3.0mi, 39:43, 3 SEP 25, Lorton, Virginia

iThink:
The Beaches - Edge of the Earth (160 bpm)

WX at 6 PM (22) Sep 03 81.0 (27.2) 54.0 (12.2) 29.86 (1011) S 8 RH 39
Odometer 25B: 167.5.mi
TE 2.4/0.0. Exercise Load 42. Average/max heart rate = 125/138

The watch said 28 minutes of recovery run @127 bpm. I don't ever feel like I can run that short, so I did my customary 3 miles of wogging for recovery. This time I was disciplined on effort.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.50 20:11 20:11 13:27 13:27 1.50
1.50 39:43 19:32 13:01 13:14 3.00

4.0mi, 48:19, 2 SEP 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 9 PM (1) Sep 02 69.1 (20.6) 55.0 (12.8) 30.04 (1017) SE 5 RH 60
Odometer 25B: 164.5.mi
TE 3.2/0.0. Exercise Load 91. Average/max heart rate = 135/145

The Garmin Forerunner says my lactate threshold just increased to 160. I'm not sure if I really buy that, but it suggests I'm getting stronger. Previous lactate threshold was 157. Today was markedly faster than I expected for running 7.77 yesterday. I didn't want to push it too hard, so I went mid-zone 3 just to see how it might feel. If I'm judicious, I should probably take tomorrow easy. Today wasn't really easy.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.00 25:09 25:09 12:34 12:34 2.00
2.00 48:19 23:10 11:35 12:05 4.00

7.77mi, 96:28, 1 SEP 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Sugarcult, Dead Living (160bpm)

WX at 2 PM (18) Sep 01 79.0 (26.1) 52.0 (11.1) 30.21 (1023) ENE 15G20 RH 39
Odometer 25B: 160.5.mi
TE 3.8/0.1. Exercise Load 138. Average/max heart rate = 142/159

Day off yesterday because I knew I was going to go long today. I kind of hoped I wouldn't run during the mid-day, but I didn't want to do it later at night. It's done, either way. Time to start working on harder effort in preparation for a race in November. At least it was dry and breezy!

Negative splits are a bonus too - I didn't expect to have that!

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 25:59 25:59 12:48 12:48 2.03
1.80 48:46 22:47 12:39 12:44 3.83
2.46 78:42 29:56 12:10 12:31 6.29
1.48 96:28 17:46 12:00 12:25 7.77

6.01mi, 73:37, 30 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 8 PM (0) Aug 30 65 (18.3) 53 (11.6) 30.09 (1018) ESE 1 RH 64
Odometer 25B: 152.8.mi
TE 3.6/0.0. Exercise Load 118. Average/max heart rate = 138/151

Two days off and amazing weather for this time of the year meant I decided to go a bit harder. I'm also starting to think about how I'm going to train climbing at levels of intensity above zone 3 as I've signed up for the Bay Bridge Run Walk in Annapolis for 9 November.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.81 23:13 23:13 12:50 12:50 1.81
1.20 37:28 14:15 11:52 12:27 3.01
1.19 52:28 15:00 12:36 12:30 4.20
1.81 73:37 21:09 11:41 12:15 6.01

3.01mi, 40:57, 27 AUG 25, Lorton, Virginia

iThink:
Y. Takada - Primitive ~Origin~ (Hero's Theme) (151bpm)

WX at 7 PM (23) Aug 27 75.2 (24.0) 48.6 (9.2) 30.1 (1019) WNW 3 RH 38
Odometer 25B: 146.8.mi
TE 2.3/0.0. Exercise Load 38. Average/max heart rate = 128/135

Weather remains good, but my legs were beat up after yesterday, so I deliberately ran 3 very disciplined easy miles today.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.50 20:53 20:53 13:55 13:55 1.50
1.51 40:57 20:04 13:17 13:36 3.01

7.00mi, 89:42, 26 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 9 PM (1) Aug 26 63.7 (17.6) 57.4 (14.1) 30.03 (1016) Calm RH 79
Odometer 25B: 143.8.mi
TE 3.5/0.0. Exercise Load 109. Average/max heart rate = 133/149

Weather was great and cooling off during my run, so it was good. A little harder than I thought, but it worked out. Distance was about right.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 26:58 26:58 13:05 13:05 2.06
1.44 46:04 19:06 13:16 13:10 3.50
1.44 64:28 18:24 12:47 13:03 4.94
2.06 89:42 25:14 12:15 12:49 7.00

4.19mi, 55:19, 24 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at Noon (16) Aug 24 79.7 (26.5) 66.9 (19.4) 29.92 (1013) S 6 RH 65
Odometer 25B: 136.8.mi
TE 3.0/0.0. Exercise Load 65. Average/max heart rate = 135/149

Legs were remarkably tired and running in the mid-day meant heat, so I knew today was going to be unambitious. Negative split on the return was to be expected with the downhill but I was also fully warmed up by 3 miles in. It always takes a while.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.09 28:04 28:04 13:26 13:26 2.09
2.10 55:19 27:15 12:59 13:12 4.19

3.02mi, 43:03, 22 AUG 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)

WX at 8 PM (0) Aug 22 71.8 (22.1) 59.4 (15.2) 30.02 (1016) Calm RH 64
Odometer 25B: 132.6.mi
TE 2.3/0.0. Exercise Load 35. Average/max heart rate = 127/133

Recovery run after yesterday's burner. Surprisingly, I don't feel as destroyed as I might expect. I'm also getting a little more sleep than usual, so that probably helps too.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.02 43:03 43:03 13:56 13:56 3.02

7.69mi, 91:29, 21 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 8 PM (0) Aug 21 68 (20) 64 (18) 29.9 (1012) Calm RH 88
Odometer 25B: 137.3.mi
TE 4.3/0.2. Exercise Load 175. Average/max heart rate = 145/163

I didn't think I was going to go this fast or this hard, but the weather was good and it was hard to not go faster. So today was a good run but I know I need to be disciplined about recovery and rest days respectively.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.03 0:24:57 24:57 12:17 12:17 2.03
1.81 0:46:54 21:57 12:08 12:13 3.84
1.80 1:08:00 21:06 11:43 12:03 5.64
2.05 1:31:29 23:29 11:27 11:54 7.69

3.0mi, 41:34, 19 AUG 25, Lorton, Virginia

iThink:
For Against - The Pennines (165 bpm)

WX at 8 PM (0) Aug 19 71 (22) 66 (19) 30.05 (1017) Calm rain RH 84
Odometer 25B: 129.6.mi
TE 2.3/0.0. Exercise Load 36. Average/max heart rate = 129/137

A proper recovery run, aided by the cooler weather and rain. My legs are super beat up.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.00 41:34 41:34 13:51 13:51 3.00

7.74mi, 95:20, 18 AUG 25, Lorton, Virginia

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

WX at 7 PM (23) Aug 18 68.0 (20.0) 64.9 (18.3) 30.13 (1020) NE 8 light rain RH 90
Odometer 25B: 126.6.mi
TE 4.1/0.0. Exercise Load 147. Average/max heart rate = 140/155

I was a slug the last few days and I needed to get a run in. What I did not expect was to go fast and hard, and today was a pleasant surprise - although the weather was most certainly a contributor. My knees hurt, of course, afterwards. Ugh.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.06 0:26:17 26:17 12:46 12:46 2.06
1.80 0:49:27 23:10 12:52 12:49 3.86
1.81 1:11:20 21:53 12:05 12:35 5.67
2.07 1:35:20 24:00 11:36 12:19 7.74

8,000m on Concept2 Model D, 37:46.5, 13 AUG 25, Lorton, Virginia

iThink:
nothing as I was watching random shit on YouTube.

WX at 7 PM (23) Aug 13 78.1 (25.6) 73.0 (22.8) 29.84 (1010) WSW 3 light rain
Odometer 14B: 411.0mi
TE 3.0/0.0 Exercise load 62 Avg/Max HR 129/144 Avg/Max Power 118/165W

It was raining outside, so I decided on an erg, which felt harder than it was, but didn't go much above zone 2 minus some ill-advised pulling at the end.

Splits
Distance: 8000
Time: 37:46.5
Avg/500m: 02:21.7
Drag Factor: 102
Per Mile: 00:07:36

6.01mi, 75:24, 12 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - Chasm (162bpm)
The Cure - A Forest (live 1984 Wembley) (160bpm)
The Cure - A Forest (live 1985 Birmingham) (184bpm)

WX at 9 PM (1) Aug 12 77.7 (25.4) 74.5 (23.6) 29.94 (1013) Calm RH 89
Odometer 25B: 117.9.mi
TE 3.7/0.0. Exercise Load 122. Average/max heart rate = 139/162

I took yesterday off. I wasn't planning on going very hard as I thought it was still a bit warm and humid, but for some reason, I dipped into threshold pace and held it on and off (less some cramping in the calf) and finished very, very hard. That was unexpected. I NEED to do something tomorrow and go very easy.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.82 23:48 23:48 13:05 13:05 1.82
1.19 38:48 15:00 12:36 12:53 3.01
1.19 54:34 15:46 13:15 13:00 4.20
1.81 75:24 20:50 11:31 12:33 6.01

7.0mi, 90:41, 10 AUG 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
Beach Bunny - refrain of unreleased song
Beach Bunny - Chasm (162bpm)

WX at Noon (16) Aug 10 82.4 (28.0) 58.8 (14.9) 30.22 (1023) Calm RH 44
Odometer 25B: 111.9.mi
TE 3.5/0.3. Exercise Load 113. Average/max heart rate = 138/154

I took yesterday off and decided to run before it got too hot. I think the biggest difference maker was having a light headwind on the way back - I was able to run a lot more efficiently and even had a fast finish. I don't think this is necessarily representative of trends, but I think once it starts to get cooler, things will improve.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.04 0:27:34 27:34 13:31 13:31 2.04
1.63 0:49:13 21:39 13:17 13:25 3.67
1.24 1:05:46 16:33 13:21 13:24 4.91
2.09 1:30:41 24:55 11:55 12:57 7.00

4.01mi, 53:09, 8 AUG 25, Lorton, Virginia

iThink:
soccer mommy - Driver (100 bpm)
Eddie Money - I Think I'm In Love (152 bpm)

WX at 7 PM (23) Aug 08 79.2 (26.2) 60.4 (15.8) 30.16 (1021) E 3 RH 52
Odometer 25B: 104.9.mi
TE 2.8/0.0. Exercise Load 58. Average/max heart rate = 134/143

Sore from yesterday when I woke up, and dead legs for the first half of this run. All the uphills took a lot more effort than what the pace would suggest. Negative split is because it's mostly downhill on the return leg. Tomorrow is probably going to be a rest day as a result.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.98 26:37 26:37 13:27 13:27 1.98
2.03 53:09 26:32 13:04 13:15 4.01

6.71mi, 87:09, 7 AUG 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
soccer mommy - Abigail (117 bpm)

WX at 8 PM (0) Aug 07 77.5 (25.3) 64.4 (18.0) 30.21 (1023) E 3 RH 63
Odometer 25B: 100.9.mi

I took yesterday off as I felt tired and didn't want to overtrain. I offset that rest day yesterday with an attempt to run my standard distance but I went slightly long. As usual, base mileage to burn lard.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.53 19:16 19:16 12:36 12:36 1.53
3.64 66:27 47:11 12:58 12:51 5.17
1.54 87:09 20:42 13:26 12:59 6.71

4.0mi, 55:12, 5 AUG 25, Lorton, Virginia

iThink:
GBH- Gunned Down (158 bpm)

WX at 9 PM (1) Aug 05 75 (24) 69 (21) 30.25 (1024) Calm RH 83
Odometer 25A: 407.9mi | Odometer 25B: 94.2.mi

Fucking finally, a proper zone 23 run for real. I was feeling tired so I went short and easy.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
4.00 55:12 55:12 13:48 13:48 4.00

4.22mi, 53:29, 4 AUG 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)

WX at 8 PM (0) Aug 04 75.0 (23.9) 64.9 (18.3) 30.13 (1020) Calm RH 71
Odometer 25A: 407.9mi | Odometer 25B: 90.2.mi

Easy run, attempt to be more disciplined about zone 2. Better than usual but still room for improvement. I went light because I didn't get much sleep last night.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 27:00 27:00 12:48 12:48 2.11
2.11 53:29 26:29 12:33 12:40 4.22

7.7mi, 1:41:47, 2 AUG 25, Lorton, Virginia

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

WX at 2 PM (18) Aug 02 77.4 (25.2) 57.2 (14.0) 30.2 (1022) Calm RH 49
Odometer 25A: 407.9mi | Odometer 25B: 86.0.mi

The heat finally broke and I decided to celebrate with a long run. Today was an attempt to stay disciplined about heart rate and for the most part I was good about it. Definitely harder at the end as I was more tired.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.04 0:27:23 27:23 13:25 13:25 2.04
1.81 0:51:56 24:33 13:34 13:29 3.85
1.81 1:16:02 24:06 13:19 13:26 5.66
2.04 1:41:47 25:45 12:37 13:13 7.70

3.33mi on dreadmill, 40:06, 31 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Dream Boy (126 bpm)

WX at 10 PM (2) Jul 31 77 (25) 73 (23) 29.94 (1013) Calm RH 88
Odometer 25A: 407.9mi | Odometer 25B: 78.3.mi
TE 3.3/0.0. Exercise Load 85. Average/max heart rate = 138/147

Late start, didn't want to run very far, and ended up doing 40 minutes on the dreadmill instead as I napped for two hours after getting back from work today.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
0.99 12:08 12:08 12:15 12:15 0.99
1.00 24:05 11:57 11:57 12:06 1.99
1.00 36:07 12:02 12:02 12:05 2.99
0.34 40:06 03:59 11:43 12:03 3.33

5.52mi, 70:35, 29 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Alvvays - After the Earthquake (166bpm)

WX at 9 PM (1) Jul 29 86.0 (30.0) 75.9 (24.4) 29.99 (1015) S 7 RH 72
Odometer 25A: 407.9mi | Odometer 25B: 74.4.mi

The heat has been oppressive and I waited until dusk to start. Today was markedly harder than before, and I went anaerobic enough where my watch thinks my MHR is 184 with a LTHR of 157. I'm not sure I buy off on that, but the only way to find out is really to push it to LTHR and above, and I haven't done much of that lately.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.82 23:50 23:50 13:06 13:06 1.82
0.94 35:55 12:05 12:51 13:01 2.76
1.65 57:18 21:23 12:58 13:00 4.41
1.11 70:35 13:17 11:58 12:47 5.52
 

6.66mi, 88:30, 27 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Beach Bunny - 6 Weeks (157 bpm)
Beach Bunny - Painkiller (123 bpm)

WX at 5 PM (21) Jul 27 80 (27) 77 (25) 29.96 (1014) SSW 5 light drizzle RH 91
Odometer 25A: 407.9mi | Odometer 25B: 69.9.mi
TE 3.3/0.0. Exercise Load 90. Average/max heart rate = 143/155

First run in a while. Last week was not good for exercise as there was a lot of stuff going on and it bumped my schedule. I was seriously thinking about bagging it off today but I realized it's been a while and I can't afford to take another day off.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 19:46 19:46 12:50 12:50 1.54
3.63 68:19 48:33 13:22 13:13 5.17
1.49 88:30 20:11 13:33 13:17 6.66
 

6.66mi, 84:27, 22 JUL 25, Lorton, Virginia

iThink:
Paramore - Emergency (168 bpm)

WX at 8 PM (0) Jul 22 78.3 (25.7) 66.7 (19.3) 30.07 (1018) Calm RH 68
Odometer 25A: 407.9mi | Odometer 25B: 63.2.mi
TE 3.6/0.0. Exercise Load 116. Average/max heart rate = 134/142

Yesterday was a rest day as my HRV was 21ms. That is not great.

GODDAMN did running 6.66 feel fucking good! I deliberately took it easy and ran flat base. Weather helped a LOT as it was markedly cooler than the last few days.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.32 15:56 15:56 12:04 12:04 1.32
4.00 67:06 51:10 12:47 12:37 5.32
1.34 84:27 17:21 12:57 12:41 6.66
 

6.07mi, 85:18, 20 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Pixie Cut (165 bpm)
The Get Up Kids - Ten Minutes (170 bpm)

WX at 8 PM (0) Jul 20 88.2 (31.2) 69.8 (21.0) 29.81 (1009) WSW 5 RH 55
Odometer 25A: 407.9mi | Odometer 25B: 56.5.mi
TE 3.2/0.0. Exercise Load 76. Average/max heart rate = 134/153

I felt like crap at the start and felt marginally better on the way back, but I knew this was going to be slow and gritty.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 26:10 26:10 14:09 14:09 1.85
1.19 43:04 16:54 14:12 14:10 3.04
1.18 60:25 17:21 14:42 14:19 4.22
1.85 85:18 24:53 13:27 14:03 6.07
 

10,000m on Concept2 Model D, 50:39, 19 JUL 25, Lorton, Virginia

iThink:
nothing as I was watching the Denver Outlaws vs. the Boston Cannons.

WX at 9 PM (1) Jul 19 78.8 (26.0) 74.5 (23.6) 29.93 (1013) Calm
Odometer 14B: 411.0mi
TE 3.0/0.0 Exercise load 62 Avg/Max HR 129/144 Avg/Max Power 118/165W

Not too hard tonight as the watch was advising 40 minutes of base, so I decided instead of a long run I was going to get in some TV sports - in this case, the Premier Lacrosse League.

Splits
Distance: 10000
Time: 50:39.0
Avg/500m: 02:32.0
Drag Factor: 104
Per Mile: 00:08:09

SGMT AGGREGATE PRSGMT  SEG500m AVG500m DIST
5000 0:26:33.0 26:33.0 02:39.3 02:39.3 5000
5000 0:50:39.0 24:06.0 02:24.6 02:32.0 10000

10,000m on Concept2 Model D, 45:37.9, 18 JUL 25, Lorton, Virginia

iThink:
nothing as I was watching highlights of the 2025 Tour de France.

WX at 10 PM (2) Jul 18 79.2 (26.2) 74.5 (23.6) 30.06 (1017) SSE 3 thunder in the vicinity
Odometer 14B: 411.0mi
TE 3.7/0.0 Exercise load 116, Avg/Max Power 141/195W Avg/Max HR 140/157

I was pleasantly surprised at this row. This was faster and stronger than I expected. Of course, watching highlights of the Tour de France is plenty of motivation to stop feeling sorry for myself!

Splits
Distance: 10000
Time: 45:37.9
Avg/500m: 02:16.9
Drag Factor: 104
Per Mile: 00:07:21
 

5.09mi, 67:46, 17 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Pixie Cut (165 bpm)

WX at 9 PM (1) Jul 17 87 (31) 77 (25) 29.92 (1013) WNW 6 light rain with thunder RH 70 HI 97.5 (36.4)
Odometer 25A: 407.9mi | Odometer 25B: 50.4.mi
TE 3.1/0.0. Exercise Load 69. Average/max heart rate = 136/152

Easy run due to the heat. I felt a lot better by the end of the second mile. It is pretty significant that the heat index is still 97.5 after sundown. I was traveling the last four days and was gainfully busy most of the weekend prior, so I didn't do much and now I'm considered to be in recovery, which is not necessarily wrong.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.52 19:58 19:58 13:08 13:08 1.52
2.25 50:33 30:35 13:36 13:25 3.77
1.32 67:46 17:13 13:03 13:19 5.09
 

6.00mi, 80:19, 11 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Painkiller (123 bpm)
Philip Glass - Lightning (100 bpm)
Dentist - New Dress (170 bpm)
Touché Amoré - I'll Be Your Host (82 bpm)

WX at 8 PM (0) Jul 11 84.7 (29.3) 75.9 (24.4) 29.95 (1014) SE 3 RH 76
Odometer 25A: 407.9mi | Odometer 25B: 45.3.mi
TE 3.1/0.0. Exercise Load 78. Average/max heart rate = 133/142

Easy run due to the heat, but also, because my left eye has been all fucked up all week. Ran an extra mile on the track for the middle leg, though.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 20:12 20:12 13:07 13:07 1.54
3.13 62:29 42:17 13:31 13:23 4.67
1.33 80:19 17:50 13:25 13:23 6.00
 

8,000m on Concept2 Model D, 36:39.7, 9 JUL 25, Lorton, Virginia

iThink:
nothing as I was watching Andor.

WX at 10 PM (2) Jul 09 73 (23) 71 (22) 29.97 (1014) SE 3
Odometer 14B: 411.0mi
TE 3.0/0.6 Exercise load 64, Avg/Max Power 136/172W Avg/Max HR 133/148

I've been knackered the last few days and I forced myself to get this one in, even as late as it was. I was glad I did, as I felt a lot better afterwards and it wasn't as hard as I feared.

Splits
Distance: 8000
Time: 36:39.7
Avg/500m: 02:17.5
Drag Factor: 103
Per Mile: 00:07:23

5.09mi, 67:43, 6 JUL 25, Lorton, Virginia

iThink:
Hilary Duff - Wake Up (121 bpm)
Alvvays, After the Earthquake (166 bpm)
Hilary Duff - Come Clean (118 bpm)

WX at 8 PM (0) Jul 06 82.9 (28.3) 73.9 (23.3) 29.97 (1014) SE 7 RH 74
Odometer 25A: 407.9mi | Odometer 25B: 39.3.mi
TE 3.0/0.0. Exercise Load 65. Average/max heart rate = 136/146

I wasn't feeling it today, but had to get it out there after taking yesterday off. I felt better after 3 miles.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.52 20:25 20:25 13:26 13:26 1.52
2.25 50:27 30:02 13:21 13:23 3.77
1.32 67:43 17:16 13:05 13:18 5.09

4.97mi, 70:22, 4 JUL 25, Lorton, Virginia

iThink:
Ed Sheeran - Castle On The Hill (135 bpm)
Phillip Phillips - Gone, Gone, Gone (118 bpm)

WX at 8 PM (0) Jul 04 76.3 (24.6) 61.9 (16.6) 30.06 (1017) Calm RH 61
Odometer 25A: 407.9mi | Odometer 25B: 39.2.mi
TE 2.7/0.0. Exercise Load 53. Average/max heart rate = 132/139

Very disciplined recovery run as the Garmin was telling me to run 24 minutes at 126bpm. Apparently I'm more beat up than I felt, so I figured I would burn lard for a while.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.66 23:16 23:16 14:01 14:01 1.66
1.98 51:41 28:25 14:21 14:12 3.64
1.33 70:22 18:41 14:03 14:09 4.97
 

4.89mi, 64:56, 3 JUL 25, Lorton, Virginia

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

WX at 9 PM (1) Jul 03 77.7 (25.4) 71.1 (21.7) 29.89 (1012) Calm RH 80
Odometer 25A: 407.9mi | Odometer 25B: 34.2.mi
TE 2.9/0.0. Exercise Load 64. Average/max heart rate = 133/143

Easy recovery run, deliberately so. Decided to check out the track at South County high school, and was running outside of lane 6 to reduce the amount of laps I actually was running. I could feel yesterday's run in my left hip, mostly due to failure to stretch. I need to be better about that.

I was much more disciplined about heart rate this time, and I hope it pays off.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.28 17:07 17:07 13:22 13:22 1.28
2.20 46:04 28:57 13:10 13:14 3.48
1.41 64:56 18:52 13:23 13:17 4.89
 

6.03mi, 75:05, 2 JUL 25, Lorton, Virginia

iThink:
Ed Sheeran - Castle On The Hill (135 bpm)
Max - Aim (140 bpm)

WX at 9 PM (1) Jul 02 79.7 (26.5) 72.9 (22.7) 29.85 (1010) Calm RH 80
Odometer 25A: 403.0mi | Odometer 25B: 34.2.mi
TE 3.5/0.0. Exercise Load 110. Average/max heart rate = 139/153

First run in a few days. It cooled off during the run, but I was going about what I felt was zone 2. Uphills were decidedly NOT zone 2, however, and I hit anaerobic threshold a few times.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.83 22:57 22:57 12:32 12:32 1.83
1.18 37:27 14:30 12:17 12:27 3.01
1.19 52:45 15:18 12:51 12:34 4.20
1.83 75:05 22:20 12:12 12:27 6.03
 

10,000m on Concept2 Model D, 46:50.2, 30 JUN 25, Lorton, Virginia

iThink: Season 2, episode 2 of Andor.

WX at 9 PM (1) Jun 29 80.8 (27.1) 74.7 (23.7) 29.95 (1014) W 7

Odometer 14B: 411.0mi
TE 3.0/0.1 Exercise load 66, Avg/Max Power 129/145W Avg/Max HR 134/145

Deliberate easier row after yesterday going deep into zone 5. Also, I need to binge out Andor so now is as good a time as any.

Splits

Distance: 10000
Time: 46:50.2
Avg/500m: 02:20.5
Drag Factor: 104
Per Mile: 00:07:32

SGMT AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:12.6 9:12.6 02:18.1 02:18.1 2000
2000 0:18:31.3 9:18.7 02:19.7 02:18.9 4000
2000 0:28:13.0 9:41.7 02:25.4 02:21.1 6000
2000 0:37:33.7 9:20.7 02:20.2 02:20.9 8000
2000 0:46:50.2 9:16.5 02:19.1 02:20.5 10000

10,387m on Concept2 Model D, 48:00.4, 29 JUN 25, Lorton, Virginia

iThink: more highlights of this year's Critérium du Dauphiné.

WX at 9 PM (1) Jun 29 80.8 (27.1) 74.7 (23.7) 29.95 (1014) W 7

Odometer 14B: 411.0mi
TE NO READING Exercise load NO READING, Avg/Max Power NO READING Avg/Max HR 140/168

Late start after a sybaritic weekend of eating and drinking.
My gear wasn't synchronizing, so no metrics other than an estimate on heart rate. I knew I was dipping into zone 5 by the end.

Splits

Distance: 10387
Time: 48:00.4
Avg/500m: 02:18.7
Drag Factor: 104
Per Mile: 00:07:26

SGMT AGGREGATE PERSGMT SEG500m AVG500m DIST
2387 0:11:31.5 14:29.0 03:02.0 02:24.8 2387
2000 0:20:40.9 09:09.4 02:17.4 02:21.4 4387
2000 0:29:53.4 09:12.5 02:18.1 02:20.4 6387
2000 0:39:02.7 09:09.3 02:17.3 02:19.7 8387
2000 0:48:00.4 08:57.7 02:14.4 02:18.7 10387
 

6.04mi, 75:47, 27 JUN 25, Lorton, Virginia

iThink:
The Psychedelic Furs - Run and Run (148 bpm)

WX at 6 PM (22) Jun 27 71 (22) 69 (21) 30.1 (1019) Calm RH 93
Odometer 25A: 397.0mi | Odometer 25B: 34.2.mi
TE 3.5/0.0. Exercise Load 104. Average/max heart rate = 134/146

First run in a few days. My heat pump died this week, and most of last night was spent returning the house from 90F to 74F, the way I usually keep it. Today was going to be a zone 2 run but honestly, I felt better than I expected. I did take a few days off this week, due to the heat, and today was overcast and drizzly while a good 25-30F lower than the last two days.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.01 37:39 37:39 12:30 12:30 3.01
3.02 75:47 38:08 12:38 12:34 6.03
 

10,000m on Concept2 Model D, 48:43, 24 JUN 25, Lorton, Virginia

 iThink: none as I was watching highlights of this year's Critérium du Dauphiné, then RoboDoc, a documentary about the film RoboCop.

WX at 7 PM (23) Jun 24     96.6 (35.9)     71.1 (21.7)     30.05 (1017)     W 5     

Odometer 14B: 411.0mi
TE 3.3/0.6   Exercise load 94,  Avg/Max Power 137/158W  Avg/Max HR 137/158

I'm erging this week as the weather outside is too oppressive to exercise outside safely. Also, even the house is 75F in the basement in spite of the air conditioning going hard most of the day. I'm really pairing it up with fans for that reason.

Time was deceptive as the Amazon Fire Stick was being disobedient and not responding to the netrwork, so I had stopped briefly midway to try to fix it. The finish was surprisingly strong as I finished the last 2000m in 9:16.5.

Splits
Distance:    10000
Time:    48:43.0
Avg/500m:    02:26.1
Drag Factor:    100
Per Mile:    00:07:50

 

7.7mi, 1:41:31, 21 JUN 25, Lorton, Virginia

iThink:
Foggy, Come... (Into My Dream) (Aurora UK Radio) (140 bpm)

WX at 3 PM (19) Jun 21 90.1 (32.3) 63.9 (17.7) 30.1 (1019) SE 8 RH 41
Odometer 25A: 391.0mi | Odometer 25B: 34.2.mi
TE 3.7/0.0. Exercise Load 119. Average/max heart rate = 143/163

LSD, about the same intensity as before. I ran faster this time, mostly because of the lower heat index. But I was still dry by the end, and put down two liters of water right away afterwards. The last mile was definitely a mental gut check today, though.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.05 0:26:41 26:41 13:01 13:01 2.05
1.80 0:50:49 24:08 13:24 13:12 3.85
1.80 1:15:00 24:11 13:26 13:16 5.65
2.05 1:41:31 26:31 12:56 13:11 7.70
 

7.7mi, 1:46:52, 19 JUN 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at Noon (16) Jun 19 90.1 (32.3) 71.2 (21.8) 29.83 (1010) S 7 RH 53 Heat Index 96.3 (35.7)
Odometer 25A: 391.0mi | Odometer 25B: 26.5.mi
TE 3.5/0.0. Exercise Load 100. Average/max heart rate = 142/162

LSD. But given the weather and the distance, this was hard. My sweating was slowing down in the last third of the run and it was plainly obvious I didn't drink enough water beforehand. That was a grinder of a finish and of a run in general.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.05 0:28:29 28:29 13:54 13:54 2.05
1.80 0:53:52 25:23 14:06 13:59 3.85
1.80 1:19:13 25:21 14:05 14:01 5.65
2.05 1:46:52 27:39 13:29 13:53 7.70
 

5,000+5,000m on Concept2 Model D, 23:14+23:32, 16 JUN 25, Lorton, Virginia

 iThink: none as I was watching highlights of the first two stages of this year's Critérium du Dauphiné.

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

Odometer 14B: 411.0mi
TE 2.4/0.0   Exercise load 39,  Avg/Max Power 133/174W  Avg/Max HR 128/138
TE 3.0/0.0   Exercise load 65,  Avg/Max Power 135/188W  Avg/Max HR 136/148

First erg in a while, but it was raining all of today so I wasn't feeling like a run. These two rows were supposedly not that hard. That is totally not true as these were not easy!

Split in two legs as I had to stop midway through and reset.

Interestingly, I like watching cycling while I'm on the erg, maybe because when I feel sorry for myself, I see what these pro cyclists are doing and it motivates me to row faster.

Splits
Distance:    5019
Time:    23:14.0
Avg/500m:    02:18.9
Drag Factor:    101
Per Mile:    00:07:27

Distance:    5000
Time:    23:32.0
Avg/500m:    02:21.2
Drag Factor:    102
Per Mile:    00:07:34
 

6.01mi, 79:18, 13 JUN 25, Lorton, Virginia

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

WX at 8 PM (0) Jun 13 75 (24) 71 (22) 30 (1015) NNW 6 thunder; heavy rain; mist RH 87
Odometer 25A: 391.0mi | Odometer 25B: 18.8.mi
TE 3.3/0.0. Exercise Load 87. Average/max heart rate = 135/144

It was raining, which was pleasant. Less pleasant was how tired my legs felt. I am overdue to go to the gym, so I need to do that tomorrow, probably.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.83 24:42 24:42 13:30 13:30 1.83
1.19 39:43 15:01 12:37 13:09 3.02
1.18 56:02 16:19 13:50 13:20 4.20
1.81 79:18 23:16 12:51 13:12 6.01

4.19mi, 53:01, 11 JUN 25, Lorton, Virginia

iThink:
Ed Sheeran - Castle On The Hill (135 bpm)

WX at 7 PM (23) Jun 11 83.1 (28.4) 63.7 (17.6) 30.05 (1017) SE 3 RH 51
Odometer 25A: 385.0mi | Odometer 25B: 18.8.mi
TE 3.1/0.0. Exercise Load 72. Average/max heart rate = 133/146

Not too long, not too hard, given the heat. At least it was dry and not horrible. I really need to be judicious so I'm not inadvertently overtraining.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.08 26:27 26:27 12:43 12:43 2.08
2.11 53:01 26:34 12:35 12:39 4.19

4.94mi, 61:28, 10 JUN 25, Lorton, Virginia

iThink:
The Cure - A Forest (Tree Mix) (163 bpm)

WX at 8 PM (0) Jun 10 77.2 (25.1) 65.3 (18.5) 29.91 (1012) Calm RH 66
Odometer 25A: 380.8mi | Odometer 25B: 18.8.mi
TE 3.1/0.0. Exercise Load 73. Average/max heart rate = 130/145

Deliberate recovery run today as well as some easy exploring new trails.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.94 66:10 06:10 13:24 13:24 4.94

5.0mi, 61:28, 9 JUN 25, Lorton, Virginia

iThink:
The Get Up Kids, The Company Dime (148 bpm)
The Get Up Kids - Ten Minutes (170 bpm)

WX at 9 PM (1) Jun 09 75.7 (24.3) 68.0 (20.0) 29.77 (1008) E 3 RH 76
Odometer 25A: 380.8mi | Odometer 25B: 13.8.mi
TE 3.4/0.0. Exercise Load 96. Average/max heart rate = 139/154

Now this was some legitimate preparation for running in the heat. The Garmin Forerunner says I sweated out just over a liter. I wouldn't be surprised if it was more than that.

This was markedly harder than I normally run, but also after the last week and the heat, I'm not surprised. At least the negative split was nice.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.41 30:12 30:12 12:32 12:32 2.41
2.59 61:28 31:16 12:04 12:18 5.00

7.75mi, 1:43:25, 5 JUN 25, Lorton, Virginia

iThink:
Y. Takada - Primitive ~Origin~ (Hero's Theme) (151bpm)
soccer mommy - Abigail (117 bpm)
Max - Aim (140 bpm)

WX at 8 PM (0) Jun 05 78.8 (26.0) 66.0 (18.9) 29.97 (1014) ESE 6 RH 64
Odometer 25A: 375.8mi | Odometer 25B: 13.8.mi
TE 3.5/0.0. Exercise Load 101. Average/max heart rate = 137/154

First long run in the new shoes. They were noticeably more broken in by the end of this run, so that was a good thing since they were stiff at the outset.

Starting to adapt to the heat in earnest again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.07 27:59 27:59 13:31 13:31 2.07
1.80 52:40 24:41 13:43 13:37 3.87
1.80 76:43 24:03 13:22 13:32 5.67
2.08 103:25 26:42 12:50 13:21 7.75

4.2mi, 51:33, 3 JUN 25, Lorton, Virginia

iThink:
Bear McCreary - Dirty Hands (176 bpm)
Bear McCreary - All Along the Watchtower (124 bpm)
Metallica - Creeping Death (101 bpm)

WX at 8 PM (0) Jun 03 72.0 (22.2) 52.0 (11.1) 30.16 (1021) S 6 RH 49
Odometer 25A: 380.0mi | Odometer 25B: 6.0.mi
TE 3.2/0.0. Exercise Load 84. Average/max heart rate = 137/147

This was harder than I thought it should've been - and frankly, too hard after yesterday. Also transitioning back between new shoes and old shoes. Today was old shoes, albeit with new orthotics that haven't been squashed down, so they felt a bit softer.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 25:49 25:49 12:18 12:18 2.10
2.10 51:33 25:44 12:15 12:16 4.20

6.05mi, 74:44, 2 JUN 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)
The Beaches - Late Show (180 bpm)

WX at 9 PM (1) Jun 02 70.0 (21.1) 39.9 (4.4) 30.03 (1016) SW 5 RH 33
Odometer 25B: 6.0.mi
TE 3.6/0.0. Exercise Load 106. Average/max heart rate = 135/146

First run in six days. Fuck. Time to rebuild.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.83 22:43 22:43 12:25 12:25 1.83
1.19 37:37 14:54 12:31 12:27 3.02
1.20 53:00 15:23 12:49 12:34 4.22
1.83 74:44 21:44 11:53 12:21 6.05

4.25mi, 53:36, 27 MAY 25, Lorton, Virginia

iThink:
John Williams - The Asteroid Field (84 bpm)
Michael Kamen - Band of Brothers Suite Two (80 bpm)
Metallica - Creeping Death (101 bpm)

WX at 6 PM (22) May 27 63.0 (17.2) 53.1 (11.7) 30.31 (1026) SW 7 light rain RH 70
Odometer 25A: 375.8.mi
TE 3.1/0.0. Exercise Load 71. Average/max heart rate = 132/142

I am tired and decided not to chance a long run. 4.25 was about right but longer than that would've been playing with fire.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.12 27:22 27:22 12:55 12:55 2.12
2.13 53:36 26:14 12:19 12:37 4.25

Roll Call

A day late and correcting an error I had made for years. I am embarrassed that I got it wrong; John Engeman deserved better.

Gone, but not forgotten:

2LT Tom Witt - Fort Hood, Texas, 3 April 1995
CW2 Aaron Weaver - Fallujah, al-Anbar governorate, Iraq, 8 January 2004
SFC Don Eacho - Ramadi, al-Anbar governorate, Iraq, 4 March 2005
CW4 Matt Lourey - Buhriz, Diyala governorate, Iraq, 27 May 2005
MAJ Matt Worrell - Yusufiyah, Baghdad governorate, Iraq, 14 May 2006
CW4 John Engeman - Baghdad, Baghdad governorate, Iraq, 14 May 2006
SGT Jason Swiger - Baqubah, Diyala governorate, Iraq, 25 March 2007
CPT Jon Grassbaugh - Zaganiyah, Diyala governorate, Iraq, 7 April 2007
SGT Eric Holke - Tallil, Dhi Qar governorate, Iraq, 15 July 2007
SFC Gary Vasquez - Yakchal, Helmand province, Afghanistan, 29 September 2008
MAJ Brian Mescall - Qalat, Zabul province, Afghanistan, 9 January 2009
CW4 Niall Lyons - Darreh-ye Bum, Baghdis province, Afghanistan, 26 October 2009
CPT Dan Whitten - near Forward Operating Base Sweeney, Zabul province, Afghanistan, 2 February 2010
LTC Rob Baldwin - Ayatalah, Zabul province, Afghanistan, 21 September 2010
CPT Dan Utley - Bamako, Mali, 20 April 2012
MG Harold Greene - Kabul, Kabul province, Afghanistan, 5 August 2014
SFC Matt Leggett - Kabul, Kabul province, Afghanistan, 20 August 2014
COL June Cho - Bethesda, Maryland, 13 September 2018
COL Tristan Higgins - Bucharest, Romania, 11 March 2021

7.7mi, 93:12, 23 MAY 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)

WX at 5 PM (21) May 23 68 (20) 37 (3) 29.89 (1012) WNW 17G25 RH 32
Odometer 25A: 371.5.mi
TE 3.9/0.1. Exercise Load 140. Average/max heart rate = 137/154

Slow start and the usual fast return for this distance. The degree of negative splits is surprising but gratifying. First long run in a while but I have been short of sleep the last two weeks and I've been feeling it. I was experimenting with trying to raise my knees a bit more as I was running on level ground, and it really seemed to help with speed.

Time to start rotating in new shoes as this is probably the last long run I do in these shoes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 25:46 25:46 12:34 12:34 2.05
1.80 48:46 23:00 12:47 12:40 3.85
1.80 70:06 21:20 11:51 12:24 5.65
2.05 93:12 23:06 11:16 12:06 7.70

4.0mi on dreadmill, 47:07, 21 MAY 25, Lorton, Virginia

iThink:
Nothing as I was watching the first half of the Princeton-Syracuse lacrosse game from last wekeend.

WX at 8 PM (0) May 21 57 (14) 55 (13) 29.81 (1009) Calm rain; mist RH 93
Odometer 25A: 363.8.mi
TE 3.3/0.0. Exercise Load 89. Average/max heart rate = 136/145

Not a hard run, but I didn't feel like running in the rain and getting soggy. So the dreadmill it was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:00 12:00 12:00 12:00 1.00
1.00 24:00 12:00 12:00 12:00 2.00
1.00 35:47 11:47 11:47 11:56 3.00
1.00 47:07 11:20 11:20 11:47 4.00

4.2mi+lift, 51:56, 18 MAY 25, Lorton and Fort Belvoir, Virginia

iThink:
The Beaches - Last Girls At The Party (173 bpm)
The Get Up Kids - Ten Minutes (170 bpm)

WX at 8 PM (0) May 18 75.2 (24.0) 50.5 (10.3) 29.74 (1007) W 10 RH 41
Odometer 25A: 359.8mi
Lift TE 1.9/1.4. Exercise Load 34 Average/max heart rate = 108/141
Run TE 3.2/0.0. Exercise Load 81 Average/max heart rate = 135/146

It was time to get to the gym as my lower back was acting up while I was doing stuff around the kitchen. I can ignore it, or it'll get a lot worse later. I feel much better now.

Easy run, a bit harder than I intended, but not too hard. I need to get in some LSD tomorrow or Tuesday, so it'll require some investment of time.

Lifting today:
Barbell Deadlift 10 @135 10/10 @155
Barbell Overhead Press 10/10/8 @75
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Leg Extension 10 @25 10/10 @20
Dumbbell Bench Press 10/10/10 @40
Leg press 15/15/15 @403

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 26:44 26:44 12:44 12:44 2.10
2.10 51:56 25:12 12:00 12:22 4.20

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