6.33mi, 68:170, 27 NOV 21, Fairfax, Virginia

iThink:
Chvrches, "Gun"

WX at 11 AM (16) Nov 27 39.0 (3.9) 17.1 (-8.3) 30.06 (1017) NW 15 RH 41

Odometer 21: 307.2mi

Z3.6. Average/max heart rate = 146/163

First time running the area and got lost on a few trails. Ugly start, better finish.Easy run on a different path as recovery from yesterday. Good weather, a bit windy. Nothing else to offset my lack of exercise this week, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 15:13 15:13 10:38 10:38 1.43
1.08 27:20 12:08 11:14 10:54 2.51
1.07 38:36 11:16 10:32 10:47 3.58
1.84 58:20 19:43 10:43 10:46 5.42
0.91 68:17 09:57 10:56 10:47 6.33

4.61mi, 50:20, 21 NOV 21, Carlisle, Pennsylvania

iThink:
Farius, "Miami Love"

WX at 3 PM (20) Nov 21 48.9 (9.4) 33.1 (0.6) 30.14 (1020) ENE 6 RH 54

Odometer 21B: 72.7mi

Z3.2. Average/max heart rate = 141/156

Easy run on a different path as recovery from yesterday. Not a bad run, a bit chilly, and some decent hills, so not just a day of wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 13:48 13:48 10:47 10:47 1.28
1.00 24:54 11:06 11:06 10:55 2.28
1.08 36:41 11:47 10:54 10:55 3.36
1.25 50:20 13:39 10:55 10:55 4.61

8.6mi, 87:15, 20 NOV 21, Carlisle, Pennsylvania

iThink:
Morrissey, "Suedehead"
Marti Jones, "Neverland"
Michael Nyman, "The Departure" from the Gattaca OST
Gustav Holst, "Jupiter, the Bringer of Jollity" from The Planets, Op. 32

WX at 2 PM (19) Nov 20 46.9 (8.3) 26.1 (-3.3) 30.45 (1031) SSE 7 RH 44

Odometer 21: 300.9mi

Z4.3. Average/max heart rate = 154/167

I wasn't sure how I was going to feel today, but the weather was pretty good even though I went heavy on the snivel gear. It was worth it at the back end, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:31 16:31 10:01 10:01 1.65
2.34 40:21 23:50 10:11 10:07 3.99
1.14 51:47 11:26 10:02 10:06 5.13
1.82 70:19 18:32 10:11 10:07 6.95
1.65 87:15 16:56 10:16 10:09 8.60

4.64mi, 49:05, 18 NOV 21, Arlington, Virginia

iThink:
Michael Manring, "Not Even The Summer"
Chris Stamey, "On The Radio"

WX at 7 AM (12) Nov 18 51.1 (10.6) 45.0 (7.2) 30.1 (1019) S 9 RH 79

Odometer 21: 292.3mi

Z3.4. Average/max heart rate = 144/161

Not an auspicious start, but at least I got something in to offset as much as I ate today. Oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.30 24:18 24:18 10:34 10:34 2.30
2.34 49:05 24:47 10:35 10:35 4.64

12,000m on Concept2 Model D, 54:14.1, 13 NOV 21, Carlisle, Pennsylvania

 iThink: none as I was watching Ascension (the 2014 miniseries) on Amazon Prime

WX at 18:56    W 9    10.00    A Few Clouds    FEW055    43    27     49    43    53%    38    NA    29.91    1013.1            

Odometer 14B: 411.0mi

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

I was going to get in a run, but I didn't want to run in the dark. I should've run earlier, but I wasn't feeling it. My upper back and arms were getting tired, though, and I know I'm not really used to pulling these distances. Still, probably better to do this than nothing at all or a shorter distance.

Splits
Distance:    12000
Time:    0:54:14.1
Avg/500m:    02:15.6
Drag Factor:    112
Per Mile:    00:07:16

6.60, 67:53, 9 NOV 21, Carlisle, Pennsylvania

iThink:
Courage My Love, "Bridges"

WX at 18:56 Calm 10.00 Fair CLR 57 44 72 56 62% NA NA 30.06 1018.0

Odometer 21: 287.7mi

Z4.3. Average/max heart rate = 154/168

I felt pretty good, but I can't ask for better than this, ever. Decent start, and then nothing but negative splits. What a great run, all things being equal.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:15 17:15 10:35 10:35 1.63
1.72 34:59 17:44 10:19 10:27 3.35
1.59 51:07 16:08 10:09 10:21 4.94
1.65 67:53 16:45 10:09 10:18 6.59

8.08mi, 85:41, 6 NOV 21, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Palm Dreams"
The Cure, "A Forest"
Game Theory, "Toby Ornette"
Nightnoise, "Cricket's Wicket"

WX at 16:56 SE 5 10.00 Fair CLR 53 28 38% NA NA 30.30 1026.5

Odometer 21B: 68.1mi

Z3.8. Average/max heart rate = 148/170

Slow start but good finish. The weather was quite nice and I needed to get out there and at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:17 17:17 10:36 10:36 1.63
2.02 38:37 21:20 10:34 10:35 3.65
0.96 48:41 10:04 10:29 10:34 4.61
1.82 68:23 19:41 10:49 10:38 6.43
1.65 85:41 17:18 10:29 10:36 8.08

10,000m on Concept2 Model D, 44:36, 2 NOV 21, Carlisle, Pennsylvania

 iThink: None as I was watching Foundation.

WX at UNK

Odometer 14B: 411.0mi

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

Surprisingly fast, but I was wanting to get something in and it was good that I did.

Splits
Distance:    10000
Time:    44:36.0
Avg/500m:    02:13.8
Drag Factor:    111
Per Mile:    00:07:11

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