5.34mi, 64:33, 25 NOV 22, Chantilly, Virginia

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

WX at 6 PM (23) Nov 25 50.0 (10.0) 32.0 (0.0) 29.98 (1015) WNW 9 RH 49

Odometer 22: 56.5mi

TE:3.3/0.4 Average/max heart rate = 148/165

Easy recovery run today. Some parts were harder than I expected, but I was going to loosen it up a bit after yesterday's harder longer run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.51 29:13 29:13 11:38 11:38 2.51
2.83 64:33 35:20 12:29 12:05 5.34

6.82mi, 73:52, 24 NOV 22, Chantilly, Virginia

iThink:
For Against, "The Pennines"

WX at 5 PM (22) Nov 24 53.1 (11.7) 27.0 (-2.8) 30.26 (1024) SSE 6 RH 36

Odometer 22: 51.1mi

TE:4.7/0.0 Average/max heart rate = 154/165

First long run in just about forever. I felt all right, but the real determinant will be how I feel tomorrow. Not fast, but not slow, and the weather was about as nice as it gets during this time of the year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 16:27 16:27 10:33 10:33 1.56
1.09 27:52 11:25 10:28 10:31 2.65
0.73 35:33 07:41 10:32 10:31 3.38
1.83 55:57 20:24 11:09 10:44 5.21
1.61 73:52 17:55 11:08 10:50 6.82

3.94mi+lift, 20:53+21:50, 19 NOV 22, Carlisle, Pennsylvania

iThink:
Karl Casey, "Spitting Acid"

WX at 1 PM (18) Nov 19 41.0 (5.0) 15.1 (-9.4) 30.15 (1020) WNW 10 RH 34

Odometer 22: 44.3mi

TE 3.3/0.0 in. Average/max heart rate = 146/164 TE 3.4/0.4 out. Average/max heart rate = 162/172

First workout in over a week. This is bad, but it's because work is still that bad.

Lifting today:
Hex Bar Deadlift 10/10/10 @170
Lat Pulldown 10/10/10 @90
Plate-loaded leg press 15/15/15 @235
Iso dumbbell chest press 7/7/7 @30
Iso dumbbell row 10/10/10 @35


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 20:53 20:53 10:30 10:30 1.99
1.95 42:43 21:50 11:12 10:51 3.94

3.92mi+lift, 22:00+24:20, 6 NOV 22, Carlisle, Pennsylvania

iThink:
Karl Casey, "Spitting Acid"
Karl Casey, "Conspirator"

WX at 3 PM (20) Nov 06 75.0 (23.9) 64.9 (18.3) 30.12 (1019) S 10 light rain RH 70

Odometer 22: 40.4mi

TE 3.1/0.0 in. Average/max heart rate = 140/151 TE 2.6/0.0 out. Average/max heart rate = 153/161

Work is starting to slow down but I still haven't been able to get to working out in spite of it. I was deliberately being unambitious when I did today's work.

Lifting today:
Overhead barbell press 10/10/10 @65
Deadlift 10/10/10 @155
Lat Pulldown 10/10/10 @90
Plate-loaded leg press 15/15/15 @250
Iso dumbbell chest press 7/7/7 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST 1.98 22:00 22:00 11:07 11:07 1.98 1.94 46:20 24:20 12:33 11:49 3.92

4.72mi+lift, 34:22+19:07, 30 OCT 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Green"

WX at 3 PM (19) Oct 30 61.0 (16.1) 43.0 (6.1) 30.17 (1021) S 6 RH 51

Odometer 21B: 301.3mi

TE 3.9/0.9 in. Average/max heart rate = 151/166 TE 2.8/0.0 out. Average/max heart rate = 153/162

This is literally the first workout I have done since the fucking 13th of this month. Work has been that hellish.

Probably the last run I put on these shoes.

Lifting today:
Hex bar deadlift 10/10/10 @180
Overhead barbell press 10/10/10 @65
Lat Pulldown 10/10/10 @85
Plate-loaded leg press 15/12/10 @245
Iso dumbbell chest press 10/10/10 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.19 34:22 34:22 10:46 10:46 3.19
1.53 53:29 19:07 12:30 11:20 4.72

5,000m on Concept2 Model D, 22:05, 12 OCT 22, Carlisle, Pennsylvania

iThink: none

WX at Midnight (4) Oct 13     64.9 (18.3)     52.0 (11.1)     29.98 (1015)     SE 9     

Odometer 14: 411.0mi

TE 3.3/0.0.  Average/max heart rate = 146/160

JTFC I suck. This is my first workout in a week and a half and it's all I can do to pull 5km. I know it's been a while since rowing on the erg, but I'm skittish of running because my knees hurt like shit afterwards.

I know the drag factor is a little high, but I want to work on some power, and that means more drag factor.

Splits
Distance:    5000
Time:    22:05.0
Avg/500m:    02:12.5
Drag Factor:    125
Per Mile:    00:07:06

4.0mi+lift, 21:51+23:22, 2 OCT 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (20) Oct 02 57.0 (13.9) 52.0 (11.1) 30.11 (1019) Variable 6 light rain RH 83

Odometer 21B: 296.6mi

TE 2.8/0.0 in. Average/max heart rate = 144/156 TE 2.8/0.0 out. Average/max heart rate = 153/162

No reason more compelling than putting in some down payment to stave off the back pain from standing up later this week. I hope it works. Today was cold, given the remnants of Tropical Cyclone Ian, which meant cold and wet. My right hamstring has been acting up lately on runs.

It may be time to replace these shoes, more so for age rather than mileage.

Lifting today:
Hex bar deadlift 10/10/10 @170
Overhead barbell press 10/10/8 @65
Lat Pulldown 10/10/8 @90
Plate-loaded leg press 15/15/15 @225
Overhead dumbbell press 10/10/6 @30
Iso dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 21:51 21:51 11:05 11:05 1.97
2.03 45:13 23:22 11:31 11:18 4.00

3.94mi+lift, 21:06+22:48, 28 SEP 22, Carlisle, Pennsylvania

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

WX at 9 PM (1) Sep 28 64.0 (17.8) 48.9 (9.4) 30.26 (1024) N 9 RH 58

Odometer 21B: 292.6mi

Z2.8/0.0 in. Average/max heart rate = 138/149 Z2.7/0.0 out. Average/max heart rate = 148/159

First exercise in a week as I've been buried grading papers. My back hurts from not having done anything but squats and deadlifts are inducing sharp pain in the knees too, so that's not so awesome. What is awesome is the weather, though. I did notice some cramping in my calves on the way back, which is unusual.

Lifting today:
Hex bar deadlift 10/10/10 @170
Hex bar overhead press 10/10/10 @60
Lat Pulldown 10/10/10 @90
Plate-loaded leg press 20/20/20 @180


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 21:06 21:06 10:39 10:39 1.98
1.96 43:54 22:48 11:38 11:09 3.94

7.61mi, 88:24, 21 SEP 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Green"
Tommy Keene, "Running For Your Life"

WX at 9 PM (1) Sep 21 75.0 (23.9) 61.0 (16.1) 29.83 (1010) Calm RH 62

Odometer 21B: 288.6mi

TE:3.3/0.0 Average/max heart rate = 143/156

Long slow run, fully aerobic, so I don't blow my hamstring, which has been giving me some trouble. Good opportunity to burn some lard, though. I needed to get it done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.66 18:50 18:50 11:21 11:21 1.66
2.14 43:33 24:43 11:33 11:28 3.80
2.17 68:43 25:10 11:36 11:31 5.97
1.64 88:24 19:41 12:00 11:37 7.61

7.01mi, 82:44, 17 SEP 22, Carlisle, Pennsylvania

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

WX at 2 PM (18) Sep 17 81.0 (27.2) 57.9 (14.4) 30.22 (1023) SSW 10 RH 45

Odometer 22: 36.5mi

TE 3.3/0.0. Average/max heart rate = 150/168

Slow as my legs were tired and I waited too long to get going-- I started running at the peak heat of the day. On the other hand, it was still cooler than runs during the day and more importantly, today is my first day below 200lbs in months. Progress.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:58 18:58 11:38 11:38 1.63
3.74 63:03 44:05 11:47 11:44 5.37
1.64 82:44 19:41 12:00 11:48 7.01

3.98mi+lift, 20:17+23:10, 15 SEP 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
The Smiths, "Girl Afraid"

WX at 9 PM (1) Sep 15 62.1 (16.7) 51.1 (10.6) 30.2 (1022) Calm RH 67

Odometer 21B: 281.0mi

TE 3.0/0.3 in. Average/max heart rate = 143/153 TE 2.8/0.0 out. Average/max heart rate = 149/158

I figured I'd get in some strength work since it'd been a while and I slept in rather than exercising. I needed the sleep in a bad way but it was the prudent thing to do as I think I would've had a bad workout last night. Today's was much better, especially given the much nicer temperatures tonight. Going in was quite quick as it was cool, downhill, and I was well rested. Return was not bad but much more measured.

Lifting today:
Hex bar deadlift 10/10/10 @185
Plate-loaded leg press 15/15/15 @225
Lat Pulldown 10/10/8 @95
Overhead dumbbell press 10/10/8 @30
Iso dumbbell row 10/10/10 @30
Iso dumbbell press 7/6/5 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 20:17 20:17 10:18 10:18 1.97
2.01 43:27 23:10 11:32 10:55 3.98

Roll Call

I had neglected to update this, as it changed a year and a half ago. I was remiss.

Gone, but not forgotten:

2LT Tom Witt - Fort Hood, Texas, 3 April 1995
CW2 Aaron Weaver - near Fallujah, al-Anbar governorate, Iraq, 8 January 2004
SFC Don Eacho - Ramadi, al-Anbar governorate, Iraq, 4 March 2005
CW4 Matt Lourey - Buhriz, Diyala governorate, Iraq, 27 May 2005
MAJ Matt Worrell - Yusufiyah, Baghdad governorate, Iraq, 14 May 2006
CW4 Bill Engeman - Baghdad, Baghdad governorate, Iraq, 14 May 2006
SGT Jason Swiger - Baqubah, Diyala governorate, Iraq, 25 March 2007
CPT Jon Grassbaugh - Zaganiyah, Diyala governorate, Iraq, 7 April 2007
SGT Eric Holke - Tallil, Dhi Qar governorate, Iraq, 15 July 2007
SFC Gary Vasquez - Yakchal, Helmand province, Afghanistan, 29 September 2008
MAJ Brian Mescall - Qalat, Zabul province, Afghanistan, 9 January 2009
CW4 Niall Lyons - Darreh-ye Bum, Baghdis province, Afghanistan, 26 October 2009
CPT Dan Whitten - near Forward Operating Base Sweeney, Zabul province, Afghanistan, 2 February 2010
LTC Rob Baldwin - Ayatalah, Zabul province, Afghanistan, 21 September 2010
CPT Dan Utley - Bamako, Mali, 20 April 2012
MG Harold Greene - Kabul, Kabul province, Afghanistan, 5 August 2014
SFC Matt Leggett - Kabul, Kabul province, Afghanistan, 20 August 2014
COL Joo Eun Cho - Bethesda, Maryland, 13 September 2018

COL Tristan Higgins - Bucharest, Romania, 11 March 2021

4.02mi, 45:33, 11 SEP 22, Carlisle, Pennsylvania

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

WX at 3 PM (19) Sep 11 71.1 (21.7) 66.9 (19.4) 30.02 (1016) E 8 mist RH 86

Odometer 21B: 277.0mi

TE:3.4/0.0 Average/max heart rate = 145/161

Not a completely easy run, but not a hard one after yesterday's long run. I was feeling a little bit of things being stretched out, and I felt better for maintaining my max VO2 level. For now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:28 22:28 11:14 11:14 2.00
2.02 45:33 23:05 11:26 11:20 4.02

7.03mi, 79:01, 10 SEP 22, Carlisle, Pennsylvania

iThink:
The Smiths, "This Charming Man" (NY Mix)
Philip Glass, "Lightning"

WX at 3 PM (19) Sep 10 79.0 (26.1) 60.1 (15.6) 30.22 (1023) E 7 RH 52

Odometer 22: 29.5mi

TE 4.2/0.3. Average/max heart rate = 155/170

Not a bad day for not really working out for more than a week. I wanted to get in a long run while the opportunity presented itself, and today was a good day. I set a new threshold pace (10:30/mi at 159bpm) and my max VO2 has finally come back to 40 for the first time in a while, which is encouraging. Whether I keep the momentum remains to be seen.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 17:46 17:46 10:54 10:54 1.63
1.86 38:21 20:35 11:04 10:59 3.49
1.87 59:14 20:53 11:10 11:03 5.36
1.67 79:01 19:47 11:51 11:14 7.03

3.92mi+lift, 22:07+22:40, 5 SEP 22, Carlisle, Pennsylvania

iThink:
Seal, "Crazy"
The Cure, "A Forest"

WX at 2 PM (18) Sep 05 73.9 (23.3) 69.1 (20.6) 30.07 (1018) NNE 3 light rain RH 85 85

Odometer 21B: 273.0mi

Z3.2 in. Average/max heart rate = 142/153 Z4.1 out. Average/max heart rate = 150/158

Strength work as my back was acting up.

Lifting today:
Hex bar deadlift 10/10/10/10 @155
Plate-loaded leg press 15/15/15/15 @250
Lat Pulldown 10/10/10 @90
Iso dumbbell press 8/7/6 @30
Iso dumbbell row 10/10/10/10 @30
Overhead dumbbell press 10/9/8 @25


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 22:07 22:07 11:15 11:15 1.97
1.95 22:40 22:40 11:38 11:27 3.92

3.97mi+lift, 20:52+24:42, 3 SEP 22, Carlisle, Pennsylvania

iThink:
Sugar,"Fortune Teller"

WX at Noon (16) Sep 03 79.0 (26.1) 64.9 (18.3) 30.25 (1024) E 5 RH 60

Odometer 21B: 268.5mi

Z2.9 in. Average/max heart rate = 138/157. This was deceptive as I wasn't wearing a chest strap. Z4.3 out. Average/max heart rate = 151/172

Strength work as my back was bothering me in a big way. I fear this will have to become the norm. At least I have a more consistent 2mi in, 2mi out route so I'm not getting chumped my lard burnage.

Lifting today:
Barbell deadlift 10/10/10 @165
Incline Overhead dumbbell press 10/10/10 @25
Dumbbell row 10/8/6 @40 Plate-loaded leg press 20/18/15 @230
Lat Pulldown 10/8/6 @85


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 20:52 20:52 10:26 10:26 2.00
1.97 24:42 24:42 12:32 12:32 1.97

3.6mi+lift, 17:11+23:03, 30 AUG 22, Carlisle, Pennsylvania

iThink:
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"

WX at 10 PM (2) Aug 30 73.9 (23.3) 69.1 (20.6) 29.83 (1010) WSW 6 RH 85

Odometer 21B: 264.0mi

Z2.9 in. Average/max heart rate = 139/152 Z3.9 out. Average/max heart rate = 148/162

Strength work since I'll be standing up a lot tomorrow. Otherwise, run to get there and back, with a little extra.

Lifting today:
Hex bar deadlift 10/10/10 @185
Overhead dumbbell press 10/10/10 @20
Plate-loaded leg press 20/18/15 @230
Lat Pulldown 10/8/6 @85


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 17:11 17:11 11:06 11:06 1.55
2.01 23:03 23:03 11:29 11:29 3.56

4.02mi, 50:28, 29 AUG 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 10 PM (2) Aug 29 82.0 (27.8) 66.9 (19.4) 30 (1015) S 7 RH 60

Odometer 21B: 254.1mi

Z2.8. Average/max heart rate = 137/151

Easy recovery run with a specific goal to not blow anaerobic threshold. So today was going to be easy but my legs were super tight this morning after last night's run. It was also pretty warm at night, so I didn't want to push it too hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 25:19 25:19 12:40 12:40 2.00
2.02 50:28 25:09 12:27 12:33 4.02

5.01mi, 57:25, 28 AUG 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Aug 28 84.0 (28.9) 66.0 (18.9) 30.05 (1017) ESE 3 RH 55

Odometer 21B: 260.1mi

Z4.3. Average/max heart rate = 151/167

First run in a while. It was hot, but I decided to wait until twilight so it wouldn't be too bad, and it cooled off a little bit while I was out there. Rough start but I felt a lot better after getting at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:22 18:22 11:08 11:08 1.65
1.71 38:09 19:48 11:34 11:21 3.36
1.65 57:25 19:16 11:40 11:28 5.01

Record ACFT, 494 points, 25 August 22, Carlisle Barracks, PA

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Aug 25     66.9 (19.4)     59.0 (15.0)     30.06 (1017)     WNW 3    RH 76

Odometer 22: 22.5mi

Z4.9 average, Z5.8 max. Average/max heart rate = 156/177

First real Army Combat Fitness Test, and hopefully one of the last ones I take.  I made big money on the deadlift, pushups, and plank; I knew I was going to do poorly on the standing power throw and sprint-drag-carry, so I left it at that.

Why do I call it "overhead yeet?"  Because reddit:

THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS.

Deadlift: 220lbs = 89pts
Overhead yeet: 7.5m = 67pts
Hand-release pushups: 34 = 90pts
Sprint-Drag-Carry: 2:16 = 78pts
Plank: 2:49 = 90pts
2-mile run: 18:18 = 80pts
Total score: 494/600