5.36mi, 58:43, 19 MAY 22, Carlisle, Pennsylvania

iThink:
The Smiths, "Some Girls Are Bigger Than Others"

WX at 9 PM (1) May 19 75.0 (23.9) 53.1 (11.7) 29.77 (1008) WSW 5 RH 46

Odometer 21B: 161.7mi

Z4.0. Average/max heart rate = 151/168

First run in a bit, but I was working a lot harder than I expected. It was also markedly warmer than the last few days, so I am still trying to adapt to the heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:42 17:42 10:48 10:48 1.64
1.01 28:36 10:54 10:48 10:48 2.65
1.06 40:13 11:37 10:58 10:50 3.71
1.65 58:43 18:30 11:13 10:57 5.36

8,000m on Concept2 Model D, 36:15.8, 18 MAY 22, Carlisle, Pennsylvania

iThink: none as I was watching Georgetown-Delaware in the first round of the NCAA Division I lacrosse tournament on demand.

WX at 11 PM (3) May 18     61.0 (16.1)     54.0 (12.2)     29.88 (1011)     SE 5     light rain

Odometer 14: 411.0mi

Z3.6.  Average/max heart rate = 146/166

First erg in a long time. It was too late to run, so I decided to row while watching lacrosse. My arms are tired as they are pretty weak. Ouch. I guess I should erg more.

Splits
Distance:    8000
Time:    36:15.8
Avg/500m:    02:16.0
Drag Factor:    124
Per Mile:    00:07:18

4.04mi, 42:53, 10 MAY 22, Carlisle, Pennsylvania

iThink:
Ariana Grande, "Break Free" (Jon Electra remix)

WX at 9 PM (1) May 10 64.0 (17.8) 41.0 (5.0) 30.28 (1025) WSW 3 RH 42

Odometer 21B: 156.3mi

Z3.7. Average/max heart rate = 147/162

A little harder than the last few days but more importantly, I got one in even after getting back late. It doesn't have to be long, but it does have to be consistent if my goal is burning lard and rebuilding lost base. The negative split running back uphill was just a bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.03 21:40 21:40 10:40 10:40 2.03
2.00 42:53 21:13 10:36 10:38 4.03

4.0mi, 44:20, 9 MAY 2022, Carlisle, Pennsylvania

iThink:
Touché Amore, "Lament"
Touché Amore, "Exit Row"

WX at 9 PM (1) May 09 62.1 (16.7) 39.9 (4.4) 30.23 (1023) SW 3 RH 43

Odometer 21B: 152.3mi

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

Not very far, as my legs were feeling a bit tired, but I needed to get one in while I still could and I had some sense of motivation.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:03 22:03 11:01 11:01 2.00
2.02 44:20 22:17 11:02 11:02 4.02

7.03mi, 80:57, 8 MAY 22, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Smiling"
The Connells, "Universal Glue"

WX at 8 PM (0) May 08 60.1 (15.6) 30.9 (-0.6) 30.11 (1019) ESE 6 RH 33

Odometer 21B: 148.3mi

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

Beautiful running weather after the last three days of constant rain. This is not so bad. Today was deliberately zone 3 but not too hard - first day running in literally six days on top of the lack of work I've done all April long. I don't think things are going to relent until late May, sadly. Hoping to keep momentum a bit at least.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:22 18:22 11:16 11:16 1.63
1.88 40:29 22:07 11:46 11:32 3.51
1.88 61:46 21:17 11:19 11:28 5.39
1.64 80:57 19:11 11:42 11:31 7.03

4.0mi, 43:10, 2 MAY 2022, Carlisle, Pennsylvania

iThink:
"Dan Henig, "Subway Dreams"

WX at 9 PM (1) May 02 69.1 (20.6) 44.1 (6.7) 30.03 (1016) NW 3 RH 40

Odometer 21B: 141.3mi

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

Slow start, followed by a smooth midway and finish. Garmin Connect is saying I had a training effect of +8, which I find hard to believe, but today felt okay. But hey, negative splits!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 21:41 21:41 10:50 10:50 2.00
2.02 43:10 21:29 10:38 10:44 4.02

3.0mi on dreadmill, 30:42, 30 APR 22, Fort Worth, Texas

iThink:
The Connells, "Universal Glue"

WX at 8 AM (12) Apr 30 71.1 (21.7) 66.9 (19.4) 29.76 (1007) SSW 13

Odometer 21B: 137.3mi

Z3.8. Average/max heart rate = 149/163

Hard start but I felt a lot better after the first mile and a pit stop at the 1.5mi mark. I was pressed for time, so I cut a mile off. Also, I don't enjoy running on treadmills much, but I needed to get something in while I was on the road.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 30:42 30:42 10:14 10:14 3.00

4.01mi, 44:37, 27 APR 22, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"

WX at 8 PM (0) Apr 27 45.0 (7.2) 25.0 (-3.9) 30.12 (1019) WNW 15G28 RH 45

Odometer 21B: 133.3mi

Z3.5. Average/max heart rate = 145/162

Easy run, just 4, but my right knee is starting to hurt, so I need to stretch out more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:15 22:15 11:07 11:07 2.00
2.01 44:37 22:22 11:08 11:08 4.01

7.6mi, 85:35, 26 APR 22, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"

WX at 9 PM (1) Apr 26 59.0 (15.0) 48.0 (8.9) 30.01 (1016) WNW 9 RH 66

Odometer 21B:

Z3.8. Average/max heart rate = 149/163

Not hard, but I stayed far too late at work yesterday and I didn't run. Today was a mandatory run to make up for it. Continuing to build back base.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:03 18:03 11:00 11:00 1.64
2.14 42:24 24:21 11:23 11:13 3.78
2.17 66:26 24:02 11:05 11:10 5.95
1.65 85:35 19:09 11:36 11:16 7.60

5.91mi, 70:37, 24 APR 24, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
Z. Randall Stroope, "Homeland"
David Whittaker, title music to the old PC video game Speedball
Alan McKean, title music to the old PC video game A-10 Tank Killer

WX at 4 PM (20) Apr 24 78.1 (25.6) 54.0 (12.2) 30.11 (1019) ESE 9

Odometer 21B: 129.3mi

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

First run in almost two weeks. This was going to be ugly, and I was only gunning for slow base-building again, but what I didn't count on was the weather, which is a good 20-25F hotter than what I've been used to in the last few weeks. I knew I was starting to dehydrate out in a bad way so I was being judicious in the last mile, but it's been a while since I've felt that.

I need to start somewhere. Here is as good as anywhere.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:31 18:31 11:17 11:17 1.64
2.66 50:09 31:38 11:54 11:40 4.30
1.62 70:37 20:28 12:38 11:56 5.92

5.29mi, 58:20, 11 APR 22, Carlisle, Pennsylvania

iThink:
Title Fight, "Evander"

WX at 7 PM (23) Apr 11 63.0 (17.2) 35.1 (1.7) 30.01 (1016) SSE 10 RH 35

Odometer 21B: 123.4mi

Z3.8. Average/max heart rate = 149/163

Today probably should've been a recovery run but I wasn't going very hard. At least it didn't feel like it. At least I got a run in on a consecutive day. Oh, how the mighty have fallen.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 15:20 15:20 10:52 10:52 1.41
0.87 25:05 09:45 11:12 11:00 2.28
1.59 42:42 17:37 11:05 11:02 3.87
1.42 58:20 15:38 11:01 11:02 5.29

7.01mi, 76:22, 10 APR 22, Carlisle, Pennsylvania

iThink:
Title Fight, "Evander"
Title Fight, "Anaconda Sniper"

WX at 6 PM (22) Apr 10 48.9 (9.4) 25.0 (-3.9) 29.94 (1013) WNW 16G29 RH 38

Odometer 21B: 118.1mi

Z3.8. Average/max heart rate = 149/161

Not a great run, but it's the first in a week and I felt like I needed it in a bad, bad way. I have really let myself go in the last month because of the amount of work the academic conferences I've been attending have taken. I am seriously going to revisit my choices in the future.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:18 17:18 10:37 10:37 1.63
1.88 38:04 20:46 11:03 10:51 3.51
1.87 58:27 20:23 10:54 10:52 5.38
1.63 76:22 17:55 11:00 10:54 7.01

5.11mi, 56:11, 4 APR 22, Chantilly, Virginia

iThink:
Paramore, "Stop This Song"
Rush, "Subdivisions"

WX at 9 AM (13) Apr 04 43.0 (6.1) 27.0 (-2.8) 30.1 (1019) N 6 RH 52

Odometer 21B: 111.1mi

Z3.8. Average/max heart rate = 149/162

Ugly start but the weather was surprisingly warmer than I expected. I went out dressed for 33F and it was markedly warmer - I could've gone down to shorts, and probably should've.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:32 16:32 10:40 10:40 1.55
1.03 27:56 11:24 11:04 10:50 2.58
1.06 40:04 12:08 11:27 11:00 3.64
1.47 56:11 16:07 10:58 11:00 5.11

7.04mi, 77:04, 2 APR 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at 7 PM (23) Apr 02 52.0 (11.1) 26.1 (-3.3) 29.96 (1014) S 5 RH 36

Odometer 21B: 106.0mi

Z4.2. Average/max heart rate = 153/163

Today didn't feel like a zone 4 run, but I haven't done jack for the last two weeks. And it shows. I have so much shit going on that it's been difficult at best to keep up with even basic mileage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:45 17:45 10:49 10:49 1.64
1.88 38:29 20:45 11:02 10:56 3.52
1.87 58:46 20:17 10:51 10:54 5.39
1.65 77:04 18:18 11:06 10:57 7.04

6.59mi, 69:51, 21 MAR 22, Carlisle, Pennsylvania

iThink:
American Music Club, "Royal Cafe"
Ariana Grande, "Break Free" (Jon Electra remix)

WX at 9 PM (1) Mar 21 59.0 (15.0) 30.9 (-0.6) 30.09 (1018) W 7 RH 34

Odometer 21: 105.1mi

Z3.8. Average/max heart rate = 148/161

A bit tired after cycling for the first time in months, but after a haircut, I felt great. Even if the run mechanics don't suggest as much.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 16:55 16:55 10:15 10:15 1.65
2.08 38:57 22:02 10:36 10:27 3.73
1.24 51:48 12:51 10:22 10:25 4.97
1.62 69:51 18:03 11:09 10:36 6.59

6.73mi, 73:32, 19 MAR 22, Chantilly, Virginia

iThink:
The Connells, "Universal Glue"
Minor Threat, "Salad Days"

WX at 5 PM (21) Mar 19 75.0 (23.9) 51.1 (10.6) 29.67 (1004) SW 17G37 RH 43

Odometer 21B: 105.1mi

Z4.0. Average/max heart rate = 151/164

Legs were tired, and it was hot. My hair has grown out and I can really, really feel the heat when I'm running in warmer weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:04 16:04 10:22 10:22 1.55
1.10 27:52 11:48 10:44 10:31 2.65
0.76 35:53 08:01 10:33 10:31 3.41
0.73 43:58 08:05 11:04 10:37 4.14
1.05 56:06 12:08 11:33 10:49 5.19
1.54 73:32 17:26 11:19 10:56 6.73

8.52mi, 89:31, 14 MAR 22, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life'
Above and Beyond feat. Oceanlab, "Alone Tonight"
The Connells, "Universal Glue"

WX at 9 PM (1) Mar 14 50.0 (10.0) 30.0 (-1.1) 30.32 (1026) SE 5 RH 45

Odometer 21: 452.2mi

Z3.8. Average/max heart rate = 148/161

I didn't work out this weekend, and the weather turned great today, so I got in a long run before departing on work travel tomorrow. I was also working off some irritation as a number of students did not pass their takehome exam and I was fucking pissed.

I think I can finally retire these shoes after over a year. They have been a faithful servant in all that time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 16:52 16:52 10:17 10:17 1.64
2.15 39:53 23:01 10:42 10:31 3.79
1.62 56:43 16:50 10:23 10:29 5.41
1.47 72:07 15:24 10:29 10:29 6.88
1.64 89:31 17:24 10:37 10:30 8.52

8.25mi, 88:12, 11 MAR 22, Carlisle, Pennsylvania

iThink:
Paramore, "Miracle"
Dos Gringos, "Going In For Guns"
Max, "Aim"

WX at 8 PM (1) Mar 11 52.0 (11.1) 36.0 (2.2) 29.81 (1009) SE 10 RH 54

Odometer 21B: 98.9mi

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

Today started a little iffy, and then turned into my legs kind of loosening up before finally releasing for a decent finish. This has been a crusher of a week at work. I needed this one before it snows tomorrow.

My legs are feeling the 10km erg, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 16:51 16:51 10:20 10:20 1.63
2.14 40:08 23:17 10:53 10:39 3.77
1.62 57:24 17:16 10:40 10:39 5.39
0.80 65:55 08:31 10:39 10:39 6.19
0.51 71:15 05:20 10:27 10:38 6.70
1.56 88:12 16:57 10:52 10:41 8.26

10,000m on Concept2 Model D, 44:20.6, 9 MAR 22, Carlisle, Pennsylvania

iThink: none as I was watching Maryland-Notre Dame on demand.

WX at 0 PM (3) Mar 09     36.0 (2.2)     33.1 (0.6)     30.07 (1018)     W 3     mist

Odometer 14: 411.0mi

Z3.8.  Average/max heart rate = 148/158

I forced myself to get one in because I haven't done anything in a few days and I am starting to turn into a fat piece of shit. It's wet and cold outside, so I decided to hit the erg, which I just need to be more regular at doing.  If I don't run, I should erg at least 5km. Something. At least.

Today was better than expected, but I also haven't erged in a long while.

Splits
Distance:    10000
Time:    44:20.6
Avg/500m:    02:13.0
Drag Factor:    130
Per Mile:    00:07:08

7.0mi, 77:43, 6 MAR 22, Carlisle, Pennsylvania

iThink:
The Connells, "Universal Glue"

WX at Noon (17) Mar 06 55.9 (13.3) 43.0 (6.1) 30.02 (1016) Calm RH 61

Odometer 21: 443.7mi

Z3.6. Average/max heart rate = 146/157

Recovery run as I was feeling tired but I wanted to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:05 18:05 11:02 11:02 1.64
3.74 59:13 41:08 11:00 11:00 5.38
1.62 77:43 18:30 11:25 11:06 7.00