8.15mi, 84:25, 31 OCT 21, Carlisle, Pennsylvania

iThink:
Morrissey, "Suedehead"
Morrissey, "Every Day Is Like Sunday"

WX at 16:56 W 10 10.00 Overcast FEW038 OVC050 61 47 60% NA NA 29.74 1007.3

Odometer 21: 281.1mi

Z3.8. Average/max heart rate = 149/165

Long, but not as slow as expected. I felt all right after the start, and once warmed up, this turned into a good run with quick turnover. The weather was fall and overcast, so the two iThinks were absolutely on point.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 16:34 16:34 10:10 10:10 1.63
2.13 39:14 22:40 10:39 10:26 3.76
0.92 48:30 09:16 10:05 10:22 4.68
1.83 67:17 18:47 10:16 10:20 6.51
1.64 84:25 17:08 10:27 10:21 8.15

13,000m on Concept2 Model D, 60:23.5, 30 OCT 21, Carlisle, Pennsylvania

 iThink: None as I was watching Foundation on streaming.

WX at 16:56    S 6    10.00    Mostly Cloudy    BKN065    61    49             65%    NA    NA    29.55    1000.8    

Odometer 14B: 411.0mi

Z3.3.  Average/max heart rate = 142/160

First erg in a while. My arms were starting to get tired, so I had taken a break or two after the 10km mark and I called it at 13km. For the first time in a while, maybe discretion is the better part of valor. It started raining outside and I am not as hardcore about running in cold rain like I used to be.  Meh.

Splits
Distance:    10000
Time:    46:12.9
Avg/500m:    02:18.6
Drag Factor:    111
Per Mile:    00:07:26

Distance:    13000
Time:    1:00:23.5
Avg/500m:    02:19.4
Drag Factor:    111
Per Mile:    00:07:29

8.3mi, 89:46, 24 OCT 21, Carlisle, Pennsylvania

iThink:
The Connells, "Steadman's Wake"
Rush, "Middletown Dreams"

WX at 17:56 SE 8 10.00 Fair CLR 61 49 65% NA NA 30.06 1018.2

Odometer 21B: 60.6mi

Z3.5. Average/max heart rate = 145/165

First run in a while, so some long slow distance. I felt okay, and this was a good easy run. I spent most of the weekend with my parents, so I was tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:27 17:27 10:38 10:38 1.64
2.07 39:57 22:30 10:52 10:46 3.71
2.93 71:55 31:58 10:54 10:50 6.64
1.66 89:46 17:52 10:46 10:49 8.30

4.23mi, 46:37, 20 OCT 21, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 19:56 Calm 10.00 Overcast BKN015 BKN022 OVC030 68 61 70 67 78% NA NA 30.06 1018.1

Odometer 21: 272.9mi

Z3.3. Average/max heart rate = 143/158

Easy run, with a new threshold pace of 10:17. Oh, how the mighty have fallen. Also, this is a second day in a row, yay.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:20 13:20 10:55 10:55 1.22
0.89 23:15 09:56 11:09 11:01 2.11
0.89 33:21 10:06 11:21 11:07 3.00
1.23 46:37 13:16 10:47 11:01 4.23

5.43mi, 60:35, 19 OCT 21, Carlisle, Pennsylvania

iThink:
Morrissey, "Suedehead"

WX at 19:56 W 3 10.00 Overcast OVC030 68 61 71 68 78% NA NA 30.09 1018.8

Odometer 21B: 52.3mi

Z3.3. Average/max heart rate = 143/158

Felt ok, but ended up almost having to take a pit stop and barely made it home. Still, first run in a while, so the road to recovery continues. I will always associate the iThink with fall leaves turning color and cool temperatures, as I did the fall of my freshman year when I was back home one weekend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:18 17:18 10:37 10:37 1.63
1.09 29:24 12:06 11:06 10:48 2.72
1.09 41:03 11:39 10:41 10:46 3.81
1.62 60:35 19:32 12:04 11:09 5.43

3.88mi, 41:50, 12 OCT 21, Carlisle, Pennsylvania

iThink:
Title Fight, "Symmetry
Bachelor, "Stay in the Car"

WX at 21:56 SE 3 10.00 Overcast OVC032 67 61 81% NA NA 30.07 1018.3

Odometer 21: 268.6mi

Z3.4. Average/max heart rate = 144/159

Not fast, not slow, but I'll take it!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 17:30 17:30 10:48 10:48 1.62
0.80 26:15 08:44 10:55 10:51 2.42
1.46 41:50 15:35 10:40 10:47 3.88

3.02mi+lifting, 32:54, 10 OCT 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"

WX at 20:56 E 7 8.00 Overcast OVC010 71 63 76% NA NA 30.28 1025.4

Odometer 21: 269.7mi

Z3.5. Average/max heart rate = 144/157

Shorter run, but lifting interspersed as my back was hurting earlier today. Not great, but definitely worth it to get it in.

Lifting:

Deadlift 10/10/10 @145
Overhead barbell press 10/10/10 @80
Dumbbell bench iso press 7/6/5 @35
Dumbbell row 10/10/10 @35
Linear leg press 15/12/10 @245
Nautilus abodminal machine 15/15/2 @70


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 15:48 15:48 10:32 10:32 1.50
1.52 32:54 17:06 11:15 10:54 3.02

3.02mi, 32:36, 5 OCT 21, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Paper Words and Lies"

WX at 21:56 E 6 8.00 Overcast OVC010 70 63 79% NA NA 30.30 1026.1

Odometer 21: 264.7mi

Z3.7. Average/max heart rate = 145/158

The gym was supposed to be open 24/7, except when it isn't. This seriously fucking licks my goddamn ass raw.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 16:23 16:23 10:43 10:43 1.53
1.49 32:36 16:12 10:53 10:48 3.02

8,000m on Concept2 Model D, time, 4 OCT 21, Carlisle, Pennsylvania

 iThink: none as I was watching the pilot of the Amazon Prime TV show Hanna.

WX at 21:56    Calm    10.00    Fair    CLR    70    65             84%    NA    NA    30.01    1016.2

Odometer 14B: 411.0mi

Z4.3.  Average/max heart rate = 154/166

Goddamn today was hard. Of course, I haven't erged in a while, so I guess that makes sense, but I needed to do something after yesterday before I lift again.  Tomorrow I need to lift again. I felt a lot better today after yesterday's strength work, so stick with a good thing. Next time I need to add ab work, but there is no GHD situp bench where I was.

Yesterday's strength work:
10/10/10 barbell deadlift @135
10/10/8 overhead press @75
10/10/10 30-degree lat pulldown @45 each
15/12/10 linear leg press @245
7/6/5 alternating dumbbell press @35
10/10/10 dumbbell row @35
10/10/10 alternating leg extension@60 and leg curl @80

Splits
Distance:    8000
Time:    36:39.7
Avg/500m:    02:17.5
Drag Factor:    109
Per Mile:    00:07:23

7.52mi, 91:52, 2 OCT 21, Carlisle, Pennsylvania

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

WX at 20:56 W 5 10.00 Fair CLR 60 54 80% NA NA 30.09 1018.9

Odometer 21: 261.7mi

Z3.0. Average/max heart rate = 139/153

It was a long slow run, emphasis on slow. The return leg was marked with a few stops since I literally did not want to be blowing this run out. Still, better than the absolutely nothing I was doing this past week. Dreadful.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:54 18:54 11:36 11:36 1.63
2.14 44:05 25:11 11:46 11:42 3.77
2.14 69:48 25:43 12:01 11:49 5.91
1.61 91:52 22:04 13:43 12:13 7.52

8.15mi, 87:27, 25 SEP 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Palm Dreams"
Billy Joel, "Allentown"

WX at 25 16:56 SW 5 10.00 A Few Clouds FEW055 73 52 48% NA NA 29.94 1013.7

Odometer 21B: 46.9mi

Z4.1. Average/max heart rate = 152/167

Slow and ugly today, but I'm glad I got it in. I decided to explore some of the trails around the area, and was rewarded with some suitable weather. Still slow and hard, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:37 16:37 10:04 10:04 1.65
1.93 37:10 20:33 10:39 10:23 3.58
1.17 49:42 12:32 10:43 10:28 4.75
1.79 69:40 19:58 11:09 10:39 6.54
1.61 87:27 17:47 11:03 10:44 8.15

6.88mi, 71:19, 23 SEP 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Hard to Explain"


WX at 9 PM (1) Sep 23 62.1 (16.7) 46.0 (7.8) 30 (1015) W 6 RH 55

Odometer 21: 254.2mi

Z3.8. Average/max heart rate = 148/160

Good run after five days of semi-sedentary sluggitude. Starting to recover from being out on the road, but it's always a bit rough trying to recover from travel. Still, the weather is starting to break and it was really nice tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 16:49 16:49 10:19 10:19 1.63
1.72 34:38 17:49 10:21 10:20 3.35
1.89 54:01 19:22 10:15 10:18 5.24
1.64 71:19 17:18 10:33 10:22 6.88

6.13mi, 67:11, 17 SEP 21, Waikiki, Hawaii

iThink:
Kitchens of Distinction, "Smiling"

WX at 3 PM (19) Sep 17 82.0 (27.8) 64.9 (18.3) 30.11 (1019) ENE 13 RH 56

Odometer 21B: 38.7mi

Z3.7. Average/max heart rate = 147/167

Longer run, but my legs were tired and even the relatively moderate uphill around Diamond Head was putting a hurt on me. But the breeze and the landscape was amazing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.24 14:06 14:06 11:22 11:22 1.24
1.81 34:42 20:36 11:23 11:23 3.05
1.78 53:21 18:39 10:29 11:03 4.83
1.30 67:11 13:50 10:38 10:58 6.13

2.02mi, 20:01, 16 SEP 21, Waikiki, Hawaii

iThink:
For Against, "Amen Yves"

WX at 1 PM (17) Sep 16 77.0 (25.0) 68.0 (20.0) 30.02 (1016) NW 5 RH 73

Odometer 21B: 38.7mi

Z3.5. Average/max heart rate = 145/157

Short run that wasn't as hard because it was short..

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 20:01 20:01 09:55 09:55 2.02

5.08mi, 49:41, 15 SEP 21, Waikiki, Hawaii

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

WX at 1 PM (17) Sep 15 73.9 (23.3) 69.1 (20.6) 29.97 (1014) N 5 RH 84

Odometer 21B: 36.6mi

Z4.4. Average/max heart rate = 156/168

Not sure why I went so hard today. It could be that there was a lot of scenery, which there is. Running around people may make me want to nominally show off, which is bogus, inasmuch as I am not fast anymore. But it was a good hard run and I feel better for doing it, especially since I bagged off yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:01 14:01 09:36 09:36 1.46
3.02 43:49 29:48 09:52 09:47 4.48
0.60 49:41 05:52 09:47 09:47 5.08

3.22mi, 33:48, 13 SEP 21, Waikiki, Hawaii

iThink:
Various sundry running cadences from my youth.

WX at 1 PM (17) Sep 13 75.9 (24.4) 64.9 (18.3) 30.03 (1016) Calm RH 68

Odometer 21B: 31.5mi

Z3.8. Average/max heart rate = 149/158

Today felt hard, although I was on the road all of yesterday and my sleep cycles are completely jacked up. But I needed to get something in to offset the last day, so I did. I'm sure I'll feel better later today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:19 16:19 10:48 10:48 1.51
1.71 33:48 17:29 10:13 10:30 3.22

4.59mi, 51:22, 11 SEP 21, Carlisle, Pennsylvania

iThink:
Bear McCreary, "Apotheosis"


WX at 8 PM (0) Sep 11 72.0 (22.2) 54.0 (12.2) 30.11 (1019) S 7 RH 53

Odometer 21B: 28.3mi

Z3.3. Average/max heart rate = 143/161

Easy recovery run, one I needed to do since I'll be on the road tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:30 18:30 11:21 11:21 1.63
1.14 31:22 12:52 11:17 11:19 2.77
1.82 51:22 20:00 10:59 11:11 4.59

8.12mi, 83:00, 10 SEP 21, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
Touché Amoré, "I'll Be Your Host"

WX at 10 PM (2) Sep 10 62 (17) unavail 30.09 (1018) W 7

Odometer 21: 247.3mi

Z3.7. Average/max heart rate = 147/160

I squeezed in my first run in days. I am a shitbag. I also got lost and added a few miles to the distance, which my knees are feeling. In spite of that, what a difference 20F makes!

I don't feel so bad about going long -- I needed it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 15:51 15:51 09:47 09:47 1.62
2.81 44:28 28:38 10:11 10:02 4.43
2.49 70:11 25:43 10:20 10:09 6.92
1.20 83:00 12:49 10:41 10:13 8.12

7.21mi, 50:24, 4 SEP 21, Carlisle, Pennsylvania

iThink:
Yo La Tengo, "Blue Line Swinger"

WX at 9 PM (1) Sep 04 70.0 (21.1) 60.1 (15.6) 29.95 (1014) Calm RH 71

Odometer 21B: 23.7mi

Z3.2. Average/max heart rate = 141/162

Recovery run, probalby best evidenced by the big negative split at the end. I felt better, but my legs are pretty beat up from yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.17 25:51 25:51 11:55 11:55 2.17
2.16 50:24 24:33 11:22 11:38 4.33

7.21mi, 75:49, 3 SEP 21, Carlisle, Pennsylvania

iThink:
Ministry, "Deity"
Touché Amoré, "I'll Be Your Host"

WX at 8 PM (0) Sep 03 71.1 (21.7) 52.0 (11.1) 30.08 (1018) N 3 RH 51

Odometer 21: 239.2mi

Z3.9. Average/max heart rate = 150/168

I was insistent about getting a run in while it was still light. I was glad I got it in even though I could've gone faster. I felt pretty good and I found a good train that I thought was pretty good. I did have to go around a downed tree. I feel a lot better having gotten this in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 19:35 19:35 10:05 10:05 1.94
0.78 28:31 08:56 11:27 10:29 2.72
1.79 47:19 18:48 10:30 10:29 4.51
0.91 56:51 09:32 10:29 10:29 5.42
1.79 75:49 18:58 10:36 10:31 7.21