4.85mi, 55:46, 29 DEC 21, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"
Kernkraft 400, "Zombie Nation"

WX at 2 PM (19) Dec 29 52.0 (11.1) 41.0 (5.0) 29.86 (1011) ENE 10 RH 66

Odometer 21: 331.9mi

Z3.1. Average/max heart rate = 140/153

Today was some wogging as my legs were tired from lifting yesterday. I was lifting so that my back wouldn't be up in arms most of the day, and it seemed to work, although I'm a bit sore from not having gone to the gym in forever. Today needed to be a recovery run anyway, and I have a long way to go before I get back in the groove.

Yesterday's lifting:
10/10/10 hex bar deadlift at 170#
10/8 standard deadlift at 165#
10/10/8 overhead barbell press at 75#
7/6/5 alternating dumbbell press at 35#
10/10/10 alternating dumbbell row at 35#
10/8 Gravitron dip at 100#
10 leg lift at BW
10 cable curl both sides at 15#
15/12/10 linear leg press at 230#

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 15:25 15:25 11:25 11:25 1.35
1.88 37:12 21:47 11:35 11:31 3.23
1.02 49:03 11:51 11:37 11:32 4.25
0.59 55:46 06:43 11:23 11:31 4.84

6.55mi, 71:53, 25 DEC 21, Chantilly, Virginia

iThink:
The Ocean Blue, "Vanity Fair"
The Cure, "A Forest"

WX at 3 PM (20) Dec 25 61.0 (16.1) 45.0 (7.2) 29.54 (1000) S 13 RH 55

Odometer 21: 327.3mi

Z4.0. Average/max heart rate = 151/163

Garmin Connect says I'm overtraining. I needed to get this in before eating x-moose dinner, even though I kind of jacked it up. Maybe I'll go easy tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 15:05 15:05 10:28 10:28 1.44
1.95 36:04 20:59 10:46 10:38 3.39
1.84 56:55 20:51 11:20 10:53 5.23
1.32 71:53 14:58 11:20 10:58 6.55

6.47mi, 68:10, 24 DEC 21, Carlisle, Pennsylvania

iThink:
The Ocean Blue, "Vanity Fair"
The Ocean Blue, "Cerulean"

WX at 11 AM (16) Dec 24 39.9 (4.4) 26.1 (-3.3) 30.07 (1018) ENE 5 RH 57

Odometer 21B: 79.2mi

Z4.2. Average/max heart rate = 153/169

I started out wanting to do a pretty easy run, but the pace that I feel like I'm running at threshold is actually a good 7-8bpm above that threshold. I need to go stronger although the Garmin Connect site says I'm overreaching. However, I train so inconsistently that there is no such thing as junk mileage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:01 17:01 10:26 10:26 1.63
3.19 50:27 33:26 10:29 10:28 4.82
1.66 68:10 17:43 10:40 10:31 6.48

7.12mi, 77:54, 22 DEC 21, Carlisle, Pennsylvania

iThink:
Archers of Loaf, "Lowest Part Is Free"
Archers of Loaf, "Plumb Line"

WX at 3 PM (20) Dec 22 41.0 (5.0) 17.1 (-8.3) 29.77 (1008) WNW 16G31 RH 37

Odometer 21: 320.8mi

Z3.9. Average/max heart rate = 150/167

I've been running bits and pieces of the Dickinson College 5k cross-country course as the midpart of my run and it has been rewarding. It's not too hilly but it is definitely not flat, and I get to relive some of the salad days of my youth. Today was my first run in a while and I NEED to get back into the groove. Today is a start.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:41 17:41 10:47 10:47 1.64
3.83 59:53 42:13 11:01 10:57 5.47
1.65 77:54 18:01 10:55 10:56 7.12

5,000 + 5,000 m on Concept2 Model D, 22:06.7+23:18.9, 20 DEC 21, Carlisle, Pennsylvania

 iThink: None as I was watching Sixes lacrosse on LSN.

WX at 10 PM (3) Dec 20     28.9 (-1.7)     19.0 (-7.2)     30.22 (1023)     Calm

Odometer 14B: 411.0mi

Z3.8/5.5.  Average/max heart rate = 149/169

Today was the first erg in a while. I realized it was going to be cold as balls and thus I didn't feel like running outside. I figured an easy erg would do it.

This was not easy and I was working pretty hard.  Oops.

Splits
Distance:    5000
Time:    22:06.7
Avg/500m:    02:12.7
Drag Factor:    117
Per Mile:    00:07:07

Distance:    5000
Time:    23:18.9
Avg/500m:    02:19.9
Drag Factor:    117
Per Mile:    00:07:30

6.47mi, 68:26, 12 DEC 21, Carlisle, Pennsylvania

iThink:
Mikael Manvelyan, "No More No Less"
Xijaro and Pitch, "Always Hope (Original Mix)"

WX at 6 PM (23) Dec 12 42.1 (5.6) 14.0 (-10.0) 30.25 (1024) W 6 RH 31

Odometer 21: 313.7mi

Z3.9. Average/max heart rate = 150/166

First run in about two weeks. Not great, but I was on avaction and didn't do anything consequential. So today was the beginning of the road back to recovery. Ughhhhhhhh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:22 17:22 10:35 10:35 1.64
3.18 50:41 33:19 10:29 10:31 4.82
1.65 68:26 17:45 10:45 10:35 6.47

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