6.0mi, 56:07, 26 APR 18, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 AM (13) Apr 26 54.5 (12.5) 36.7 (2.6) 29.89 (1012) NW 15 RH 51

Odometer 18: 234.7mi

Z4. Average/max heart rate = 159/172

Fairly hard run that I needed to do to offset the others this week, and while not particularly fast, it was fairly hard. And breezy. Last leg was recovery to back off of the hard grinding that was in the rest of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.25 11:23 11:23 09:06 09:06 1.25
0.58 16:12 04:49 08:18 08:51 1.83
0.64 22:34 06:22 09:58 09:08 2.47
1.34 34:46 12:12 09:06 09:07 3.81
1.61 50:13 15:27 09:36 09:16 5.42
0.58 56:07 05:54 10:10 09:21 6.00

7.05mi, 78:36, 25 APR 18, Springfield, Virginia

iThink:
Disturbed, "Land of Confusion"

WX at 6 AM (10) Apr 25 55 (13) 55 (13) 29.79 (1008) Calm light drizzle; mist RH 100

Odometer 18: 228.7mi

Z2-Z3 low. Average/max heart rate = 138/160

Easy run, feeling very slow, although some of the slowness was probably being overdressed for weather that was both warmer and more humid than I originally anticipated. For running as much as I have this week, slow is not necessarily bad, although I'm hardly at the point where I can say I'm running junk miles since I so rarely get out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:47 14:47 10:03 10:03 1.47
4.12 63:11 48:24 11:45 11:18 5.59
1.46 78:36 15:26 10:34 11:09 7.05

7.06mi, 77:00, 24 APR 18, Springfield, Virginia

iThink:
Disturbed, "Land of Confusion"

WX at 6 AM (10) Apr 24 54.3 (12.4) 39.9 (4.4) 30.28 (1025) E 5

Odometer 18: 221.6mi

Z3. Average/max heart rate = 138/160

Easy run but the weather was warmer right before a forecast rainstorm. No rain, so a good day for a run. I otherwise might've bagged it were it not for the standard requirement not to stand the Running Partner up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:35 14:35 09:55 09:55 1.47
4.12 62:38 48:03 11:40 11:12 5.59
1.47 77:00 14:22 09:46 10:54 7.06

7.07mi, 78:26, 23 APR 18, Springfield, Virginia

iThink:
Avicii, "Levels"

WX at 6 AM (10) Apr 23 45.0 (7.2) 38.5 (3.6) 30.41 (1029) Calm RH 77

Odometer 18: 214.6mi

Z. Average/max heart rate = 135/153

Easy run coming off a weekend of not doing a damn thing. I should feel guilty, but I don't. So I didn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:36 15:36 10:33 10:33 1.48
4.12 63:24 47:47 11:36 11:19 5.60
1.47 78:26 15:03 10:14 11:06 7.07

7.06mi, 81:10, 20 APR 18, Springfield, Virginia

iThink:
(none)

WX at 6 AM (10) Apr 20 36.9 (2.7) 23.0 (-5.0) 30.27 (1025) WNW 7 RH

Odometer 18: 207.5mi

Z3. Average/max heart rate = 134/153

Easy run throughout, and it was chilly. So probably a recovery run all around, which was probably a good idea.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:50 15:50 10:37 10:37 1.49
4.11 65:07 49:17 11:59 11:38 5.60
1.46 81:10 16:03 11:00 11:30 7.06

7.07mi, 75:34, 19 APR 18, Springfield, Virginia

iThink:
Let's Active, "Whispered News"

WX at 6 AM (10) Apr 19 49.8 (9.9) 38.8 (3.8) 29.64 (1003) Calm RH 65

Odometer 18: 200.5mi

Z3/Z5 finish. Average/max heart rate = 143/176

Very slow ingress to a slow run with the Running Partner, then a long break before a hard return because I was late. Oops. But it was fast.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:07 14:07 09:36 09:36 1.47
4.12 62:51 48:45 11:50 11:15 5.59
1.48 75:34 12:43 08:35 10:41 7.07

6.62mi, 65:15, 17 APR 18, Springfield, Virginia

iThink:
Michael Kamen, opening and closing credits from From The Earth to the Moon
For Against, "Outside A Heart"

WX at 6 AM (10) Apr 17 39.6 (4.2) 23.0 (-5.0) 29.81 (1009) W 5 RH 51

Odometer 18: 193.4mi

Z3. Average/max heart rate = 150/165

My legs didn't feel very responsive, but I spent a good chunk of yesterday evening feeling the fatass transformation, so I knew it was time to get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:05 12:05 10:04 10:04 1.20
0.63 17:58 05:53 09:20 09:49 1.83
0.64 24:49 06:51 10:42 10:03 2.47
1.29 37:27 12:38 09:48 09:58 3.76
1.65 53:45 16:18 09:53 09:56 5.41
1.21 65:15 11:30 09:30 09:51 6.62

4.07mi, 37:34, 13 APR 18, Springfield, Virginia

iThink:
Dos Gringos, "Jeremiah Weed"
Dos Gringos, "Going In For Guns"

WX at 9 AM (10) Apr 11 70.9 (21.7) 47.0 (8) Calm RH 42

Odometer 18: 186.8mi

Z4. Average/max heart rate = 154/173

Hard run due to time constraints. Didn't feel very fast, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:18 11:18 09:25 09:25 1.20
0.83 19:03 07:44 09:20 09:23 2.03
0.84 27:13 08:10 09:44 09:29 2.87
1.20 37:34 10:21 08:38 09:14 4.07

4.09mi, 38:00, 11 APR 18, Springfield, Virginia

iThink:
Rick Astley, "Never Gonna Give You Up" (Yes. Really.)
For Against, "Outside A Heart"

WX at 6 AM (10) Apr 11 37.2 (2.9) 25.7 (-3.5) Calm RH 62

Odometer 18: 182.7mi

Z3 start-Z4 finish. Average/max heart rate = 150/166

Late start and a very unexpected quick run after the first leg. Can't argue.

I needed to dislodge the first iThink but it wouldn't budge for the first mile and a half.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:45 11:45 09:47 09:47 1.20
0.84 19:21 07:36 09:03 09:29 2.04
0.84 27:27 08:05 09:37 09:32 2.88
1.21 38:00 10:33 08:43 09:17 4.09

4.1mi, 42:07, 10 APR 18, Springfield, Virginia

iThink:
Let's Active, "Talking To Myself"
Randy Edelman, "Armistead is Hit"

WX at 6 AM (10) Apr 10 33 (1) 32 (0) 30.19 (1022) Calm mist

Odometer 18: 178.6mi

Z3. Average/max heart rate = 142/157

Easy run. Lack of sleep virtually dictated it. I have a reasonable explanation for the first iThink as I've been reading about Let's Active, a band I binged out on as a kid. The second I have no explanation for whatsoever.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:41 12:41 10:29 10:29 1.21
0.84 21:07 08:26 10:02 10:18 2.05
0.84 30:14 09:07 10:51 10:28 2.89
1.21 42:07 11:53 09:50 10:16 4.10

7.07mi, 74:10, 7 APR 18, Springfield, Virginia

iThink:
Let's Active, "Horizon"
Let's Active, "Every Dog Has Its Day"

WX at 1 PM (17) Apr 07 41.4 (5.2) 21.0 (-6.1) 29.97 (1014) NNW 10 RH 43 occasional snow

Odometer 18: 174.5mi

Z3. Average/max heart rate = 143/169 (lap two 138/151)

Easy run with the Running Partner, who has been away from hitting the road as of late, but jumped at the opportunity. Glad I got one in!

Occasional snow in April. I'll leave it at that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 13:02 13:02 08:48 08:48 1.48
4.12 61:00 47:58 11:39 10:54 5.60
1.47 74:10 13:10 08:57 10:29 7.07

5.34mi, 52:33, 5 APR 18, Springfield, Virginia

iThink:
Lost Luggage, "On The Ropes"

WX at 6 AM (10) Apr 05 36.0 (2.2) 15.1 (-9.4) 30.16 (1021) WNW 9 RH 41

Odometer 18: 167.4mi

Z3. Average/max heart rate = 144/158

I didn't feel very motivated to get out the door, but I knew if I didn't, I'd start doing the Fat-Ass Transformation. I was surprised at how low the relative heart rate was compared to other runs, and it showed in a one point increase in max VO2.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:15 12:15 10:12 10:12 1.20
1.28 25:08 12:53 10:04 10:08 2.48
1.65 41:27 16:19 09:53 10:02 4.13
1.21 52:33 11:07 09:11 09:51 5.34

Record APFT, 292 points, 3 APR 18, Washington DC

iThink:
Touche Amore, "Home Away From Here"

WX at 7 AM (11) Apr 03 44.1 (6.7) 37.0 (2.8) 30.13 (1020) SSE 8 RH 75

Odometer 18: 162.0mi

Z5.  Average/max heart rate = no reading

I have no idea why I feel trepidation when I do these.  This one was in LBJ Memorial Park, rather than Gravelly Park.  This is technically DC, although it's a footbridge away from the Pentagon.

As before, first two events went quick and remarkably easy.  The other reason why I did the first PT test offered is the small size.  I usually get ready for it and knock it out, and few people show up for the first one because they're waiting for the last one.  I couldn't ask for better weather than today, full stop.

I have apparently grown enough to get my half inch back on the scale.  I still taped.  Yay.

200 points going into the run, without fail.  Then I ran my fastest run I've done in a long while.  I was pleasantly surprised, but I have no rational explanation.  Based on OpenStreetMap data, the course is accurate, so there's the improbable likelihood that I actually got that much faster.

Pig out time.

Splits
Pushups: 67
Situps: 75
2MR: 15:00

5.0mi, 49:12, 31 MAR 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"
Metallica, "Creeping Death"

WX at 11 AM (15) Mar 31 52.3 (11.3) 28.0 (-2.2) 30.35 (1027) Calm RH 39

Odometer 18: 159.0mi

Z3-Z4. Average/max heart rate = 145/162

Today almost didn't happen. I was feeling so out of sorts today that I didn't really want to go but I knew I needed to get one in. Dead legs, so I'm taking the rest of the days off until Tuesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:14 12:14 10:07 10:07 1.21
1.29 24:54 12:40 09:49 09:58 2.50
1.29 38:01 13:07 10:10 10:02 3.79
1.21 49:12 11:11 09:15 09:50 5.00

4.08mi, 43:38, 30 MAR 18, Springfield, Virginia

iThink:
Death Cab For Cutie, "Title and Registration"

WX at 6 AM (10) Mar 30 67.3 (19.6) 54.7 (12.6) 29.73 (1006) S 6 RH 63

Odometer 18: 154.0mi

Z3. Average/max heart rate = 126/156

I almost slept in. I had to force myself to get out the door. Glad I did, but it was fugly. At least it felt that way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:30 13:30 11:10 11:10 1.21
0.84 22:27 08:56 10:39 10:57 2.05
0.84 31:37 09:10 10:55 10:56 2.89
1.20 43:38 12:01 10:01 10:40 4.09

4.09mi, 40:37, 28 MAR 18, Springfield, Virginia

iThink:
Velocity Girl, "Finest Hour"

WX at 6 AM (10) Mar 28 42.3 (5.7) 38.7 (3.7) 30.07 (1018) Calm RH 86

Odometer 18: 149.9mi

Z3. Average/max heart rate = 145/161

Not easy, but not particularly hard. I was somewhat surprised at the heart rates because I expected to go slower for what relative effort I was pushing. I also didn't run yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:26 12:26 10:17 10:17 1.21
0.84 20:30 08:04 09:36 10:00 2.05
0.83 29:13 08:43 10:30 10:09 2.88
1.21 40:37 11:24 09:26 09:56 4.09

4.09mi, 41:37, 26 MAR 18, Springfield, Virginia

iThink:
Leo Moracchioli, "Hello"

WX at 6 AM (10) Mar 26 27.5 (-2.5) 27.0 (-2.8) calm RH 97

Odometer 18: 145.8mi

Z3. Average/max heart rate = 144/160

I can't say I was feeling very motivated, but I needed to get something in on a matter of principle. If I didn't, I'd probably pay for it later, and in any event, I need to burn lard. As a result, any run is better than none, no matter how slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:55 12:55 10:40 10:40 1.21
0.83 21:14 08:19 10:02 10:25 2.04
0.84 30:14 09:00 10:43 10:30 2.88
1.21 41:37 11:23 09:25 10:11 4.09

5.0mi, 51:06, 25 MAR 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 4 PM (20) Mar 25 46.9 (8.3) 25.5 (-3.6) NE 6 RH 42

Odometer 18: 141.7mi

Z3. Average/max heart rate = 146/162

Easy recovery run, and one that paid off as I ran mostly negative splits (and the first one was particularly indicative of how I really felt) but was fully loosened up by the end, and thus a good recovery. I think.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:02 13:02 10:52 10:52 1.20
1.29 26:21 13:18 10:19 10:35 2.49
1.28 39:24 13:03 10:12 10:27 3.77
1.22 51:06 11:43 09:36 10:15 5.00

6.66mi (6.15mi recorded), 57:11, 24 MAR 18, Springfield, Virginia

iThink:
Belinda Carlisle, "Mad About You" (yes.)
Motörhead, "The Ace of Spades"
The Connells, "Fun & Games"

WX at 1 PM (17) Mar 24 48.0 (8.9) 18.0 (-7.8) 30.19 (1022) NW 10 RH 29

Odometer 18: 136.7mi

Z4. Average/max heart rate = 158/172

Glad I waited until later in the day. Amazing, beautiful weather for a run. I was experimenting with pace and tempo and had better luck with a more fluid foot strike, although I've also taken my orthotics out and that markedly changes how the shoes react

The negative splits at the back end are particularly encouraging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 12:35 12:35 09:20 09:20 1.35
0.63 19:08 06:33 10:23 09:40 1.98
1.29 30:42 11:34 08:58 09:23 3.27
1.66 46:20 15:38 09:25 09:24 4.93
1.22 57:11 10:51 08:53 09:18 6.15

3,000m on Concept2 Model D, 13:18.5, 22 MAR 18, Springfield, Virginia

iThink: none.

WX at      6 AM (10) Mar 22     34.3 (1.3)     23.7 (-4.6)     29.9 (1012)     NW 14G23 RH 64 WC 24 (-4)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 141/153

I was astoundingly lacking in motivation today and my legs were pretty sore.  First 1km was done at an abnormally high drag factor that turned out to be too high.  Next 2km was done in between that and my usual 110.  I still called it quits at 3km because I didn't feel like going any further.

Splits
Distance:    1000
Time:    04:24.0
Avg/500m:    02:12.0
Drag Factor:    173
Per Mile:    00:07:05

Distance:    2000
Time:    08:54.4
Avg/500m:    02:13.6
Drag Factor:    138
Per Mile:    00:07:10