6.60mi, 67:19, 23 FEB 22, Carlisle, Pennsylvania

iThink:
Better than Ezra, "In The Blood"
For Against, "The Pennines"

WX at 8 PM (1) Feb 23 41.0 (5.0) 24.1 (-4.4) 30.29 (1025) NW 17 RH 50

Odometer 21: 414.1mi

Z3.8. Average/max heart rate = 149/170

A surprisingly fast run that started quick and went hard the entire time. I was concentrating turnover and was able to hold speed and tempo. What was remarkable was holding 170spm as my average turnover, which was pretty awesome. So was my crazy-ass negative split in the last miles and a half...uphill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:02 17:02 10:27 10:27 1.63
3.33 51:10 34:08 10:15 10:19 4.96
1.64 67:19 16:09 09:51 10:12 6.60

7.05mi, 75:36, 21 FEB 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 5 PM (22) Feb 21 61.0 (16.1) 26.1 (-3.3) 30.22 (1023) ESE 8 RH 26

Odometer 21: 407.5mi

Z4.0. Average/max heart rate = 151/165

Easy run as my legs felt tired at the start, which is usually a harbinger of overtraining. I want to get in slow base mileage and burn lard but I also don't want to burn myself into the ground getting back into the groove.

However, the opportunity to run trails during the day while the weather was pleasant was worth it. I ran the entirety of the Dickinson College XC 5k course, which is mostly dirt trails although there is some cinder and pavement.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:46 17:46 10:50 10:50 1.64
3.76 57:58 40:12 10:41 10:44 5.40
1.65 75:36 17:38 10:41 10:43 7.05

10,000m on Concept2 Model D, 45:40.3, 20 FEB 22, Carlisle, Pennsylvania

 iThink: none as I was watchiong the Towson-Virginia game on LSN.

WX at 10 PM (3) Feb 20     30.9 (-0.6)     16.0 (-8.9)     30.3 (1026)     SE 3     

Odometer 14: 411.0mi

Z2.8.  Average/max heart rate = 136/155

I have felt like total trash today, and didn't do much. It was like pulling teeth to get on the erg today but I feel so much better after having done so.  Not a productive day.

Splits
Distance:    10000
Time:    45:40.3
Avg/500m:    02:17.0
Drag Factor:    133
Per Mile:    00:07:2

8.4mi, 93:51, 19 FEB 22, Carlisle, Pennsylvania

iThink:
Farius, "Miami Love"
The Cure, "A Forest"
The Connells, "Universal Glue"

WX at 1 PM (18) Feb 19 41.0 (5.0) 17.1 (-8.3) 29.93 (1013) W 20G36 RH 37

Odometer 21: 400.4mi

Z3.7. Average/max heart rate = 147/167

Long slow run, but I should've left a bit earlier - I got caught in a snow squall and I'm glad I wore a lot of snivel gear. Doesn't entirely make up for the last few days, but better than nothing at all for sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 17:49 17:49 10:48 10:48 1.65
3.14 53:46 35:57 11:27 11:13 4.79
1.95 75:50 22:04 11:19 11:15 6.74
1.66 93:51 18:01 10:51 11:10 8.40

7.62mi, 83:23, 16 FEB 22, Carlisle, Pennsylvania

iThink:
Dan McKie, "Tears" (Audioscape Instrumental Dub)
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 9 PM (2) Feb 16 39.0 (3.9) 28.0 (-2.2) 30.37 (1028) SE 3 RH 64

Odometer 21: 392.0mi

Z3.6. Average/max heart rate = 146/162

Long slow distance, mostly to build base, but also not to pound the hell out of my knees too bad on old shoes. Also, I just needed to grind off some stress today, and I don't do that with tempo work. Run long, run disciplined.

What made today remarkable was the acceleration on leg 3 - which is not particularly uphill or downhill, but not necessarily flat either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:29 17:29 10:40 10:40 1.64
2.15 42:03 24:34 11:26 11:06 3.79
2.17 65:20 23:17 10:44 10:58 5.96
1.66 83:23 18:03 10:52 10:57 7.62

10,000m on Concept2 Model D, 42:20.0, 14 FEB 22, Carlisle, Pennsylvania

iThink: none as I was watching the Johns Hopkins-Towson lacrosse game on demand while cranking.

WX at 8 PM (1) Feb 14     24.1 (-4.4)     3.0 (-16.1)     30.37 (1028)     WNW 7

Odometer 14B: 411.0mi

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

Was pulling a high drag factor relative to what I usually pull. This is a double edged sword due to the requirement to maintain power, but I find that I actually pull faster on that kind of setting than on a lighter one where the notional boat supposedly glides better.

In any event, it didn't matter too much as I was looking to do something other than run, and I figured I'd test out my new C-Breeze, which works like a champ and I'm wishing I'd gotten it earlier. Frankly, I'll be more motivated to erg with that rather than thinking how much I might be sucking on the rail.

Splits
Distance:    10000
Time:    44:20.0
Avg/500m:    02:13.0
Drag Factor:    133
Per Mile:    00:07:08

7.33mi, 79:49, 11 FEB 22, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song"
Paramore, "My Number One"
Dan McKie, "Tears (Audioscape Instrumental Dub)"

WX at 6 PM (23) Feb 11 62.1 (16.7) 26.1 (-3.3) 29.79 (1008) S 9 RH 25

Odometer 21: 384.4mi

Z3.8. Average/max heart rate = 149/161

First time in months I could run in shorts and a t-shirt, so I couldn't pass it up, even though my legs are beat. I probably need to do a recovery run and take Sunday off, which works since it's supposed to be snow showers Saturday night. I'm glad I can keep momentum, but I'm definitely feeling it. I'm trying to figure out if not wearing snivel gear makes that much of a difference, which it might based on the statistics off the sensors tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:31 17:31 10:45 10:45 1.63
2.69 46:43 29:12 10:51 10:49 4.32
1.36 61:33 14:50 10:54 10:50 5.68
1.65 79:49 18:16 11:04 10:53 7.33

5.42mi, 60:38, 10 FEB 22, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song"

WX at 8 PM (1) Feb 10 37.0 (2.8) 23.0 (-5.0) 29.94 (1013) Calm RH 56

Odometer 21: 377.1mi

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

Legs are tired, but I felt like trying to get in a run to keep momentum, and so far it's working. I might do something else tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 15:19 15:19 10:47 10:47 1.42
2.57 44:25 29:06 11:19 11:08 3.99
1.43 60:38 16:13 11:20 11:11 5.42

7.6mi, 84:50, 9 FEB 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 8 PM (1) Feb 09 41.0 (5.0) 27.0 (-2.8) 29.89 (1012) E 7 RH 57

Odometer 21: 371.7mi

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

First run in a few days, which I ground out because I hadn't done anything yesterday and I slacked off Monday night. I needed to run off some suck from the workday, which the run helped, a lot. Not wogging, but deliberately not running anaerobic either. I'm also trying to run these shoes into retirement as they are approaching a year old.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:46 17:46 10:50 10:50 1.64
2.13 42:03 24:17 11:24 11:09 3.77
2.17 66:07 24:04 11:05 11:08 5.94
1.65 84:50 18:43 11:20 11:11 7.59

7.82mi, 83:35, 6 FEB 22, Carlisle, Pennsylvania

iThink:
For Against, "Black Soap"
Sugarcult, "Dead Living"

WX at 3 PM (20) Feb 06 34.0 (1.1) 10.9 (-11.7) 30.48 (1032) Variable 6 RH 37 WC 28 (-2)

Odometer 21: 364.1mi

Z4.1. Average/max heart rate = 152/166

Today was much harder than it felt. Some of that might be the temperatures outside so I'm going harder to stay warm, but after the last few days off I needed this run anyway. I won't have an opportunity to run tomorrow, so I should row.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:19 17:19 10:34 10:34 1.64
1.94 37:46 20:26 10:32 10:33 3.58
2.59 65:10 27:24 10:35 10:34 6.17
1.65 83:35 18:25 11:10 10:41 7.82

3.85mi, 44:28, 2 FEB 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 8 PM (1) Feb 02 39.0 (3.9) 30.0 (-1.1) 30.28 (1025) E 6 RH 70

Odometer 21: 355.3mi

Z3.2. Average/max heart rate = 141/155

Easy recovery run, especially since I left work late. Also, it's supposed to rain tomorrow, so I won't run, especially since it's supposed to be followed with sleet. So I'll probably row later this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 21:59 21:59 11:06 11:06 1.98
1.87 44:28 22:29 12:01 11:33 3.85

7.56mi, 79:23, 1 FEB 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Palm Dreams"

WX at 7 PM (0) Feb 01 32.0 (0.0) 21.0 (-6.1) 30.47 (1031) SSE 6 RH 63

Odometer 21: 351.4mi

Z3.8. Average/max heart rate = 149/164

This was remarkably faster than I expected, but with the weather, I was running deeper into zone 4 than I probably should've. Still, it felt good to get out there. However, with snow coming later this week, I wanted to get my licks in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:41 16:41 10:07 10:07 1.65
2.12 39:26 22:45 10:44 10:28 3.77
2.13 61:30 22:03 10:21 10:25 5.90
1.66 79:23 17:53 10:47 10:30 7.56

6.18mi, 69:15, 30 JAN 22, Carlisle, Pennsylvania

iThink:
John Williams, "Battle in the Snow"
John Williams, "The Asteroid Field"

WX at 3 PM (20) Jan 30 26.1 (-3.3) 5.0 (-15.0) 30.01 (1016) W 6 DP 39

Odometer 21B: 90.6mi

Z3.8. Average/max heart rate = 149/164

Slow run, but I have been crushed by work and unable to get much in. I needed to do LSD, so I did today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:14 18:14 11:03 11:03 1.65
1.71 38:02 19:48 11:35 11:19 3.36
1.20 51:25 13:23 11:09 11:17 4.56
1.62 69:15 17:50 11:01 11:12 6.18

5.17mi, 64:33, 23 JAN 22, Carlisle, Pennsylvania

iThink:
For Against, "Outside A Heart"

WX at 5 PM (22) Jan 23 32.0 (0.0) 23.0 (-5.0) 29.76 (1007) ESE 7 WC 24 (-4) RH 69

Odometer 21B: 84.4mi

Z3.2. Average/max heart rate = 141/155

Easy recovery run after yesterday. Emphasis on recovery. My legs were sore anyway this morning, so I wasn't going to be ambitious even if I wanted to be, which I didn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 24:34 24:34 12:17 12:17 2.00
1.76 46:43 22:09 12:35 12:25 3.76
1.41 64:33 17:51 12:39 12:29 5.17

6.42mi, 68:44, 22 JAN 22, Carlisle, Pennsylvania

iThink:
Tupac Shakur, "Fuck All Y'all" (Lofi remix)
Little Red Rocket, "I'm A Fake"
Lion, "The Transformers (Theme)"

WX at 5 PM (22) Jan 22 27.0 (-2.8) -0.9 (-18.3) 30.2 (1022) Calm RH 29

Odometer 21: 343.8mi

Z4.3. Average/max heart rate = 155/168

First run in a week, and it started slow but it felt good by the end. I enjoy running more than rowing, honestly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:04 17:04 10:25 10:25 1.64
1.74 35:53 18:49 10:49 10:37 3.38
1.39 50:43 14:50 10:40 10:38 4.77
1.65 68:44 18:01 10:55 10:42 6.42

10,000m on Concept2 Model D, 44:40, 21 JAN 22, Carlisle, Pennsylvania

 iThink: none as I was watching the Expanse.

WX at 20:56    Calm    10.00    Fair    CLR    22    3             44%    NA    NA    30.52    1034.3    

Odometer 14B: 411.0mi

Z4.2.  Average/max heart rate = 153/168

I was experimenting with a higher drag factor and I go faster on higher drag factors, which seems to run counter to what I read in most rowing guides, where often they advise a drag factor of only 100. I seem to get better results with a drag factor closer to 125 or even 130.

Splits
Distance:    10000
Time:    44:40.0
Avg/500m:    02:14.0
Drag Factor:    123
Per Mile:    00:07:11

10,000m on Concept2 Model D, 45:36.0, 18 JAN 22, Carlisle, Pennsylvania

iThink: none as I was watching the Expanse. One more episode to go.

WX at 7 PM (0) Jan 18     32.0 (0.0)     18.0 (-7.8)     30.14 (1020)     WSW 5

Odometer 14B: 411.0mi

Z3.9.  Average/max heart rate = 150/170

A little more drag factor made for a faster row and I didn't feel so beat as yesterday. Or maybe I'm just getting used to erging again, which is also possible. Hard finish, probably too hard, but whatever.

Splits
Distance:    10000
Time:    45:36.0
Avg/500m:    02:16.8
Drag Factor:    114
Per Mile:    00:07:20

10,000m on Concept2 Model D, 46:36.2, 17 JAN 22, Carlisle, Pennsylvania

 iThink: none as I was watching the Expanse.

WX at      6 PM (23) Jan 17     30.9 (-0.6)     24.1 (-4.4)     29.42 (996)     W 10     light snow

Odometer 14B: 411.0mi

Z3.5.  Average/max heart rate = 145/169

Not great but I need to settle back into this, so 10K easy, although it didn't feel easy. I do need to get back into the groove, so that's what it's going to be until the streets clear up from the snow.

Splits
Distance:    10000
Time:    46:36.2
Avg/500m:    02:19.8
Drag Factor:    103
Per Mile:    00:07:30

5.5mi, 60:03, 14 JAN 22, Mission Hills, Kansas

iThink:
Tupac Shakur, "Fuck All Y'all" (Lofi remix)

WX at 11 AM (16) Jan 14 39.0 (3.9) 32.0 (0.0) 29.99 (1015) ENE 7

Odometer 21: 336.4mi

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

First run in a while. I also miss being in Kansas. It's supposed to snow tonight, so getting that out of the way now.

Lots of hills, consistent with the name of the place. Ugly, ugly running uphill. I am out of shape. Also, the houses in Mission Hills range from really nice to ridiculously ornate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.50 60:03 60:03 10:55 10:55 5.50

2,000+6,000m on Concept2 Model D, 8:55+27:11, 9 JAN 22, Carlisle, Pennsylvania

 iThink: none as I was watching AlphaGo on the TV.

WX at 5 PM (22) Jan 09     34.0 (1.1)     28.9 (-1.7)     30.04 (1017)     NW 5     light rain

Odometer 14B: 411.0mi

Z3.8.  Average/max heart rate = 146/168

It has literally been over a week since I did any real physical activity, and it shows. I need to get disciplined about rowing because there's not much else I can do while it's craptastic outside and I just don't feel like running in the slush.

Splits
Distance:    2000
Time:    08:55.4
Avg/500m:    02:13.9
Drag Factor:    110
Per Mile:    00:07:11

Distance:    6000
Time:    27:11.0
Avg/500m:    02:15.9
Drag Factor:    102
Per Mile:    00:07:17