4,000m on Concept2 Model D, 17:28.3, 30 JUN 19, Quantico, Virginia

iThink: none

WX at      11 AM (15) Jun 30     88.0 (31.1)     69.1 (20.6)     29.9 (1012)     NNW 15

Odometer 19: 32.8mi

Z3.  Average/max heart rate = 123/160

4km as I decided to cut it short 1km as I was introducing someone else to the erg and they stopped at 3km.  No worries, but no reason to go the full distance as I was essentially in personal trainer mode.  Last 500m or so I decided to crank harder.

This erg pulls faster than the one at home.

Splits
Distance:    4000
Time:    17:28.3
Avg/500m:    02:11.0
Drag Factor:    120
Per Mile:    00:07:02

3.93mi, 42:57, 28 JUN 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Letters to Cleo and Charlie Chesterman, "You Dirty Rat"

WX at 6 AM (10) Jun 25 71.8 (22.1) 70.5 (21.4) 29.8 (1009) Calm

Odometer 19: 30.8mi

Z3. Average/max heart rate = 146/171

Looking forward to the last day of the most punishing job I've ever had in the Army.

More wogging today.  The road to recovery continues, however slowly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:43 13:43 11:20 11:20 1.21
0.76 22:09 08:26 11:06 11:14 1.97
0.75 30:57 08:48 11:44 11:23 2.72
1.21 42:57 12:00 09:55 10:56 3.93

4.1mi, 43:38, 24 JUN 19, Springfield, Virginia

iThink:
The Delphines, "I Want You the Way I Want You Not How You Are"

WX at 24 05:56 Calm 10.00 Fair CLR 63 61 94% NA NA 29.90 1012.8

Odometer 19: 26.9mi

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

Rolling the dice with a second run in three days. Let's see how the back fares. I'd be embarrassed with the times except for the fact that I'm basically starting from scratch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:13 13:13 10:55 10:55 1.21
0.84 21:55 08:42 10:22 10:41 2.05
0.84 31:23 09:28 11:16 10:52 2.89
1.21 43:38 12:15 10:08 10:39 4.10

4.11mi, 46:39, 22 JUN 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (15) Jun 22 75.9 (24.4) 53.1 (11.7) 30.02 (1016) NW 9 RH 44

Odometer 19: 22.8mi

Z3. Average/max heart rate = 153/173

First run since April 25. I'm going out on a limb and trying this as the back was feeling better and I was going to go easy. So I did, in the hopes I'm not getting crippling back pain in the future. I don't really care what pace I was going so long as I got one in.

It also didn't help that the basement was flooded last week and I haven't done any cardio in over a week.  It has been not great.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:21 13:21 11:08 11:08 1.20
0.84 22:38 09:17 11:03 11:06 2.04
0.84 32:44 10:06 12:02 11:22 2.88
1.22 46:39 13:55 11:25 11:23 4.10

10,000m on Concept2 Model D, 44:18.6, 15 JUN 19, Quantico, Virginia

iThink:
The Alarm, "Strength"
Iron Maiden, "Aces High"

WX at      Noon (16) Jun 15     79.0 (26.1)     53.1 (11.7)     30.14 (1020)     SW 12

Odometer 14B: 411.0mi

Z3-Z4 finish.  Average/max heart rate = no reading

First cardio work all week.  It has fucking sucked that goddamn bad.

Splits
Distance:    10000
Time:    44:18.6
Avg/500m:    02:12.9
Drag Factor:    121
Per Mile:    00:07:08

15,000m on Concept2 Model D, 1:08:32.9, 8 JUN 19, Springfield, Virginia

iThink: None

WX at      4 PM (20) Jun 08     81.3 (27.4)     61.3 (16.3)     30.07 (1018)     SE 12

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 149/177

Easy start but surprisingly hard finish as I was watching 'The History of Time Travel' on Amazon Prime while I was erging.  The end credits turned into a hard pull to finish before they concluded.

Splits
Distance:    15000
Time:    1:08:32.9
Avg/500m:    02:17.1
Drag Factor:    132
Per Mile:    00:07:21

10,000m on Concept2 Model D, 47:09.0, 5 JUN 19, Springfield, Virginia

iThink:
Green Day, "Holiday"
Journey, "Don't Stop Believing"

WX at 6 AM (10) Jun 05     63.0 (17.2)     54.5 (12.5)     29.97 (1014)     Calm

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 142/150

I was deliberately controlling pace and stroke to stay below anaerobic threshold.  I touched 150bpm just for an instant.  The objective today was to burn lard, especially since I was pulling so close to last night's session.

Splits
Distance:    10000
Time:    47:09.0
Avg/500m:    02:21.5
Drag Factor:    129
Per Mile:    00:07:35

7,000m on Concept2 Model D, 31:58, 4 JUN 19, Springfield, Virginia

iThink: None.

WX at 9 PM (1) Jun 04     66.6 (19.2)     53.1 (11.7)     30.04 (1017)     SSE 5

Odometer 14B: 411.0mi

Z3 start, Z4 finish.  Average/max heart rate = 144/160

I have not done shit on the erg. And I'm starting to lard out.

No iThink as I was watching a documentary about a Marine BLT from 31 MEU in Fallujah in 2004 on Amazon Prime.

The Older Daughter just graduated from high school today and I'm still trying to come to terms with it.

I didn't feel like grinding out 10km if I'm going to reattack in less than 12 hours.

Splits
Distance:    7000
Time:    31:58.0
Avg/500m:    02:17.0
Drag Factor:    130
Per Mile:    00:07:21

10,000m on Concept2 Model D, 45:47.8, 2 JUN 19, Springfield, Virginia

iThink: None.

WX at 8 AM (12) Jun 02     68.9 (20.5)     62.8 (17.1)     29.77 (1008)     Calm RH 80

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 143/179

First endurance work since in almost a week.  It has been that rough of a week and when I intended to do it last night, I was too exhausted.

I need to get back into endurance work but the liabilities I incur with running are a real handicap.

No iThink as I was watching college rugby Sevens this morning on the glass tit.

Splits
Distance:    10000
Time:    45:47.8
Avg/500m:    02:17.4
Drag Factor:    125
Per Mile:    00:07:22

10,000m on Concept2 Model D, 45:28.8, 28 MAY 19, Springfield, Virginia

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

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

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

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

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

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

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

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

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

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

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