5.03mi, 46:23, 26 MAY 17, Springfield, Virginia

iThink:
Bear McCreary, "Apotheosis"

WX at 6 AM (10) May 26 57.0 (13.9) 55.9 (13.3) 29.67 (1004) Calm RH 96

Odometer 17: 70.0mi

Z3 high-Z4. Average/max heart rate = 153/171

Today was neither a killer of a run, nor a recovery run, but it was the first since Tuesday, so I needed to get at it. I slept in because I needed the sleep, but I rolled into work with the undeniable "you're a fat piece of shit" feeling of having should've gone for a run.

My legs were not feeling particularly well, so I was hoping that would resolve after the first three miles, but it really didn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:20 08:55 08:55 09:10 2.00
1.00 27:48 09:28 09:28 09:16 3.00
1.00 37:25 09:37 09:37 09:21 4.00
1.03 46:23 08:58 08:42 09:13 5.03

4.03mi, 38:37, 23 MAY 17, Springfield, Virginia

iThink:
Chris Cornell, "You Know My Name"

WX at 6 AM (10) May 23 56.5 (13.6) 53.8 (12.1) 29.95 (1014) Calm RH 90

Odometer 17: 65.0mi

Z. Average/max heart rate =

The relative humidity would explain my excessive sweatage once I warmed up today. The temperature was nice, and I can't really argue this close to Memorial Day, but it's a harbinger of summer suckage to come. Today's run was just over oxygen debt, but I was running on dead legs, even after taking yesterday off. Or maybe it was because I took yesterday off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:14 09:24 09:24 09:37 2.00
1.00 29:18 10:04 10:04 09:46 3.00
1.03 38:37 09:19 09:02 09:35 4.03

9.0mi, 88:57, 21 MAY 17, Springfield, Virginia

Think:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 21 64.0 (17.8) 51.4 (10.8) 30.21 (1023) SSE 5 RH 63

Odometer 17: 61.0mi

Z4. Average/max heart rate = 158/174

I worked markedly harder than I would've liked, but I couldn't pass up today's weather. I was being run around the house by the OPFOR Cdr for shit that was long overdue but frankly I was in somewhat of a snit. So I was ready to go for a run rather than eating dinner. Household bliss. Or something.

This run, as could be expected, turned into a grit festival at the end. I was pleasantly surprised to beat 10:00/mi overall, because I didn't feel that way for most of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:27 09:58 09:58 09:43 2.00
1.00 30:08 10:41 10:41 10:03 3.00
1.00 40:32 10:24 10:24 10:08 4.00
1.00 50:15 09:43 09:43 10:03 5.00
1.00 60:25 10:10 10:10 10:04 6.00
1.00 69:28 09:03 09:03 09:55 7.00
1.00 79:15 09:47 09:47 09:54 8.00
1.00 88:57 09:42 09:42 09:53 9.00

6.09mi, 60:02, 20 MAY 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 1 PM (17) May 20 71.2 (21.8) 57.4 (14.1) 30.22 (1023) ENE 5 RH 61

Odometer 17: 52.0mi

Z3. Average/max heart rate = 157/173

Slow run, not quite wogging, but not hard.  But I can't afford to take as many days off as I have in the last two weeks.  I can't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:20 09:36 09:36 09:40 2.00
1.00 29:18 09:58 09:58 09:46 3.00
1.00 39:10 09:52 09:52 09:48 4.00
1.00 49:36 10:26 10:26 09:55 5.00
1.00 59:01 09:25 09:25 09:50 6.00
0.09 60:02 01:01 11:16 09:51 6.09

4.26mi, 41:46, 18 MAY 17, Springfield, Virginia

iThink:
Death Cab for Cutie, "Everything's a Ceiling"

WX at 6 AM (10) May 18 73.2 (22.9) 58.6 (14.8) 29.99 (1015) SSE 6 RH 60

Odometer 17: 45.9mi

Z3 high. Average/max heart rate = 150/169

First run in over a week. Literally. I have been sleep deprived, so this went slow and ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:35 09:44 09:44 09:47 2.00
1.00 29:43 10:09 10:09 09:54 3.00
1.00 39:23 09:40 09:40 09:51 4.00
0.26 41:46 02:23 09:12 09:48 4.26

6.08mi, 60:17, 8 MAY 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 11 PM (3) May 08 45.1 (7.3) 37.4 (3.0) 29.97 (1014) Calm RH 74

Odometer 17: 41.6mi

Z4. Average/max heart rate = 150/165

It's unusual that I run at night, but the weather was too good to pass up and I needed to get one in this week as I'll be eating a lot of unintended rest days at the back end. I should've been mroe judicious about speed but I felt all right. Running at night is always fraught with hazard, of course. Splits were all over the place, but the last miles were its usual fast crank.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 19:49 09:42 09:42 09:55 2.00
1.00 29:36 09:47 09:47 09:52 3.00
1.00 39:46 10:10 10:10 09:57 4.00
1.00 50:21 10:34 10:34 10:04 5.00
1.00 59:32 09:11 09:11 09:55 6.00
0.08 60:17 00:45 09:25 09:55 6.08

9.26mi, 90:19, 7 MAR 17, Burke, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)
Sugarcult, "Dead Living"
Journey, "Only the Young"

WX at 3 PM (19) May 07 61.9 (16.6) 33.6 (0.9) 29.76 (1007) WNW 12 RH 34

Odometer 17: 35.5mi

Z4. Average/max heart rate = 153/168

Ugly start, but respectable run by the end. Generally consistent, albeit not fast, after the first two miles.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:03 10:03 10:03 10:03 1.00
1.00 19:37 09:34 09:34 09:48 2.00
1.00 29:24 09:48 09:48 09:48 3.00
1.00 39:20 09:56 09:56 09:50 4.00
1.00 49:01 09:41 09:41 09:48 5.00
1.00 58:42 09:41 09:41 09:47 6.00
1.00 68:29 09:47 09:47 09:47 7.00
1.00 78:15 09:46 09:46 09:47 8.00
1.00 87:55 09:39 09:39 09:46 9.00
0.26 90:19 02:24 09:14 09:45 9.26

5.34mi, 51:47, 2 MAY 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 02 66 (19) 37 (3) 29.8 (1009) WNW 5 RH 34

Odometer 17: 22.9mi

Z3 start, Z4 high finish. Average/max heart rate = 158/191

Not sure how much credence to give the MHR at 191 since I was going full bore going uphill in the last half mile and the HRM was reading 170, which is more realistic. I would visualize my heart going 185ish, but not quite into the 190s, which is more akin to rates I associate with 20 years ago.

Today was unusual inasmuch as it was a twofer. I need to leave early for work and the weather was pretty awesome. It might've been in the high 60s, but the relative humidity was so low as to be even better than I could've expected. The start was inauspicious, but the finish was pretty promising, all things considered. The negative splits were really pointed come the last two miles, but that's the benefit of a gentle downhill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 19:55 09:49 09:49 09:57 2.00
1.00 29:57 10:02 10:02 09:59 3.00
1.00 39:54 09:57 09:57 09:58 4.00
1.00 48:48 08:55 08:55 09:46 5.00
0.34 51:47 02:59 08:46 09:42 5.34

5.01mi, 48:00, 2 MAY 17, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Mychael Danna, "The Sweet Hereafter"

WX at 6 AM (10) May 02 68 (20) 60 (16) 29.65 (1004) SSW 3 RH 77

Odometer 17: 17.5mi

Z4. Average/max heart rate = 152/172

Not a light nor a particularly grueling run, but definitely hard going uphill. At least the weather was pleasant, and it's better than taking yet another rest day.

Last mile was unusually fast because I was closing on another runner. Can't take the competitive streak out, even if I'm not competitive anymore.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:19 09:23 09:23 09:40 2.00
1.00 29:03 09:43 09:43 09:41 3.00
1.00 39:06 10:03 10:03 09:46 4.00
1.01 48:00 08:54 08:49 09:35 5.01

7.5mi, 79:29, 30 APR 17, Springfield, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)
Attack Over Grace, "Your Blood, Their Hands, My Heart"

WX at 1 PM (17) Apr 30 84 (29) 68 (20) 30.07 (1018) SW 8
WX at Noon (16) Apr 30 82 (28) 69 (21) 30.09 (1018) S 6

Odometer 17: 12.5mi

Z3. Average/max heart rate = 154/169

Not a recovery run, but it's warm, and I wanted to burn lard while getting used to the heat. The first mile was deceptive - the second and third were much more representative of how I felt. The fact that I was running generally negative splits for miles 6-7 was an indicator of settling, as well as having lightly downhill terrain coming back. The last half mile was almost entire uphill. But at least I got in 7.5 on a warm day.

I have no real comments on the cognitive dissonance of the two iThinks today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 20:41 10:49 10:49 10:21 2.00
1.00 31:23 10:41 10:41 10:28 3.00
1.00 42:21 10:58 10:58 10:35 4.00
1.00 53:04 10:43 10:43 10:37 5.00
1.00 63:34 10:30 10:30 10:36 6.00
1.00 74:06 10:32 10:32 10:35 7.00
0.50 79:29 05:23 10:46 10:36 7.50

5.01mi, 49:00, 29 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 11 AM (15) Apr 29 82.4 (28.0) 62.8 (17.1) 30.1 (1019) W 6 RH 51

Odometer 17: 5.0mi

Z4. Average/max heart rate = 151/171

Dead legs. I ran hard on Thursday and today was a recovery run that turned into a grit-a-thon. Not fun, exacerbated by heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:23 09:40 09:40 09:42 2.00
1.00 29:05 09:42 09:42 09:42 3.00
1.00 39:15 10:10 10:10 09:49 4.00
1.01 49:00 09:45 09:39 09:47 5.01

10,000m on Concept2 Model D, 44:44.9, 25 APR 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 9 PM (1) Apr 25     58.8 (14.9)     55.9 (13.3)     29.73 (1006)     Calm  RH 90

Odometer 14B: 410.2mi

Z3 start, Z4 finish.  Average/max heart rate = 152/170

The OPFOR commander was all goddamn up in arms, so I decided to just say fuck it and cranked out 10,000.  It's been a long while since I erged, but since I'm not getting out in the mornings, I need to offset the unintentional rest days I'm taking.

Splits
Distance:    10000
Time:    44:44.9
Avg/500m:    02:14.2
Drag Factor:    109
Per Mile:    00:07:12

5.01mi, 50:57, 23 APR 17, Springfield, Virginia

iThink:
Christopher Price, "Rock Star" cover of Bill O'Reilly's voice
"Johnny Hopkins On To Victory"

WX at 11 AM (15) Apr 23 52.7 (11.5) 40.1 (4.5) 30.14 (1020) Calm RH 62

Odometer 16: 330.1mi

Z3. Average/max heart rate = 146/166

Recovery run from yesterday. Welcome to the land of dead legs.

I have no idea why I was thinking of the first iThink. The second one is from the Johns Hopkins homecoming I didn't attend yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 20:04 09:58 09:58 10:02 2.00
1.00 30:19 10:14 10:14 10:06 3.00
1.00 41:09 10:50 10:50 10:17 4.00
1.01 50:57 09:48 09:42 10:10 5.01

11.33mi, 1:50:08, 22 APR 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Chrissy Meyer, "All I Want" (instrumental cover)

WX at 1 PM (17) Apr 22 55 (13) 51 (11) 29.95 (1014) N 7 light rain RH 87

Odometer 16: 325.1mi

Z3. Average/max heart rate =

First long run in a very, very long time. Today's run was intended to ride just below anaerobic threshold, but I think I was running right at it. Best part today was the weather - overcast, light rain, not too cold, right up to the point where I started to get a hot spot on my left foot. No matter, since today was a good run at a surprisingly faster speed than what I'd expect for not having done this in a long, long time.

Midway thru the run I was repeating in my mind a running cadence I hadn't called in a long time, one from James Webb's A Sense of Honor.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:32 09:32 09:32 09:32 1.00
1.00 0:19:28 09:56 09:56 09:44 2.00
1.00 0:29:03 09:35 09:35 09:41 3.00
1.00 0:38:47 09:43 09:43 09:42 4.00
1.00 0:48:41 09:54 09:54 09:44 5.00
1.00 0:59:00 10:19 10:19 09:50 6.00
1.00 1:08:54 09:54 09:54 09:51 7.00
1.00 1:18:35 09:41 09:41 09:49 8.00
1.00 1:28:11 09:36 09:36 09:48 9.00
1.00 1:37:35 09:24 09:24 09:45 10.00
1.00 1:47:12 09:37 09:37 09:45 11.00
0.33 1:50:08 02:57 08:55 09:43 11.33

3.5mi, 31:44, 21 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 21 60 (16) 60 (16) 29.88 (1011) Calm light rain RH 100

Odometer 16: 313.8mi

Z4. Average/max heart rate = 148/168

Average HR is low because the distance was so short. Late start, short run. I probably need to offset this at night by rowing some. Maybe not much, but at least some.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:10 08:52 08:52 09:05 2.00
1.00 27:18 09:08 09:08 09:06 3.00
0.50 31:44 04:26 08:52 09:04 3.50

4.0mi, 35:54, 18 APR 17, Springfield, Virginia

iThink:
Max, "Aim"
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 18 57.0 (13.9) 36.5 (2.5) 30.26 (1024) Calm RH 46

Odometer 16: 310.3mi

Z4. Average/max heart rate = 152/166

Fast run hard because of late start. One of the faster runs I've done in a while in the morning. Tried to get up early but I burned too much time up front trying to settle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:09 08:50 08:50 09:04 2.00
1.00 27:17 09:09 09:09 09:06 3.00
1.00 35:54 08:37 08:37 08:59 4.00

5.03mi, 50:27, 17 APR 17, Springfield, Virginia

iThink:
Metallica, "Damage, Inc."

WX at 6 AM (10) Apr 17 60 (16) 55 (13) 29.98 (1015) Calm light rain RH 82

Odometer 16: 306.3mi

Z3. Average/max heart rate = 144/164

Slow run mostly because I didn't prepare properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:02 09:57 09:57 10:01 2.00
1.00 30:09 10:08 10:08 10:03 3.00
1.00 40:02 09:53 09:53 10:01 4.00
1.03 50:27 10:25 10:07 10:02 5.03

4.01mi, 39:33, 13 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 13 46.8 (8.2) 39.6 (4.2) 30.34 (1027) Calm RH 75

Odometer 16: 301.3mi

Z3. Average/max heart rate = 143/157

Late start, nothing ambitious. At least I got one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:04 09:44 09:44 10:02 2.00
1.00 30:15 10:12 10:12 10:05 3.00
1.01 39:33 09:17 09:12 09:52 4.01

5.03mi, 51:15, 12 APR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) Apr 12 56.5 (13.6) 52.0 (11.1) 30.13 (1020) Calm RH 84

Odometer 16: 297.3mi

Z3. Average/max heart rate = 144/164

I didn't feel so great, but it's also been basically a week since I've done anything. This doesn't factor in the two 2.5mi runs I got in on Sunday and Monday since I was dropping off a car to the service station and I decided to use it to run back. Better than nothing.

I was finally prompted to get up early and get at it because I was starting to turn into a fat piece of shit. I would've gone last night but I was absolutely smoked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:33 10:33 10:33 10:33 1.00
1.00 20:54 10:21 10:21 10:27 2.00
1.00 31:14 10:20 10:20 10:25 3.00
1.00 41:34 10:21 10:21 10:24 4.00
1.03 51:14 09:39 09:22 10:11 5.03

Record APFT, 286 points, 4 APR 17, Arlington, VA

iThink:
Journey, "Only the Young"

WX at 6 AM (10) Apr 04 63.0 (17.2) 60.1 (15.6) 29.6 (1002) SSW 13 RH 90

Odometer 16: 287.0mi

Z5.  Average/max heart rate = no reading

First two events thankfully went quick.  Run went quicker than I expected too since I was gunning for 16 minutes and ran 20 seconds faster.  I shrank 1/8 of an inch and that possibly affected my weigh-in, but I get taped every time anyway.  Prep was better than the last time, and it paid off.

Splits
Pushups: 69
Situps: 73
2MR: 15:40