7.76mi, 92:55, 14 MAR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Rush - Middletown Dreams (139bpm)
Philip Glass - Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 2 PM (18) Mar 14 60.1 (15.6) 13.6 (-10.2) 30.13 (1020) WNW 17G21 RH 15
Odometer 25C: 119.2mi
TE 4.0/0.3. Load 58. Avg/Max Heart Rate = 137/154

I thought I might have dead legs but I didn't, and a disciplined start ended up in a fairly fast but hard finish. I was paying more attention to tempo and turnover but I'll definitely feel this tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:33 25:33 12:21 12:21 2.07
1.81 48:07 22:34 12:28 12:24 3.88
1.80 69:55 21:48 12:07 12:19 5.68
2.08 92:55 23:00 11:03 11:58 7.76

3.56mi, 45:46, 11 MAR 26, Lorton, Virginia

iThink:
Better Than Ezra - In The Blood (150 bpm)

WX at 7 PM (23) Mar 11 84.0 (28.9) 55.6 (13.1) 29.65 (1004) SSE 6 RH 37
Odometer 25C: 111.4mi
TE 2.8/0.0. Load 58. Avg/Max Heart Rate = 135/144

Dead legs today and it was crazy warm for this time of the year. Discretion is the better part of valor but at least I didn't completely bag it.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.78 23:30 23:30 13:12 13:12 1.78
1.78 45:46 22:16 12:31 12:51 3.56

4.24mi, 55:13, 10 MAR 26, Lorton, Virginia

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

WX at 8 PM (1) Mar 06 72 (22) 47 (8) 29.94 (1014.1) Calm RH 40
Odometer 25C: 107.8mi
TE 3.0/0.0. Load 65. Avg/Max Heart Rate = 135/146

Legs are still pretty tired even after a rest day yesterday, so instead of going 6, I decided to go shorter and not push it too hard. At least I got something in. It was 85F earlier today and that was nuts.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 28:34 28:34 13:28 13:28 2.12
2.12 55:13 26:39 12:34 13:01 4.24

5.02mi, 71:24, 8 MAR 26, Lorton, Virginia

iThink:
Kitchens of Distinction - Smiling (153bpm)
Velocity Girl - Labrador (158bpm)

WX at 6 PM (23) Feb 17 44.6 (7.0) 38.8 (3.8) 30.08 (1018) Calm RH 80
Odometer 25C: 103.5mi
TE 2.7/0.0. Load 50. Avg/Max Heart Rate = 135/142

Easy recovery run as I felt really beat up after yesterday. All base, nothing hard. Got a ways to go before I can go do the kind of running I did before the winter.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.56 21:17 21:17 13:39 13:39 1.56
1.91 49:47 28:30 14:55 14:21 3.47
1.55 71:24 21:37 13:57 14:13 5.02

6.66mi, 83:50, 7 MAR 26, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Cure - A Forest (from Concert) (160bpm)
The Smiths, "There Is A Light That Never Goes Out" (soundcheck at the Barrowland) (131 bpm)

WX at 6 PM (23) Mar 07 63.1 (17.3) 53.2 (11.8) 29.92 (1013) SE 5 RH 70
Odometer 25B: 402.4mi
Odometer 25C: 98.5mi
TE 3.6/0.2. Load 115. Avg/Max Heart Rate = 142/153

My car hit 66,666 miles today, so appropriately enough, I had to run my standard 666 also. I deliberately went easy because I didn't know how I was going to feel, and I was going to try to leave some for tomorrow as well.

The Smiths were quite unexpected. That was a big running mantra of my year in Kabul in 2014.

I can now retire the 25B shoes now that I've put 400mi on them.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:13 26:13 12:40 12:40 2.07
1.26 42:13 16:00 12:42 12:41 3.33
1.26 57:53 15:40 12:26 12:37 4.59
2.07 83:50 25:57 12:32 12:35 6.66

10,000m on Concept2 Model D, 46:42.0, 6 MAR 26, Lorton, Virginia

iThink:
nothing as I was watching the Maryland Charm vs. New York Charging game from last weekend.

WX at 11 PM (4) Mar 06 47.3 (8.5) 41.4 (5.2) 30.32 (1026) E 3
Row TE 3.0/0.0 Load 53
Avg/Max Heart Rate 131/143
Avg/Max/Normalized Power 127W/165W/130W
Total strokes 1051, Avg rate 22spm, Avg dist/str 9.51m

I was completely lacking in motivation and forced myself to do a moderate effort 10km erg. Most of it was because of my chronic case of the fuckits. Generally, I try not to do cardio this late, but I frittered away this afternoon after getting home because, well, fuckits.

Splits
Distance: 10000
Time: 46:42.0
Avg/500m: 02:20.1
Drag Factor: 126
Per Mile: 00:07:31

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:20.1 9:20.1 02:20.0 02:20.0 2000
2000 18:41.7 9:21.6 02:20.4 02:20.2 4000
2000 28:02.1 9:20.4 02:20.1 02:20.2 6000
2000 37:23.3 9:21.2 02:20.3 02:20.2 8000
2000 46:42.0 9:18.7 02:19.7 02:20.1 10000

7.75mi, 93:48, 1 MAR 26, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Cure - A Forest (from Concert) (160bpm)

WX at 3 PM (20) Mar 01 57.7 (14.3) 30.2 (-1.0) 30.17 (1021) N 6 RH 34
Odometer 25B: 395.7mi
Odometer 25C: 98.5mi
TE 4.0/0.0. Load 141. Avg/Max Heart Rate = 1433/158

First legitimate long run in a while. Wasn't sure how I'd feel, but it was pretty hard at the back side even though I was running mostly negative splits. Weather was good but I know my knees are going to hurt tomorrow.

I wasn't expecting both of my iThinks today to have the same bpm speed.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:54 25:54 12:31 12:31 2.07
1.81 48:12 22:18 12:19 12:25 3.88
1.80 69:43 21:31 11:57 12:16 5.68
2.07 93:48 24:05 11:38 12:06 7.75

10,000m on Concept2 Model D, 46:29.8, 24 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the first half of Syracuse at Harvard from last weekend.

WX at 7 PM (0) Feb 24 37.2 (2.9) 10.0 (-12.2) 29.94 (1013) Calm
Lift TE 0.9/0.0 Load 10
Row TE 3.2/0.1 Load 88
Avg/Max Heart Rate 138/154
Avg/Max/Normalized Power 132W/189W/132W
Total strokes 1034, Avg rate 22spm, Avg dist/str 9.64m

After running yesterday, I wanted to switch it back up so I wasn't too beat up. Probably prudent.

Lifting

Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10/10 @115
Back squat 10/10/10 @75
Overhead Barbell Press 10/10/10 @65

Splits
Distance: 10000
Time: 47:04.7
Avg/500m: 02:21.2
Drag Factor: 127
Per Mile: 00:07:35

SGMT AGGREGT PERLAP PER500m AVG500m DIST 2000 09:23.4 9:23.4 02:20.9 02:20.9 2000 2000 18:39.8 9:16.4 02:19.1 02:20.0 4000 2000 28:07.2 9:27.4 02:21.9 02:20.6 6000 2000 37:22.2 9:15.0 02:18.8 02:20.1 8000 2000 46:29.8 9:07.6 02:16.9 02:19.5 10000

6.0mi, 75:08, 19 FEB 26, Lorton, Virginia

iThink:
The Breeders - Divine Hammer (144bpm)
My Bloody Valentine - Sueisfine (168bpm)
Belly - Super-Connected (152bpm)

WX at 6 PM (23) Feb 23 40.6 (4.8) 22.5 (-5.3) 29.87 (1011) WNW 14G23 RH 47
Odometer 25B: 395.7mi
Odometer 25C: 90.7mi
TE 3.2/0.0. Load 86. Avg/Max Heart Rate = 136/143

First run in a while after a snowstorm that turned into a nothingburger. Easy running, around the roads of my subdivision, mostly to get in 6 so I could chalk up something that wasn't a short run. It was super breezy outside, though, so glad to finish.

I'm not sure why I had the massive onslaught of songs that I listening to 30 years ago, but this is fine. Sueisfine.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.47 17:59 17:59 12:14 12:14 1.47
1.35 34:55 16:56 12:33 12:23 2.82
1.44 52:59 18:04 12:33 12:26 4.26
1.74 75:08 22:09 12:44 12:31 6.00

10,000m on Concept2 Model D, 47:04.7, 19 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the extended cut of the Battlestar Galactica episode "Unfinished Business." That extended cut is so powerful.

WX at 6 PM (23) Feb 19 42 (6) 39 (4) 29.9 (1012) ENE 5 light rain; mist
Row TE 2.9/0.2 Load 64
Avg/Max Heart Rate 131/145
Avg/Max/Normalized Power 129W/169W/130W
Total strokes 987, Avg rate 21spm, Avg dist/str 10.09m

I would normally have taken today off, but tomorrow will be a rest day since I'm seeing the Descendents tomorrow night. So I had to get one in. Excessively long first leg because I was getting the Blu-Ray straightened out after starting.

Splits
Distance: 10000
Time: 47:04.7
Avg/500m: 02:21.2
Drag Factor: 127
Per Mile: 00:07:35

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 10:04.2 10:04.2 02:31.1 02:31.1 2000
2000 19:26.7 9:22.5 02:20.6 02:25.8 4000
2000 28:43.4 9:16.7 02:19.2 02:23.6 6000
2000 37:55.5 9:12.1 02:18.0 02:22.2 8000
2000 47:04.7 9:09.2 02:17.3 02:21.2 10000

10,000m on Concept2 Model D, 46:25.0, 18 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Maryland at Syracuse in the Dome.

WX at 6 PM (23) Feb 18 57.4 (14.1) 46.0 (7.8) 29.72 (1006) SSE 3
Row TE 3.0/0.1 Load 67
Avg/Max Heart Rate 131/150
Avg/Max/Normalized Power 130W/255W/135W
Total strokes 1031, Avg rate 22spm, Avg dist/str 9.70m

Not running after yesterday; my right ankle is really acting up. I didn't want to take the day off, so 10km it was. Last 1km was way harder than I probably should've taken it, but whatever.

Splits
Distance: 10000
Time: 46:25.0
Avg/500m: 02:19.3
Drag Factor: 124
Per Mile: 00:07:28

5.18mi, 65:14, 17 FEB 26, Lorton, Virginia

iThink:
New Model Army - Ambition (105bpm)
Velocity Girl - Sorry Again (166bpm)
The Connells - Take A Bow (162bpm)


WX at 6 PM (23) Feb 17 44.6 (7.0) 38.8 (3.8) 30.08 (1018) Calm RH 80
Odometer 25B: 389.7mi
Odometer 25C: 90.7mi
TE 3.1/0.0. Load 76. Avg/Max Heart Rate = 132/141

I was thinking about going the standard distance and decided against it as I wasn't quite feeling it. Still, had to get something in, and it was going to be an easy run regardless.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.30 15:57 15:57 12:16 12:16 1.30
1.28 32:04 16:07 12:35 12:26 2.58
1.29 48:26 16:22 12:41 12:31 3.87
1.31 65:14 16:48 12:49 12:36 5.18

4,743+10,000m on Concept2 Model D, 21:54.9+46:28.1, 16 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Loyola at Johns Hopkins from Saturday.

WX at 2 PM (19) Feb 16 44 (7) 35 (2) 30.13 (1020) E 3
1st Row TE 2.5/0.0 Load 45
Avg/Max Heart Rate 132/138
Avg/Max/Normalized Power 132W/152W/133W
Total strokes 771, Avg rate 24spm, Avg dist/str 8.90m 2nd Row TE 3.2/0.0 Load 81
Avg/Max Heart Rate 138/147
Avg/Max/Normalized Power 130W/217W/131W
Total strokes 1085, Avg rate 23spm, Avg dist/str 9.22m

I took yesterday off by circumstance, so I needed to go more than 10,000. First section was cut short by a phone call I needed to take, but this was a reasonable level of intensity at distance. This will do.

Splits
Distance: 14743
Time: 68:23.0
Avg/500m: 02:19.2
Drag Factor: 126
Per Mile: 00:07:28

SGMT AGGREGT PERLAP PER500m AVG500m DIST
4743 21:54.9 21:54.9 02:18.6 02:18.6 4743
2000 31:08.2 9:13.3 02:18.3 02:18.5 6743
2000 40:26.9 9:18.7 02:19.7 02:18.8 8743
2000 49:51.3 9:24.4 02:21.1 02:19.2 10743
2000 59:09.1 9:17.8 02:19.5 02:19.3 12743
2000 68:23.0 9:13.9 02:18.5 02:19.2 14743

3.54mi, 42:25, 13 FEB 26, Lorton, Virginia

iThink:
Velocity Girl - Sorry Again (166bpm)

WX at 4 PM (21) Feb 13 39.6 (4.2) 9.1 (-12.7) 30.18 (1022) WNW 6 RH 27
Odometer 25B: 384.5mi
Odometer 25C: 90.7mi
TE 3.1/0.0. Load 76. Avg/Max Heart Rate = 138/151

First run in forever and man, did it feel rough. Wanted to go a shorter distance so I didn't work too hard not having run in literally weeks. Not easy, but not too hard.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.55 18:44 18:44 12:05 12:05 1.55
1.00 30:39 11:55 11:55 12:01 2.55
0.99 42:25 11:46 11:53 11:59 3.54

10,000m on Concept2 Model D, 45:58.9, 11 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the John Woo movie Red Cliff on the TV.

WX at 7 PM (0) Feb 11 41.5 (5.3) 21.2 (-6.0) 29.95 (1014) WNW 13
Row TE 3.0/0.7 Load 79
Avg/Max Heart Rate 134/147
Avg/Max/Normalized Power 134W/204W/134W
Total strokes 1025, Avg rate 22spm, Avg dist/str 9.73m

Not slow, but not fast. I thought this was pretty disciplined base work although my HRV has been abnormally low the last few days, even on rest days. But I took yesterday off, so I had to go today.

Splits
Distance: 10000
Time: 45:58.9
Avg/500m: 02:17.9
Drag Factor: 126
Per Mile: 00:07:24

SGMT AGGREGT PRSGMT PER500m AVG500m DIST
2000 09:11.5 9:11.5 02:17.9 02:17.9 2000
2000 18:31.0 9:19.5 02:19.9 02:18.9 4000
2000 27:48.0 9:17.0 02:19.3 02:19.0 6000
2000 36:59.8 9:11.8 02:17.9 02:18.7 8000
2000 45:58.9 8:59.1 02:14.8 02:17.9 10000

15,000m on Concept2 Model D, 71:35.5, 9 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Iona men's lacrosse at Navy.

WX at 7 PM (0) Feb 09 28.2 (-2.1) 6.4 (-14.2) 30.24 (1024) Calm
Row TE 2.6/0.5 Load 55
Avg/Max Heart Rate 127/137
Avg/Max/Normalized Power 120W/146W/124W
Total strokes 1514, Avg rate 21spm, Avg dist/str 9.91m

Attempt to do very slow base work on the erg. It's the first time I've tried to be this disciplined about pacing and effort and I think it was productive. Certainly a good enough way to burn lard, and I always need to burn lard.

Splits
Distance: 15000
Time: 71:35.5
Avg/500m: 02:23.2
Drag Factor: 126
Per Mile: 00:07:41

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:23.9 9:23.9 02:21.0 02:21.0 2000
2000 0:18:53.0 9:29.1 02:22.3 02:21.6 4000
2000 0:28:39.1 9:46.1 02:26.5 02:23.3 6000
2000 0:38:15.2 9:36.1 02:24.0 02:23.5 8000
2000 0:47:50.7 9:35.5 02:23.9 02:23.5 10000
2000 0:57:21.6 9:30.9 02:22.7 02:23.4 12000
2000 1:06:53.2 9:31.6 02:22.9 02:23.3 14000
1000 1:11:35.5 4:42.3 02:21.2 02:23.2 15000

8,000m+2,000m on Concept2 Model D, 36:57.5 + 8:44.7, 6 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the Saskatchewan Rush at the Calgary Roughnecks game from last weekend.

WX at 5 PM (22) Feb 06 30 (-1) 24 (-4) 29.64 (1003) Calm light snow
Lift TE 0.9/0.0 Load 10
First row TE 2.8/0.0 Load 57
First Avg/Max Heart Rate 131/149
First Avg/Max/Normalized Power 132W/201W/133W
First set total strokes 882, Avg rate 23spm, Avg dist/str 9.07m

Second row TE 2.3/0.0 Load 35
Second Avg/Max Heart Rate 139/154
Second Avg/Max/Normalized Power 155W/228W/156W
Second set total strokes 221, Avg rate 25spm, Avg dist/str 9.06m

8km moderate work with a break to answer a text, then 2km hard. Pressed for time, but getting one in just to get it in.

Splits
Distance: 10000
Time: 45:42.2
Avg/500m: 02:17.1
Drag Factor: 125
Per Mile: 00:07:21

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:20.7 9:20.7 02:20.2 02:20.2 2000
2000 0:18:42.1 9:21.4 02:20.4 02:20.3 4000
2000 0:28:00.1 9:18.0 02:19.5 02:20.0 6000
2000 0:36:57.5 8:57.4 02:14.4 02:18.6 8000
2000 0:45:42.2 8:44.7 02:11.2 02:17.1 10000

10,000m on Concept2 Model D, 47:11.4, 4 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the Georgia Swarm at the Halifax Thunderbirds game from last weekend. Halfway through the NLL season. Rough one for my Bandits so far.

WX at 7 PM (0) Feb 04 35.1 (1.7) 17.1 (-8.3) 30.23 (1023) NNE 13
Row TE 2.4/0.0 Load 41
Avg/Max Heart Rate 128/140
Avg/Max/Normalized Power 123W/155W/124W
Total strokes 1117, Avg rate 23spm, Avg dist/str 8.97m

Easy pull this time around. Needed to be judicious after yesterday but it's also been a while since I've tried to pull at zone 2 or thereabouts. It felt harder than I thought but I don't do a lot of base training on the erg.

Splits
Distance: 10000
Time: 47:11.4
Avg/500m: 02:21.6
Drag Factor: 127
Per Mile: 00:07:36

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:36.9 9:36.9 02:24.2 02:24.2 2000
2000 0:19:07.0 9:30.1 02:22.5 02:23.4 4000
2000 0:28:30.9 9:23.9 02:21.0 02:22.6 6000
2000 0:37:54.1 9:23.2 02:20.8 02:22.1 8000
2000 0:47:11.4 9:17.3 02:19.3 02:21.6 10000

10,000m on Concept2 Model D, 45:25.3, 3 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Lafayette at Air Force. After all, it's college lacrosse season.

WX at 7 PM (0) Feb 03 34.3 (1.3) 19.8 (-6.8) 30.13 (1020) Calm RH 54
Row TE 3.6/0.0 Load 121
Avg/Max Heart Rate 143/165
Avg/Max/Normalized Power 141W/248W/142W
Total strokes 1128, Avg rate 25spm, Avg dist/str 8.85m

Put the damper a bit above where I usually go, and it was productive. I wasn't expecting to pull this hard, but I was feeling it, and I am definitely getting faster for sure. Maybe not what I needed to do, but it was worth it.

GODDAMN am I glad I have an erg!

Splits
Distance: 10000
Time: 45:25.3
Avg/500m: 02:16.3
Drag Factor: 127
Per Mile: 00:07:19

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:03.1 9:03.1 02:15.8 02:15.8 2000
2000 0:18:06.4 9:03.3 02:15.8 02:15.8 4000
2000 0:27:12.0 9:05.6 02:16.4 02:16.0 6000
2000 0:36:34.2 9:22.2 02:20.6 02:17.1 8000
2000 0:45:25.3 8:51.1 02:12.8 02:16.3 10000

15,000m on Concept2 Model D, 69:26.4, 1 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the New Zealand Women's Super Smash professional T20 cricket elimination match of the Auckland Hearts vs. the Northern Brave. Might as well call out the teams in question.

WX at 3 PM (20) Feb 01 27.9 (-2.3) 1.0 (-17.2) 29.93 (1013) NW 15G29 WC 15 (-9) RH 30
Row TE 3.3/0.3 Load 100
Avg/Max Heart Rate 133/157
Avg/Max/Normalized Power 131W/256W/132W
Total strokes 1661, Avg rate 23spm, Avg dist/str 9.03m

Long erg. I thought about going for a run on the dreadmill but that would require me to go outside in running toggery, so no. It's also been a while since I've pulled 15km, so might as well give it a try at substantially reduced drag factor. What I'm realizing about low drag factors is that the flywheel loses more momentum faster. That's probably why I was happy to pull higher drag factors. Damper's going back up next time.

I guess I'll find out what my traps feel like after tomorrow. I was discovering how much more efficient I am when I push off my heels, something I never really thought about until watching a video yesterday. The temptation to push off the balls of the feet is there but pushing off the heels brings noticeably more power.

Splits
Distance: 15000
Time: 69:26.4
Avg/500m: 02:18.9
Drag Factor: 100
Per Mile: 00:07:27

METR AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:11.8 9:11.8 02:17.9 02:17.9 2000
2000 0:18:27.5 9:15.7 02:18.9 02:18.4 4000
2000 0:27:43.3 9:15.8 02:18.9 02:18.6 6000
2000 0:36:59.1 9:15.8 02:18.9 02:18.7 8000
2000 0:46:10.2 9:11.1 02:17.8 02:18.5 10000
2000 0:55:37.9 9:27.7 02:21.9 02:19.1 12000
2000 1:04:58.4 9:20.5 02:20.1 02:19.2 14000
1000 1:09:26.4 4:28.0 02:14.0 02:18.9 15000