-2:13/500m when I wasn't stopped. I just continued to run the clock while fast forwarding.

Splits
Distance:    10000
Time:    46:31.3
Avg/500m:    02:19.6
Drag Factor:    106
Per Mile:    00:07:29

10,000m on Concept2 Model D, 47:21.5, 9 JAN 25, Lorton, Virginia

 iThink: none as I was watching the Ottawa Black Bears at the Toronto Rock.

WX at 8 PM (1) Jan 09     28.6 (-1.9)     8.4 (-13.1)     30.09 (1018)     WNW 15     WC 17 (-8)
Odometer 14B: 411.0mi
TE 3.1/0.0  Exercise load 84  Average/max heart rate = 135/155

Still tinkering with Forerunner 955 syncing with the Concept2 PM5. Today was not a bad row, first time pull 10,000 in a while. I felt pretty good at times, but I was trying to do mostly endurance work and since I've got a runny nose, I wasn't going to go to the gym and be Patient Zero. My butt hurts, though, so I need to order a seat cushion.

Splits
Distance:    10000
Time:    47:21.5
Avg/500m:    02:22.1
Drag Factor:    108
Per Mile:    00:07:37

6,648m on Concept2 Model D, 30:41, 6 JAN 25, Lorton, Virginia

 iThink: none as I was watching Deutschland 83 on Amazon.

WX at 9 PM (2) Jan 06     28.6 (-1.9)     24.6 (-4.1)     29.76 (1008) NW 10 Light Snow Fog/Mist

Odometer 14B: 411.0mi

TE 2.7/0.1  Exercise load 61  Average/max heart rate = 128/140

Test of the new setup mounting an arm for a 24" monitor in place of the PM5 and moving the PM5 down to closer to the chain - which works very well for longer ergs. Also the first time I've erged in just about forever. Batteries were dead so they kept going out - required me to do this in two sittings after the PM5 blanked out when I stopped pulling.

Splits
Distance:    6648
Time:    30:41.0
Avg/500m:    02:18.5
Drag Factor:    104
Per Mile:    00:07:26

7.7mi, 90:31, 4 JAN 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 4 PM (21) Jan 04 30.9 (-0.6) 9.3 (-12.6) 30.1 (1019) WNW 16 RH 19 WC 19 (-7)
Odometer 25A: 96.4mi
TE 3.6/0.2. Exercise Load 133. Average/max heart rate = 133/145

Deliberate slow run for once and it went well, in spite of the cold conditions exacerbated by the winds. At least the winds have calmed down some from earlier today, though. Legs are tired, so I'll see how I feel later and if I run tomorrow, it'll be a shorter distance on a flatter course than today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:14 16:14 11:51 11:51 1.37
1.20 31:08 14:54 12:25 12:07 2.57
1.28 46:43 15:35 12:10 12:08 3.85
1.32 62:19 15:36 11:49 12:03 5.17
1.16 74:47 12:28 10:45 11:49 6.33
1.37 90:31 15:44 11:29 11:45 7.70

7.7mi, 86:42, 2 JAN 25, Lorton, Virginia

iThink:
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
The Cure, Primary (171bpm)
Sugarcult, Dead Living (160bpm)

5 PM (22) Jan 02 40.5 (4.7) 16.9 (-8.4) 30.11 (1019) WNW 6 RH 38
Odometer 25A: 88.7mi
TE 3.8/0.1. Exercise Load 154. Average/max heart rate = 135/149

I planned on going easy but went sizeably harder than I probably should've. I will do this route easier next time as I need to get disciplined about not blowing the off days. Weather was absolutely perfect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 15:44 15:44 11:29 11:29 1.37
1.23 30:22 14:38 11:54 11:41 2.60
1.25 45:09 14:47 11:50 11:44 3.85
1.31 59:38 14:29 11:03 11:33 5.16
1.16 71:58 12:20 10:38 11:23 6.32
1.37 86:42 14:44 10:45 11:16 7.69

7.68mi, 86:25, 31 DEC 24, Lorton, Virginia

iThink:
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
New Model Army, Running in the Rain (132bpm)
Kinetica & Dreamy, Remember Me (Original Mix) (140bpm)

5 PM (22) Dec 31 50 (10) 46 (8) 29.58 (1001) W 18 heavy rain with thunder; mist RH 86

Odometer 25A: 77.0mi
TE 3.9/0.1. Exercise Load 163. Average/max heart rate = 135/153

Putting in a down payment on my sins for tomorrow, but also, I managed to pick the one time of the day where I would get crushed by rain. At least it wasn't as bad as KDCA about 15 miles away, but not much better on my return leg where it really started to pour and go horizontal rain.

6 PM (23) Dec 31 51.1 (10.6) 44.1 (6.7) 29.61 (1002) W 22G44 heavy rain with thunder

Today was surprisingly quick for not going that hard. On the other hand, all bets were off given the weather although I was not trying to run fast today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.36 15:37 15:37 11:29 11:29 1.36
1.16 29:21 13:44 11:50 11:39 2.52
1.32 44:14 14:53 11:17 11:31 3.84
1.31 58:56 14:42 11:13 11:27 5.15
1.16 71:11 12:15 10:34 11:17 6.31
1.37 86:25 15:14 11:07 11:15 7.68

5.03mi, 52:50, 30 DEC 24, Lorton, Virginia

iThink:
Bad Moves, Same Bad Friends (146bpm)
The Get Up Kids, Ten Minutes (170bpm)

3 PM (20) Dec 30 62.2 (16.8) 29.7 (-1.3) 29.72 (1006) WSW 14G24 RH 29
Odometer 25A: 69.3mi
TE 3.9/0.2. Exercise Load 164. Average/max heart rate = 141/153

A bit squashed for time, so I only went 5. Weather was about perfect, although gusty and that made for some tough uphills. Today was unexpectedly fast and while I haven't been running as much, the intent is not to taper so much as I'm crushed by all the stuff I have to unpack. But today was fast and I was pretty happy about those speeds and my ability to hold level of effort. VO2 Max is showing 41, the best in a long while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.52 28:03 28:03 11:08 11:08 2.52
2.51 52:50 24:47 09:52 10:30 5.03

5.0mi+lift, 52:56, 27 DEC 24, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 10 PM (3) Dec 27 39 (4) 35 (2) 30.31 (1026) Calm light rain
Odometer 25A: 64.3mi
Lift TE 2.0/1.6. Exercise Load 46 Average/max heart rate = 111/144
Run TE 4.0/0.0. Exercise Load 171 Average/max heart rate = 142/159

Experimenting with the gym at my new digs. No free weights, so I had to improvise with some machines and some dumbbells. Based on the dumbbells, I would just as easily be better off doing it at home. Run was reasonably quick and then went hard in the last mile. My knees did not appreciate it after the fact.

Lifting today:
Dumbbell Deadlift 10/10/10 @50/50
Dumbbell Overhead Press 10/10/10 @30/30
Alternating Dumbbell Row 10/10/10 @50
Goblet Squat 10/10/10 @40
Chest Press 10/10/10 @150
Lat Pulldown 10/10 @120, 10 @100
Leg press 15/15/15 @360

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:06 11:06 11:06 11:06 1.00
1.00 21:52 10:46 10:46 10:56 2.00
1.00 32:36 10:44 10:44 10:52 3.00
1.00 43:18 10:42 10:42 10:50 4.00
1.00 52:57 09:39 09:39 10:35 5.00

10.0mi, 1:51:58, 25 DEC 24, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Jamie Christopherson, A Stranger I Remain (Maniac Agenda Mix) (165bpm)

WX at 6 PM (23) Dec 25 38.3 (3.5) 30.0 (-1.1) 30.34 (1027) Calm RH 71
WX at 5 PM (22) Dec 25 42.6 (5.9) 29.7 (-1.3) 30.33 (1027) Calm RH 60

Odometer 25A: 58.9mi
TE 4.2/0.0. Exercise Load 199. Average/max heart rate = 138/150

Long run for x-moose day. This makes up only partially for the amount of eating I've been doing the last few days. Also, I started too late to finish in daylight. On the bright side, today was faster than anticipated and I certainly didn't set out to run hard or fast today, in spite of the splits compared to the last few days lapping the same course.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.67 0:18:49 18:49 11:16 11:16 1.67
1.65 0:37:39 18:50 11:25 11:20 3.32
1.67 0:56:07 18:28 11:03 11:15 4.99
1.67 1:14:32 18:25 11:02 11:11 6.66
1.67 1:33:10 18:38 11:09 11:11 8.33
1.67 1:51:58 18:48 11:15 11:12 10.00

6.66mi, 79:50, 22 DEC 24, Lorton, Virginia

iThink:
AC/DC, If You Want Blood (You've Got It), (141 bpm)
Alvvays, After the Earthquake (166 bpm)
Alvvays, Pomeranian Spinster (175bpm)

WX at 6 PM (23) Dec 22 30.6 (-0.8) 11.7 (-11.3) 30.5 (1032) Calm RH 44
Odometer 25A: 48.9mi
TE 3.3/0.0. Exercise Load 114. Average/max heart rate = 132/147

Same course as before, except in reverse. It was fucking cold as balls outside for Virginia in December. Easy pace, some of which was run at remarkably low levels of heartrate if not perceived intensity. Knees were bothering me during the run until halfway through, though. The relatively minor time difference from the previous run was also a factor of it being super cold outside and that was conducive to easy heat management.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:35 19:35 11:44 11:44 1.67
1.66 40:25 20:50 12:33 12:08 3.33
1.67 60:35 20:10 12:05 12:07 5.00
1.66 79:50 19:15 11:36 11:59 6.66

6.66mi, 77:16, 20 DEC 24, Lorton, Virginia

iThink:
The Cure, Primary (171bpm)
New Order, Dream Attack (146bpm)

WX at 7 PM (0) Dec 20 43.3 (6.3) 37.9 (3.3) 29.94 (1013) WNW 5 RH 81
Odometer 25A: 42.2mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 137/152

Four laps, 6.66 exact. I can't ask for more. Except maybe a flatter course. As usual, when you're living on top of a hill...there will be climbing and descending. My knees will probably fuckin' hate me tomorrow. On the other hand, today was a good day of experimenting with tempo and cadence.

What I did NOT count on was negative splits the entire way. I think part of that was being warmed up after the first lap, but also being able to run the off-road parts in the dark with more confidence. My achilles tendons might not like it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:56 19:56 11:56 11:56 1.67
1.66 39:26 19:30 11:45 11:51 3.33
1.67 58:41 19:15 11:32 11:44 5.00
1.66 77:16 18:35 11:12 11:36 6.66

4.65mi, 74:29, 19 DEC 24, Lorton, Virginia

iThink:
The Cure, Primary (171bpm)
The Cure, A Forest (81bpm)

WX at 3 PM (20) Dec 19 45 (7.2) 28 (-2.2) 30.25 (1024) NW 8 RH 50
Odometer 25A: 35.6mi
TE 3.2/0.0. Exercise Load 96. Average/max heart rate = 134/151

After scouting the route, I had a more productive run running parts of the Cross-County Trail. There is almost no flat portion of the course. Those hills are no joke. Great to do in the mid-day, but they'll put a beating on your legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.68 11:41 11:41 17:11 17:11 0.68
0.90 23:19 11:38 12:56 14:45 1.58
0.75 36:31 13:12 17:36 15:40 2.33
0.73 49:09 12:38 17:18 16:04 3.06
0.92 62:35 13:26 14:36 15:43 3.98
0.67 74:29 11:54 17:46 16:01 4.65

5.57mi on dreadmill, 60:00, 16 DEC 24, Lorton, Virginia

iThink:
Jamie Christopherson, A Stranger I Remain (Maniac Agenda Mix) (165bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 9 PM (2) Dec 16 47.1 (8.4) 45.7 (7.6) 30.21 (1023) SSE 3 mist RH 94
Odometer 25A: 30.9mi
TE 4.3/0.0. Exercise Load 206. Average/max heart rate = 144/159

I was limited to 60 minutes on the dreadmill, so it became a 60-minute time trial to see how I might feel. I started a bit faster and then just turned it on at the end. Last split is an estimate as I didn't keep track of what the distance was but I turned the speed up to 6.2mph at the end, accelerating through the last 10 minutes. The last few minutes didn't feel as bad as I feared as I realized I could take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:58 10:58 10:58 10:58 1.00
1.00 21:54 10:56 10:56 10:57 2.00
1.00 32:49 10:55 10:55 10:56 3.00
1.00 43:45 10:56 10:56 10:56 4.00
1.00 54:20 10:35 10:35 10:52 5.00
0.57 60:00 05:40 09:56 10:46 5.57

4.6mi, 58:39, 15 DEC 24, Lorton, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)

WX at 4 PM (21) Dec 15 39 (4) 32 (0) 30.59 (1035) Calm light rain RH 75
Odometer 25A: 24.8mi
TE 3.0/0.0. Exercise Load 83. Average/max heart rate = 127/146

I was going to run parts of the Cross-County Trail, but didn't scout the route and got completely sidetracked. In my case, I completely lost a turn and missed the trail entirely. Next time I'll map recce the route before rolling out.

The watch said recovery but I'm not sure how much credence to give readings in the 120-127bpm range as that certainly did not match relative effort. There are a LOT of hills in this area.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.60 58:39 58:39 12:46 12:46 4.60

6.66mi+lift, 74:19, 14 DEC 24, Fort Belvoir, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Illusive Mind, "Digital Revolution" (140bpm)
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)

WX at 8 PM (1) Dec 14 32.0 (0.0) 21.0 (-6.1) 30.84 (1044) E 6
Odometer 25A: 20.0mi
Lift TE 0.9/0.2. Exercise Load 16 Average/max heart rate = 105/128
Run TE 3.6/0.0. Exercise Load 136 Average/max heart rate = 136/141

First workout since moving to Lorton yesterday. I have been doing a lot of stairs as I've been going up and down my new digs.

I was a little surprised at how little credit I got for lifting today. I needed the mobility work, though, but forgot to squat or do leg presses as I wanted to knock out a run first. Controlled run trying not to go above 140bpm. There were splits but it didn't matter based on the objective today, which was controlled level of effort.

Lifting today:
Barbell Deadlift 10/10/10 @155
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Alternating Dumbbell Chest Press 7/6/5 @40

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 74:19 74:19 11:09 11:09 6.66

6.66mi, 81:48, 10 DEC 24, Chantilly, Virginia

iThink:
The Get Up Kids, Central Standard Time 7" (136 bpm)
The Get Up Kids, Ten Minutes (170 bpm)
Rush, Subdivisions (133bpm)

WX at 5 PM (22) Dec 10 50.0 (10.0) 48.0 (8.9) 29.94 (1013) S 6 light rain; mist RH 92
Odometer 25A: 13.3mi
TE 3.2/0.0. Exercise Load 106. Average/max heart rate = 131/140

Easy run although the watch was telling me to take today off. Tomorrow's going to rain, so I'll take tomorrow off.

For a day that was supposed to be easy, today was quicker than I would've guessed. That was most certainly not the intent and not the perceived level of effort since I thought I ran weak today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 27:29 27:29 12:00 12:00 2.29
2.49 58:30 31:01 12:27 12:14 4.78
1.88 81:48 23:18 12:24 12:17 6.66

2.5mi+lift, 30:00, 9 DEC 24, Marine Corps Base Quantico, Virginia

iThink:
The Killers, Run For Cover (165bpm)
Belly, Super-Connected (152bpm)

WX at 3 PM (20) Dec 09 60.1 (15.6) 48.9 (9.4) 29.88 (1011) SSW 10
Odometer 24B: 403.4mi
Lift TE 2.1/1.7. Exercise Load 60 Average/max heart rate = 115/144
Run TE 3.1/0.0. Exercise Load 100 Average/max heart rate = 138/143

Short run as I was pressed for time. Making some strength improvements as my chest press and squat improved this time around.

Lifting today:
Barbell Deadlift 10/10/10 @155
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Smith Machine Squat 10 @100, 10/10 @110
Lat Pulldown 10/10/10 @120
Leg press 15/15/15 @398
Alternating Dumbbell Chest Press 7/6/5 @40
GHD Situp 18/15/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.50 30:00 30:00 12:00 12:00 2.50

6.66mi, 83:33, 8 DEC 24, Chantilly, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
Toto, Dune (Desert Theme) (96bpm)

WX at 4 PM (21) Dec 08 64.0 (17.8) 32.0 (0.0) 29.89 (1012) WNW 8 RH 30
Odometer 25A: 6.66mi
TE 3.1/0.0. Exercise Load 99. Average/max heart rate = 131/140

A proper recovery run and I was, for once, actually discipliend about holding effort. Also breaking in new shoes. I transitioned the insoles from the last ones as I put them in about 100mi ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.30 28:11 28:11 12:15 12:15 2.30
2.47 59:43 31:32 12:46 12:31 4.77
1.89 83:33 23:50 12:37 12:33 6.66

10.34mi, 1:57:17, 7 DEC 24, Chantilly, Virginia

iThink:
Dan Bell, Dare Devolution (Daredevil remix) (130bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 2 PM (19) Dec 07 41.0 (5.0) 10.0 (-12.2) 30.18 (1022) SSW 6 RH 27
WX at 3 PM (20) Dec 07 39.9 (4.4) 12.0 (-11.1) 30.15 (1020) S 7 RH 31
Odometer 24B: 400.9mi
TE 4.3/0.2. Exercise Load 207. Average/max heart rate = 139/160

First day above freezing in a few days and needed to get something in to offset the last two days of "do nothing but eat." This was a run that ended almost as a time trial for level of effort in the last mile. I was trying to finish with the clock under two hours, and I did. I chalk up the speed today to the temperature and conditions, though. Running into the wind actually was better for me as I was dissipating heat through the wind up front rather than behind.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.31 0:26:10 26:10 11:20 11:20 2.31
1.01 0:37:48 11:38 11:31 11:23 3.32
1.86 0:59:13 21:25 11:31 11:26 5.18
1.86 1:20:39 21:26 11:31 11:27 7.04
1.01 1:32:29 11:50 11:43 11:29 8.05
2.28 1:57:17 24:48 10:53 11:21 10.33

5.0mi+lift, 53:17, 4 DEC 24, Fort Belvoir, Virginia

iThink:
Alvvays, After the Earthquake (166 bpm)
The Get Up Kids, Ten Minutes (170 bpm)
The Killers, Run For Cover (165bpm)
Philip Glass, Songs From Liquid Days: No 2. Lightning (100bpm)

WX at Noon (17) Nov 26 68.0 (20.0) 46.0 (7.8) 29.91 (1012) Calm RH 45
Odometer 24B: 390.5mi
Lift TE 2.2/1.1. Exercise Load 51 Average/max heart rate = 113/147
Run TE 3.9/0.0. Exercise Load 169 Average/max heart rate = 142/157

Not as far on the dreadmill, but mostly maintenance work for strength. Deadlift is a bit more, though. Weighted side step is part of my actual physical therapy routine.

Watch says today was tempo but that was most definitely not true for the part I did well into zone 4. The Philip Glass might only be 100bpm but it's done in double time, so it's effectively 200bpm and that was just about perfect for the hardest parts of the run.

Lifting today:
Barbell Deadlift 10/10 @135, 10 @145
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @393
Alternating Dumbbell Chest Press 7/6/6 @35
Landmine Squat 10/10/10/10 @50
Weighted side step 10/10/10/10 @15
Lat Pulldown 10/10/10 @120

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:38 11:38 11:38 11:38 1.00
1.00 22:48 11:10 11:10 11:24 2.00
1.00 32:40 09:52 09:52 10:53 3.00
1.00 41:55 09:15 09:15 10:29 4.00
1.00 53:17 11:22 11:22 10:39 5.00

6.66mi, 83:20, 3 DEC 24, Chantilly, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)
Project Aces, "Daredevil" (133bpm)

WX at 6 PM (23) Dec 03 34.0 (1.1) 16.0 (-8.9) 30.37 (1028) WNW 9 RH 47 WC 26 (-3)
Odometer 24B: 385.5mi
TE 3.2/0.0. Exercise Load 101. Average/max heart rate = 133/139

Easy run trying to stay inside zone 2. A bit faster than I probably should've, but I was being more disciplined about not running too fast.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 18:57 18:57 12:04 12:04 1.57
1.10 32:27 13:30 12:16 12:09 2.67
0.66 40:40 08:13 12:28 12:13 3.33
0.66 49:05 08:24 12:44 12:18 3.99
1.10 63:15 14:10 12:53 12:26 5.09
1.57 83:20 20:05 12:48 12:31 6.66

6.66mi, 77:28, 2 DEC 24, Chantilly, Virginia

iThink:
Project Aces, "Daredevil" (133bpm)

WX at 6 PM (23) Dec 02 33.1 (0.6) 16.0 (-8.9) 30.26 (1024) NW 8 RH 48 WC 26 (-3)
Odometer 24B: 378.9mi
TE 3.7/0.0. Exercise Load 149. Average/max heart rate = 139/147

I wasn't sure I was going to go run at all, and then I got outside and it was chilly enough where it became a tempo run just to stay warm! Still, pretty happy about this. Started with some dynamic stretching presribed by my PT so I don't know if that was a factor, but I guess I'll see.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 27:00 27:00 11:47 11:47 2.29
2.42 55:16 28:16 11:41 11:44 4.71
1.95 77:28 22:12 11:23 11:38 6.66

5.25mi, 65:14, 1 DEC 24, Chantilly, Virginia

iThink:
The Get Up Kids, "The Company Dime" (148 bpm)
For Against, "The Pennines" (165bpm)
Sugarcult, "Dead Living" (160bpm)

WX at 5 PM (22) Dec 01 36.0 (2.2) 28.0 (-2.2) 30.11 (1019) NNW 10 RH 72
Odometer 24B: 372.2mi
TE 3.0/0.0. Exercise Load 85. Average/max heart rate = 131/140

Proper recovery run after taking yesterday too hard. It's chilly outside.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 18:51 18:51 12:00 12:00 1.57
1.06 31:36 12:45 12:02 12:01 2.63
1.05 45:24 13:48 13:09 12:20 3.68
1.57 65:14 19:50 12:38 12:26 5.25

7.0mi, 84:15, 30 NOV 24, Chantilly, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
The Get Up Kids, Central Standard Time 7" (136 bpm)

WX at 3 PM (20) Nov 30 37.0 (2.8) 14.0 (-10.0) 30.1 (1019) NNW 5 RH 38
Odometer 24B: 367.0mi
TE 3.6/0.0. Exercise Load 140. Average/max heart rate = 139/151

I took yesterday off, although not by design. I needed to get this in as I'm around extended family and I need something to tamp down my occasional simmering rage. I also need some alone time, and this works okay.

Today was a little quicker in some spots, which I attribute to the weather. I'm glad I didn't overdress today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 17:42 17:42 11:21 11:21 1.56
1.10 30:36 12:54 11:44 11:30 2.66
0.84 40:24 09:48 11:40 11:32 3.50
0.84 50:28 10:04 11:59 11:38 4.34
1.10 64:24 13:56 12:40 11:50 5.44
1.56 84:15 19:51 12:43 12:02 7.00

10.0mi on dreadmill, 1:52:28, 28 SEP 24, Fort Belvoir, Virginia

iThink:
The Get Up Kids, "Ten Minutes" (170 bpm)

WX at 10 AM (15) Nov 28 53 (12) 50 (10) 29.54 (1000) WSW 3 light rain
Odometer 24B: 360.0mi
TE 3.9/0.0. Exercise Load 167. Average/max heart rate = 135/147

Lifting today: Barbell Deadlift 10/10/10 @135

Instead of running last night, I decided to bag it off as it got dark, but woke up early and got in 10mi on the dreadmill. This was a bit harder than expected but I was putting in a down payment for what I think I'm going to eat for Thanksgiving.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST 1.00 11:51 11:51 11:51 11:51 1.00 1.00 23:24 11:33 11:33 11:42 2.00 1.00 34:57 11:33 11:33 11:39 3.00 1.06 47:05 12:08 11:27 11:36 4.06 0.94 57:32 10:27 11:07 11:30 5.00 1.00 68:43 11:11 11:11 11:27 6.00 1.00 79:47 11:04 11:04 11:24 7.00 1.00 90:47 11:00 11:00 11:21 8.00 1.00 101:37 10:50 10:50 11:17 9.00 1.00 112:28 10:51 10:51 11:15 10.00

4.0mi+lift, 52:50, 26 NOV 24, Marine Corps Base Quantico, Virginia

iThink:
Bad Moves, "Same Bad Friends" (146 bpm)
For Against, "The Pennines" (165bpm)

WX at Noon (17) Nov 26 68.0 (20.0) 46.0 (7.8) 29.91 (1012) Calm RH 45
Odometer 24B: 350.0mi
Lift TE 2.2/1.0. Exercise Load 48 Average/max heart rate = 113/144
Run TE 2.6/0.0. Exercise Load 60 Average/max heart rate = 133/145

I'm getting stronger. Anaerobic work was probably lower because I forgot to set breaks at the end of two sets. I also have started a new round of PT, this one for the hips and knees. Yay. Proper easy run outside on the track so I wasn't tempted to go too hard on the dreadmill. Also, the weather was really good today. Not sure I buy the max heart rate, although it was in the last 200m which was mostly uphill. Relative effort was bumpy in the first mile and got easier 30 minutes in, even more so by 50 minutes. That's a good sign for a proper run to burn lard. These shoes will likely get retired come first week of December at this rate as I expect to hit 400mi in these shoes by then.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10/10/10 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @373
Alternating Dumbbell Chest Press 7/6/5 @35
GHD Situp 15/15/15
Lat Pulldown 10/10/10 @100
Landmine Squat 10/10/10 @45

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:11 13:11 13:11 13:11 1.00
1.00 25:41 12:30 12:30 12:50 2.00
1.00 38:19 12:38 12:38 12:46 3.00
1.00 50:46 12:27 12:27 12:41 4.00
0.17 52:49 02:03 12:06 12:40 4.17

6.66mi, 80:56, 25 NOV 24, Chantilly, Virginia

iThink:
The Get Up Kids, "Ten Minutes" (170 bpm)
Bad Moves, "Cape Henlopen" (157 bpm)

WX at 6 PM (23) Nov 25 54.0 (12.2) 39.0 (3.9) 30.01 (1016) S 6 RH 56
Odometer 24B: 345.5mi
TE 3.4/0.0. Exercise Load 124. Average/max heart rate = 136/144

MY legs felt surprisingly strong at the start but started to peter out by about the 4-5 mile mark. I was committed to my usual 666 but today felt inconsistent.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 26:56 26:56 11:46 11:46 2.29
2.46 57:22 30:26 12:22 12:05 4.75
1.91 80:56 23:34 12:20 12:09 6.66

4.04mi, 49:45, 24 NOV 24, Chantilly, Virginia

iThink:
The Get Up Kids, "The Company Dime" (148 bpm)

WX at 5 PM (22) Nov 24 54.0 (12.2) 35.1 (1.7) 29.99 (1015) NNW 3 RH 48
Odometer 24B: 338.8mi
TE 2.8/0.0. Exercise Load 68. Average/max heart rate = 134/139

Easy recovery run in pleasant weather conditions.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 24:58 24:58 12:22 12:22 2.02
2.02 49:45 24:47 12:16 12:19 4.04

10.33mi, 2:06:00, 23 NOV 24, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)
The Get Up Kids, "Ten Minutes" (170 bpm)
The Get Up Kids, "The Company Dime" (148 bpm)

WX at 2 PM (19) Nov 23 55.0 (12.8) 37.9 (3.3) 29.79 (1008) WNW 17G32 RH 53
Odometer 24B: 334.8mi
TE 3.8/0.0. Exercise Load 159. Average/max heart rate = 136/154

New insoles in existing shoes as part of the transition to new shoes after 400mi.

Very breezy, but the temperature was about perfect. I figured I could stand being chilly for the first mile, and the rest was fine. This is the first time running under a specified workout, and I get what the watch is doing when it tells me I'm running outside the specified HR band, but it takes some time to get used to. It would be useful to avoid running too hard in recovery,though.

Negative splits on the return I'll chalk up to having a big tailwind, especially for some of the gusts. This was my record at this distance, not surprisingly for the weather and having taken yesterday off.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.32 0:27:38 27:38 11:55 11:55 2.32
1.00 0:40:15 12:37 12:37 12:07 3.32
1.86 1:03:37 23:22 12:34 12:17 5.18
1.86 1:26:08 22:31 12:06 12:14 7.04
1.01 1:38:25 12:17 12:10 12:14 8.05
2.29 2:06:00 27:35 12:03 12:11 10.34

4.0mi on dreadmill+lift, 46:50, 21 NOV 24, Marine Corps Base Quantico, Virginia

iThink:
Velocity Girl, "Sorry Again" (166 bpm)
ABBA, "Angeleyes" (132 bpm)

WX at Noon (17) Nov 21 54.0 (12.2) 30.9 (-0.6) 29.64 (1003) WSW 9
Odometer 24B: 324.5mi
Lift TE 2.4/1.8. Exercise Load 72 Average/max heart rate = 122/150
Run TE 3.7/0.0. Exercise Load 146 Average/max heart rate = 141/145

Was a little rushed getting the lifting in but I was also pressed for time at the back end. I was thinking about bagging it for 3 miles instead of four but by the 25-minute mark, I realized I was okay with going 4. It was faster than I intended, though.

I have no rational explanation for the second iThink.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10/10/8 @75
Barbell Row 10/10/10 @115
Leg press 15/15/15 @373
Lat Pulldown 10/10/8 @120
Smith Machine Squat 10/10/10 @100
GHD Situp 15/15/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.99 11:34 11:34 11:41 11:41 0.99
1.00 23:19 11:45 11:45 11:43 1.99
1.01 35:09 11:50 11:43 11:43 3.00
1.00 46:50 11:41 11:41 11:43 4.00

6.66mi, 76:14, 20 NOV 24, Chantilly, Virginia

iThink:
Velocity Girl, "Sorry Again" (166 bpm)
Velocity Girl, "Labrador" (157 bpm)
The Smiths, "There Is A Light That Never Goes Out" (soundcheck at the Barrowlands) (131 bpm)

WX at 5 PM (22) Nov 20 62.1 (16.7) 52.0 (11.1) 29.64 (1003) SSE 6 RH 69
Odometer 24B: 320.3mi
TE 3.9/0.0. Exercise Load 165. Average/max heart rate = 143/155

Weather was overcast and pleasant, a bit more humid than the last few days, but still nice. In the last mile, I decided to turn on the jets some, and thus, the level of effort is a bit skewed high. I still felt pretty good, and as I look at the results from this relative to this past summer, I actually feel pretty satisfied with progress thus far.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 26:45 26:45 11:41 11:41 2.29
2.37 55:56 29:11 12:19 12:00 4.66
2.00 76:14 20:18 10:09 11:27 6.66

6.66mi, 78:01, 18 NOV 24, Chantilly, Virginia

iThink:
Alvvays, "After the Earthquake" (166 bpm)
Rob Zombie, "Dragula" (125bpm)
Rob Zombie, "Feel So Numb"(127bpm)

WX at 7 PM (0) Nov 18 63.0 (17.2) 48.0 (8.9) 29.96 (1014) NNW 5 RH 58
Odometer 24B: 313.6mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 139/147

Today was actually harder than I intended, but I ran faster than I expected, so instead, I decided to push the relative level of effort to see how it would feel. I'm taking tomorrow off as I'll be too busy to run. As a bonus today, negative splits at the end. Woot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 26:50 26:50 11:43 11:43 2.29
2.37 54:44 27:54 11:46 11:45 4.66
2.00 78:01 23:17 11:38 11:43 6.66

4.0mi, 53:01, 17 NOV 24, Chantilly, Virginia

iThink:
Keiki Kobayashi, "Daredvil" from Ace Combat 7: Skies Unknown OST (124bpm)

WX at 4 PM (21) Nov 17 57.0 (13.9) 37.9 (3.3) 30.04 (1017) SSW 5 RH 48
Odometer 24B: 307.0mi
TE 2.4/0.0. Exercise Load 50. Average/max heart rate = 128/138

Recovery run after taking yesterday off. My heart rate variance was low, so the watch is suggesting I take it easy, so I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 26:58 26:58 13:29 13:29 2.00
2.00 53:01 26:03 13:01 13:15 4.00

HR Zones

Based on an observed RHR 56, computed MHR of 173.

Zone	Lower range (BPM)	Upper range (BPM)
Recovery	115	126
Endurance	126	138
Aerobic	138	150
Anaerobic	150	161
VO₂max	161	173.1

6.66mi on dreadmill+lift, 71:15, 16 NOV 24, Fort Belvoir, Virginia

iThink:
For Against, "The Pennines" (165bpm)
Crystal Castles, "Doe Deer" (184bpm)
Alvvays, "After the Earthquake" (166 bpm)

WX at 7 PM (0) Nov 16 54.3 (12.4) 37.0 (2.8) 30.05 (1017) NNW 5
Odometer 24B: 303.0mi
Lift TE 2.2/1.2. Exercise Load 56 Average/max heart rate = 119/147
Run TE 3.8/0.0. Exercise Load 163 Average/max heart rate = 142/149

I had put in a bid on a house and it got bought out from under me. I didn't want to be around anyone other than my realtor today looking at places, so I went to the gym and did some catharsis work - and a harder run on the dreadmill than I expected to do -- and yet, didn't feel that unusually difficult. The fact that I was running 10:00 pace at the end and still holding under threshold is actually a good thing. The third iThink was the best for most of it as the first two didn't quite fit.

I'm still fucking pissed.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10/10/8 @75
Barbell Row 10/10/10 @115
Landmine Squat 10 @35, 10/10 @45
Lat Pulldown 10/10/10 @120
Cable Row Standing 10/10/10 @35
Leg press 15/12/10 @398
Alternating Dumbbell Chest Press 7/6/5 @35

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:52 10:52 10:52 10:52 1.00
1.00 21:34 10:42 10:42 10:47 2.00
1.00 32:18 10:44 10:44 10:46 3.00
1.01 43:11 10:53 10:47 10:46 4.01
0.99 53:45 10:34 10:40 10:45 5.00
1.00 64:28 10:43 10:43 10:45 6.00
0.66 71:15 06:47 10:17 10:42 6.66

6.78mi, 86:48, 15 NOV 24, Chantilly, Virginia

iThink:
Corrosion of Conformity, "What?" (Mike Singing Mix) (104bpm)
The Cure, "A Forest" (Concert) (80bpm)
Rush, "Red Barchetta" (144bpm)

WX at 5 PM (22) Nov 15 51.1 (10.6) 45.0 (7.2) 29.92 (1013) NW 3 RH 79
Odometer 24B: 296.8mi
TE 3.1/0.0. Exercise Load 88. Average/max heart rate = 131/140

Base run after taking yesterday off. My knees still hurt today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 29:01 29:01 12:40 12:40 2.29
2.54 62:10 33:09 13:03 12:52 4.83
1.96 86:48 24:38 12:34 12:47 6.79

6.66mi, 70:19, 13 NOV 24, Chantilly, Virginia

iThink:
Sabaton, "Into the Fire" (128bpm)

WX at 5 PM (22) Nov 13 46.9 (8.3) 21.9 (-5.6) 30.41 (1029) ESE 5 RH 36
Odometer 24B: 290.0mi
TE 4.4/0.5. Exercise Load 225. Average/max heart rate = 144/163

Hardest run for effort I've done for a while. I haven't run in weather conducive to such a run in a long while and when I had a good quick start, it was too good to pass up. Return leg was quite hard on the way back, dipping into Z4 at times, which is rare for a run of this length.

I believe this is my PB for this distance and today's course is anything but flat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.34 25:14 25:14 10:47 10:47 2.34
1.00 36:10 10:56 10:56 10:50 3.34
1.02 46:56 10:46 10:33 10:46 4.36
2.30 70:19 23:23 10:10 10:33 6.66

2.0mi on dreadmill+lift, 23:38, 12 NOV 24, Marine Corps Base Quantico, Virginia

iThink:
The Killers, "Run For Cover" (165bpm)

WX at 1 PM (18) Nov 12 62 (17) UNK 30.14 (1020) NW 14 RH UNK
Odometer 24B: 283.0mi
Lift TE 2.2/1.8. Exercise Load 60 Average/max heart rate = 118/156
Run TE 2.9/0.0. Exercise Load 72 Average/max heart rate = 137/144

First lifting in a bit. Today was a good day of lifting, more weight than before, and definitely felt markedly stronger than usual. Easy two miles on the dreadmill to continue lard expenditure.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10 @70, 10/8 @75
Barbell Row 10/10/10 @115
Leg press 15/12/10 @373
Lat Pulldown 10/10 @120, 10 @100
Smith Machine Squat 10 @110, 10/10 @100
Cable Row Standing 10/10 @30, 10 @35
GHD Situp 15/12/10
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:51 11:51 11:51 11:51 1.00
1.00 23:38 11:47 11:47 11:49 2.00

10.3mi, 2:13:57, 11 NOV 24, Chantilly, Virginia

iThink:
Alvvays, "In Undertow" (117bpm)
Sabaton, "Into the Fire" (128bpm)

WX at Noon (17) Nov 11 72.0 (22.2) 54.0 (12.2) 29.79 (1008) WNW 12 RH 53
Odometer 24B: 280.0mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 137/150

Finally, some true LSD. Watch says tempo run because the heart rate was definitely zone 3 in the last 3 miles. Still, this was a good run.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.29 0:29:12 29:12 12:45 12:45 2.29
1.01 0:42:13 13:01 12:53 12:48 3.30
1.85 1:06:29 24:16 13:07 12:55 5.15
1.85 1:30:59 24:30 13:15 13:00 7.00
1.01 1:44:24 13:25 13:17 13:02 8.01
2.29 2:13:57 29:33 12:54 13:00 10.30

4.33mi, 58:09, 8 NOV 24, Chantilly, Virginia

iThink:
Erma, "Clownfish Family" (128bpm)

WX at 6 PM (23) Nov 08 64.0 (17.8) 32.0 (0.0) 30.02 (1016) WNW 12 RH 29
Odometer 24B: 266.0mi
TE 2.6/0.0. Exercise Load 54. Average/max heart rate = 133/143.

Easy recovery run. My legs were tired from the start, so I deliberately took it easy today. I've run 35 miles in the last 7 days, so maybe a rest day is in order.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.09 27:22 27:22 13:06 13:06 2.09
2.24 58:09 30:47 13:45 13:26 4.33

6.8mi, 82:24, 7 NOV 24, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)
Suicidal Tendencies, "Memories of Tomorrow" (108bpm)

WX at 6 PM (23) Nov 07 66.9 (19.4) 53.1 (11.7) 30.11 (1019) NNW 12 RH 61
Odometer 24B: 266.0mi
TE 3.5/0.0. Exercise Load 119. Average/max heart rate = 137/148.

Easy run, although my heart rate is elevated for relative speed. Also, my right knee has been acting up, although after I've been running for about 10 minutes, I'm good. At least I made my minimum 6.66 distance.

Second iThink is after finding out the popular vote went to Trump also. They have sold out their future for convenience today. I hope they realize the Faustian bargain they struck, but I know better than to believe that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 27:43 27:43 12:06 12:06 2.29
2.55 59:11 31:28 12:20 12:14 4.84
1.96 82:24 23:13 11:51 12:07 6.80

6.66mi, 82:28, 6 NOV 24, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)

WX at Noon (17) Nov 06 80.1 (26.7) 61.0 (16.1) 30.06 (1017) SW 12 RH 52
Odometer 24B: 259.2mi
TE 3.5/0.0. Exercise Load 123. Average/max heart rate = 143/154.

I was not going to go hard. Today was technically a tempo run as I was working much harder than I anticipated for that distance.

I also needed to get this run in after the news about the election. America has chosen populism, but the electorate doesn't really know what they have signed on for. They'll reap the bitter harvest in about 15 years when the ripple effects of what I think will happen take effect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:29 18:29 11:51 11:51 1.56
1.06 30:52 12:23 11:41 11:47 2.62
0.71 39:23 08:31 12:00 11:50 3.33
0.71 48:06 08:43 12:17 11:54 4.04
1.07 61:56 13:50 12:56 12:07 5.11
1.55 82:28 20:32 13:15 12:23 6.66

10.33mi, 2:00:52, 3 NOV 24, Chantilly, Virginia

iThink:
VØJ and Narvent, "Memory Reboot (Sped Up)" (101bpm)
Sugarcult, "Dead Living" (160bpm)
Suicidal Tendencies, "Go Skate!" (109 bpm)

WX at 5 PM (22) Nov 03 57.0 (13.9) 30.9 (-0.6) 30.39 (1029) E 6 RH 36
Odometer 24B: 252.0mi
TE 4.4/0.0. Exercise Load 203. Average/max heart rate = 141/156.

Nominally long slow run that was harder than it felt. HR would not go down much in the end, making this more of a tempo run nominally by effort even if it didn't feel like one. My legs are going to be a little sore after this and I probably need to go for a short recovery run tomorrow.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.29 0:26:32 26:32 11:35 11:35 2.29
1.02 0:38:09 11:37 11:23 11:32 3.31
1.85 0:59:30 21:21 11:32 11:32 5.16
1.86 1:21:10 21:40 11:39 11:34 7.02
1.03 1:33:34 12:24 12:02 11:37 8.05
2.28 2:00:52 27:18 11:58 11:42 10.33

6.66mi, 77:45, 2 NOV 24, Chantilly, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)

WX at 6 PM (22) Nov 02 61.0 (16.1) 35.1 (1.7) 30.33 (1027) NNW 8 RH 37
Odometer 24B: 241.7mi
TE 3.6/0.2. Exercise Load 137. Average/max heart rate = 136/148.

Felt a bit wobbly until mile 2.5. I could feel things loosen up by then and the return felt pretty good. Objective for today was a long run but I decided to bag it off and just run my usual 666.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.28 26:15 26:15 11:31 11:31 2.28
1.05 39:30 13:15 12:37 11:52 3.33
1.05 52:05 12:35 11:59 11:53 4.38
2.28 77:45 25:40 11:15 11:40 6.66