5.0mi, 52:40, 24 DEC 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Alvvays, "He's On The Beach"

WX at 10 AM (15) Dec 24 49.3 (9.6) 32.9 (0.5) 30.12 (1019) N 5 RH 53

Odometer 19: 240.5mi

Z4. Average/max heart rate = 148/160

Oh, did this not feel great. First time running not on the dreadmill in a long while and it makes a biiiiiiiiiig difference. Such is the price of recovery.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:48 12:48 10:40 10:40 1.20
1.29 26:08 13:20 10:20 10:30 2.49
1.29 40:08 14:00 10:51 10:37 3.78
1.22 52:40 12:32 10:16 10:32 5.00

3.0mi on dreadmill, 27:50, 22 DEC 19, Quantico, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 11 AM (16) Dec 22 35 (2) 30.46 (1031) S 5 haze

Odometer 19: 235.5mi

Z4. Average/max heart rate = 170/196 inaccurate

Abbreviated strength work since I did some yesterday, but ran 3 on the dreadmill somewhat hard, or at least an anaerobic pace. First mile was bumpy as usual but after halfway it was much easier.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6 iso hold @40
Dumbbell row 10/8 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @260
Landmine squat 12/10/8 @25
Single leg deadlift 12/10/8 @15
GHD sit-up 20
Iso sit-up on bench 20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:46 09:21 09:21 09:23 2.00
1.00 27:50 09:04 09:04 09:17 3.00

2.0mi on dreadmill, 19:06, 21 DEC 19, Fort Belvoir, Virginia

iThink:
Kirsty MacColl, "He's On The Beach"

WX at Noon (17) Dec 21 35.8 (2.1) 20.3 (-6.5) 30.56 (1034) SW 3

Odometer 19: 231.7mi

Z3. Average/max heart rate = 171/183 inaccurate

First workout in a few days and I realize if I don't work out every other day at least, my back pays for it.  Big time.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Linear Leg Press 15/12/10 @250
Landmine squat 12/10/8 @25
Single leg deadlift 12/10/8 @15
GHD sit-up 25/20/15

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:06 09:25 09:25 09:33 2.00

2.0mi, 18:50, 17 DEC 19, Arlington, Virginia

iThink:
Bob Mould, "I Fought"

WX at 1 PM (18) Dec 15 55.9 (13.3) 30.9 (-0.6) 29.95 (1014) W 16

Odometer 19: 229.2mi

Z3. Average/max heart rate = 159/175 inaccurate

Easy run after lifting. I was pressed for time and I wanted to do an easy run, so nothing too crazy. I didn't care if people passed me.

Hex bar deadlift 5/5/5 @210, getting easier
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @230
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-up 20/20
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:21 02:21 09:25 09:25 0.25
0.25 04:47 02:26 09:44 09:34 0.50
0.25 07:10 02:23 09:32 09:34 0.75
0.25 09:35 02:25 09:40 09:35 1.00
0.25 11:58 02:22 09:28 09:34 1.25
0.25 14:16 02:19 09:14 09:31 1.50
0.25 16:34 02:18 09:13 09:28 1.75
0.25 18:50 02:16 09:04 09:25 2.00

2.0mi, 19:04, 15 DEC 19, Quantico, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2

WX at 11 AM (16) Dec 15 51.1 (10.6) 36.0 (2.2) 29.98 (1015) SSW 9

Odometer 19: 226.2mi

Z3 high. Average/max heart rate = 147/161

Short run to catalyze some lard burnage after lifting. Left arm still hurts. This is not encouraging.  On the other hand, I'm making reasonable progress on the ACFT events, so I am reasonably confident I'll meet the combat arms standards that is my stretch goal.  My requirement is to meet minimums, but I don't have to do that yet.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @250/230/230
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Deadbug 20/20/20
Leg tuck 8

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:04 09:23 09:23 09:32 2.00

3.0mi, 26:48, 11 DEC 19, Arlington, Virginia

iThink:
Kirsty MacColl, "You Just Haven't Earned It, Baby"

WX at 5 PM (22) Dec 11 39.9 (4.4) 17.1 (-8.3) 30.42 (1030) WNW 9

Odometer 19B: 102.0mi

Z4. Average/max heart rate = 159/176

My back started to hurt earlier today and didn't quite get to the gym as early as I'd have liked but I still got it in. My left arm legitimately hurts and I am now avoiding anything that strains the forearm. That means no pullups or lat pulldown. However, I did run negative splits, although I deliberately started easy.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Dumbbell Goblet Squat 15/12/10 @35
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-ups 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:25 02:25 09:42 09:42 0.25
0.25 04:47 02:22 09:26 09:34 0.50
0.25 07:06 02:19 09:16 09:28 0.75
0.25 09:23 02:17 09:08 09:23 1.00
0.25 11:37 02:14 08:58 09:18 1.25
0.25 13:51 02:13 08:54 09:14 1.50
0.25 16:06 02:16 09:02 09:12 1.75
0.25 18:22 02:15 09:02 09:11 2.00
0.25 20:31 02:09 08:37 09:07 2.25
0.25 22:39 02:08 08:30 09:03 2.50
0.25 24:44 02:06 08:23 09:00 2.75
0.25 26:48 02:03 08:13 08:56 3.00

10,000m on Concept2 Model D, 45:30, 10 DEC 19, Springfield, Virginia

iThink: None.

WX at      9 PM (2) Dec 10     44 (7)     39 (4)     30.12 (1019)     NW 8     light rain

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 139/157

Finished watching First Man.  Pretty good film.  Didn't make it to the gym, so I needed to get something in today.  Not a substitute for strength work by any stretch, but better than nothing, and probably safer than running, even if the weather was good.

I was deliberately not going hard, and the only reason I broke anaerobic threshold was to try to finish in 45:30.

Splits
Distance:    10000
Time:    45:30.0
Avg/500m:    02:16.5
Drag Factor:    138
Per Mile:    00:07:19

10,000m on Concept2 Model D, 44:16.2, 9 DEC 19, Springfield, Virginia

iThink: none

WX at 7 PM (0) Dec 09     46 (8)     44 (7)     29.85 (1010)     S 3     light rain

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 145/161

First erg in what seems like forever.  I didn't get around to hitting the gym and it's too wet outside to run, so 10km on the erg it is.  I was watching portions of First Man, which is a well-done film, but it is hard for me to watch the part of the film that covers the January 27, 1967 Apollo 1 accident.  I pulled a lot harder during that scene, an indicator that maybe I have a lot of progress still left before I can put some of my demons to rest.  If I ever can.

My left arm still hurts from the damn fool pullups I did last Friday.  Dammit.

Splits
Distance:    10000
Time:    44:16.2
Avg/500m:    02:12.8
Drag Factor:    136
Per Mile:    00:07:07

4.0mi, 37:56, 8 DEC 19, Quantico, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2

WX at 11 AM (16) Dec 08 37 (3) 30.53 (1033) Calm

Odometer 19: 223.2mi

Z4. Average/max heart rate = 155/182 inaccurate

First run in a while, with some lifting. I managed to set back all the progress I'd made in trying to fix my left forearm when I did pullups two days ago. Today I substituted rope pulldowns for the lat pulldowns but I'm being judicious now, since I managed to fuck up three weeks worth of rehab work. Goddammit.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75/80
Rope lat pulldown 10/10/8 @ 50
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 15/15
Deadbug 20/20
ACFT leg tuck 8

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 09:40 2.00
1.00 28:41 09:22 09:22 09:34 3.00
1.00 37:56 09:14 09:14 09:29 4.00

4.53mi, 44:55, 3 DEC 19, Washington, DC

iThink:
Max, "Aim"

WX at 3 PM (20) Dec 03 48.0 (8.9) 28.0 (-2.2) 29.7 (1005) NW 12G23 RH 46

Odometer 19B: 98.5mi

Z4. Average/max heart rate = 155/174

My back started to seriously hurt, so I was trying to get some work in to offset it. It was done, though, and it was going to continue to suck for a while, but at least I got something in.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @80
Gravitron pullup 12/10/8 @ 50
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 15/15
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.97 10:11 10:11 10:30 10:30 0.97
1.30 22:24 12:12 09:23 09:52 2.27
1.30 35:31 13:07 10:05 09:57 3.57
0.96 44:55 09:24 09:48 09:55 4.53

2mi, 21:32, 30 NOV 19, Quantico, Virginia

iThink:
John Waite, "Change"

WX at Noon (17) Nov 30 44 (7) 30.1 (1019) ENE 5

Odometer 19: 218.2mi

Z3. Average/max heart rate = 146/supposedly 179 but not likely

Slow recovery run on the dreadmill after doing some lifting. I felt like I was going harder than I should've, but it certainly wasn't very fast, by design.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75
Gravitron pullup 12/10/8 @60
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 20/15
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:32 10:44 10:44 10:46 2.00

8.21mi, 88:45, 29 NOV 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet (End Credits)"
Game Theory, "Last Day That We're Young"

WX at 3 PM (20) Nov 29 51.8 (11.0) 23.5 (-4.7) 30.18 (1022) N 6 RH 32

Odometer 19: 215.2mi

Z3 high. Average/max heart rate = 146/160

Goal was LSD, which it was long, but not quite as slow as I'd expected. This was long enough where I think I was starting to get some glycogen regenesis at the end, or maybe I just had momentum to get back home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:05 13:05 10:49 10:49 1.21
1.29 27:25 14:20 11:07 10:58 2.50
2.25 51:33 24:09 10:44 10:51 4.75
2.04 73:49 22:15 10:54 10:52 6.79
1.42 88:45 14:57 10:31 10:49 8.21

5,000m on Concept2 Model D, 22:38.6, 28 NOV 19, Springfield, Virginia

iThink:
John Waite, "Change"

WX at 11 AM (16) Nov 28     48.0 (8.9)     27.7 (-2.4)     30.1 (1019)     NW 17G24 RH 44

Odometer 19: 207.0mi

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

Lifting to keep the back pain away and some cardio to catalyze the fat burn.  Today actually would be a good day to run even with the wind, but I didn't feel like it.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @70
Lat Pulldown 12/10/8 @120
Dumbbell goblet squat 15/12/10 @35
Backward lunges 12/10 @BW
Iso sit-ups 20/18/15

Splits
Distance:    5000
Time:    22:38.6
Avg/500m:    02:15.9
Drag Factor:    100
Per Mile:    00:07:17

5.9mi, 60:14, 27 NOV 19, Washington, DC

iThink:
A Day to Remember, "All I Want"
Michael Kamen, Band of Brothers Suite No. 2

WX at 3 PM (20) Nov 27 57.0 (13.9) 50.0 (10.0) 29.71 (1006) SSW 21G28 RH 77

Odometer 19B: 93.5mi

Z4. Average/max heart rate = 152/189

Only running today, putting in a down payment on whatever horrific sins I'm about to commit at Thanksgiving dinner. Not fast, but I was also doing a little people watching as I ran around the Washington Monument and back.

Readings are coming straight off the Garmin Forerunner 235, so not that accurate, as I didn't wear a chest strap today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 09:35 09:35 10:05 10:05 0.95
1.55 25:04 15:29 09:59 10:02 2.50
0.99 34:49 09:45 09:51 09:59 3.49
1.44 49:34 14:45 10:15 10:03 4.93
0.97 60:14 10:40 11:00 10:13 5.90

2.125mi, 18:45, 26 NOV 19, Arlington, Virginia

iThink:
Journey, "Only The Young"
John Waite, "Change"

WX at 5 PM (22) Nov 22 53.1 (11.7) 36.0 (2.2) 29.92 (1013) NNW 14

Odometer 19B: 87.5mi

Z4. Average/max heart rate = no reading

Day of lifting. I needed some catharsis, so I did that and added two miles of running at the back end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.13 18:45 09:40 08:33 08:48 2.13

4.0mi on dreadmill, 37:46, 24 NOV 19, Quantico, Virginia

iThink:
A Day to Remember, "All I Want"
Sisters of Mercy feat. Ofra Haza, "The Temple of Love"

WX at 11 AM (16) Nov 24 48 (9) 29.61 (1002) NW 18

Odometer 19: 206.0mi

Z4. Average/max heart rate = 160/170

Day of significant lifting, although my left arm still suffers from tendonitis. I needed to get some work in, and I did, mostly to offset the Waffle House All-Star Special I ate this morning

Also, today was entirely too hard based on HRM reading.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:03 09:29 09:29 09:31 2.00
1.00 28:31 09:29 09:29 09:30 3.00
1.00 37:46 09:14 09:14 09:26 4.00

10,000m on Concept2 Model D, 45:08.5, 22 NOV 19, Springfield, Virginia

iThink: none.

WX at 10 PM (3) Nov 22     39.9 (4.4)     30.6 (-0.8)     30.08 (1018)     Calm

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 145/159

First time on the erg in a while, but I didn't get a chance to go to the gym, due to some wholly avoidable churn at work.  It's not my fault, but I had to fix it.

I was watching Band of Brothers episode 1 while I was erging to sort of get in the mood.  The OPFOR Cdr wasn't feeling it, and was stomping on the floor.  Fortunately, the baseline noise from the erg is loud anyway.


Splits
Distance:    10000
Time:    45:08.5
Avg/500m:    02:15.4
Drag Factor:    138
Per Mile:    00:07:16

3.25mi, ~32min, 21 NOV 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 5 PM (22) Nov 21 51.1 (10.6) 36.0 (2.2) 30.14 (1020) S 8 RH 56

Odometer 19B: 85.0mi

Z3. Average/max heart rate = no reading

I needed to get in a little easier run than the day before, so I got one in. I forgot to bring my Garmin Forerunner 235. Oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.24 32:00 32:00 09:53 09:53 3.24

4.46mi, 42:33, 20 NOV 19, Washington DC

iThink:
Touché Amoré, "Palm Dreams"

WX at 11 AM (16) Nov 07 54.0 (12.2) 42.1 (5.6) 30.18 (1022) SSW 10 RH 64

Odometer 19B: 81.6mi

Z4. Average/max heart rate = 172/186 inaccurate

First workout at work and I decided to top it with a hard run. Hard but not killer run, and I enjoyed it. Not as fast as I'd like, but still good. I've reverted to some old workouts given my left arm tendinitis, but the weight work felt all right. Better to revert than to stop altogether.

The run was from the Pentagon to around the Jefferson Memorial, so a little hilly and very breezy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.28 02:43 02:43 09:42 09:42 0.28
1.02 12:30 09:47 09:35 09:37 1.30
1.88 30:28 17:58 09:34 09:35 3.18
1.01 39:59 09:31 09:25 09:33 4.19
0.27 42:33 02:34 09:31 09:33 4.46

4.09mi, 42:02, 18 NOV 19, Springfield, Virginia

iThink:
Michael Kamen, "Main Theme" from Band of Brothers

WX at 6 AM (11) Nov 18 39.9 (4.4) 35.8 (2.1) 29.9 (1012) NNW 3 RH 84

Odometer 19: 200.9mi

Z3 high. Average/max heart rate = 150/166

This is literally my first cardio work in 11 days. The vagaries of work have been that brutal. The last strength work I did was two days ago, using the dumbbells and mats in a hotel while traveling. It doesn't help that I have tendonitis of the left forearm, so that has really put a dent in the strength work when it hurts to pull down or grab hard with the left hand.

Splits aren't great, but they are improved some by weather, as the conditions are nice and I didn't go overboard on snivel gear.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:43 12:43 10:36 10:36 1.20
0.84 21:17 08:33 10:11 10:26 2.04
0.84 30:24 09:07 10:51 10:33 2.88
1.21 42:02 11:39 09:37 10:17 4.09