4.86mi, 56:26, 8 MAY 24

iThink:
Sugar, "Tilted"
Alvvays, "Not My Baby"
The National, "Available"

WX at 11 AM (15) May 08 68 (20) 50 (10) 29.51 (999) W23G29 RH 53

Odometer 24: 102.4mi

TE 3.3/0.0. Average/max heart rate = 142/153

Recovery run after yesterday. Still some parts that didn't quite feel it. Uphills remain not so fun. I might take tomorrow off from running, depending on the weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 15:37 15:37 11:19 11:19 1.38
0.93 26:38 11:01 11:51 11:32 2.31
1.21 41:23 14:45 12:11 11:45 3.52
1.34 56:26 15:03 11:14 11:37 4.86

6.3mi, 79:22, 7 MAY 24

iThink:
Tommy Keene, "Running For Your Life"

WX at 2 PM (18) May 07 59 (15) 48 (9) 29.8 (1009) E 10 RH 67

Odometer 24: 97.6mi

TE 3.0/0.0. Average/max heart rate = 138/154

Recovery run after yesterday, but it might not've been on. Leg 3 was slow, walking slow due to the slope since it was almost entirely uphill. Nonetheless, if the Garmin Forerunner 935 is an indicator, I am running consistently faster, although I'm not really whittling off much weight (although it seems I'm consistently 3-4lbs less than last week). We'll see. At least the weather is pretty awesome. Running uphill, on the other hand, not so awesome.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 17:26 17:26 11:42 11:42 1.49
1.35 33:12 15:46 11:41 11:41 2.84
1.53 54:47 21:35 14:06 12:32 4.37
1.93 79:22 24:35 12:44 12:36 6.30

8.1mi+lift, 94:35, 6 MAY 24

iThink:
MxPx, "I Will Follow"
For Against, "The Pennines"

WX at 2 PM (18) May 06 53 (12) 44 (7) 30.02 (1016) S 8 RH 71

Odometer 24: 91.3mi

TE 3.7/1.0. Average/max heart rate = 147/161

A little bit of lifting for the back, but I had to take advantage of the amazing weather to get a long run in. I'm not sure what to think of the splits as it did not feel markedly faster than the last few days. Either that, or I got magically faster, which I find frankly hard to believe. The unusual per mile splits are because of waiting for traffic lights to change.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/10 @70
Standing Barbell Row 10/10/10 @70


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.93 10:45 10:45 11:34 11:34 0.93
2.15 35:20 24:35 11:26 11:28 3.08
0.93 46:01 10:41 11:29 11:29 4.01
0.89 57:36 11:35 13:01 11:45 4.90
2.19 82:14 24:38 11:15 11:36 7.09
1.01 94:33 12:19 12:12 11:40 8.10

7.08mi, 83:03, 2 MAY 24, Carlisle, Pennsylvania

iThink:
Velocity Girl, "Labrador"
Alvvays, "After the Earthquake"
Dan McKie, "Tears" (Audioscape instrumental dub)

WX at 8 PM (0) May 02 82.9 (28.3) 39.9 (4.4) 29.91 (1012) WSW 3 RH 21
WX at 7 PM (23) May 02 89.1 (31.7) 39.0 (3.9) 29.89 (1012) NW 3 RH 17

Odometer 24: 83.2mi

TE 3.4/0.0. Average/max heart rate = 147/160

Today was shockingly fast. Not sure why, but I tried to hold pace, and did, and today was pretty high payoff as a result. I'm listing two hours worth of weather observations because of how much the temperature dropped as soon as the sun went down.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:03 19:03 11:33 11:33 1.65
1.96 42:15 23:12 11:50 11:42 3.61
1.81 63:33 21:18 11:46 11:44 5.42
1.66 83:03 19:30 11:45 11:44 7.08

7.06mi, 87:19, 30 APR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Alimony"

WX at 7 PM (23) Apr 30 77.0 (25.0) 57.0 (13.9) 29.83 (1010) NW 10G20 RH 50

Odometer 24: 76.1mi

TE 3.0/0.0. Average/max heart rate = 141/155

Legs were pretty tired today, so I decided to do some LSD. What surprised me was the consistency of pace. I was running in Z3 for sure, and not trying to push hard, mostly to burn lard, and I was able to burn off 925 kcal, so not bad. I was hoping to get rained on, but the system going through the East Coast gapped just as it was coming through Carlisle. At least it cooled off considerably from the hot and dry it was earlier today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 20:07 20:07 12:11 12:11 1.65
1.96 44:44 24:37 12:34 12:24 3.61
1.80 66:55 22:10 12:19 12:22 5.41
1.65 87:19 20:25 12:22 12:22 7.06

5.0mi+lift, 66:05, 28 APR 24, Carlisle, Pennsylvania

iThink:
Deadmau5, "There Might Be Coffee"
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi Remix)
The Cure, "A Forest"

WX at 2 PM (18) Apr 28 71.1 (21.7) 55.9 (13.3) 30.13 (1020) N 6

Odometer 24: 69.0mi

TE 3.7/0.0. Average/max heart rate = 149/155

Some quality time lifting, followed by five miles on the indoor track. Running indoors is always more effort, but I was looking for more intensity, rather than speed, so this is fine.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/8 @70
Landmine squat 10/10/10/10 @35
Landmine t-bar row 10/10/10/10 @50
Lat Pulldown 10@90, 10/10 @95
Rope handle 30-degree pulldown 10/10/10 @39
Iso dumbbell chest press 7/6/5 @30
GHD situp 15/15/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:56 12:56 12:56 12:56 1.00
1.00 25:46 12:50 12:50 12:53 2.00
1.00 38:40 12:54 12:54 12:53 3.00
1.00 51:25 12:45 12:45 12:51 4.00
1.00 64:13 12:48 12:48 12:51 5.00

6.66mi, 86:29, 26 APR 24, Carlisle, Pennsylvania

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin Remix)
Aly & AJ, "Chemicals React"

WX at 9 PM (1) Apr 26 57.9 (14.4) 28.9 (-1.7) 30.4 (1029) SSE 12 RH 33

Odometer 24: 64.0mi

TE 2.5/0.0. Average/max heart rate = 135/147

Legs were dead, so today was just wogging. I'm taking tomorrow off. I was playing around a bit with gait, and a little of effort to stretch the length of stride seems to have some good payoff, if I can remember to do so.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 20:33 20:33 12:32 12:32 1.64
2.23 50:19 29:46 13:21 13:00 3.87
1.12 64:45 14:26 12:53 12:59 4.99
1.67 86:29 21:44 13:01 12:59 6.66

7.05mi, 82:33, 25 APR 24, Carlisle, Pennsylvania

iThink:
no recollection as a day late on logging.

WX at 2 PM (19) Apr 25 59 (15) 35 (1.6) 30.29 (1025.8) Calm RH 41

Odometer 24: 57.3mi

TE 3.4/0.0. Average/max heart rate = 147/159

Surprisingly quick today, which might've been for weather reasons, honestly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:37 18:37 11:17 11:17 1.65
1.87 40:37 22:00 11:46 11:32 3.52
1.87 62:33 21:56 11:44 11:36 5.39
1.66 82:33 20:00 12:03 11:43 7.05

3.0mi+lift, 37:12, 23 APR 24, Carlisle, Pennsylvania

iThink:
MxPx, "I Will Follow"
Jacqueline Schwab, "The Minstrel Boy"

WX at 7 PM (23) Apr 23 70.0 (21.1) 30.0 (-1.1) 29.89 (1012) S 13 RH 23

Odometer 24: 50.2mi

TE 2.5/0.0 in. Average/max heart rate = 137/152
TE 2.1/0.0 in. Average/max heart rate = 138/150

After a few days, repeating the workout, while adding in a bit more. I felt a lot better afterwards than I did the first time. Legs are pretty tired, more so than usual, although yesterday's long run is undoubtedly also a contributor.

Lifting today:
Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Landmine squat 10/10/10/10 @70
Alternating dummbell row 10/10/10 @35
Alternating dumbbell press 7@35, 6/5 @30
Lat Pulldown 10@70, 10/10 @90
GHD situp 15/12/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 17:34 17:34 11:38 11:38 1.51
1.51 37:12 19:38 13:00 12:19 3.02

7.06mi, 89:54, 21 APR 24, Carlisle, Pennsylvania

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

WX at 7 PM (23) Apr 22 64.0 (17.8) 21.9 (-5.6) 30.04 (1017) N 7 RH 19

Odometer 24: 47.2mi

TE 2.7/0.0. Average/max heart rate = 141/152

Today felt off, and I decided to go for LSD, which today was. My legs are still tired from a day or two ago, on top of the aggregated work from last week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 20:19 20:19 12:19 12:19 1.65
2.08 46:41 26:22 12:40 12:31 3.73
1.67 68:35 21:54 13:07 12:42 5.40
1.66 89:54 21:19 12:51 12:44 7.06

4.02mi+lift, 49:23, 20 APR 24, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"
Escape the Fate, "One For The Money"
Perturbator, "Raining Steel"

WX at 9 PM (1) Apr 20 57.0 (13.9) 28.0 (-2.2) 29.99 (1015) NNW 13

Odometer 24: 37.5mi

TE 3.6/0.0. Average/max heart rate = 150/159

First time lifting. I didn't feel like running in the dark, so I decided to check my access card at the gym at Carlisle Barracks and lift, then run four. I'm going to take tomorrow off based on accumulated work this week.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Overhead Barbell Press 10/10/10 @65
Iso dumbbell row 10/10/10 @35
Lat Pulldown 10/10/10 @85
Landmine squat 10/10/10/10 @20
Iso dumbbell chest press 7/6/5 @30
GHD situp 15/15/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:11 12:11 12:11 12:11 1.00
1.00 24:33 12:22 12:22 12:16 2.00
1.00 36:58 12:25 12:25 12:19 3.00
1.02 49:23 12:25 12:10 12:17 4.02

6.93mi, 83:04, 18 APR 24, Carlisle, Pennsylvania

iThink:
At 1980, "Still In Love"
For Against, "Stranded in Greenland"

WX at 3 PM (19) Apr 18 62.1 (16.7) 52.0 (11.1) 30.03 (1016) ENE 8 RH 69

Odometer 24: 33.5mi

TE 3.3/0.0. Average/max heart rate = 149/164

Legs are tired but I'm trying to get more base work in. Better than nothing for sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:13 19:13 11:39 11:39 1.65
1.83 41:01 21:48 11:55 11:47 3.48
1.80 62:25 21:24 11:53 11:49 5.28
1.65 83:04 20:39 12:31 11:59 6.93

7.05mi, 87:03, 16 APR 24, Carlisle, Pennsylvania

iThink:
Courage My Love, "Bridges"
The Cure, "A Forest"
The Connells, "Universal Glue"
John Waite, "Change"

WX at 8 PM (0) Apr 16 71.1 (21.7) 39.9 (4.4) 30.09 (1018) S 5 RH 32

Odometer 24: 26.5mi

TE 3.0/0.0. Average/max heart rate = 145/159

I'm taking tomorrow off. My legs were smoked, but I couldn't pass up the weather, so I got out there for some LSD. Mostly on the S part of it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:18 19:18 11:46 11:46 1.64
1.89 42:50 23:32 12:27 12:08 3.53
1.88 66:12 23:22 12:26 12:14 5.41
1.64 87:03 20:51 12:43 12:21 7.05

5.46mi, 29:38+32:25, 15 APR 24, Carlisle, Pennsylvania

iThink:
Circle Jerks, "I, I, and I"
Alvvays, "He's On The Beach"
Alvvays, "Pecking Order"

WX at 3 PM (19) Apr 15 79.0 (26.1) 48.0 (8.9) 29.82 (1009) N 10 RH 33 rain

Odometer 24: 19.5mi

TE 3.2/0.0. Average/max heart rate = 150/163 in TE 3.1/0.0. Average/max heart rate = 159/167 out

First mid-day run, and it was hot under direct sunlight. Fortunately, there were rain clouds and a sizeable chunk of the return run was in rain, which was a lifesaver.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.98 10:17 10:17 10:30 10:30 0.98
1.70 29:38 19:21 11:23 11:03 2.68

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.90 21:40 21:40 11:24 11:24 1.90
0.88 32:25 10:45 12:13 11:40 2.78

5.05mi, 61:14, 10 APR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Alimony"

WX at 7 PM (23) Apr 10 71.1 (21.7) 54.0 (12.2) 29.94 (1013) E 3 RH 54

Odometer 24: 14.0mi

TE 3.1/0.0. Average/max heart rate = 144/159

I came back from my 30th college reunion hitting the scale at 215. Heaviest I've ever been, and I know I need to get serious for real. Today started out rough, but I think I was still geting used to the new shoes. By mile 3 I was fine. Generally negative splits on the way back, and that was encouraging. I need to be consistent.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:46 19:46 12:03 12:03 1.64
0.95 31:45 11:59 12:37 12:16 2.59
0.82 41:29 09:44 11:52 12:10 3.41
1.64 61:14 19:45 12:03 12:08 5.05

4.31mi, 47:21, 4 APR 24, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"

WX at Noon (16) Apr 04 52.0 (11.1) 37.0 (2.8) 29.42 (996) SW 7 RH 56

Odometer 23: 197.1mi

TE 3.7/0.0. Average/max heart rate = 145/162

Today was faster than expected, maybe a by-product of the work last week, but maybe also the lifting.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 24:19 24:19 11:03 11:03 2.20
2.11 47:21 23:02 10:55 10:59 4.31

4.0mi indoors+lift, 44:15, 2 APR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Belinda Says"
Alvvays, "Pressed"
The Connells, "Universal Glue"

WX at 3 PM (19) Apr 02 48.9 (9.4) 45.0 (7.2) 29.7 (1005) ESE 15 mist

Odometer 24: 8.9mi

TE 3.4/0.0 in. Average/max heart rate = 145/150

First time lifting in a bit. I could feel the deadlifts in the upper shoulder. I was definitely feeling the back later in the run. It's raining, so I didn't feel like running outside.

Lifting today:
Deadlift 10/10/10 @135
Overhead Barbell Press 10/10/10 @65
Landmine squat 10/10/10/10 @60
GHD situp 15/12/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:01 11:01 11:01 11:01 1.00
1.00 21:58 10:57 10:57 10:59 2.00
1.00 33:05 11:07 11:07 11:02 3.00
1.00 44:15 11:10 11:10 11:04 4.00

5.03mi, 60:49, 28 MAR 24

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Rush Hour"

WX at 5 PM (21) Mar 28 44 (7) 32 (0) 29.96 (1014) S 12 RH 62

Odometer 23: 202.1mi

TE 3.1/0.0. Average/max heart rate = 143/163

Training effect 3.1 my ass. My legs are fucking smoked and I am taking a break tomorrow. Same route as yesterday, mostly, except the uphills kind of sucked monkey balls.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.45 17:01 17:01 11:44 11:44 1.45
1.27 32:12 15:11 11:57 11:50 2.72
0.91 43:59 11:47 12:57 12:07 3.63
1.40 60:49 16:50 12:01 12:05 5.03

4.87mi, 57:34, 27 MAR 24

iThink:
Alvvays, "Not My Baby"
The Connells, "Fun & Games"
For Against, "The Pennines"

WX at 3 PM (19) Mar 27 46 (8) 37 (3) 29.93 (1013) SSW 20G28 RH 70

Odometer 23: 197.1mi

TE 3.3/0.0. Average/max heart rate = 146/154

With the hills in this area, no run feels easy even if I'm not trying to push into zone 4. About as far as I wanted to go, at about the requisite level of effort by HRM, but not by how it feels.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.27 14:14 14:14 11:12 11:12 1.27
2.14 39:31 25:17 11:49 11:35 3.41
1.46 57:34 18:03 12:22 11:49 4.87

6.43mi, 75:28, 26 MAR 24

iThink:
Sugarcult, "Dead Living"
Mikael Manvelyan, "No More No Less"

WX at 1 PM (17) Mar 26 42 (6) 35 (2) 29.94 (1013) NE 17 RH 75

Odometer 23: 192.2mi

TE 4.0/0.0. Average/max heart rate = 148/167

I decided to cut the return at around 5km, since part of today's path was still muddy and slushy. I didn't feel it, but apart from the very last (which was mostly uphill) I ran negative split paces most of the way, which is pretty encouraging, although much of this is just to get back into the groove of running again. Glad I did it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.98 11:08 11:08 11:22 11:22 0.98
2.18 37:29 26:21 12:05 11:52 3.16
2.30 64:08 26:39 11:35 11:45 5.46
0.97 75:28 11:20 11:41 11:44 6.43