5.05mi, 46:49, 30 JUN 15, Springfield, Virginia

iThink:
Bob Mould, "MM 17"

WX at 05:58 Calm 3.00 Fog/Mist CLR 63 62 96% NA NA 29.90 1012.8

Odometer 15A: 238.5mi

Z3 high-Z4. Average/max heart rate = 156/176

Not a particularly hard run, but I felt pretty good about today's run, even though it was deliberately run at just above, but not well above aerobic threshold. Makes up for not doing anything yesterday, which was a missed opportunity, but one I couldn't do because of lack of sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:02 09:34 09:34 09:31 2.00
1.00 27:52 08:50 08:50 09:17 3.00
1.00 36:57 09:05 09:05 09:14 4.00
1.05 46:49 09:52 09:24 09:16 5.05

10,000m on Concept2 Model D, 44:12.5, 28 JUN 15, Springfield, Virginia

iThink:
Love Spit Love, "Am I Wrong"

WX at 14:58    W 7    10.00    Mostly Cloudy    BKN060    78    59             53%    NA    79    29.76    1008.0       

Odometer 14B: 410.0mi

Z3-Z4.  Average/max heart rate = 151/162

Nothing very ambitious, but I didn't feel like running outside, even with the conditions as they are for the summer.  I just don't like running in the heat, even when the humidity is lower than usual.

So, I erged out something that was actually easier than yesterday, but faster.  I was playing a bit with drag factor and it apepars the sweet spot for speed is about 125 or so.  I guess I could be better off if I cranked at faster tempo, but I don't feel that industrious - and in my case, I'd rather have power than speed.

Splits
Distance:    10000
Time:    44:12.5
Avg/500m:    02:12.6
Drag Factor:    123
Per Mile:    00:07:07

10,000m on Concept2 Model D, 44:20.4, 27 JUN 15, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Hilary Duff, "Wake Up"

WX at     11:58    SE 9    5.00    Light Drizzle Fog/Mist    BKN008 OVC012    70    68             93%    NA    NA    29.90    1012.8    0.01       

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 158/172

I wasn't intending on going very hard, but then I switched to not wanting to finish slower than 44:30 and cranked it up.  At least it's better than nothing.

Splits
Distance:    10000
Time:    44:20.4
Avg/500m:    02:13.0
Drag Factor:    121
Per Mile:    00:07:08

5.11mi, 48:37, 26 JUN 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 06:58 NW 5 10.00 Mostly Cloudy BKN008 67 64 89% NA NA 29.95 1014.5

Odometer 15A: 233.4mi

Z3 high. Average/max heart rate = 153/172

Rough start, but better finish. Not a great run, but better than nothing. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 19:28 10:01 10:01 09:44 2.00
1.00 28:39 09:12 09:12 09:33 3.00
1.00 38:03 09:24 09:24 09:31 4.00
1.00 47:33 09:30 09:30 09:31 5.00
0.11 48:37 01:05 09:48 09:31 5.11

5.13mi, 47:43, 24 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at 05:58 NW 3 10.00 Fair CLR 67 62 83% NA NA 30.03 1017.2

Odometer 15B: 64.4mi

Z3-Z4. Average/max heart rate = 152/174

For the identical run route as yesterday, today felt a hell of a lot better, mostly because of the differences in weather. Difference in times is over a minute and I felt much better. The relative humidity was lower and a six degree difference in air temperature matters a lot.

I still need to get up earlier, but I'm not backing off certain writing for which I only have sufficient presence of mind late at night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:18 09:53 09:53 09:39 2.00
1.00 28:21 09:03 09:03 09:27 3.00
1.00 37:18 08:56 08:56 09:19 4.00
1.00 46:33 09:16 09:16 09:19 5.00
0.13 47:43 01:10 08:58 09:18 5.13

5.14mi, 49:02, 23 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Vrbl 1 10.00 A Few Clouds FEW240 73 70 89% NA NA 29.97 1015.1

Odometer 15A:228.2mi

Z4. Average/max heart rate = 156/179

I was thinking about rowing today, but I decided to switch it up and run instead.  Today is going to be hot as balls.  Straight up.  It might have felt pleasant this morning, but at 89% humidity, it was a soaker after the first half mile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:23 09:57 09:57 09:41 2.00
1.00 29:02 09:39 09:39 09:41 3.00
1.00 38:02 09:00 09:00 09:30 4.00
1.00 47:38 09:37 09:37 09:32 5.00
0.14 49:02 01:23 09:56 09:32 5.14

5,000m on Concept2 Model D, 21:26.8, 19 JUN 15, Springfield, Virginia

iThink:
Archers of Loaf, "Backwash"

WX at 05:58    Vrbl 1    10.00    Partly Cloudy    SCT140    69    67             95%    NA    NA    29.95    1014.5       

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 149/170

Quick one as I didn't leave much time this morning and I have to do some stuff prior to the Elder going off to school.  Wasn't meaning to crank a PB, but I don't row 5km too often.

Splits
Distance:    5000
Time:    21:26.8
Avg/500m:    02:08.7
Drag Factor:    120
Per Mile:    00:06:54

4.0mi, 39:58, 18 JUN 15, Springfield, Virginia

iThink:
Tommy Keene, "Drowning"
Nightnoise, "Cricket's Wicket"

WX at 06:58 Calm 7.00 Mostly Cloudy BKN055 69 68 96% NA NA 30.02 1016.9

Odometer 15A: 222.9mi

Z3. Average/max heart rate = 147/167

Recovery run. Dead legs, dead legs, dead legs. At least the end felt like it was a little stretched out. Now I'm going to sweat nonstop for an hour.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 20:25 10:26 10:26 10:12 2.00
1.00 30:18 09:54 09:54 10:06 3.00
1.00 39:58 09:40 09:40 10:00 4.00

6.0mi, 56:25, 17 JUN 15, Springfield, Virginia

iThink:
Wayofthebob, "Crevice"

WX at 05:58 NW 3 10.00 Mostly Cloudy BKN200 71 66 86% NA NA 30.07 1018.5

Odometer 15A: 218.9mi

Z4. Average/max heart rate = 154/172

Rough start, as usual, but I can't argue with getting in 6, no matter how slow or rough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 19:10 10:00 10:00 09:35 2.00
1.00 29:04 09:54 09:54 09:41 3.00
1.00 38:02 08:58 08:58 09:31 4.00
1.00 47:02 09:00 09:00 09:24 5.00
1.00 56:28 09:26 09:26 09:25 6.00

8,000m on Concept2 Model D, 35:08.5, 15 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at     05:58    Calm    1.75    Fog/Mist    CLR    73    72             94%    NA    NA    29.99    1015.8   

Odometer 14B: 410.0mi

Z3-Z4.  Average/max heart rate = 151/163

With weather like this, I didn't feel like running again, so I'm glad I have an erg in the house.  Not hard, but not easy after yesterday.  The start was particularly rough, but after about 3,000 I felt better.  If I'm holding about 2:10-2:11/500m at about 160bpm, I'm actually somewhat encouraged at that prospect.

Splits
Distance:    8000
Time:    35:08.5
Avg/500m:    02:11.8
Drag Factor:    121
Per Mile:    00:07:04

10,000m on Concept2 Model D, 44:14.0, 14 JUN 15, Springfield, Virginia

iThink:
Game Theory, "Chardonnay"

WX at 13:58    S 6    10.00    A Few Clouds    FEW085    89    72     90    76    58%    NA    96    30.04    1017.5      

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 150/160

Easy erg today as I will try to do another 10,000 tomorrow.  Later start than I wanted, but it's so oppressively hot and humid outside that I don't want to run.

Splits
Distance:    10000
Time:    44:14.0
Avg/500m:    02:12.7
Drag Factor:    121
Per Mile:    00:07:07

7.21mi, 69:29, 11 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 7.00 Fair CLR 63 62 96% NA NA 29.93 1013.8

Odometer 15B: 59.2mi

Z3 high-Z4-high. Average/max heart rate = 151/172

Rough start, but I felt pretty good after a half hour of lead-in. I still suck going uphill, and will probably continue to do so until I start doing strength work for power. But this felt pretty good.

The negative splits reflect how I generally felt - although the last mile included a fair amount of both sharp and gradual uphill. And hey, 69 minutes!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 20:01 10:02 10:02 10:01 2.00
1.00 30:13 10:11 10:11 10:04 3.00
1.00 39:35 09:22 09:22 09:54 4.00
1.00 49:00 09:25 09:25 09:48 5.00
1.00 58:08 09:08 09:08 09:41 6.00
1.00 67:26 09:18 09:18 09:38 7.00
0.21 69:29 02:03 09:44 09:38 7.21

5.7mi, 53:12, 10 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 10.00 Fair CLR 58 56 93% NA NA 29.90 1012.8

Odometer 15A: 212.9mi

Z4. Average/max heart rate = 153/171

I keep thinking I'm going to wake up earlier, but I really need about an hour before I take off just to settle. Ugh. Shorter than I wanted, but better than nothing. Today will be the last really runnable day this week, so I needed to get at it today. I'll see how I feel alternating erg and run to see if I get stronger over time since I had my usual slow uphills today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:49 09:41 09:41 09:25 2.00
1.00 28:34 09:45 09:45 09:31 3.00
1.00 37:55 09:21 09:21 09:29 4.00
1.00 46:56 09:01 09:01 09:23 5.00
0.70 53:12 06:16 08:57 09:20 5.70

10,000m on Concept2 Model D, 43:45.0, 9 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at 05:58    S 6    10.00    Fair    CLR    70    65             87%    NA    NA    29.76    1008.0           

Odometer 14B: 410.0mi

Z3 start, Z4 finish.  Average/max heart rate = 154/169

I almost slept in, but I forced myself to get out of the rack because I can't afford to get into a rhythm of doing nothing - and if I wait until the end of the day, it's very unlikely it's going to happen.  So I have to do it in the mornings when I wake up.  Or else.

Splits
Distance:    10000
Time:    43:45.0
Avg/500m:    02:11.2
Drag Factor:    119
Per Mile:    00:07:02

8.16mi, 83:04, 7 JUN 15, Springfield, Virginia

iThink:
The Legion of Doom, "Dangerous Business Since 1979"

WX at 10:58 SE 10 10.00 Partly Cloudy SCT050 73 58 59% NA NA 30.17 1021.9

Odometer 15B: 52.0mi

Z3. Average/max heart rate = 149/166

My legs were pretty dead after yesterday's erg, so I decided not to go for the full 11-something and turned back at around the 3.5 to 4 mile mark. I took a slightly different return leg, and noticed thast I was feeling much, much better in the last three miles than I did in the run - for which I don't have any particularly good explanation other than I was converting lard and maybe I was fully stretched out and warmed up. Today was still slow as hell.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:48 10:38 10:38 10:24 2.00
1.00 30:58 10:11 10:11 10:19 3.00
1.00 41:48 10:49 10:49 10:27 4.00
1.00 52:19 10:32 10:32 10:28 5.00
1.00 62:30 10:11 10:11 10:25 6.00
1.00 72:06 09:36 09:36 10:18 7.00
1.00 81:43 09:37 09:37 10:13 8.00
0.16 83:04 01:21 08:27 10:11 8.16

8,000m on Concept2 Model D, 34:48.6, 6 JUN 15, Springfield, Virginia

iThink: none.

WX at 15:58    N 8    10.00    A Few Clouds    FEW043    82    62             52%    NA    83    29.94    1014.2           

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 157/166

Had to get one in, but didn't think I could afford the extra 10 minutes or so for a full 10km, so only went 8.  Not super hard, but not easy, and I still have some left for tomorrow when I get in a long run.

Splits
Distance:    8000
Time:    34:48.6
Avg/500m:    02:10.5
Drag Factor:    120
Per Mile:    00:07:00

6.3mi, 58:50, 3 JUN 15, Springfield, Virginia

iThink:
Mark Van Dale With Enrico, "Water Verve"

WX at 05:52 NE 13 10.00 Overcast BKN012 OVC030 60 55 84% NA NA 30.14 1020.5

Odometer 15A: 207.2mi

Z3 high-Z4. Average/max heart rate = 152/170

Earlier start = better prep work prior to actually running. My legs are still tired going uphill, but based on the amount of sustained work I've been trying to keep on, I think that's unavoidable.

The alternative is to go back to the gym and start doing squats and leg presses again, and right now I don't feel that industrious. So not right now. Maybe later this summer, though.

Not sure where today's iThink came from.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 19:04 10:08 10:08 09:32 2.00
1.00 28:52 09:48 09:48 09:37 3.00
1.00 38:24 09:32 09:32 09:36 4.00
1.00 47:13 08:49 08:49 09:27 5.00
1.00 56:19 09:06 09:06 09:23 6.00
0.30 58:50 02:30 08:21 09:20 6.30

4.40mi, 40:35, 2 JUN 15, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:58 W 2 2.00 Fog/Mist OVC011 68 66 94% NA NA 30.00 1016.2

Odometer 15B: 43.8mi

Z3-Z4. Average/max heart rate = 158/177

I woke up late, so I had to cut the run. A decided improvement over yesterday, but with timings what they are, I'm happy to get what I get. It is depressing as hell to think I'm happy to be running 9-somethings, considering what I was doing a decade ago. Continuing to burn lard, either way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 18:42 09:45 09:45 09:21 2.00
1.00 28:07 09:25 09:25 09:22 3.00
1.00 37:26 09:19 09:19 09:21 4.00
0.40 40:46 03:20 08:19 09:16 4.40

3.77mi, 38:44, 1 JUN 15, Springfield, Virginia

iThink:
The Chills, "Pink Frost"

WX at 05:58 Calm 10.00 Fair CLR 70 68 93% NA NA 30.01 1016.5

Odometer 15A: 200.9mi

Z3. Average/max heart rate = no reading

Recovery run less than 12 hours after my hard erg last night. I guess I should be embarrassed at these splits, but I don't give a shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 21:08 10:48 10:48 10:34 2.00
1.00 31:22 10:13 10:13 10:27 3.00
0.77 38:44 07:23 09:35 10:16 3.77

10,000m on Concept2 Model D, 43:39.9, 31 MAY 15, Springfield, Virginia

iThink:
Loverboy, "Working for the Weekend"
The Chills, "Submarine Bells"
The Chills, "Pink Frost"

WX at 20:58    SE 5    10.00    Fair    CLR    80    67             65%    NA    82    29.98    1015.5   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 164/177

I was going to run this morning, but I had to take care of some priorities of work.  So I didn't run.  And it was humid enough where I didn't feel up to running.  So I didn't do anything today.  So I waited until dinner had mostly settled, then I rowed 10,000.  Hard at first, and hard at the end.

Yet another heated discussion with the OPFOR CDR that makes me wonder how much longer I'll stick it out.  Because, as she points out, I don't care.  Not sure how I can bridge the fact that she and I deal with things in fundamentally opposite ways.  I'm not sure if I should be asking her to understand my compartmentalization of problems I don't want to attack.  FML.

The first iThink is because of the hyperlinked video.
The second iThink is because of memory of happier days.
The third iThink is just catchy.  The lyrics are not any harbinger of things to come.

Splits
Distance:    10000
Time:    43:39.9
Avg/500m:    02:11.0
Drag Factor:    120
Per Mile:    00:07:02