iThink:
The Bats, "Courage"
The Bats, "Flowers and Trees"
Rush, "La Villa Strangiato"
WX at 08:55 Calm 10.00 Mostly Cloudy SCT048 BKN060 75 71 90% NA NA 29.96 1014.7
Odometer 12A: 200.0mi
Z4. Average/max heart rate = 159/179
The slower times are deceptive because of the hills in the area. I was working harder than I thought I could today, but it's also the first run in a while. I found myself running a bit faster, but I've been doing nothing but strength work for the last few days since I was moving boxes up two fairly lengthy flights of stairs. Or at least they feel that way.
So, I'm gaining speed, and some desired weight loss. Question is how much of it I actually keep off.
Back to unpacking the goddamn house.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:21 08:21 08:21 08:21 1.00
1.00 17:34 09:13 09:13 08:47 2.00
1.00 26:44 09:10 09:10 08:55 3.00
1.00 35:33 08:49 08:49 08:53 4.00
1.00 44:21 08:48 08:48 08:52 5.00
Tuesday, August 28, 2012
Monday, August 20, 2012
3.86mi, 34:54, 20 AUG 12, Springfield, Virginia
iThink:
MxPx, "I Will Follow" and some other popular radio song I've had the misfortune to hear but don't know the name
WX at 07:55 Calm 10.00 Overcast OVC049 68 68 68 67 99% NA NA 29.91 1013.1
Odometer 12A: 195.0mi
Z3. Average/max heart rate = no reading
Sunday marked a metric asston of lifting as one of my other friends came over at my behest and helped me move some of the really big-ass furniture in the house. The ones that are left are the really hard ones.
Today was cut short as I realized I really needed to go take a pit stop and there was nowhere in the neighborhood. I felt fully loosened up by the end, so it wasn't a total loss.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.86 34:54 34:54 09:02 09:02 3.86
MxPx, "I Will Follow" and some other popular radio song I've had the misfortune to hear but don't know the name
WX at 07:55 Calm 10.00 Overcast OVC049 68 68 68 67 99% NA NA 29.91 1013.1
Odometer 12A: 195.0mi
Z3. Average/max heart rate = no reading
Sunday marked a metric asston of lifting as one of my other friends came over at my behest and helped me move some of the really big-ass furniture in the house. The ones that are left are the really hard ones.
Today was cut short as I realized I really needed to go take a pit stop and there was nowhere in the neighborhood. I felt fully loosened up by the end, so it wasn't a total loss.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.86 34:54 34:54 09:02 09:02 3.86
~5.06mi, time indeterminate, 18 AUG 12, Fairfax, Virginia
iThink: None.
WX at 09:55 Vrbl 3 10.00 Fair CLR 75 62 65% NA NA 29.93 1013.6
Odometer 12A: 193.1mi
Z3/Z4. Average/max heart rate = no reading
I was haring for the Mount Vernon HHH's 1333rd run. This was appropriate, since the lead hare was one of my coworkers (and a good friend) in Iraq and Afghanistan and figured a 101st Airborne-themed hash would be a good thing. All the hares were 101st veterans, and since the activation also coincides with National Airborne Day (16 August) I could claim some paratrooper pride.
As far as trail design it was good. I thought it did a good job of keeping the group together, although there were some obstinate folks who wanted to walk the runners' trail, leading to some monster stragglage. No matter.
That said, I don't feel as interested in hashing as I used to, although some of this I could chalk up to other pressures as of late. I have gotten old and cranky, so I may be less amenable to some of the hash culture.
Splits, none, but I'd guess about an hour of running and some walking.
WX at 09:55 Vrbl 3 10.00 Fair CLR 75 62 65% NA NA 29.93 1013.6
Odometer 12A: 193.1mi
Z3/Z4. Average/max heart rate = no reading
I was haring for the Mount Vernon HHH's 1333rd run. This was appropriate, since the lead hare was one of my coworkers (and a good friend) in Iraq and Afghanistan and figured a 101st Airborne-themed hash would be a good thing. All the hares were 101st veterans, and since the activation also coincides with National Airborne Day (16 August) I could claim some paratrooper pride.
As far as trail design it was good. I thought it did a good job of keeping the group together, although there were some obstinate folks who wanted to walk the runners' trail, leading to some monster stragglage. No matter.
That said, I don't feel as interested in hashing as I used to, although some of this I could chalk up to other pressures as of late. I have gotten old and cranky, so I may be less amenable to some of the hash culture.
Splits, none, but I'd guess about an hour of running and some walking.
Thursday, August 16, 2012
5.05mi, 48:57, 16 AUG 12, Springfield, Virginia
iThink: Juliana Hatfield, "Perfection"
WX at 08:55 NW 5 10.00 Fair CLR 75 61 61% NA NA 30.00 1016.1
Odometer 12A: 188.0mi
Z3 high. Average/max heart rate = 155/176
Today was supposed to be an easy run. Lately, every time I hit any substantial hill, it ceases to be easy. At least today felt relatively settled and relaxed, rather than rushed.
Sort of a recovery day, but not really what it should've been. More running around the neighborhood to recce out potential run routes for the future. I think this is a good one.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:46 08:46 08:46 08:46 1.00
1.00 18:20 09:34 09:34 09:10 2.00
1.00 28:54 10:34 10:34 09:38 3.00
1.00 38:39 09:45 09:45 09:40 4.00
1.05 48:57 10:18 09:49 09:42 5.05
WX at 08:55 NW 5 10.00 Fair CLR 75 61 61% NA NA 30.00 1016.1
Odometer 12A: 188.0mi
Z3 high. Average/max heart rate = 155/176
Today was supposed to be an easy run. Lately, every time I hit any substantial hill, it ceases to be easy. At least today felt relatively settled and relaxed, rather than rushed.
Sort of a recovery day, but not really what it should've been. More running around the neighborhood to recce out potential run routes for the future. I think this is a good one.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:46 08:46 08:46 08:46 1.00
1.00 18:20 09:34 09:34 09:10 2.00
1.00 28:54 10:34 10:34 09:38 3.00
1.00 38:39 09:45 09:45 09:40 4.00
1.05 48:57 10:18 09:49 09:42 5.05
Wednesday, August 15, 2012
5.6mi, 51:19, 15 AUG 12, Springfield, Virginia
iThink: Bear McCreary, "Storming New Caprica"
WX at 07:55 NW 9 10.00 Fair CLR 74 67 74 67 79% NA NA 29.87 1011.8
Odometer 12A: 182.9mi
Z4. Average/max heart rate = 162/184
An inconsistent run, but mostly on paved trails. I decided to check out the trails around Huntsman Lake, not far from where I live now.
They are okay, but I am still learning the area. Still trying to get a feel for speed and pace, but my lack of power going uphill remains problematic.
Some of that is weight loss, but it is difficult to do that when eating around three others.
Some of that is just going to the gym and working on raw power.
That can come later. There's also furniture to move that I should start working on.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:58 09:24 09:24 08:59 2.00
1.00 27:40 09:42 09:42 09:13 3.00
1.00 37:03 09:23 09:23 09:16 4.00
1.00 45:57 08:54 08:54 09:11 5.00
0.60 51:19 05:22 08:57 09:10 5.60
WX at 07:55 NW 9 10.00 Fair CLR 74 67 74 67 79% NA NA 29.87 1011.8
Odometer 12A: 182.9mi
Z4. Average/max heart rate = 162/184
An inconsistent run, but mostly on paved trails. I decided to check out the trails around Huntsman Lake, not far from where I live now.
They are okay, but I am still learning the area. Still trying to get a feel for speed and pace, but my lack of power going uphill remains problematic.
Some of that is weight loss, but it is difficult to do that when eating around three others.
Some of that is just going to the gym and working on raw power.
That can come later. There's also furniture to move that I should start working on.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:58 09:24 09:24 08:59 2.00
1.00 27:40 09:42 09:42 09:13 3.00
1.00 37:03 09:23 09:23 09:16 4.00
1.00 45:57 08:54 08:54 09:11 5.00
0.60 51:19 05:22 08:57 09:10 5.60
Monday, August 13, 2012
5.97mi, 53:32, 13 AUG 12, Springfield, Virginia
iThink: MxPx, "I Will Follow"
WX at 07:52 Calm 10.00 Mostly Cloudy SCT060 BKN150 BKN250 70 63 70 65 79% NA NA 30.07 1017.8
Odometer 12A: 177.3mi
Z4. Average/max heart rate = 161/183
First run in a week or so. The road to recovery is going to be bumpy, I think.
Exploring the trail network around the neighborhood. I was pleasantly surprised at the end of all this, but the fact remains that I don't have much speed going uphill. I also haven't done any gym work, so I'm counting on the metric asston of boxes I expect to start taking upstairs starting tomorrow.
Still, not as bad as I feared. I haven't weighed myself, so I don't know whether I've gained or lost either.
At least the temperature was livable. Things will improve.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:13 08:13 08:13 08:13 1.00
1.00 17:42 09:29 09:29 08:51 2.00
1.00 27:36 09:54 09:54 09:12 3.00
1.00 36:14 08:38 08:38 09:03 4.00
1.00 45:02 08:48 08:48 09:00 5.00
0.97 53:32 08:30 08:46 08:58 5.97
WX at 07:52 Calm 10.00 Mostly Cloudy SCT060 BKN150 BKN250 70 63 70 65 79% NA NA 30.07 1017.8
Odometer 12A: 177.3mi
Z4. Average/max heart rate = 161/183
First run in a week or so. The road to recovery is going to be bumpy, I think.
Exploring the trail network around the neighborhood. I was pleasantly surprised at the end of all this, but the fact remains that I don't have much speed going uphill. I also haven't done any gym work, so I'm counting on the metric asston of boxes I expect to start taking upstairs starting tomorrow.
Still, not as bad as I feared. I haven't weighed myself, so I don't know whether I've gained or lost either.
At least the temperature was livable. Things will improve.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:13 08:13 08:13 08:13 1.00
1.00 17:42 09:29 09:29 08:51 2.00
1.00 27:36 09:54 09:54 09:12 3.00
1.00 36:14 08:38 08:38 09:03 4.00
1.00 45:02 08:48 08:48 09:00 5.00
0.97 53:32 08:30 08:46 08:58 5.97
Wednesday, August 08, 2012
Catharsis
The Bill O'Reilly remix is still a strangely apropos song at this point in my life.
That or Iron Maiden's "Aces High." I think I feel better when I listen to the latter rather than the former.
I have not yet resorted to Metallica's "St. Anger," although it is getting there, and I catch myself muttering "jesus fucking airborne christ" a lot lately.
That or Iron Maiden's "Aces High." I think I feel better when I listen to the latter rather than the former.
I have not yet resorted to Metallica's "St. Anger," although it is getting there, and I catch myself muttering "jesus fucking airborne christ" a lot lately.
5.00mi approximate, 61:04/time indeterminate, 8 AUG 12, Fairfax, Virginia
iThink: None.
WX at 07:52 NW 6 5.00 Fog/Mist SCT055 SCT080 OVC200 74 71 75 71 91% NA NA 29.98 1015.1
Odometer 12A: 171.3mi
Z2. Average/max heart rate = ~110/168
Scouting trail for a hash that I'm doing later this month. It's been a few years since I last did this, so I was taking all direction from the proverbial tower. First run of ANY kind since 2 August. The road to recovery is...under construction.
The temperature's not so bad - it's the humidity that's really the big difference here.
And the bugs.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 61:04 11:04 14:13 14:13 5.00
WX at 07:52 NW 6 5.00 Fog/Mist SCT055 SCT080 OVC200 74 71 75 71 91% NA NA 29.98 1015.1
Odometer 12A: 171.3mi
Z2. Average/max heart rate = ~110/168
Scouting trail for a hash that I'm doing later this month. It's been a few years since I last did this, so I was taking all direction from the proverbial tower. First run of ANY kind since 2 August. The road to recovery is...under construction.
The temperature's not so bad - it's the humidity that's really the big difference here.
And the bugs.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 61:04 11:04 14:13 14:13 5.00
Thursday, August 02, 2012
6.22mi, 59:44, 2 AUG 12, Springfield, Virginia
iThink:
MxPx, "I Will Follow"
"Johnny Hopkins Onto Victory"
WX at 08:55 Calm 10.00 A Few Clouds FEW095 81 71 73% NA 85 29.91 1012.9
Odometer 12A: 166.3mi
Z4. Average/max heart rate = 159/179
First workout since starting the move. I didn't do anything when I was packing out the house, and nothing while I was on the road.
First run in a while, and my legs are very tired. Not doing other work in the gym has not helped - my legs are still dead, especially on the uphills. It is more humid here, although the temperature is lower, mostly. I'm not waking up early enough to get more substantive work done.
The interruption on the road to recovery is not inconsequential, but it is very hard to get back into any substantive work when things have been so turbulent in the move.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:00 09:21 09:21 09:30 2.00
1.00 28:13 09:13 09:13 09:24 3.00
1.00 38:00 09:47 09:47 09:30 4.00
1.00 47:53 09:53 09:53 09:35 5.00
1.00 57:34 09:41 09:41 09:36 6.00
0.22 59:44 02:10 09:51 09:36 6.22
MxPx, "I Will Follow"
"Johnny Hopkins Onto Victory"
WX at 08:55 Calm 10.00 A Few Clouds FEW095 81 71 73% NA 85 29.91 1012.9
Odometer 12A: 166.3mi
Z4. Average/max heart rate = 159/179
First workout since starting the move. I didn't do anything when I was packing out the house, and nothing while I was on the road.
First run in a while, and my legs are very tired. Not doing other work in the gym has not helped - my legs are still dead, especially on the uphills. It is more humid here, although the temperature is lower, mostly. I'm not waking up early enough to get more substantive work done.
The interruption on the road to recovery is not inconsequential, but it is very hard to get back into any substantive work when things have been so turbulent in the move.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:00 09:21 09:21 09:30 2.00
1.00 28:13 09:13 09:13 09:24 3.00
1.00 38:00 09:47 09:47 09:30 4.00
1.00 47:53 09:53 09:53 09:35 5.00
1.00 57:34 09:41 09:41 09:36 6.00
0.22 59:44 02:10 09:51 09:36 6.22
Tuesday, July 24, 2012
Song of the Day
The movers are here, there is ambiguity, and this is the only goddamn song that comes to mind.
Monday, July 23, 2012
4.5mi+lift, 43:51, 23 JUL 12, Fort Leavenworth, Kansas
iThink:
Dan Latarski and Kim Nagel, title music to the 1990 computer game Stellar 7
Kernkraft 500, "Zombie Nation"
WX at 08:53 SW 9 10.00 A Few Clouds FEW250 88 63 43% NA 89 30.07 1016.8
Odometer 12A: 160.1mi
Z3 HRM, Z4 effort. Average/max heart rate = 149/164
My legs were absolutely dead. I wasn't going very hard for heart rate but my legs were complete and utter toast.
Hang clean to split jerk 15/15/10 @65#
GHD situp 20/20/15
Bench press 30/30/30 @95#
GHD back extension 15/15/15
TRX Row 10/10/10
Unilateral Romanian Deadlift 8/8/8 each leg
The only saving grace was that the return was slightly faster (or at least felt that way) than other times I've gone.
Last real workout for a while. Movers are coming tomorrow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:55 09:56 09:56 09:58 2.00
1.00 29:20 09:25 09:25 09:47 3.00
0.28 31:55 02:35 09:14 09:44 3.28
1.00 41:43 09:48 09:48 09:45 4.28
0.22 43:51 02:08 09:42 09:45 4.50
Dan Latarski and Kim Nagel, title music to the 1990 computer game Stellar 7
Kernkraft 500, "Zombie Nation"
WX at 08:53 SW 9 10.00 A Few Clouds FEW250 88 63 43% NA 89 30.07 1016.8
Odometer 12A: 160.1mi
Z3 HRM, Z4 effort. Average/max heart rate = 149/164
My legs were absolutely dead. I wasn't going very hard for heart rate but my legs were complete and utter toast.
Hang clean to split jerk 15/15/10 @65#
GHD situp 20/20/15
Bench press 30/30/30 @95#
GHD back extension 15/15/15
TRX Row 10/10/10
Unilateral Romanian Deadlift 8/8/8 each leg
The only saving grace was that the return was slightly faster (or at least felt that way) than other times I've gone.
Last real workout for a while. Movers are coming tomorrow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:55 09:56 09:56 09:58 2.00
1.00 29:20 09:25 09:25 09:47 3.00
0.28 31:55 02:35 09:14 09:44 3.28
1.00 41:43 09:48 09:48 09:45 4.28
0.22 43:51 02:08 09:42 09:45 4.50
Saturday, July 21, 2012
6.68mi, 62:48, 21 JUL 12, Fort Leavenworth, Kansas
iThink: Rush, "Middletown Dreams"
WX at 07:53 S 7 10.00 Partly Cloudy SCT250 75 65 71% NA NA 30.10 1018.1
Odometer 12B: 66.3mi
Z3 high/Z4. Average/max heart rate = 153/168
Somehow, today felt like a Z4 run for relative effort, even though the HRM says I only averaged 153bpm, which this run absolutely did not feel like at all. 153bpm is supposedly my 80% MHR threshold, although I don't think I feel that way at all.
Last 666 run before I move. Tomorrow is a day of rest as I will be packing out parts of the house in earnest tomorrow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:06 09:33 09:33 09:33 2.00
1.00 28:28 09:22 09:22 09:29 3.00
1.00 37:38 09:10 09:10 09:24 4.00
1.00 47:01 09:23 09:23 09:24 5.00
1.00 56:25 09:24 09:24 09:24 6.00
0.68 62:48 06:23 09:23 09:24 6.68
WX at 07:53 S 7 10.00 Partly Cloudy SCT250 75 65 71% NA NA 30.10 1018.1
Odometer 12B: 66.3mi
Z3 high/Z4. Average/max heart rate = 153/168
Somehow, today felt like a Z4 run for relative effort, even though the HRM says I only averaged 153bpm, which this run absolutely did not feel like at all. 153bpm is supposedly my 80% MHR threshold, although I don't think I feel that way at all.
Last 666 run before I move. Tomorrow is a day of rest as I will be packing out parts of the house in earnest tomorrow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:06 09:33 09:33 09:33 2.00
1.00 28:28 09:22 09:22 09:29 3.00
1.00 37:38 09:10 09:10 09:24 4.00
1.00 47:01 09:23 09:23 09:24 5.00
1.00 56:25 09:24 09:24 09:24 6.00
0.68 62:48 06:23 09:23 09:24 6.68
Friday, July 20, 2012
4.48mi+lift, 42:14, 20 JUL 12, Fort Leavenworth, Kansas
iThink: Bear McCreary, "Battlestar Sonatica" (no shit.)
WX at 07:53 E 8 10.00 A Few Clouds FEW250 75 66 74% NA NA 30.08 1017.2
WX at 06:53 E 7 10.00 Partly Cloudy SCT200 73 65 76% NA NA 30.07 1017.0
Odometer 12A: 155.6mi
Z3 high-Z4. Average/max heart rate = 153/174
I felt surprisingly better today even after yesterday's longer run and working in the garage most of the day sweeping it out and breaking down shelves in yesterday 100F weather.
WX at 16:53 yesterday N 12 G 18 10.00 A Few Clouds FEW080 102 65 30% NA 106 29.94 1012.3
Productive day in the gym today!
- jerk and split clean 15x2 @75#
- GHD situp 20x2
- bench press 30x2 @95#
- GHD back extension 15x2
- multidirectional lunge 6x2 @10+10#
- row 500m on Concept2 Model D (2:05/2:02 @ drag factor 140)
- unilat roman deadlift with reverse fly 8x2 @5+5@
The run even felt okay going back, although it was hard as usual after such a workout.
I do not understand why I felt better today because it can't be just the weather.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:31 09:14 09:14 09:15 2.00
1.00 27:51 09:20 09:20 09:17 3.00
0.28 30:21 02:30 08:56 09:15 3.28
1.00 40:18 09:57 09:57 09:25 4.28
0.20 42:14 01:56 09:40 09:26 4.48
WX at 07:53 E 8 10.00 A Few Clouds FEW250 75 66 74% NA NA 30.08 1017.2
WX at 06:53 E 7 10.00 Partly Cloudy SCT200 73 65 76% NA NA 30.07 1017.0
Odometer 12A: 155.6mi
Z3 high-Z4. Average/max heart rate = 153/174
I felt surprisingly better today even after yesterday's longer run and working in the garage most of the day sweeping it out and breaking down shelves in yesterday 100F weather.
WX at 16:53 yesterday N 12 G 18 10.00 A Few Clouds FEW080 102 65 30% NA 106 29.94 1012.3
Productive day in the gym today!
- jerk and split clean 15x2 @75#
- GHD situp 20x2
- bench press 30x2 @95#
- GHD back extension 15x2
- multidirectional lunge 6x2 @10+10#
- row 500m on Concept2 Model D (2:05/2:02 @ drag factor 140)
- unilat roman deadlift with reverse fly 8x2 @5+5@
The run even felt okay going back, although it was hard as usual after such a workout.
I do not understand why I felt better today because it can't be just the weather.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:31 09:14 09:14 09:15 2.00
1.00 27:51 09:20 09:20 09:17 3.00
0.28 30:21 02:30 08:56 09:15 3.28
1.00 40:18 09:57 09:57 09:25 4.28
0.20 42:14 01:56 09:40 09:26 4.48
Thursday, July 19, 2012
5.56mi, 57:36, 19 JUL 12, Fort Leavenworth, Kansas
iThink:
ATB, "Ecstasy"
Hüsker Dü, "Eight Miles High"
WX at 07:53 W 6 10.00 Mostly Cloudy FEW050 SCT110 BKN250 83 67 59% NA 86 29.97 1013.5
Odometer 12B: 59.6mi
Z3. Average/max heart rate = 147/171
Good god today was fucking hot. Not so much because of the air temperature (which is a bit higher than usual) but the direct sunlight through much of the run.
My legs were also pretty beat after yesterday, so I decided to turn today into a recovery run, which I think was generally disciplined enough to do.
I probably had too much salt last night at dinner between my onion soup and macaroni and cheese. That's some bad eating, but it was a desperation dinner.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:23 10:23 10:23 10:23 1.00
1.00 20:39 10:16 10:16 10:19 2.00
1.00 31:28 10:49 10:49 10:29 3.00
1.00 41:40 10:12 10:12 10:25 4.00
1.00 51:57 10:17 10:17 10:23 5.00
0.56 57:36 05:39 10:05 10:22 5.56
ATB, "Ecstasy"
Hüsker Dü, "Eight Miles High"
WX at 07:53 W 6 10.00 Mostly Cloudy FEW050 SCT110 BKN250 83 67 59% NA 86 29.97 1013.5
Odometer 12B: 59.6mi
Z3. Average/max heart rate = 147/171
Good god today was fucking hot. Not so much because of the air temperature (which is a bit higher than usual) but the direct sunlight through much of the run.
My legs were also pretty beat after yesterday, so I decided to turn today into a recovery run, which I think was generally disciplined enough to do.
I probably had too much salt last night at dinner between my onion soup and macaroni and cheese. That's some bad eating, but it was a desperation dinner.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:23 10:23 10:23 10:23 1.00
1.00 20:39 10:16 10:16 10:19 2.00
1.00 31:28 10:49 10:49 10:29 3.00
1.00 41:40 10:12 10:12 10:25 4.00
1.00 51:57 10:17 10:17 10:23 5.00
0.56 57:36 05:39 10:05 10:22 5.56
Wednesday, July 18, 2012
4.49mi, 42:26, 18 JUL 12, Fort Leavenworth, Kansas
iThink:
Carly Rae Jepsen, "Call Me Maybe"
MaX, "Aim"
WX at 08:53 SW 14 10.00 Partly Cloudy FEW100 SCT250 87 65 48% NA 89 29.93 1012.2
Odometer 12A: 151.1mi
Z3 high. Average/max heart rate = 153/173
I may not have been working that hard, but my legs are very, very tired, as I am.
Standard 3-something warmup, then the following:
clean and split jerk 15x2
GHD situp 20x2
bench press 95# 30x2
multidirectional lunge 6x2
GHD back extension 15x2
unilat roman deadlift and reverse fly 8x2
Run back was slow and very painful. I was experimenting with faster foot tempo but it still sucked monkey balls.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:58 09:29 09:29 09:29 2.00
1.00 28:05 09:07 09:07 09:22 3.00
0.29 30:38 02:33 08:48 09:19 3.29
1.00 40:32 09:54 09:54 09:27 4.29
0.20 42:26 01:54 09:30 09:27 4.49
Carly Rae Jepsen, "Call Me Maybe"
MaX, "Aim"
WX at 08:53 SW 14 10.00 Partly Cloudy FEW100 SCT250 87 65 48% NA 89 29.93 1012.2
Odometer 12A: 151.1mi
Z3 high. Average/max heart rate = 153/173
I may not have been working that hard, but my legs are very, very tired, as I am.
Standard 3-something warmup, then the following:
clean and split jerk 15x2
GHD situp 20x2
bench press 95# 30x2
multidirectional lunge 6x2
GHD back extension 15x2
unilat roman deadlift and reverse fly 8x2
Run back was slow and very painful. I was experimenting with faster foot tempo but it still sucked monkey balls.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:58 09:29 09:29 09:29 2.00
1.00 28:05 09:07 09:07 09:22 3.00
0.29 30:38 02:33 08:48 09:19 3.29
1.00 40:32 09:54 09:54 09:27 4.29
0.20 42:26 01:54 09:30 09:27 4.49
Tuesday, July 17, 2012
Um, woot.
Probably not something the Xtians out there will want to read..."God's total kill count is 2,476,633..."
Oh, chortle.
http://imgur.com/a/BvlRy
Oh, chortle.
http://imgur.com/a/BvlRy
Monday, July 16, 2012
4.89, 44:17, 16 JUL 12, Fort Leavenworth, Kansas
iThink: Immediate Music, "Lacrimosa Dominae"
WX at 05:53 S 8 10.00 Fair CLR 70 64 82% NA NA 29.99 1014.2
Odometer 12A: 146.6mi
Z3 start, Z4 finish. Average/max heart rate = 153/173
Bumpy start at the front, but after a quick pit stop and a few miles, today felt better. Still not warmed up until about mile 3.
Still not as fast as I'd like, but I think I probably need to do more base mileage.
Thought about gym work but realized I didn't have the time.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
0.21 11:11 01:58 09:22 09:15 1.21
1.00 20:11 09:00 09:00 09:08 2.21
1.00 29:27 09:16 09:16 09:10 3.21
1.00 38:24 08:57 08:57 09:07 4.21
0.67 44:17 05:53 08:47 09:04 4.88
WX at 05:53 S 8 10.00 Fair CLR 70 64 82% NA NA 29.99 1014.2
Odometer 12A: 146.6mi
Z3 start, Z4 finish. Average/max heart rate = 153/173
Bumpy start at the front, but after a quick pit stop and a few miles, today felt better. Still not warmed up until about mile 3.
Still not as fast as I'd like, but I think I probably need to do more base mileage.
Thought about gym work but realized I didn't have the time.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
0.21 11:11 01:58 09:22 09:15 1.21
1.00 20:11 09:00 09:00 09:08 2.21
1.00 29:27 09:16 09:16 09:10 3.21
1.00 38:24 08:57 08:57 09:07 4.21
0.67 44:17 05:53 08:47 09:04 4.88
Saturday, July 14, 2012
6.06mi, 57:28, 14 JUL 12, Fort Leavenworth, Kansas
iThink:
R.E.M., "Driver 8"
Die Mannequin, "Orson Welles & 2012"
WX at 08:53 SW 5 10.00 A Few Clouds FEW200 78 66 67% NA 80 30.07 1017.1
Odometer 12B: 54.0mi
Z3. Average/max heart rate = 151/170
I woke up later than I wanted to for a run, but I needed to get one in. I spent most of yesterday afternoon at LegoLand and then walking around the Crown Center in uptown Kansas City. (Uptown enough where there's a car wash in the parking garage.)
My legs were undoubtedly tired from yesterday's gym work but also from the walking. Also probably just in general since combining nontraditional gym work with running makes me run very slowly. Still, I'll give this a few more weeks before I decide to go one way or the other.
To be honest, I would rather run faster than pursue the generalized fitness that I associate with the CrossFit crowd. I also have no illusions about going back to the tactical force and recognize that I frankly don't give two shits about that lifestyle, especially after the last few years.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 18:58 09:11 09:11 09:29 2.00
1.00 28:36 09:38 09:38 09:32 3.00
1.00 38:25 09:49 09:49 09:36 4.00
1.00 47:46 09:21 09:21 09:33 5.00
1.06 57:28 09:42 09:09 09:29 6.06
R.E.M., "Driver 8"
Die Mannequin, "Orson Welles & 2012"
WX at 08:53 SW 5 10.00 A Few Clouds FEW200 78 66 67% NA 80 30.07 1017.1
Odometer 12B: 54.0mi
Z3. Average/max heart rate = 151/170
I woke up later than I wanted to for a run, but I needed to get one in. I spent most of yesterday afternoon at LegoLand and then walking around the Crown Center in uptown Kansas City. (Uptown enough where there's a car wash in the parking garage.)
My legs were undoubtedly tired from yesterday's gym work but also from the walking. Also probably just in general since combining nontraditional gym work with running makes me run very slowly. Still, I'll give this a few more weeks before I decide to go one way or the other.
To be honest, I would rather run faster than pursue the generalized fitness that I associate with the CrossFit crowd. I also have no illusions about going back to the tactical force and recognize that I frankly don't give two shits about that lifestyle, especially after the last few years.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 18:58 09:11 09:11 09:29 2.00
1.00 28:36 09:38 09:38 09:32 3.00
1.00 38:25 09:49 09:49 09:36 4.00
1.00 47:46 09:21 09:21 09:33 5.00
1.06 57:28 09:42 09:09 09:29 6.06
Friday, July 13, 2012
2.4mi+gym, 23:14, 13 JUL 12, Fort Leavenworth, Kansas
iThink: Carly Jepsen, "Call Me Maybe" (stop snickering.)
WX at 07:53 S 8 10.00 Overcast BKN090 OVC250 77 64 64% NA 79 30.03 1015.8 0.01
Odometer 12A: 141.7mi
Z3. Average/max heart rate = 147/172
Gym is closed tomorrow, so I chumped running for gym work: Clean and split jerk 10x2 (2d+30#), multidir lunge 6+5, GHD situp 20x2, unilat rom deadlift/reverse fly combo 10x2, bench press 30x2@95#, 500m row on Concept2 at drag factor 140 (2:02/2:00), GHD back extension 15x2
I am pretty sure my nagging back pain was soreness from the back extensions three days ago. I'll see what I feel like tomorrow.
Life goes on after the dissertation. Woot.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:32 11:32 09:37 09:37 1.20
1.20 23:14 11:42 09:45 09:41 2.40
WX at 07:53 S 8 10.00 Overcast BKN090 OVC250 77 64 64% NA 79 30.03 1015.8 0.01
Odometer 12A: 141.7mi
Z3. Average/max heart rate = 147/172
Gym is closed tomorrow, so I chumped running for gym work: Clean and split jerk 10x2 (2d+30#), multidir lunge 6+5, GHD situp 20x2, unilat rom deadlift/reverse fly combo 10x2, bench press 30x2@95#, 500m row on Concept2 at drag factor 140 (2:02/2:00), GHD back extension 15x2
I am pretty sure my nagging back pain was soreness from the back extensions three days ago. I'll see what I feel like tomorrow.
Life goes on after the dissertation. Woot.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:32 11:32 09:37 09:37 1.20
1.20 23:14 11:42 09:45 09:41 2.40
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