6.45mi, 78:30, 25 MAR 24

iThink:
Alvvays, "Saved By A Waif"
Alvvays, "After the Earthquake"

WX at Noon (16) Mar 25 39 (4) 30 (-1) 30.26 (1024) ENE 17 RH 70

Odometer 23: 185.8mi

TE 3.6/0.0. Average/max heart rate = 149/162

I misjudged distance today and more painfully, forgot that the return leg was almost entirely uphill. At least I worked hard on the way back! In spite of it all, the average pace was remarkably not terrible.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.96 22:07 22:07 11:17 11:17 1.96
3.11 61:11 39:04 12:34 12:04 5.07
1.38 78:30 17:19 12:33 12:10 6.45

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

iThink:
Corrosion of Conformity, "Rabid Dogs"

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

Odometer 23: 179.3mi

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

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

Splits

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

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

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

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

Odometer 23: 175.1mi

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

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

Splits

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

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

iThink:
Sugarcult, "Dead Living"

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

Odometer 23: 170.8mi

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

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

Splits

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

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

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

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

Odometer 24: 4.9mi

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

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

Splits

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

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

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

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

Odometer 23: 166.5mi

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

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

Splits

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

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

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

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

Odometer 21B: ~340mi

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

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

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

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

iThink:
Alvvays, "After the Earthquake"

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

Odometer 23: 159.5mi

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

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

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

Splits

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

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

iThink:
Alvvays, "After the Earthquake"

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

Odometer 23: 155.3mi

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

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

Today's negative split was a nice gift!

Splits

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

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

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

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

Odometer 23: 151.0mi

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

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

Splits

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

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

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

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

Odometer 23: 143.4mi

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

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

Splits

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

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

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

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

Odometer 23: 136.7mi

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

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

Splits

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

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

iThink:
AC/DC, "Thunderstruck"

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

Odometer 23: 130.0mi

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

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

Splits

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

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

iThink:
Alvvays, "Pressed"

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

Odometer 23: 124.8mi

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

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

Splits

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

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

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

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

Odometer 23: 126.5mi

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

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

Splits

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

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

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

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

Odometer 23: 121.9mi

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

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

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

Splits

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

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

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

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

Odometer 23: 117.7mi

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

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

Splits

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

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

iThink:
Alvvays, "Pomeranian Spinster"

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

Odometer 23: 117.7mi

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

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

Splits

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

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

iThink:
Alvvays, "Pecking Order"

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

Odometer 23: 113.4mi

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

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

Splits

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

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

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

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

Odometer 21B: ~340mi

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

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

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