6.29mi, 58:20, 16 JUL 15, Springfield, Virginia

iThink:
2 Unlimited, "Are You Ready For This?"

WX at 05:58 NW 8 10.00 Partly Cloudy SCT037 SCT048 64 52 66% NA NA 30.01 1016.5

Odometer 15A: 261.2mi

Z4. Average/max heart rate = 157/179

Today felt great. The weather was the most obvious proximate cause. There'll probably be no better day to get in a run than this morning all summer long, so I took it. I'm glad I did, and today's weather resulted in a far faster run than I usually do, especially on the return leg after I was fully warmed up.

I have no rational explanation for today's iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 19:52 10:29 10:29 09:56 2.00
1.00 29:02 09:10 09:10 09:41 3.00
1.00 38:01 08:59 08:59 09:30 4.00
1.00 47:22 09:21 09:21 09:28 5.00
1.00 55:58 08:36 08:36 09:20 6.00
0.29 58:21 02:23 08:13 09:17 6.29

8,000m on Concept2 Model D, 35:52.8, 13 JUL 15, Springfield, Virginia

iThink:
Mannheim Steamroller, "Chocolate Fudge"

WX at 06:58    N 1    9.00    Partly Cloudy    FEW060 SCT095 SCT110    69    68             96%    NA    NA    29.92    1013.5           

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 144/152

Nothing particularly hard, but I sweat a lot when I erg because it's in a dead area for airflow.

I woke up too late to run this morning.  A shame, since the conditions are probably better than most days this month.

I don't know where today's iThink came from.

Splits
Distance:    8000
Time:    35:52.8
Avg/500m:    02:14.6
Drag Factor:    122
Per Mile:    00:07:13

6.28mi, 62:59, 12 JUL 15, Springfield, Virginia

iThink:
Shirley Walker, "Duty Calls"
Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace
Journey, "Only the Young"

WX at 10:58 Vrbl 2 10.00 A Few Clouds FEW046 82 63 52% NA 83 30.06 1018.2

Odometer 15A: 254.9mi

Z4 high. Average/max heart rate = 160/180

I was slow and it was hot. The heat made me even slower, but that's what I get for starting so late. But...my upper back is sore from rowing 15km yesterday, so I needed to give it a rest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:29 09:56 09:56 09:44 2.00
1.00 29:32 10:03 10:03 09:51 3.00
1.00 39:41 10:09 10:09 09:55 4.00
1.00 49:36 09:55 09:55 09:55 5.00
1.00 60:11 10:34 10:34 10:02 6.00
0.28 62:59 02:49 10:02 10:02 6.28

7,500 + 7,500m on Concept2 Model D, 33:13.6 + 34:10.2, 11 JUL 15, Springfield, Virginia

iThink: None.

WX at 11:58    S 3    10.00    Mostly Cloudy    SCT017 BKN065 BKN180    76    69             80%    NA    77    30.10    1019.6   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 156/169 leg 1, 165/176 leg 2

I'd set this for 15,000 originally, but realized I was going to bonk before hitting the end and stopped at the waypoint, then had some fruit and soda, then got back on.  I was much more tired, and it bore out in the times and splits and also for relative effort.

It's possible I went out too fast, since I was burned at the end, but at least I got in a long erg.  I was thinking about running, but when it stopped raining, I didn't feel so enthusiastic about running.

Leg 1:
Distance:    7500
Time:    33:13.6
Avg/500m:    02:12.9
Drag Factor:    124
Per Mile:    00:07:08

Leg 2:
Distance:    7500
Time:    34:10.2
Avg/500m:    02:16.7
Drag Factor:    124
Per Mile:    00:07:20

10,000m on Concept2 Model D, 43:46.0, 10 JUL 15, Springfield, Virginia

iThink:
Chris Stamey, "14 Shades of Green"
Maritime, "German Engineering"

WX at     05:58    NW 7    10.00    Mostly Cloudy    BKN095 BKN160    76    66             73%    NA    77    29.98    1015.5          

Odometer 14B: 410.0mi

Z3 start, Z5 finish.  Average/max heart rate = 155/180

While the weather wasn't as oppressively unpleasant as yesterday, I didn't feel like running, and today is the first PT I've done since Monday.  It's been one of those weeks.  I felt obligated to do SOMETHING so I didn't feel like a complete sack of shit.  Because I have.

Today was motivated by getting something in, then it was motivated by wanting to finish under 44 minutes.  So I did, although I ended up going balls to the wall to do it.  It's been a long while since I've erged at zone 5.

Splits
Distance:    10000
Time:    43:46.0
Avg/500m:    02:11.3
Drag Factor:    126
Per Mile:    00:07:03

6.00mi, 60:46, 6 JUL 15, Springfield, Virginia

iThink:
Gustav Holst, "I Vow to Thee, My Country"

WX at 05:58 SE 1 5.00 Fog/Mist CLR 73 71 96% NA NA 30.10 1019.5

Odometer 15A: 248.6mi

Z3 mid. Average/max heart rate = 152/168

Today felt like total trash. For not doing anything over the last few days but eating, today's run was ridiculously slow. I knew I'd have to run today when I got the feeling of "getting fat" yesterday, which was impetus to get out there and get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:35 10:30 10:30 10:17 2.00
1.00 31:12 10:37 10:37 10:24 3.00
1.00 40:55 09:43 09:43 10:14 4.00
1.00 50:29 09:34 09:34 10:06 5.00
1.00 00:47 10:17 10:17 10:08 6.00

5,000m, 26:09, 3 JUL 15, Fort Myer, Virginia

iThink:
Max, "Aim"

no WX reading, but torrential downpour prior to rain start.

Odometer 15B: 68.9mi

Z4 high. Average/max heart rate = no reading

So this was the infamous Twinkie challenge that Joint Base Myer-Henderson Hall put on. I was pleasantly surprised at my not barfing at the halfway point after eating six Twinkies in about two minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 14:05 14:05 09:05 09:05 1.55
1.55 26:09 12:04 07:47 08:26 3.10

4.1mi, 40:49, 1 JUL 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 06:58 W 2 10.00 Overcast OVC007 68 67 96% NA NA 29.87 1011.8

Odometer 15A: 242.6mi

Z3. Average/max heart rate = 146/164

A little wogging, not too fast, but something other than "do nothing but eat."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:15 10:15 10:15 10:15 1.00
1.00 20:19 10:04 10:04 10:10 2.00
1.00 30:28 10:09 10:09 10:09 3.00
1.10 40:49 10:21 09:25 09:57 4.10

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