iThink:
Veil Veil Vanish, "The Upstairs Room"
WX at 6 AM (10) May 28 71 (22) 66 (19) 29.86 (1011) Variable 6
Odometer 14B: 411.0mi
Z3 start, Z4 finish. Average/max heart rate = 143/179
Wasn't sure how I was going to feel today, so got at it for an easy start and then picked it up. I was targeting a finish time of 45:45, but then realized 45:30 was in reach, so I decided to turn on the gas at the end.
The iThink I attribute to my listening to the original song by the Cure more or less nonstop for a few weeks when I was in high school.
Splits
Distance: 10000
Time: 45:28.8
Avg/500m: 02:16.4
Drag Factor: 119
Per Mile: 00:07:19
Tuesday, May 28, 2019
Saturday, May 25, 2019
15,000m on Concept2 Model D, 1:08:58.1, 25 MAY 19, Springfield, Virginia
iThink: None
WX at 9 PM (1) May 24 77 (25) 53 (12) 30.07 (1018) NNW 7 RH 44
Odometer 14B: 411.0mi
Z3 start, Z5 finish. Average/max heart rate = 146/176
Watching 2d and 3d quarters of Virginia-Duke in the NCAA Division I lacrosse semifinals. Hoos were starting to wake up by the end of the 3d quarter.
I was starting to crank negative splits, and then I decided to go all out at the finish. As in 1:46/500m kind of all out, which I haven't done in a long time.
Today marks the beginning of my 25th year on active duty.
Splits
Distance: 15000
Time: 1:08:58.1
Avg/500m: 02:17.9
Drag Factor: 120
Per Mile: 00:07:24
WX at 9 PM (1) May 24 77 (25) 53 (12) 30.07 (1018) NNW 7 RH 44
Odometer 14B: 411.0mi
Z3 start, Z5 finish. Average/max heart rate = 146/176
Watching 2d and 3d quarters of Virginia-Duke in the NCAA Division I lacrosse semifinals. Hoos were starting to wake up by the end of the 3d quarter.
I was starting to crank negative splits, and then I decided to go all out at the finish. As in 1:46/500m kind of all out, which I haven't done in a long time.
Today marks the beginning of my 25th year on active duty.
Splits
Distance: 15000
Time: 1:08:58.1
Avg/500m: 02:17.9
Drag Factor: 120
Per Mile: 00:07:24
Monday, May 20, 2019
10,000m on Concept2 Model D, 45:57.4, 20 MAY 19, Springfield, Virginia
iThink: None
WX at 6 AM (10) May 20 73.8 (23.2) 63.7 (17.6) 29.89 (1012) Calm RH 70
Odometer 14B: 411.0mi
Z3 start to Z5 finish. Average/max heart rate = 146/176
Was watching parts of the Army-Penn first round game but I told myself I'll watch until Army scores. It took until a bit into the second quarter for them to get one in.
After that, I started concentrating on speed, although I didn't think I had it in me to get in under 46 minutes until I really turned on the jets. All negative splits today!
Splits
Distance: 10000
Time: 45:57.4
Avg/500m: 02:17.9
Drag Factor: 118
Per Mile: 00:07:24
WX at 6 AM (10) May 20 73.8 (23.2) 63.7 (17.6) 29.89 (1012) Calm RH 70
Odometer 14B: 411.0mi
Z3 start to Z5 finish. Average/max heart rate = 146/176
Was watching parts of the Army-Penn first round game but I told myself I'll watch until Army scores. It took until a bit into the second quarter for them to get one in.
After that, I started concentrating on speed, although I didn't think I had it in me to get in under 46 minutes until I really turned on the jets. All negative splits today!
Splits
Distance: 10000
Time: 45:57.4
Avg/500m: 02:17.9
Drag Factor: 118
Per Mile: 00:07:24
Saturday, May 18, 2019
15,000m on Concept2 Model D, 69:26.8, 18 MAY 19, Springfield, Virginia
iThink: none
WX at 3 PM (19) May 18 79.9 (26.6) 66.6 (19.2) 29.97 (1014) ESE 3 RH 63
Odometer 14B: 411.0mi
Z3, Z4 hard finish. Average/max heart rate = 150/173
Watching the last half of the Virginia-Maryland game. Pretty controversial goal to tie it up in the end, but the Hoos advance, and they're the team I hope win it this year.
I have been too tired to get at it in the mornings, which is why I put in 15km this afternoon.
Negative splits the entire way through, which makes me pretty happy.
Splits
Distance: 15000
Time: 1:09:26.8
Avg/500m: 02:18.9
Drag Factor: 120
Per Mile: 00:07:27
WX at 3 PM (19) May 18 79.9 (26.6) 66.6 (19.2) 29.97 (1014) ESE 3 RH 63
Odometer 14B: 411.0mi
Z3, Z4 hard finish. Average/max heart rate = 150/173
Watching the last half of the Virginia-Maryland game. Pretty controversial goal to tie it up in the end, but the Hoos advance, and they're the team I hope win it this year.
I have been too tired to get at it in the mornings, which is why I put in 15km this afternoon.
Negative splits the entire way through, which makes me pretty happy.
Splits
Distance: 15000
Time: 1:09:26.8
Avg/500m: 02:18.9
Drag Factor: 120
Per Mile: 00:07:27
Wednesday, May 15, 2019
10,000m on Concept2 Model D, 45:56.0, 13 MAY 19, Springfield, Virginia
iThink:
John Williams, "The Mission"
WX at 6 AM (10) May 15 45.7 (7.6) 42.1 (5.6) 29.96 (1014) NW 6 RH 87
Odometer 14B: 411.0mi
Z3 with Z4 high finish. Average/max heart rate = 141/169
Another great running day wasted because it hurts too much to run.
Watching the second half of Richmond-Duke on demand. My back was tired but I've been inconsistent about doing mobility work beyond foam roller.
This was better than nothing, that's for sure. Better than I really expected, but I also recognize my times are slower when I'm distracted from the TV versus concentrating on tempo and technique.
The iThink was a bit unexpected but can't argue with the choice.
Splits
Distance: 10000
Time: 45:56.0
Avg/500m: 02:17.8
Drag Factor: 118
Per Mile: 00:07:24
John Williams, "The Mission"
WX at 6 AM (10) May 15 45.7 (7.6) 42.1 (5.6) 29.96 (1014) NW 6 RH 87
Odometer 14B: 411.0mi
Z3 with Z4 high finish. Average/max heart rate = 141/169
Another great running day wasted because it hurts too much to run.
Watching the second half of Richmond-Duke on demand. My back was tired but I've been inconsistent about doing mobility work beyond foam roller.
This was better than nothing, that's for sure. Better than I really expected, but I also recognize my times are slower when I'm distracted from the TV versus concentrating on tempo and technique.
The iThink was a bit unexpected but can't argue with the choice.
Splits
Distance: 10000
Time: 45:56.0
Avg/500m: 02:17.8
Drag Factor: 118
Per Mile: 00:07:24
Monday, May 13, 2019
10,000m on Concept2 Model D, 45:55.1, 13 MAY 19, Springfield, Virginia
iThink:
Duran Duran, "The Chauffeur"
WX at 6 AM (10) May 13 50.0 (10.0) 46.9 (8.3) 29.8 (1009) ENE 8 RH 89
Odometer 14B: 411.0mi
Z3 with Z4 finish. Average/max heart rate = 140/163
I'm a bit irritated at my inability to get out and run given the temperatures lately, but I'm having to trade off running so I don't suffer from chronic back pain the rest of the day. This sucks.
Watching the first half of Richmond-Duke on demand after watching Hopkins blow it big time against Notre Dame last night. I was hoping a different Hopkins team came off the bus to Arlotta Stadium in South Bend, but apparently, not to be. Hard to dig out of a 6-1 deficit in the first quarter.
Strong finish relative to how the start went, but once finishing under 46 minutes was in sight, I decided to hit it. I wasn't getting much off the line at the outset, though.
Today's iThink was also a throwback to when one of my cousins visited as she wanted to watch the Duran Duran documentary Sing Blue Silver on tape. It's also coming after visiting my hometown for the first real time in a while on Saturday.
Splits
Distance: 10000
Time: 45:55.1
Avg/500m: 02:17.8
Drag Factor: 114
Per Mile: 00:07:23
Duran Duran, "The Chauffeur"
WX at 6 AM (10) May 13 50.0 (10.0) 46.9 (8.3) 29.8 (1009) ENE 8 RH 89
Odometer 14B: 411.0mi
Z3 with Z4 finish. Average/max heart rate = 140/163
I'm a bit irritated at my inability to get out and run given the temperatures lately, but I'm having to trade off running so I don't suffer from chronic back pain the rest of the day. This sucks.
Watching the first half of Richmond-Duke on demand after watching Hopkins blow it big time against Notre Dame last night. I was hoping a different Hopkins team came off the bus to Arlotta Stadium in South Bend, but apparently, not to be. Hard to dig out of a 6-1 deficit in the first quarter.
Strong finish relative to how the start went, but once finishing under 46 minutes was in sight, I decided to hit it. I wasn't getting much off the line at the outset, though.
Today's iThink was also a throwback to when one of my cousins visited as she wanted to watch the Duran Duran documentary Sing Blue Silver on tape. It's also coming after visiting my hometown for the first real time in a while on Saturday.
Splits
Distance: 10000
Time: 45:55.1
Avg/500m: 02:17.8
Drag Factor: 114
Per Mile: 00:07:23
Saturday, May 11, 2019
8,000m on Concept2 Model D, 36:35.1, 11 MAY 19, Springfield, Virginia
iThink: none.
WX at 10 AM (14) May 11 66.0 (18.9) 55.0 (12.8) 30.07 (1018) N 12
Odometer 14B: 411.0mi
Z3 first half, Z4 second half. Average/max heart rate = 144/165
Cut short as I'm pressed for time, but watching the first half of Navy-High Point women's game while on the erg.
I haven't been good about getting on it and I need to be more disciplined, but if I think I'm getting it done at the end of the day, I'm sadly mistaken.
Second half was more promising.
I'd like to get back to running, but not if it's going to trigger chronic back pain bad enough for me to binge out on painkillers.
Splits
Distance: 8000
Time: 36:35.1
1st half: 18:36.0
2nd half: 17:59.0
Avg/500m: 02:17.2
Drag Factor: 118
Per Mile: 00:07:22
WX at 10 AM (14) May 11 66.0 (18.9) 55.0 (12.8) 30.07 (1018) N 12
Odometer 14B: 411.0mi
Z3 first half, Z4 second half. Average/max heart rate = 144/165
Cut short as I'm pressed for time, but watching the first half of Navy-High Point women's game while on the erg.
I haven't been good about getting on it and I need to be more disciplined, but if I think I'm getting it done at the end of the day, I'm sadly mistaken.
Second half was more promising.
I'd like to get back to running, but not if it's going to trigger chronic back pain bad enough for me to binge out on painkillers.
Splits
Distance: 8000
Time: 36:35.1
1st half: 18:36.0
2nd half: 17:59.0
Avg/500m: 02:17.2
Drag Factor: 118
Per Mile: 00:07:22
Wednesday, May 08, 2019
10,000m on Concept2 Model D, 45:52.7, 8 MAY 19, Springfield, Virginia
iThink: none
WX at 6 AM (10) May 08 60.6 (15.9) 58.6 (14.8) 30.11 (1019) Calm RH 93
Odometer 14B: 411.0mi
Z3 high-Z4. Average/max heart rate = 146/163
Was watching the first half of the Yale-Penn Ivy League lacrosse championship on demand; 10km is about just long enough to get through msot of one half if I skip through commercials.
The days I have traction, like two days ago, I need to have done this before going in because I feel so out of sorts after getting stretched out.
Splits
Distance: 10000
Time: 45:52.7
Avg/500m: 02:17.6
Drag Factor: 119
Per Mile: 00:07:23
WX at 6 AM (10) May 08 60.6 (15.9) 58.6 (14.8) 30.11 (1019) Calm RH 93
Odometer 14B: 411.0mi
Z3 high-Z4. Average/max heart rate = 146/163
Was watching the first half of the Yale-Penn Ivy League lacrosse championship on demand; 10km is about just long enough to get through msot of one half if I skip through commercials.
The days I have traction, like two days ago, I need to have done this before going in because I feel so out of sorts after getting stretched out.
Splits
Distance: 10000
Time: 45:52.7
Avg/500m: 02:17.6
Drag Factor: 119
Per Mile: 00:07:23
Friday, May 03, 2019
8,000m on Concept2 Model D, 35:45, 3 MAY 19, Springfield, Virginia
iThink:
Journey, "Remember Me"
WX at 6 AM (10) May 03 59 (15) 59 (15) 30.02 (1016) Calm mist
Odometer 14B: 411.0mi
Z3 high-Z4. Average/max heart rate = 148/166
Wasn't sure how I was going to feel, but it had been a few days and I was taking it easy deliberately after traction. Still, I need to get endurance work in to burn lard, and this is it.
This was pleasantly faster than I expected.
Splits
Distance: 8000
Time: 35:45.3
Avg/500m: 02:14.1
Drag Factor: 116
Per Mile: 00:07:12
Journey, "Remember Me"
WX at 6 AM (10) May 03 59 (15) 59 (15) 30.02 (1016) Calm mist
Odometer 14B: 411.0mi
Z3 high-Z4. Average/max heart rate = 148/166
Wasn't sure how I was going to feel, but it had been a few days and I was taking it easy deliberately after traction. Still, I need to get endurance work in to burn lard, and this is it.
This was pleasantly faster than I expected.
Splits
Distance: 8000
Time: 35:45.3
Avg/500m: 02:14.1
Drag Factor: 116
Per Mile: 00:07:12
Monday, April 29, 2019
10,000m on Concept2 Model D, 46:18.7, 29 APR 19, Springfield, Virginia
iThink: None
WX at 10 PM (2) Apr 29 55 (13) 50 (10) 30.23 (1023) SSE 6 RH 81
Odometer 14B: 411.0mi
Z3 high. Average/max heart rate = 138/154
I was watching the first half of the North Carolina-Syracuse game in the play-in round of the ACC lacrosse championship. My distance vision is starting to go, unfortunately.
On the bright side, I was cranking negative splits all the way to the end. I did not by any stretch expect to be cranking 2:15/500m on a day that I planned to go easier. Good deal.
Splits
Distance: 10000
Time: 46:18.7
Avg/500m: 02:18.9
Drag Factor: 116
Per Mile: 00:07:27
WX at 10 PM (2) Apr 29 55 (13) 50 (10) 30.23 (1023) SSE 6 RH 81
Odometer 14B: 411.0mi
Z3 high. Average/max heart rate = 138/154
I was watching the first half of the North Carolina-Syracuse game in the play-in round of the ACC lacrosse championship. My distance vision is starting to go, unfortunately.
On the bright side, I was cranking negative splits all the way to the end. I did not by any stretch expect to be cranking 2:15/500m on a day that I planned to go easier. Good deal.
Splits
Distance: 10000
Time: 46:18.7
Avg/500m: 02:18.9
Drag Factor: 116
Per Mile: 00:07:27
Saturday, April 27, 2019
10,000m on Concept2 Model D, 44:57.5, 27 APR 19, Springfield, Virginia
iThink:
Sugarcult, "Dead Living"
Ultimate Fakebook, "Record Release Party"
WX at 2 PM (18) Apr 27 69 (21) 26 (-3) 29.75 (1007) WNW 13G26 RH 19
Odometer 14B: 411.0mi
Z4. Average/max heart rate = 151/168
First endurance work since last week. When I run, my back hurts like hell. I'm hoping rowing won't aggravate my back.
First half was hard, but second half I got some surprising speed at the back half.
Splits
Distance: 5000
Time: 22:16.5
Distance: 10000
Time: 44:57.5
Avg/500m: 02:14.9
Drag Factor: 115
Per Mile: 00:07:14
Sugarcult, "Dead Living"
Ultimate Fakebook, "Record Release Party"
WX at 2 PM (18) Apr 27 69 (21) 26 (-3) 29.75 (1007) WNW 13G26 RH 19
Odometer 14B: 411.0mi
Z4. Average/max heart rate = 151/168
First endurance work since last week. When I run, my back hurts like hell. I'm hoping rowing won't aggravate my back.
First half was hard, but second half I got some surprising speed at the back half.
Splits
Distance: 5000
Time: 22:16.5
Distance: 10000
Time: 44:57.5
Avg/500m: 02:14.9
Drag Factor: 115
Per Mile: 00:07:14
Thursday, April 25, 2019
3.03mi, 30:52, 25 APR 19, Springfield, Virginia
iThink:
Sugarcult, "Dead Living"
WX at 6 AM (10) Apr 25 56.7 (13.7) 50.2 (10.1) 29.9 (1012) Calm RH 78
Odometer 19: 16.7mi
Z3. Average/max heart rate = 149/165
Lots of mobility work to offset the back pain I've been feeling most of the last few weeks. I hope it works, but it's cutting into my running.
Splits
Sugarcult, "Dead Living"
WX at 6 AM (10) Apr 25 56.7 (13.7) 50.2 (10.1) 29.9 (1012) Calm RH 78
Odometer 19: 16.7mi
Z3. Average/max heart rate = 149/165
Lots of mobility work to offset the back pain I've been feeling most of the last few weeks. I hope it works, but it's cutting into my running.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 10:12 30:52 10:12 10:12 3.03
3.03 10:12 30:52 10:12 10:12 3.03
Tuesday, April 23, 2019
4.11mi, 40:08, 23 APR 19, Springfield, Virginia
iThink:
The Goo Goo Dolls, "Stop The World"
Journey, "Still They Ride"
WX at 6 AM (10) Apr 23 46.6 (8.1) 45.0 (7.2) 30.06 (1017) Calm RH 94
Odometer 19: 13.6mi
Z3. Average/max heart rate = 149/165
Only got 4 hours of sleep but forced myself to get at it this morning. I can't afford to bag it much longer as I'm starting to lard out. The iThinks this morning were throwbacks to the mid 1990s and early 1980s respectively, although I'm not sure where the Journey song came from.
Splits
The Goo Goo Dolls, "Stop The World"
Journey, "Still They Ride"
WX at 6 AM (10) Apr 23 46.6 (8.1) 45.0 (7.2) 30.06 (1017) Calm RH 94
Odometer 19: 13.6mi
Z3. Average/max heart rate = 149/165
Only got 4 hours of sleep but forced myself to get at it this morning. I can't afford to bag it much longer as I'm starting to lard out. The iThinks this morning were throwbacks to the mid 1990s and early 1980s respectively, although I'm not sure where the Journey song came from.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:01 12:01 10:01 10:01 1.20
0.85 20:12 08:10 09:37 09:51 2.05
0.85 29:07 08:55 10:30 10:03 2.90
1.21 40:08 11:01 09:06 09:46 4.11
1.20 12:01 12:01 10:01 10:01 1.20
0.85 20:12 08:10 09:37 09:51 2.05
0.85 29:07 08:55 10:30 10:03 2.90
1.21 40:08 11:01 09:06 09:46 4.11
Friday, April 19, 2019
3.03mi, 35:09, 19 APR 19, Springfield, Virginia
iThink:
Bob Mould, "I Fought"
WX at 6 AM (10) Apr 19 67.1 (19.5) 59.2 (15.1) 29.76 (1007) SSE 8 RH 75
Odometer 19: 9.5mi
Z2. Average/max heart rate = 136/151
Exhausted all week and only rowed once aside from this. I need to figure out how to get some energy back as I am more or less out of gas all the time. I had to force myself to get up and do this lest I go the entire week without running.
Splits
Bob Mould, "I Fought"
WX at 6 AM (10) Apr 19 67.1 (19.5) 59.2 (15.1) 29.76 (1007) SSE 8 RH 75
Odometer 19: 9.5mi
Z2. Average/max heart rate = 136/151
Exhausted all week and only rowed once aside from this. I need to figure out how to get some energy back as I am more or less out of gas all the time. I had to force myself to get up and do this lest I go the entire week without running.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 35:09 35:09 11:36 11:36 3.03
3.03 35:09 35:09 11:36 11:36 3.03
Monday, April 15, 2019
10,000m on Concept2 Model D, 46:18.1, 16 APR 19, Springfield, Virginia
iThink:
None as I was watching the first half of UMass-Towson on Lax Sports Network.
WX at 10 PM (2) Apr 15 49.5 (9.7) 28.4 (-2.0) 30.02 (1016) W 10 RH 43
Odometer 14B: 411.0mi
Z3 high. Average/max heart rate = 141/160
Not a great erg, but I should preface that I haven't been on it in a while. Maybe I need to start getting back on it again so I have some resistance work to offset the running. Also, it might help with more general weight-bearing work for the back, since the rehab workouts seem to have a side effect of reducing residual pain.
The hard part of watching lacrosse games on the erg is the amount of background noise the Concept2 generates. I don't want to crank up the volume too much at this hour.
Splits
Distance: 10000
Time: 46:18.1
Avg/500m: 02:18.9
Drag Factor: 114
Per Mile: 00:07:27
None as I was watching the first half of UMass-Towson on Lax Sports Network.
WX at 10 PM (2) Apr 15 49.5 (9.7) 28.4 (-2.0) 30.02 (1016) W 10 RH 43
Odometer 14B: 411.0mi
Z3 high. Average/max heart rate = 141/160
Not a great erg, but I should preface that I haven't been on it in a while. Maybe I need to start getting back on it again so I have some resistance work to offset the running. Also, it might help with more general weight-bearing work for the back, since the rehab workouts seem to have a side effect of reducing residual pain.
The hard part of watching lacrosse games on the erg is the amount of background noise the Concept2 generates. I don't want to crank up the volume too much at this hour.
Splits
Distance: 10000
Time: 46:18.1
Avg/500m: 02:18.9
Drag Factor: 114
Per Mile: 00:07:27
Saturday, April 13, 2019
5.35mi, 55:51, 13 APR 19, Springfield, Virginia
iThink:
Some very uncharacteristic song that I forgot after returning
Chris Roe, "The Fastest Men on Earth"
WX at 11 AM (15) Apr 13 70.0 (21.1) 63.0 (17.2) 30.11 (1019) ENE 6 RH 79
Odometer 18B: 355.4mi
Z3 high. Average/max heart rate = 151/169
Hard slow run as I haven't run except maybe once in the last week. This past week was utterly exhausting at work and I am completely crispy toast. Today was also a bit warmer and more humid, so I had to work harder.
Splits
Some very uncharacteristic song that I forgot after returning
Chris Roe, "The Fastest Men on Earth"
WX at 11 AM (15) Apr 13 70.0 (21.1) 63.0 (17.2) 30.11 (1019) ENE 6 RH 79
Odometer 18B: 355.4mi
Z3 high. Average/max heart rate = 151/169
Hard slow run as I haven't run except maybe once in the last week. This past week was utterly exhausting at work and I am completely crispy toast. Today was also a bit warmer and more humid, so I had to work harder.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:52 12:52 10:38 10:38 1.21
1.30 26:45 13:53 10:41 10:39 2.51
1.63 43:56 17:11 10:32 10:37 4.14
1.21 55:51 11:55 09:51 10:26 5.35
1.21 12:52 12:52 10:38 10:38 1.21
1.30 26:45 13:53 10:41 10:39 2.51
1.63 43:56 17:11 10:32 10:37 4.14
1.21 55:51 11:55 09:51 10:26 5.35
Tuesday, April 09, 2019
4.56mi, 46:36, 9 APR 19, Springfield, Virginia
iThink:
Johns Hopkins Pep Band playing Green Day, "Holiday"
WX at 6 AM (10) Apr 09 59 (15) 57 (14) 29.7 (1005) Calm mist RH 93
Odometer 18B: 350.0mi
Z3. Average/max heart rate = 147/164
First run in a while, at least post-PT test. Man, I am tired, and this was not a fast run. Fortunately, it didn't have to be.
Re: iThink, I'm still having post-Homecoming band afterglow.
Splits
Johns Hopkins Pep Band playing Green Day, "Holiday"
WX at 6 AM (10) Apr 09 59 (15) 57 (14) 29.7 (1005) Calm mist RH 93
Odometer 18B: 350.0mi
Z3. Average/max heart rate = 147/164
First run in a while, at least post-PT test. Man, I am tired, and this was not a fast run. Fortunately, it didn't have to be.
Re: iThink, I'm still having post-Homecoming band afterglow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:28 12:28 10:28 10:28 1.19
1.08 23:14 10:47 09:59 10:14 2.27
1.08 34:46 11:32 10:41 10:23 3.35
1.21 46:36 11:50 09:47 10:13 4.56
1.19 12:28 12:28 10:28 10:28 1.19
1.08 23:14 10:47 09:59 10:14 2.27
1.08 34:46 11:32 10:41 10:23 3.35
1.21 46:36 11:50 09:47 10:13 4.56
Thursday, April 04, 2019
Record APFT, 286 points, 4 APR 19, Arlington, VA
iThink: Bob Mould, "I Fought"
WX at 7 AM (11) Apr 04 48.0 (8.9) 37.0 (2.8) 30.41 (1029) Calm
Odometer 19: 6.5mi
Z4 high. Average/Max heart rate = no reading
I'm pretty sure I wouldn't have done anywhere close to what I ran last year, given my bad back, but I definitely exceeded expectations on this test. Body fat percentage was well within tolerances, so it's all good.
Splits:
Pushups: 67
Situps: 75
2MR: 15:47
WX at 7 AM (11) Apr 04 48.0 (8.9) 37.0 (2.8) 30.41 (1029) Calm
Odometer 19: 6.5mi
Z4 high. Average/Max heart rate = no reading
I'm pretty sure I wouldn't have done anywhere close to what I ran last year, given my bad back, but I definitely exceeded expectations on this test. Body fat percentage was well within tolerances, so it's all good.
Splits:
Pushups: 67
Situps: 75
2MR: 15:47
Sunday, March 31, 2019
4.10mi, 41:47, 31 MAR 19, Springfield, Virginia
iThink:
Bob Mould, "I Fought"
WX at N7 PM (23) Mar 31 50.0 (10.0) 22.6 (-5.2) 29.97 (1014) NW 21H32 RH 33
Odometer 19: 4.1mi
Z3. Average/max heart rate = 148/159
Recovery run today, but also breaking in new shoes. Going back to New Balance 880s after the Asics Gel-Cumulus 20s I had. I'll phase in the new shoes, as I have some time left on the old ones, but I needed an easy shift after yesterday's harder run. It's all downshift until the PT test on Thursday.
Splits
Bob Mould, "I Fought"
WX at N7 PM (23) Mar 31 50.0 (10.0) 22.6 (-5.2) 29.97 (1014) NW 21H32 RH 33
Odometer 19: 4.1mi
Z3. Average/max heart rate = 148/159
Recovery run today, but also breaking in new shoes. Going back to New Balance 880s after the Asics Gel-Cumulus 20s I had. I'll phase in the new shoes, as I have some time left on the old ones, but I needed an easy shift after yesterday's harder run. It's all downshift until the PT test on Thursday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:46 12:46 10:44 10:44 1.19
0.85 21:11 08:26 09:55 10:23 2.04
0.85 30:14 09:03 10:38 10:28 2.89
1.21 41:47 11:33 09:33 10:11 4.10
1.19 12:46 12:46 10:44 10:44 1.19
0.85 21:11 08:26 09:55 10:23 2.04
0.85 30:14 09:03 10:38 10:28 2.89
1.21 41:47 11:33 09:33 10:11 4.10
Saturday, March 30, 2019
6.04mi, 58:52, 30 MAR 19, Springfield, Virginia
iThink:
Bob Mould, "I Fought"
WX at Noon (16) Mar 30 66.9 (19.4) 42.4 (5.8) 29.99 (1015) SE 6 RH 40
Odometer 18B: 345.5mi
Z4. Average/max heart rate = 157/172
Today was tough! What I wasn't prepared for was a temperature 30F above what I've been used to running the last few weeks. Add the sun to that and I ran somewhat inconsistent pace, but still better than what I might've expected otherwise. I can't argue based on the splits.
Splits
Bob Mould, "I Fought"
WX at Noon (16) Mar 30 66.9 (19.4) 42.4 (5.8) 29.99 (1015) SE 6 RH 40
Odometer 18B: 345.5mi
Z4. Average/max heart rate = 157/172
Today was tough! What I wasn't prepared for was a temperature 30F above what I've been used to running the last few weeks. Add the sun to that and I ran somewhat inconsistent pace, but still better than what I might've expected otherwise. I can't argue based on the splits.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:46 11:46 09:43 09:43 1.21
2.34 34:31 22:46 09:44 09:43 3.55
1.28 47:23 12:52 10:03 09:49 4.83
1.21 58:52 11:28 09:29 09:45 6.04
1.21 11:46 11:46 09:43 09:43 1.21
2.34 34:31 22:46 09:44 09:43 3.55
1.28 47:23 12:52 10:03 09:49 4.83
1.21 58:52 11:28 09:29 09:45 6.04
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