5.85mi, 60:07, 31 JUL 21, Carlisle, Pennsylvania

iThink:
Farius, "Miami Love"

WX at 7 PM (23) Jul 31 79.0 (26.1) 54.0 (12.2) 29.92 (1013) SSE 6 RH 42

Odometer 21: 220.3mi

Z4.0. Average/max heart rate = 151/167

For what it's worth, it didn't feel like a zone 4 run. I felt good and started to accelerate near the end, but needed to keep this under control at the end. My head cold is really bad, and it's been difficult to sleep. But it feels good to open it up a bit outside.

Time to start experimenting with longer routes, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 17:01 17:01 10:30 10:30 1.62
1.86 35:46 18:45 10:05 10:17 3.48
2.37 60:07 24:21 10:16 10:17 5.85

5,000m on Concept2 Model D, 21:43, 30 JUL 21, Carlisle, Pennsylvania

iThink: none as I was watching the end of The Martian.

WX at 11 PM (3) Jul 30     75.0 (23.9)     51.1 (10.6)     29.98 (1015)     N 7

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 119/169 inaccurate

First erg in a very long while, but it was too late to run and I wanted to see how I felt as I've had a cold that has been absolutely killing me the last few days and unable to sleep. WHen I exercise, it opens it up a little bit, but it was back to normal afterwards, unfortunately.

Tonight's erg was remarkably faster than I intended, but the real proof will be in how I do on a more consistent basis. I seriously need to get more consistent as I've been detraining most of the last two months and it is not good.

Splits
Distance:    5000
Time:    21:43.0
Avg/500m:    02:10.3
Drag Factor:    110
Per Mile:    00:06:59

4.89mi, 51:36, 24 JUL 21, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song (Lovesick Melody)"

WX at 11 AM (15) Jul 24 81.0 (27.2) 63.0 (17.2) 30.1 (1019) E 7 RH 54

Odometer 21: 214.5mi

Z4.3. Average/max heart rate = 154/173

I've not run in so long that I'm starting to get thicc and am basically starting from scratch. So it begins again. Story of my life. This is a start. I might've benefited from starting earlier, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 31:21 31:21 10:27 10:27 3.00
1.89 51:36 20:15 10:43 10:33 4.89

4.16mi, 44:04, 7 JUL 21, Carlisle, Pennsylvania

iThink:
Chvrches, "Forever"

WX at 8 PM (0) Jul 07 90.0 (32.2) 68.0 (20.0) 29.91 (1012) SSW 10 RH 49

Odometer 21B: 4.1mi

Z4.1. Average/max heart rate = 152/164

A threshold pace run but what made it unusual was its being stacked with lifting. Today was still hot, and I am pleasantly surprised at what pace I'm running in the heat. I need to eventually start ramping up mileage again.

Lifting earlier today:

Bench press 10/10/10 @115
Dumbbell row 10/10/10 @40
Overhead barbell press 10/8 @80
Deadlift 10/10/10 @155
Dumbbell arm curl 10/10 @15
Dumbbell arm curl 10/10 @15

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 23:21 23:21 10:40 10:40 2.19
1.97 44:04 20:43 10:31 10:36 4.16

4.05mi, 42:51, 6 JUL 21, Carlisle, Pennsylvania

iThink:
Paramore, "Stop This Song (Lovesick Melody)"

WX at 8 PM (0) Jul 06 91.0 (32.8) 66.9 (19.4) 29.94 (1013) W 7 RH 44

Odometer 21: 209.6mi

Z3.6. Average/max heart rate = 151/166

Second run just to keep momentum. It was hot, and I was expecting to suck. Ironically, I ran faster than yesterday when the weather was better. Surprising. What wasn't surprising was how much harder I was working on today's run. I did stop by a site for Lincoln Cemetery, which was pretty neat. There's a lot of history in Carlisle. Just gotta look for it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.08 21:51 21:51 10:30 10:30 2.08
1.97 42:51 21:00 10:39 10:35 4.05

4.07mi, 43:29, 5 JUL 21, Carlisle, Pennsylvania

iThink:
Title Fight, "You Can't Say Kingston Doesn't Love You"
Asia, "Bury Me In Willow"

WX at 10 AM (14) Jul 05 78.1 (25.6) 64.9 (18.3) 30.05 (1017) Variable 3 haze RH 64

Odometer 21: 205.5mi

Z3.6. Average/max heart rate = 145/167

First run in three weeks. I have moved, and didn't work out just about at all since starting to pack. Ughhhh. The road to recovery starts today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.90 20:18 20:18 10:41 10:41 1.90
2.17 43:29 23:11 10:41 10:41 4.07

5.5mi, 56:36, 18 JUN 21, Springfield, Virginia

iThink:
High On Stress, "Nothing Can Change You"

WX at 10 AM (14) Jun 18 75.2 (24.0) 53.1 (11.7) 30.06 (1017) S 9 RH 46

Odometer 21: 201.4mi

Z3.8 estimated. Average/max heart rate = no reading.

Slow and gritty, but at least I did 5.5. Better than nothing!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:21 12:21 10:17 10:17 1.20
1.54 28:06 15:45 10:14 10:15 2.74
1.55 44:29 16:23 10:34 10:22 4.29
1.21 56:36 12:07 10:00 10:17 5.50

6.07mi, 63:08, 17 JUN 21, Springfield, Virginia

iThink:
The Cavedogs, "You're Put Away"

WX at 10 AM (14) Jun 17 71.6 (22.0) 41.7 (5.4) 30.05 (1017) NNE 3 RH 33

Odometer 21: 195.9mi

Z3.8 estimated. Average/max heart rate = no reading.

I junked my heart rate monitor strap as it was reading way out of control today. Otherwise, I was ok. Not fast, not slow. This was in the morning because I didn't run last night. Oh well.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:47 12:47 10:34 10:34 1.21
2.10 34:01 21:14 10:07 10:17 3.31
1.55 50:44 16:42 10:47 10:26 4.86
1.21 63:08 12:25 10:15 10:24 6.07

4.09mi, 45:47, 15 JUN 21, Springfield, Virginia

iThink:
Bear McCreary, "Storming New Caprica"

WX at 20:56 W 6 10.00 Partly Cloudy SCT110 72 56 57% NA NA 29.84 1010.7

Odometer 21: 189.8mi

Z3.4. Average/max heart rate = 138/152

Late entry, very slow run as I was recovering. Or just slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:49 13:49 11:25 11:25 1.21
0.83 22:51 09:02 10:53 11:12 2.04
0.84 32:41 09:50 11:42 11:21 2.88
1.21 45:47 13:06 10:49 11:12 4.09

5.51mi, 58:05, 14 JUN 21, Springfield, Virginia

iThink:
Ministry, "Hero"

WX at 9 PM (1) Jun 14 77.2 (25.1) 70.9 (21.6) 29.73 (1006) SE 5 RH 80

Odometer 21: 185.7mi

Z3.8. Average/max heart rate = 148/163

First run in a long while. I was not feeling very fast, and today was kind of slow in any event, so I was a bit cautious. I was also feeling a little tight after sitting in a car for a bit, so I decided to see how I felt, and ended up running a bit stronger than I expected-- at least in terms of effort. I am having to work off my sins from the last few days, so it's going to take a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:39 12:39 10:27 10:27 1.21
1.54 28:35 15:56 10:21 10:24 2.75
1.54 45:24 16:49 10:55 10:35 4.29
1.22 58:05 12:41 10:24 10:33 5.51

5.49mi, 57:54, 8 JUN 21, Springfield, Virginia

iThink:
The Cure, "A Forest" (Concert)
The Cure, "A Forest" (Tree Mix)
The Cure, "A Forest" (Birmingham 1985)
The Cure, "A Forest" (In Orange)

WX at 9 PM (1) Jun 08 81.7 (27.6) 73.8 (23.2) 30.02 (1016) S 5 RH 77

Odometer 21: 180.2mi

Z4.0. Average/max heart rate = 151/174

Today was hot and sticky. I did not have a great time, but I needed to get at it. Nice to have multiple cuts of "A Forest" on shuffle in the iThink, though. Time to get acclimated to the heat again, I guess.

Lifting two days ago:

Overhead barbell press 10/8/6 @75
Deadlift 10/10/10 @165
Dumbbell bench iso press 7/6/5 @40
Dumbbell row 10/10/10 @40
Gravitron pullup 10/10/10 @80
Plate-loaded leg press 15/12/10 @290
GHD Situp 20/18/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:41 10:41 1.20
1.53 28:43 15:53 10:23 10:31 2.73
1.55 45:15 16:32 10:40 10:34 4.28
1.21 57:54 12:39 10:27 10:33 5.49

7.08mi, 75:27, 4 JUN 21, Springfield, Virginia

iThink:
Joe Stump, "Speed Metal Messiah"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at Noon (16) Jun 04 79.7 (26.5) 68.2 (20.1) 29.95 (1014) WSW 5 RH 67

Odometer 20: 174.7mi

Z4.2. Average/max heart rate = 153/170

I should've gone earlier, but I was doing stuff beforehand. It's been a long time since I've run close to the mid-day and it was hot compared to previous turns out running. I was sweating up a storm and still sweating. My HRM started going haywire at the end, so my top end is an estimate. I decided discretion was the better part of valor in this case.. Really hot,

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:55 12:55 10:41 10:41 1.21
1.62 29:30 16:35 10:14 10:25 2.83
1.40 44:54 15:24 11:00 10:37 4.23
1.64 62:53 17:59 10:58 10:43 5.87
1.21 75:27 12:34 10:23 10:39 7.08

5.5mi, 57:54, 2 JUN 21, Springfield, Virginia

iThink:
The Posies, "Grant Hart"
Hüsker Dü, "Chartered Trips"

WX at 10 PM (2) Jun 02 69.4 (20.8) 59.5 (15.3) 30.13 (1020) SE 7 RH 70

Odometer 21: 167.6mi

Z3.3. Average/max heart rate = 142/159

After a few days of rest (and a day off enforced after getting a platelet-enriched plasma shot to my left elbow tendons), I decided to grind out 5.5. Today was a day where it was straight up negative splits, which is remarkable given that leg 3 is mostly uphill.

I have no idea what sparked the Hüsker Dü onslaught tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:23 13:23 11:04 11:04 1.21
1.54 29:33 16:10 10:30 10:45 2.75
1.54 46:00 16:26 10:41 10:43 4.29
1.21 57:54 11:55 09:51 10:32 5.50

1.43+4.12mi, 14:00+43:35, 29 MAY 21, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Kazumi Totaka, "Wii Shop Channel Main Theme"

WX at 5 PM (21) May 29 51 (11) 48 (9) 30.05 (1017) NNE 3 light rain RH 89

Odometer 21: 162.1mi

Z3.4. Average/max heart rate = 143/165

My legs are still tired. Was bringing back my bike from the shop, and decided to follow up with another four easy. Still grinding it out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 14:00 14:00 09:47 09:47 1.43

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:01 13:01 10:45 10:45 1.21
0.84 21:39 08:38 10:17 10:34 2.05
0.85 31:14 09:35 11:16 10:46 2.90
1.22 43:35 12:21 10:08 10:35 4.12

7.07mi, 76:25, 27 MAY 21, Springfield, Virginia

iThink:
The Replacements, "Hayday"
George Sanger, "Defend Mission"

WX at 8 PM (0) May 27 73.0 (22.8) 63.0 (17.2) 29.95 (1014) Calm RH 71

Odometer 21: 156.6mi

Z3.3. Average/max heart rate = 142/161

My legs were very tired at first. That was not very encouraging, but they loosened up by 35 minutes in. Not very fast, and I was head down most of the time so I might've done better to go lighter, but I had time, so I took it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:15 13:15 11:02 11:02 1.20
0.91 22:53 09:38 10:36 10:51 2.11
2.12 45:36 22:43 10:43 10:47 4.23
1.63 63:34 17:58 11:01 10:51 5.86
1.21 76:25 12:51 10:37 10:49 7.07

5.5mi, 58:45, 25 MAY 21, Springfield, Virginia

iThink:
Ministry, "Hero"
Ministry, "N.W.O."

WX at 10 PM (2) May 25 70.7 (21.5) 65.3 (18.5) 30.16 (1021) SSE 6 RH 83

Odometer 21: 149.5mi

Z3.3. Average/max heart rate = 142/154

I didn't feel like going very hard, so I went what I felt was just below anaerobic threshold pace, and I felt all right tonight. I was glad I got this in as I felt good, but I didn't feel very ambitious, so I was going to do 5.5mi of easy run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:48 12:48 10:35 10:35 1.21
1.54 28:50 16:01 10:24 10:29 2.75
1.54 45:56 17:06 11:06 10:42 4.29
1.21 58:45 12:49 10:35 10:41 5.50

8,000m on Concept2 Model D, 35:38.9, 24 MAY 21, Springfield, Virginia

 iThink: none as I was watching a replay of the Virginia-Georgetown game.

WX at 10 PM (2) May 24     59.2 (15.1)     57.2 (14.0)     30.3 (1026)     Calm

Odometer 14B: 411.0mi

Z3.1.  Average/max heart rate = 140/154

The zone is lower than how I felt, but I wasn't expecting to pull 2:11/500m not going super hard either. I would normally run, but I didn't feel like running at night when it was post-rainy.

Splits
Distance:    8000
Time:    35:38.9
Avg/500m:    02:13.7
Drag Factor:    123
Per Mile:    00:07:10

4.11mi, 43:11, 23 MAY 21, Springfield, Virginia

iThink:
Ministry, "Hero"
The Moog Cookbook, "Cat Scratch Fever"

WX at 10 PM (2) May 23 82.9 (28.3) 63.5 (17.5) 30 (1015) WNW 6 RH 51

Odometer 21: 144.0mi

Z3.8. Average/max heart rate = 149/164

I've been having a lot more difficulty wanting to get off my ass and get something in. I did lift yesterday, and I was sore as it was the first time I'd lifted really in the last three weeks. Today was not particularly fast, but it was warm, and I think that accounted for the increased intensity relative to speed.

Lifting yesterday:
Dumbbell bench iso press 7/6/5 @35
Dumbbell row 10/8/9 @35
Overhead barbell press 10/8/6 @75
Hex Bar Deadlift 5/5/5 @200
Hex Bar Deadlift 10/10/10 @60
Lat Pulldown 12/10/8 @85
GHD Situp 15/15/15 @BW


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:01 13:01 10:45 10:45 1.21
0.84 21:44 08:43 10:22 10:36 2.05
0.85 31:04 09:21 11:00 10:43 2.90
1.21 43:11 12:07 10:01 10:31 4.11

5.51mi, 56:04, 20 MAY 21, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"
Touché Amoré, "I'll Be Your Host"

WX at 9 PM (1) May 20 69.3 (20.7) 41.9 (5.5) 30.44 (1030) SE 7 RH 36

Odometer 21: 139.9mi

Z4.1. Average/max heart rate = 152/164

Wasn't sure how I was going to feel after moving Kid 2 out of college yesterday. My left elbow tendonitis was really flaring up, which was not very fun. Today I felt pretty good, although I was going harder than I felt like I was going. This is not necessarily a bad thing, or maybe it is.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:37 12:37 10:25 10:25 1.21
1.54 28:02 15:25 10:01 10:12 2.75
1.55 44:22 16:20 10:32 10:19 4.30
1.22 56:04 11:42 09:36 10:09 5.52

7.12mi, 73:30, 18 MAY 21, Springfield, Virginia

iThink:
Marti Jones, "Neverland" (A dB's cover by Don Dixon's wife!)
Ariana Grande feat. Zedd, "Break Free (Jon Electra remix)"
Above and Beyond feat. Oceanlab, "On A Good Day (Daniel Kandi remix)"

WX at 7 PM (23) May 18 76.5 (24.7) 48.2 (9.0) 30.28 (1025) S 6 RH 36

Odometer 21: 134.4mi

Z3.7. Average/max heart rate = 147/161

Not fast, but long and thus difficult since it's the first time I've run 7 in a while. My legs are still feeling two days ago but this was intended to be lard burning, although I loosened up around the 40-45 minute mark, and felt a lot better at the end. I was slightly dehydrated, so there's that. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:38 18:38 10:18 10:18 1.81
1.01 29:28 10:51 10:44 10:27 2.82
1.54 45:10 15:42 10:11 10:22 4.36
1.55 61:37 16:27 10:37 10:26 5.91
1.21 73:30 11:53 09:49 10:19 7.12