iThink:
Alan Zachary and Michael Weiner, "Safer"
Metallica, "Creeping Death"
For Against, "Stranded in Greenland"
WX at 6 AM (11) Feb 27 29.1 (-1.6) 24.8 (-4.0) 30.38 (1028) Calm RH 83
Odometer 14B: 410.1mi
Z3-Z4. Average/max heart rate = 152/170
First time on the erg in a long while but I needed to maintain momentum in the hopes of getting back in gear. Today's erg started ugly and normalied a bit but my legs were feeling the last two days of running for sure.
Splits
Distance: 10000
Time: 44:34.9
Avg/500m: 02:13.7
Drag Factor: 110
Per Mile: 00:07:10
Monday, February 27, 2017
Sunday, February 26, 2017
5.35mi, 54:03, 26 FEB 17, Springfield, Virginia
iThink:
A Day to Remember, "All I Want"
Nicky Romero, "Toulouse"
deadmau5, "There Might Be Coffee"
WX at 4 PM (21) Feb 26 49.5 (9.7) 16.0 (-8.9) 30.15 (1020) W 9 RH
Odometer 16: 211.4mi
Z3 high. Average/max heart rate = 151/165
Recovery run, more disciplined than last week's. I was determined to hold about 155bpm, which I did, mostly.
Splits
A Day to Remember, "All I Want"
Nicky Romero, "Toulouse"
deadmau5, "There Might Be Coffee"
WX at 4 PM (21) Feb 26 49.5 (9.7) 16.0 (-8.9) 30.15 (1020) W 9 RH
Odometer 16: 211.4mi
Z3 high. Average/max heart rate = 151/165
Recovery run, more disciplined than last week's. I was determined to hold about 155bpm, which I did, mostly.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:17 10:17 10:17 10:17 1.00
1.00 20:15 09:58 09:58 10:07 2.00
1.00 30:37 10:22 10:22 10:12 3.00
1.00 40:53 10:16 10:16 10:13 4.00
1.00 50:24 09:30 09:30 10:05 5.00
0.35 54:03 03:39 10:26 10:06 5.35
1.00 10:17 10:17 10:17 10:17 1.00
1.00 20:15 09:58 09:58 10:07 2.00
1.00 30:37 10:22 10:22 10:12 3.00
1.00 40:53 10:16 10:16 10:13 4.00
1.00 50:24 09:30 09:30 10:05 5.00
0.35 54:03 03:39 10:26 10:06 5.35
Saturday, February 25, 2017
11.37mi, 1:58:02, 25 FEB 17, Springfield, Virginia
iThink:
Foo Fighters, "Learn to Fly"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)
WX at 11 AM (16) Feb 25 70.5 (21.4) 57.0 (13.9) 29.61 (1002) SSW 8 RH 62
Odometer 16: 206.0mi
Z4. Average/max heart rate = 154/173
Today was a potentially sucktastic run, but the only goal was to burn lard. I was assisted in that enterprise by weather and spring scenery. The last two miles still kind of sucked.
Splits
Foo Fighters, "Learn to Fly"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)
WX at 11 AM (16) Feb 25 70.5 (21.4) 57.0 (13.9) 29.61 (1002) SSW 8 RH 62
Odometer 16: 206.0mi
Z4. Average/max heart rate = 154/173
Today was a potentially sucktastic run, but the only goal was to burn lard. I was assisted in that enterprise by weather and spring scenery. The last two miles still kind of sucked.
Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:54 09:54 09:54 09:54 1.00
1.00 0:20:17 10:24 10:24 10:09 2.00
1.00 0:30:50 10:33 10:33 10:17 3.00
1.00 0:41:10 10:20 10:20 10:18 4.00
1.00 0:51:50 10:40 10:40 10:22 5.00
1.00 1:02:15 10:25 10:25 10:23 6.00
1.00 1:12:47 10:31 10:31 10:24 7.00
1.00 1:23:14 10:27 10:27 10:24 8.00
1.00 1:34:03 10:49 10:49 10:27 9.00
1.00 1:43:47 09:44 09:44 10:23 10.00
1.00 1:54:11 10:24 10:24 10:23 11.00
0.37 1:58:02 03:51 10:24 10:23 11.37
1.00 0:09:54 09:54 09:54 09:54 1.00
1.00 0:20:17 10:24 10:24 10:09 2.00
1.00 0:30:50 10:33 10:33 10:17 3.00
1.00 0:41:10 10:20 10:20 10:18 4.00
1.00 0:51:50 10:40 10:40 10:22 5.00
1.00 1:02:15 10:25 10:25 10:23 6.00
1.00 1:12:47 10:31 10:31 10:24 7.00
1.00 1:23:14 10:27 10:27 10:24 8.00
1.00 1:34:03 10:49 10:49 10:27 9.00
1.00 1:43:47 09:44 09:44 10:23 10.00
1.00 1:54:11 10:24 10:24 10:23 11.00
0.37 1:58:02 03:51 10:24 10:23 11.37
Tuesday, February 21, 2017
6.0mi, 60:55, 21 FEB 17, Springfield, Virginia
iThink:
Foo Fighters, "Learning to Fly"
Puscifer, "The Remedy"
WX at 6 AM (11) Feb 21 40.3 (4.6) 25.7 (-3.5) 30.35 (1027) Calm RH 55
Odometer 16: 194.6mi
Z4. Average/max heart rate = 144/169. Readings weren't accurate in the first mile, skewing the numbers.
Today was ugly. Started ugly and got worse as I should've returned home to take a pit stop and then the remainder would've gone quite well. I should know better than that, but I didn't.
Yesterday turned into a day of Do Nothing But Eat partly because of a monumental meltdown on the part of one of the kids. After that, I waved off on the long I was meaning to take and then had a Day of Ill Will (tm) with the OPFOR Commander who communicates in a fundamentally different way than I do. So nothing yesterday.
Splits
Foo Fighters, "Learning to Fly"
Puscifer, "The Remedy"
WX at 6 AM (11) Feb 21 40.3 (4.6) 25.7 (-3.5) 30.35 (1027) Calm RH 55
Odometer 16: 194.6mi
Z4. Average/max heart rate = 144/169. Readings weren't accurate in the first mile, skewing the numbers.
Today was ugly. Started ugly and got worse as I should've returned home to take a pit stop and then the remainder would've gone quite well. I should know better than that, but I didn't.
Yesterday turned into a day of Do Nothing But Eat partly because of a monumental meltdown on the part of one of the kids. After that, I waved off on the long I was meaning to take and then had a Day of Ill Will (tm) with the OPFOR Commander who communicates in a fundamentally different way than I do. So nothing yesterday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:30 09:43 09:43 09:45 2.00
1.00 30:13 10:43 10:43 10:04 3.00
1.00 40:00 09:47 09:47 10:00 4.00
1.00 50:49 10:49 10:49 10:10 5.00
1.00 60:55 10:06 10:06 10:09 6.00
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:30 09:43 09:43 09:45 2.00
1.00 30:13 10:43 10:43 10:04 3.00
1.00 40:00 09:47 09:47 10:00 4.00
1.00 50:49 10:49 10:49 10:10 5.00
1.00 60:55 10:06 10:06 10:09 6.00
Sunday, February 19, 2017
5.04mi, 49:50, 19 FEB 17, Springfield, Virginia
iThink:
Keene Brothers, "Death of the Party"
Iron Maiden, "Loneliness of the Long Distance Runner"
Henry Rollins, "I have Come To Kill You"
WX at 5 PM (22) Feb 19 69.1 (20.6) 37.8 (3.2) 29.93 (1013) NW 10 RH 31
Odometer 16: 188.6mi
Z3-Z4. Average/max heart rate = 150/172
This started on a distinctly inauspicious run. Our older dog decided to run for it and she would not come to the car. I was in a distinctly shitty mood at the start as I thought about "nobody dies of old age in the wild." It's probably not good to think about natural selection and pets, but I was fucking livid.
I may come to regret this run. I want to go long tomorrow, but today was a bit harder than it should've been - it felt like it was a good opoortunity to stretch it out in the return a bit, but I don't want to run too hard into a deficit today. Might be the closest to junk miles I run, but tomorrow will tell.
Splits
Keene Brothers, "Death of the Party"
Iron Maiden, "Loneliness of the Long Distance Runner"
Henry Rollins, "I have Come To Kill You"
WX at 5 PM (22) Feb 19 69.1 (20.6) 37.8 (3.2) 29.93 (1013) NW 10 RH 31
Odometer 16: 188.6mi
Z3-Z4. Average/max heart rate = 150/172
This started on a distinctly inauspicious run. Our older dog decided to run for it and she would not come to the car. I was in a distinctly shitty mood at the start as I thought about "nobody dies of old age in the wild." It's probably not good to think about natural selection and pets, but I was fucking livid.
I may come to regret this run. I want to go long tomorrow, but today was a bit harder than it should've been - it felt like it was a good opoortunity to stretch it out in the return a bit, but I don't want to run too hard into a deficit today. Might be the closest to junk miles I run, but tomorrow will tell.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:28 10:28 10:28 10:28 1.00
1.00 20:36 10:09 10:09 10:18 2.00
1.00 30:38 10:02 10:02 10:13 3.00
1.00 40:51 10:13 10:13 10:13 4.00
1.00 49:33 08:42 08:42 09:55 5.00
0.04 49:50 00:17 07:10 09:53 5.04
1.00 10:28 10:28 10:28 10:28 1.00
1.00 20:36 10:09 10:09 10:18 2.00
1.00 30:38 10:02 10:02 10:13 3.00
1.00 40:51 10:13 10:13 10:13 4.00
1.00 49:33 08:42 08:42 09:55 5.00
0.04 49:50 00:17 07:10 09:53 5.04
Saturday, February 18, 2017
8.59mi, 84:45, 18 FEB 17, Springfield, Virginia
iThink:
Sugarcult, "Dead Living"
Stephen Root & Steve Emney, "Tonight This Ends" "Johnny Hopkins On to Victory"
various other sports instrumentals
WX at 3 PM (20) Feb 18 68.9 (20.5) 31.1 (-0.5) 29.75 (1007) S 8 RH 24
Odometer 16: 183.5mi
Z4. Average/max heart rate = 163/175
I was about halfway thru the Hopkins-Loyola lacrosse game and forced myself to get outside so I would get the run in. If I waited until the end of the game, it would run into other games and I'd never make it out.
Today's run was ugly. It didn't start out that way, but it was a bad finish when I was running well into zone 4 and almost into zone 5 on level ground. I decided discretion was the better part of valor and then cut the run a mile short. I was in the suck, so if I'm going to husband endurance for another long run in two days, I have to do it wisely.
It didn't help that it was markedly warmer than before and I've been sick with a bad head cold since Tuesday.
Splits
Sugarcult, "Dead Living"
Stephen Root & Steve Emney, "Tonight This Ends" "Johnny Hopkins On to Victory"
various other sports instrumentals
WX at 3 PM (20) Feb 18 68.9 (20.5) 31.1 (-0.5) 29.75 (1007) S 8 RH 24
Odometer 16: 183.5mi
Z4. Average/max heart rate = 163/175
I was about halfway thru the Hopkins-Loyola lacrosse game and forced myself to get outside so I would get the run in. If I waited until the end of the game, it would run into other games and I'd never make it out.
Today's run was ugly. It didn't start out that way, but it was a bad finish when I was running well into zone 4 and almost into zone 5 on level ground. I decided discretion was the better part of valor and then cut the run a mile short. I was in the suck, so if I'm going to husband endurance for another long run in two days, I have to do it wisely.
It didn't help that it was markedly warmer than before and I've been sick with a bad head cold since Tuesday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:40 09:25 09:25 09:20 2.00
1.00 28:00 09:20 09:20 09:20 3.00
1.00 37:58 09:58 09:58 09:30 4.00
1.00 48:11 10:13 10:13 09:38 5.00
1.00 58:33 10:22 10:22 09:46 6.00
1.00 68:31 09:57 09:57 09:47 7.00
1.00 78:31 10:00 10:00 09:49 8.00
0.59 84:45 06:14 10:34 09:52 8.59
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:40 09:25 09:25 09:20 2.00
1.00 28:00 09:20 09:20 09:20 3.00
1.00 37:58 09:58 09:58 09:30 4.00
1.00 48:11 10:13 10:13 09:38 5.00
1.00 58:33 10:22 10:22 09:46 6.00
1.00 68:31 09:57 09:57 09:47 7.00
1.00 78:31 10:00 10:00 09:49 8.00
0.59 84:45 06:14 10:34 09:52 8.59
Tuesday, February 14, 2017
4.11mi, 39:15, 14 FEB 17, Springfield, Virginia
iThink:
Alan Zachary and Michael Weiner, "Safer"
Amy Rigby, "All I Want"
New Model Army, "No Man's Land"
WX at 6 AM (11) Feb 14 28.4 (-2.0) 22.5 (-5.3) 30.03 (1016) Calm RH 78
Odometer 16: 174.9mi
Z4. Average/max heart rate = 156/171
An uncharacteristically good run for how I felt and three dead-on apropos song for a day I have come to fucking hate.
Splits
Alan Zachary and Michael Weiner, "Safer"
Amy Rigby, "All I Want"
New Model Army, "No Man's Land"
WX at 6 AM (11) Feb 14 28.4 (-2.0) 22.5 (-5.3) 30.03 (1016) Calm RH 78
Odometer 16: 174.9mi
Z4. Average/max heart rate = 156/171
An uncharacteristically good run for how I felt and three dead-on apropos song for a day I have come to fucking hate.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:24 09:26 09:26 09:42 2.00
1.00 29:18 09:54 09:54 09:46 3.00
1.00 38:15 08:57 08:57 09:34 4.00
0.11 39:15 01:00 09:05 09:33 4.11
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:24 09:26 09:26 09:42 2.00
1.00 29:18 09:54 09:54 09:46 3.00
1.00 38:15 08:57 08:57 09:34 4.00
0.11 39:15 01:00 09:05 09:33 4.11
Sunday, February 12, 2017
5.02mi, 50:16, 12 FEB 17, Springfield, Virginia
iThink:
Death Cab for Cutie, "Your Heart Is An Empty Room"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Metallica, "Creeping Death"
WX at 5 PM (22) Feb 12 51 (11) 44 (7) 29.73 (1006) NNW 8 light rain RH 76
Odometer 16: 170.8mi
Z3-Z4. Average/max heart rate = 151/166
Recovery run that became faster as I loosened up. The last mile was the payoff for a run that started a little better than I expected. My knees hurt, though.
Today's iThink is infinitely better than yesterday's, although I had to keep from thinking of the last one's refrain as "Creepy Jeff."
Splits
Death Cab for Cutie, "Your Heart Is An Empty Room"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Metallica, "Creeping Death"
WX at 5 PM (22) Feb 12 51 (11) 44 (7) 29.73 (1006) NNW 8 light rain RH 76
Odometer 16: 170.8mi
Z3-Z4. Average/max heart rate = 151/166
Recovery run that became faster as I loosened up. The last mile was the payoff for a run that started a little better than I expected. My knees hurt, though.
Today's iThink is infinitely better than yesterday's, although I had to keep from thinking of the last one's refrain as "Creepy Jeff."
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:26 10:17 10:17 10:13 2.00
1.00 30:39 10:13 10:13 10:13 3.00
1.00 40:46 10:06 10:06 10:11 4.00
1.02 50:16 09:30 09:19 10:01 5.02
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:26 10:17 10:17 10:13 2.00
1.00 30:39 10:13 10:13 10:13 3.00
1.00 40:46 10:06 10:06 10:11 4.00
1.02 50:16 09:30 09:19 10:01 5.02
Saturday, February 11, 2017
10.24mi, 100:15, 11 FEB 17, Springfield, Virginia
iThink:
Sugarcult, "Dead Living" in an attempt to fend off
Kait Kerrigan and Brian Lowdermilk, "I'm Sorry" and
Alan Zachary and Michael Weiner, "Safer"
WX at 6 PM (23) Feb 11 47.7 (8.7) 34.9 (1.6) 29.96 (1014) Calm RH 60
Odometer 16: 165.8mi
Z4. Average/max heart rate = 155/174
This run was the first dedicated workout I've done this week. Monday and Tuesday were spent moving stuff around the house, but the rest of the week was a bust. I spent most of it sleeping in as I've spent most of the week going into meetings in variously futile efforts to support the people working for me.
The last two iThinks are not the songs I need to be thinking about at this point in my life or at this time of the year, but they won't fucking dislodge. In the meantime, those songs put my heart into the meatgrinder.
Splits
Sugarcult, "Dead Living" in an attempt to fend off
Kait Kerrigan and Brian Lowdermilk, "I'm Sorry" and
Alan Zachary and Michael Weiner, "Safer"
WX at 6 PM (23) Feb 11 47.7 (8.7) 34.9 (1.6) 29.96 (1014) Calm RH 60
Odometer 16: 165.8mi
Z4. Average/max heart rate = 155/174
This run was the first dedicated workout I've done this week. Monday and Tuesday were spent moving stuff around the house, but the rest of the week was a bust. I spent most of it sleeping in as I've spent most of the week going into meetings in variously futile efforts to support the people working for me.
The last two iThinks are not the songs I need to be thinking about at this point in my life or at this time of the year, but they won't fucking dislodge. In the meantime, those songs put my heart into the meatgrinder.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:19 09:19 09:19 09:19 1.00
1.00 19:21 10:02 10:02 09:41 2.00
1.00 29:15 09:53 09:53 09:45 3.00
1.00 39:21 10:07 10:07 09:50 4.00
1.00 49:36 10:15 10:15 09:55 5.00
1.00 59:22 09:46 09:46 09:54 6.00
1.00 69:17 09:55 09:55 09:54 7.00
1.00 78:47 09:30 09:30 09:51 8.00
1.00 88:51 10:04 10:04 09:52 9.00
1.00 97:57 09:05 09:05 09:48 10.00
0.24 100:15 02:19 09:39 09:47 10.24
1.00 09:19 09:19 09:19 09:19 1.00
1.00 19:21 10:02 10:02 09:41 2.00
1.00 29:15 09:53 09:53 09:45 3.00
1.00 39:21 10:07 10:07 09:50 4.00
1.00 49:36 10:15 10:15 09:55 5.00
1.00 59:22 09:46 09:46 09:54 6.00
1.00 69:17 09:55 09:55 09:54 7.00
1.00 78:47 09:30 09:30 09:51 8.00
1.00 88:51 10:04 10:04 09:52 9.00
1.00 97:57 09:05 09:05 09:48 10.00
0.24 100:15 02:19 09:39 09:47 10.24
Sunday, February 05, 2017
8.66mi, 87:30, 5 FEB 17, Springfield, Virginia
iThink:
Sugarcult, "Dead Living"
Stephen Root & Steve Emney, "Tonight This Ends"
WX at 5 PM (22) Feb 05 53.1 (11.7) 26.2 (-3.2) 29.92 (1013) W 5 RH 35
Odometer 16: 155.5mi
Z4. Average/max heart rate = 151/167
Today was a must-run, but it felt like a long slow trip to the dentist and kind of sucked. Even after the halfway marks, it was hard to keep up any kind of reasonable pace. Nonetheless, better than nothing at all.
The other reason for going long was that this is my usual act of rebellion against all things Super Bowl.
Splits
Sugarcult, "Dead Living"
Stephen Root & Steve Emney, "Tonight This Ends"
WX at 5 PM (22) Feb 05 53.1 (11.7) 26.2 (-3.2) 29.92 (1013) W 5 RH 35
Odometer 16: 155.5mi
Z4. Average/max heart rate = 151/167
Today was a must-run, but it felt like a long slow trip to the dentist and kind of sucked. Even after the halfway marks, it was hard to keep up any kind of reasonable pace. Nonetheless, better than nothing at all.
The other reason for going long was that this is my usual act of rebellion against all things Super Bowl.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 20:14 10:18 10:18 10:07 2.00
1.00 30:06 09:52 09:52 10:02 3.00
1.00 40:15 10:10 10:10 10:04 4.00
1.00 50:05 09:49 09:49 10:01 5.00
1.00 60:28 10:23 10:23 10:05 6.00
1.00 70:12 09:44 09:44 10:02 7.00
1.00 80:47 10:35 10:35 10:06 8.00
0.66 87:30 06:43 10:11 10:06 8.66
1.00 09:56 09:56 09:56 09:56 1.00
1.00 20:14 10:18 10:18 10:07 2.00
1.00 30:06 09:52 09:52 10:02 3.00
1.00 40:15 10:10 10:10 10:04 4.00
1.00 50:05 09:49 09:49 10:01 5.00
1.00 60:28 10:23 10:23 10:05 6.00
1.00 70:12 09:44 09:44 10:02 7.00
1.00 80:47 10:35 10:35 10:06 8.00
0.66 87:30 06:43 10:11 10:06 8.66
Saturday, February 04, 2017
8.3mi, 84:52, 4 FEB 17, Springfield, Virginia
iThink:
The Connells, "Fun & Games"
New Order, "World"
Stabbing Westward, "Bizarre Love Triangle"
WX at 5 PM (22) Feb 04 37.8 (3.2) 2.7 (-16.3) 30.37 (1028) SSE 3 RH 22
Odometer 16: 146.9mi
Z4. Average/max heart rate = 156/172
Today's run was very unpleasant. Legs were dead, no energy, barely holding it in. I felt just marginally better enough to warrant finishing out as planned rather than chickening out portions of the planned run.
Splits
The Connells, "Fun & Games"
New Order, "World"
Stabbing Westward, "Bizarre Love Triangle"
WX at 5 PM (22) Feb 04 37.8 (3.2) 2.7 (-16.3) 30.37 (1028) SSE 3 RH 22
Odometer 16: 146.9mi
Z4. Average/max heart rate = 156/172
Today's run was very unpleasant. Legs were dead, no energy, barely holding it in. I felt just marginally better enough to warrant finishing out as planned rather than chickening out portions of the planned run.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:59 10:08 10:08 09:59 2.00
1.00 30:36 10:38 10:38 10:12 3.00
1.00 41:24 10:47 10:47 10:21 4.00
1.00 51:20 09:56 09:56 10:16 5.00
1.00 61:32 10:12 10:12 10:15 6.00
1.00 72:03 10:31 10:31 10:18 7.00
1.00 81:40 09:38 09:38 10:13 8.00
0.30 84:52 03:11 10:38 10:13 8.30
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:59 10:08 10:08 09:59 2.00
1.00 30:36 10:38 10:38 10:12 3.00
1.00 41:24 10:47 10:47 10:21 4.00
1.00 51:20 09:56 09:56 10:16 5.00
1.00 61:32 10:12 10:12 10:15 6.00
1.00 72:03 10:31 10:31 10:18 7.00
1.00 81:40 09:38 09:38 10:13 8.00
0.30 84:52 03:11 10:38 10:13 8.30
Wednesday, February 01, 2017
10,000m on Concept2 Model D, 43:12.4, 1 FEB 17, Springfield, Virginia
iThink:
none.
WX at 11 PM (4) Feb 01 45.1 (7.3) 30.4 (-0.9) 30.06 (1017) Calm
Odometer 14B: 410.2mi
Z4. Average/max heart rate = 156/171
I pulled the erg in front of the Glass Tit as tonight marked the season premiere of The Expanse, quite possibly the only TV show I'll carve out time to watch.
Surprisingly, tonight's erg went fast, although I haven't gotten much sleep lately. The show is good, of course.
Splits
Distance: 10000
Time: 43:12.4
Avg/500m: 02:09.6
Drag Factor: 110
Per Mile: 00:06:57
none.
WX at 11 PM (4) Feb 01 45.1 (7.3) 30.4 (-0.9) 30.06 (1017) Calm
Odometer 14B: 410.2mi
Z4. Average/max heart rate = 156/171
I pulled the erg in front of the Glass Tit as tonight marked the season premiere of The Expanse, quite possibly the only TV show I'll carve out time to watch.
Surprisingly, tonight's erg went fast, although I haven't gotten much sleep lately. The show is good, of course.
Splits
Distance: 10000
Time: 43:12.4
Avg/500m: 02:09.6
Drag Factor: 110
Per Mile: 00:06:57
Monday, January 30, 2017
10,000m on Concept2 Model D, 21:37/21:28, 30 JAN 17, Springfield, Virginia
iThink:
For Against, "Outside A Heart"
WX at 7 PM (0) Jan 30 32.2 (0.1) 11.8 (-11.2) 30.03 (1016) WNW 6
Odometer 14B: 410.2mi
Z3-4. Average/max heart rate = 149/167
I stopped at the halfway mark as I hadn't hydrated beforehand. I probably should chug something more constructive than Diet Coke, but it was the closest thing at hand.
Sprint finish might not have been the brightest idea but I didn't care. Today was running a high risk of being a Do Nothing But Eat day had I not resolved to immediate crank out 10km upon getting home from work. Glad I did.
Splits
Distance: 10000
Time: 44:44.7
Avg/500m: 02:14.2
Drag Factor: 110
Per Mile: 00:07:12
For Against, "Outside A Heart"
WX at 7 PM (0) Jan 30 32.2 (0.1) 11.8 (-11.2) 30.03 (1016) WNW 6
Odometer 14B: 410.2mi
Z3-4. Average/max heart rate = 149/167
I stopped at the halfway mark as I hadn't hydrated beforehand. I probably should chug something more constructive than Diet Coke, but it was the closest thing at hand.
Sprint finish might not have been the brightest idea but I didn't care. Today was running a high risk of being a Do Nothing But Eat day had I not resolved to immediate crank out 10km upon getting home from work. Glad I did.
Splits
Distance: 10000
Time: 44:44.7
Avg/500m: 02:14.2
Drag Factor: 110
Per Mile: 00:07:12
Sunday, January 29, 2017
4.28mi, 42:10, 29 JAN 17, Springfield, Virginia
iThink:
Tommy Keene, "Today and Tomorrow"
Tommy Keene, "Running For Your Life"
WX at 5 PM (22) Jan 29 44.4 (6.9) 19.4 (-7.0) 29.74 (1007) W 3 RH 36
Odometer 16: 138.6mi
Z4. Average/max heart rate = 153/168
Not quite a recovery run, but not a fast hard one either. My legs were in the suck after yesterday's run. I've finally taken the orthotics back out, although I do relatively little running and so the orthotics may not make a major difference. The shoes are MUCH more flexible than otherwise, and I don't think I'm risking injury by running without them. I could be wrong, of course.
Splits
Tommy Keene, "Today and Tomorrow"
Tommy Keene, "Running For Your Life"
WX at 5 PM (22) Jan 29 44.4 (6.9) 19.4 (-7.0) 29.74 (1007) W 3 RH 36
Odometer 16: 138.6mi
Z4. Average/max heart rate = 153/168
Not quite a recovery run, but not a fast hard one either. My legs were in the suck after yesterday's run. I've finally taken the orthotics back out, although I do relatively little running and so the orthotics may not make a major difference. The shoes are MUCH more flexible than otherwise, and I don't think I'm risking injury by running without them. I could be wrong, of course.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 20:00 10:13 10:13 10:00 2.00
1.00 30:25 10:25 10:25 10:08 3.00
1.00 39:25 09:00 09:00 09:51 4.00
0.28 42:10 02:45 09:50 09:51 4.28
1.00 09:47 09:47 09:47 09:47 1.00
1.00 20:00 10:13 10:13 10:00 2.00
1.00 30:25 10:25 10:25 10:08 3.00
1.00 39:25 09:00 09:00 09:51 4.00
0.28 42:10 02:45 09:50 09:51 4.28
Saturday, January 28, 2017
5.04mi, 48:11, 28 JAN 17, Springfield, Virginia
iThink:
Michael Kamen, Band of Brothers Suite No. 2
WX at 2 PM (19) Jan 28 46.8 (8.2) 19.9 (-6.7) 29.74 (1007) W 8 RH 34
Odometer 16: 134.3mi
Z4. Average/max heart rate = 157/171
Not great after yesterday's run, but certainly better than what would've been nothing at all. Surprisingly, I ran all splits under 10 minutes, which I certainly didn't feel that great about doing, but I'll take it where I can get it.
Splits
Michael Kamen, Band of Brothers Suite No. 2
WX at 2 PM (19) Jan 28 46.8 (8.2) 19.9 (-6.7) 29.74 (1007) W 8 RH 34
Odometer 16: 134.3mi
Z4. Average/max heart rate = 157/171
Not great after yesterday's run, but certainly better than what would've been nothing at all. Surprisingly, I ran all splits under 10 minutes, which I certainly didn't feel that great about doing, but I'll take it where I can get it.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:19 09:27 09:27 09:39 2.00
1.00 28:44 09:25 09:25 09:35 3.00
1.00 38:40 09:56 09:56 09:40 4.00
1.00 47:50 09:10 09:10 09:34 5.00
0.04 48:11 00:22 09:02 09:34 5.04
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:19 09:27 09:27 09:39 2.00
1.00 28:44 09:25 09:25 09:35 3.00
1.00 38:40 09:56 09:56 09:40 4.00
1.00 47:50 09:10 09:10 09:34 5.00
0.04 48:11 00:22 09:02 09:34 5.04
Friday, January 27, 2017
15,000m on Concept2 Model D, 67:37.5, 27 JAN 17, Springfield, Virginia
iThink:
Jan and Dean, "The Little Old Lady (from Pasadena)"
Love Spit Love, "Am I Wrong"
WX at 11 PM (4) Jan 27 37.9 (3.3) 15.8 (-9.0) 29.84 (1010) WNW 8 RH 40
Odometer 14B: 410.2mi
Z3. Average/max heart rate = 149/161
Four flipping days since I've exercised. It has been a shit week. It's rare that I start cranking 15km at 10pm. But I did. Surprisngly, it went well.
Splits
Distance: 15000
Time: 67:37.5
Avg/500m: 02:15.2
Drag Factor: 117
Per Mile: 00:07:15
Jan and Dean, "The Little Old Lady (from Pasadena)"
Love Spit Love, "Am I Wrong"
WX at 11 PM (4) Jan 27 37.9 (3.3) 15.8 (-9.0) 29.84 (1010) WNW 8 RH 40
Odometer 14B: 410.2mi
Z3. Average/max heart rate = 149/161
Four flipping days since I've exercised. It has been a shit week. It's rare that I start cranking 15km at 10pm. But I did. Surprisngly, it went well.
Splits
Distance: 15000
Time: 67:37.5
Avg/500m: 02:15.2
Drag Factor: 117
Per Mile: 00:07:15
Monday, January 23, 2017
8,000m on Concept2 Model D, 35:42.9, 23 JAN 17, Springfield, Virginia
iThink:
Bear McCreary, "Apotheosis"
WX at 6 AM (11) Jan 23 47.3 (8.5) 45.1 (7.3) 29.48 (998) Variable 7 mist RH 92
Odometer 14B: 410.2mi
Z3. Average/max heart rate = 148/158
It's rare for me to chain workouts inside 12 hours of each other, but I had momentum, and it'd be a shame not to ride it out. So, slow start, but a surprisingly decent finish, well inside the 36:00 target time I'd originally thought.
Splits
Distance: 8000
Time: 35:42.9
Avg/500m: 02:13.9
Drag Factor: 115
Per Mile: 00:07:11
Bear McCreary, "Apotheosis"
WX at 6 AM (11) Jan 23 47.3 (8.5) 45.1 (7.3) 29.48 (998) Variable 7 mist RH 92
Odometer 14B: 410.2mi
Z3. Average/max heart rate = 148/158
It's rare for me to chain workouts inside 12 hours of each other, but I had momentum, and it'd be a shame not to ride it out. So, slow start, but a surprisingly decent finish, well inside the 36:00 target time I'd originally thought.
Splits
Distance: 8000
Time: 35:42.9
Avg/500m: 02:13.9
Drag Factor: 115
Per Mile: 00:07:11
Sunday, January 22, 2017
10,000m on Concept2 Model D, 44:25.4, 22 JAN 17, Springfield, Virginia
iThink:
Sugarcult, "Dead Living"
WX at 11 PM (4) Jan 22 50.0 (10.0) 48.4 (9.1) 29.61 (1002) Variable 5 light rain; mist RH 94
Odometer 14B: 410.2mi
Z4. Average/max heart rate = 151/159
I don't usually erg this late at night, but the alternative was to make this a Do Nothing But Eat day that I couldn't afford after the amount I ate this weekend.
Not great, but not bad, and better than nothing at all.
Splits
Distance: 10000
Time: 44:25.4
Avg/500m: 02:13.3
Drag Factor: 112
Per Mile: 00:07:09
Sugarcult, "Dead Living"
WX at 11 PM (4) Jan 22 50.0 (10.0) 48.4 (9.1) 29.61 (1002) Variable 5 light rain; mist RH 94
Odometer 14B: 410.2mi
Z4. Average/max heart rate = 151/159
I don't usually erg this late at night, but the alternative was to make this a Do Nothing But Eat day that I couldn't afford after the amount I ate this weekend.
Not great, but not bad, and better than nothing at all.
Splits
Distance: 10000
Time: 44:25.4
Avg/500m: 02:13.3
Drag Factor: 112
Per Mile: 00:07:09
Saturday, January 21, 2017
8.3mi, 82:34, 21 JAN 17, Springfield, Virginia
iThink:
A Day to Remember, "All I Want"
Sugarcult, "Dead Living"
WX at 5 PM (22) Jan 21 48 (9) 48 (9) 29.82 (1009) Calm RH 100
Odometer 16: 129.2mi
Z3-Z4. Average/max heart rate = 147/172
Today wasn't very fast, but it was risking turning into a Do Nothing But Eat Day, which I can't afford. So I went, knowing I started too late to go the very long distance I wanted. It was also overcast and drizzly, and that's not really long run weather for me.
Splits
A Day to Remember, "All I Want"
Sugarcult, "Dead Living"
WX at 5 PM (22) Jan 21 48 (9) 48 (9) 29.82 (1009) Calm RH 100
Odometer 16: 129.2mi
Z3-Z4. Average/max heart rate = 147/172
Today wasn't very fast, but it was risking turning into a Do Nothing But Eat Day, which I can't afford. So I went, knowing I started too late to go the very long distance I wanted. It was also overcast and drizzly, and that's not really long run weather for me.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:14 10:14 10:14 10:14 1.00
1.00 20:13 09:59 09:59 10:07 2.00
1.00 30:37 10:24 10:24 10:12 3.00
1.00 40:38 10:00 10:00 10:09 4.00
1.00 50:20 09:43 09:43 10:04 5.00
1.00 60:18 09:58 09:58 10:03 6.00
1.00 70:31 10:13 10:13 10:04 7.00
1.00 79:38 09:06 09:06 09:57 8.00
0.30 82:34 02:57 09:50 09:57 8.30
1.00 10:14 10:14 10:14 10:14 1.00
1.00 20:13 09:59 09:59 10:07 2.00
1.00 30:37 10:24 10:24 10:12 3.00
1.00 40:38 10:00 10:00 10:09 4.00
1.00 50:20 09:43 09:43 10:04 5.00
1.00 60:18 09:58 09:58 10:03 6.00
1.00 70:31 10:13 10:13 10:04 7.00
1.00 79:38 09:06 09:06 09:57 8.00
0.30 82:34 02:57 09:50 09:57 8.30
Thursday, January 19, 2017
5.41mi, 50:16, 19 JAN 17, Springfield, Virginia
iThink:
The Connells, "Fun and Games"
Elizabeth Elmore, "You Blink"
WX at 5 PM (22) Jan 19 48.9 (9.4) 37.6 (3.1) 30.02 (1016) Calm RH 64
Odometer 16: 120.9mi
Z4. Average/max heart rate = 155/173
A good run after a day that almost turned into "do nothing but eat." Instead, the edict to close out the office early resulted in getting back with enough sunlight to eke out a remarkably quick run as of late. I usually run better in the afternoon than in the morning, but this was really productive.
Splits
The Connells, "Fun and Games"
Elizabeth Elmore, "You Blink"
WX at 5 PM (22) Jan 19 48.9 (9.4) 37.6 (3.1) 30.02 (1016) Calm RH 64
Odometer 16: 120.9mi
Z4. Average/max heart rate = 155/173
A good run after a day that almost turned into "do nothing but eat." Instead, the edict to close out the office early resulted in getting back with enough sunlight to eke out a remarkably quick run as of late. I usually run better in the afternoon than in the morning, but this was really productive.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 18:41 08:55 08:55 09:21 2.00
1.00 28:23 09:42 09:42 09:28 3.00
1.00 37:50 09:27 09:27 09:27 4.00
1.00 46:42 08:52 08:52 09:20 5.00
0.41 50:16 03:35 08:43 09:18 5.41
1.00 09:46 09:46 09:46 09:46 1.00
1.00 18:41 08:55 08:55 09:21 2.00
1.00 28:23 09:42 09:42 09:28 3.00
1.00 37:50 09:27 09:27 09:27 4.00
1.00 46:42 08:52 08:52 09:20 5.00
0.41 50:16 03:35 08:43 09:18 5.41
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