3.88mi, 51:11 aggregate, 30 JAN 23, Carlisle, Pennsylvania

iThink:
inbound: High Vis, "Trauma Bonds"

outbound: The Replacements, "Someone Take The Wheel"

WX at 8 AM (13) Jan 30 37.0 (2.8) 33.1 (0.6) 30.16 (1021) Calm mist RH 86
WX at 5 PM (22) Jan 30 55.0 (12.8) 41.0 (5.0) 30.09 (1018) SW 3 RH 59

Odometer 22: 118.5mi

inbound: TE 2.8/0.1. Average/max heart rate = 147/174 (inaccurate)
outbound: TE 2.8/0.1. Average/max heart rate = 144/160

Keeping up the streak of running to work. I feel better for doing it, mostly because I get it out of the way. This is not for training so much as it is for lard reduction. I kind of don't really care too much about the training part until I get healthier life habits in place.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.93 26:28 26:28 13:43 13:43 1.93
1.95 51:11 24:43 12:41 13:11 3.88

3.93mi, 49:05 aggregate, 27 JAN 23, Carlisle, Pennsylvania

iThink:
inbound: a song I don't remember but very improbable"
inbound: Suddenly, Tammy!, "Freez-n-Friz"

outbound: High Vis, "The Bastard Inside"

WX at 8 AM (13) Jan 27 37.0 (2.8) 21.0 (-6.1) 30.1 (1019) WSW 9
WX at 6 PM (23) Jan 27 36.0 (2.2) 17.1 (-8.3) 30.14 (1020) SSW 5

Odometer 22: 114.6mi

TE 3.5/0.0. Average/max heart rate = 144/166 (maybe not max)

Today is literally the first time in 18 days that I've done non-physical therapy exercise. I did it by forcing myself to run to work. Actually, I'm pretty glad I did, since I get it out of the way on the way in and back. Budgeting more time in the morning might be prudent, though. I'm glad I got this in since it's supposed to rain tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 23:19 23:19 11:43 11:43 1.99
1.94 49:05 25:46 13:17 12:29 3.93

4.0mi, 45:04, 9 JAN 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "The Story Ends"

WX at 7 PM (0) Jan 09 39.0 (3.9) 23.0 (-5.0) 30.01 (1016) W 9 RH 52

Odometer 22: 110.6mi

TE 3.5/0.0. Average/max heart rate = 144/160

Yesterday's recovery run was probably prudent. I wasn't sure how I was going to feel, but I decided to experiment with turnover and tempo and ended up running a pretty substantial negative split. So I'm happy, although I know my legs will pay in spades for it tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:53 22:53 11:26 11:26 2.00
2.00 45:04 22:11 11:05 11:16 4.00

4.02mi, 51:44, 8 JAN 23, Carlisle, Pennsylvania

iThink:
High Vis, "The Bastard Inside"
The Smiths, "There Is A Light That Never Goes Out" (instrumental)

WX at 8 PM (1) Jan 08 39.9 (4.4) 27.0 (-2.8) 30.15 (1020) SSE 3 RH 59

Odometer 22: 106.6mi

TE 2.5/0.0. Average/max heart rate = 140/150

Recovery run as my legs were smoked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 26:02 26:02 12:57 12:57 2.01
2.01 51:44 25:42 12:47 12:52 4.02

6.58mi, 74:12, 7 JAN 23, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"
84 Tigers, "Great Basin"

WX at 6 PM (23) Jan 07 42.1 (5.6) 28.0 (-2.2) 30.26 (1024) WNW 10 RH 57

Odometer 22: 102.6mi

TE 4.0/0.0. Average/max heart rate = 147/163

I've been remarkably surprised at my lack of motivation. I have been tired as shit and not wanting to do a damn thing. This is not great, but I felt a lot better after going for a run today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:23 18:23 11:17 11:17 1.63
2.03 41:21 22:58 11:19 11:18 3.66
1.28 55:36 14:15 11:08 11:15 4.94
1.64 74:12 18:36 11:20 11:17 6.58

5.57mi, 63:40, 3 JAN 23, Carlisle, Pennsylvania

iThink:
Simon and Garfunkel, "The Boxer"
The Connells, "Universal Glue"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)

WX at 7 PM (0) Jan 03 52.0 (11.1) 50.0 (10.0) 29.81 (1009) E 5 fog RH 93

Odometer 22: 96.0mi

TE 3.7/0.1. Average/max heart rate = 146/162

It is amazing that I can run in shorts in January. One of the warmest days I've seen in the midwinter. I probably could've done without the long-sleeve shirt over my base layer. I know I'm taking tomorrow off, so I figured I'd push it a little bit today, albeit responsibly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.66 18:41 18:41 11:15 11:15 1.66
1.13 32:05 13:24 11:52 11:30 2.79
1.13 44:49 12:44 11:16 11:26 3.92
1.65 63:40 18:51 11:25 11:26 5.57

4.2mi, 50:50, 2 JAN 23, Carlisle, Pennsylvania

iThink:
Blake Babies, "Star"

WX at 6 PM (23) Jan 02 50.0 (10.0) 46.9 (8.3) 30.11 (1019) Calm mist RH 89

Odometer 22: 90.4mi

TE 3.1/0.0. Average/max heart rate = 139/152

Easy run as my legs were still feeling tired. I was hoping to do some indoor running but the track was closed. So it meant some running in the dark and drizzle, which is better than none at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.09 24:50 24:50 11:53 11:53 2.09
2.11 50:50 26:00 12:19 12:06 4.20

5.37, 65:19, 1 JAN 23, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 3 PM (20) Jan 01 63.0 (17.2) 39.9 (4.4) 29.97 (1014) Calm RH 42

Odometer 22T: indeterminate

TE 3.2/0.8. Average/max heart rate = 140/151

Slow, gritty run that was not anaerobic but my legs were very tired. At least I got one in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 17:58 17:58 11:35 11:35 1.55
1.06 31:09 13:11 12:26 11:56 2.61
0.99 43:49 12:40 12:48 12:10 3.60
1.77 65:19 21:30 12:09 12:10 5.37

6.48mi, 75:26, 30 DEC 22, Carlisle, Pennsylvania

iThink:
Lush, "Ladykillers"
84 Tigers, "Great Basin"

WX at 1 PM (18) Dec 30 52.0 (11.1) 33.1 (0.6) 30.22 (1023) Calm RH 48

Odometer 22: 86.2mi

TE 3.9/0.0. Average/max heart rate = 150/162

Consistency remains...elusive. At least I went longer for once, which felt okay once I actually got my fat ass out the door, which has been the hardest part. I was trying not to exceed anaerobic threshold too much today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:08 18:08 11:07 11:07 1.63
2.09 42:11 24:03 11:30 11:20 3.72
1.12 55:19 13:08 11:44 11:26 4.84
1.64 75:26 20:07 12:16 11:38 6.48

5.56mi, 64:27, 27 DEC 22, Carlisle, Pennsylvania

iThink:
84 Tigers, "Great Basin"

WX at 8 PM (1) Dec 27 34.0 (1.1) 21.9 (-5.6) 30.29 (1025) SE 5 RH 60 WC 30 (-1)

Odometer 22: 79.7mi

TE 4.0/0.0. Average/max heart rate = 144/160

I didn't do shit the last few days, partly because of the weather, partly because of sundry x-moose stuff. I was controlling relative work so I didn't go too deep into zone 4, until the last uphill just before finishing. In the meantime, consistency remains problematic. I just need to maintain a streak, which I have just not done the last few months.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:47 18:47 11:23 11:23 1.65
1.13 32:24 13:37 12:03 11:39 2.78
1.13 45:27 13:03 11:33 11:37 3.91
1.65 64:27 19:00 11:31 11:36 5.56

5.53mi, 61:29, 21 DEC 22, Carlisle, Pennsylvania

iThink:
84 Tigers, "Great Basin"

WX at 7 PM (0) Dec 21 32.0 (0.0) 23.0 (-5.0) 30.43 (1030) Calm RH 69

Odometer 22: 74.2mi

TE 4.5/0.3. Average/max heart rate = 152/167

First longer run in a while, and I wanted to get it in while it was still above freezing. This morning was 25F and I didn't feel that hardcore, so I didn't run this morning.

Negative splits, woo hoo!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:18 18:18 11:10 11:10 1.64
1.13 31:01 12:43 11:15 11:12 2.77
1.13 43:34 12:33 11:06 11:10 3.90
1.63 61:29 17:55 11:00 11:07 5.53

4.29mi, 47:35, 20 DEC 22, Carlisle, Pennsylvania

iThink:
Kinetica and Dreamy, "Remember Me"

WX at 8 AM (13) Dec 20 34.0 (1.1) 19.0 (-7.2) 30.47 (1031) NW 9 RH 53

Odometer 22: 68.7mi

TE 4.4/0.8. Average/max heart rate = 148/168

First morning run in about forever. I didn't feel like running yesterday, so I forced myself to get out the door today. This might hurt later.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 24:37 24:37 11:14 11:14 2.19
2.10 47:35 22:58 10:56 11:06 4.29

4.2mi, 47:40, 18 DEC 22, Carlisle, Pennsylvania

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

WX at 5 PM (22) Dec 18 35.1 (1.7) 17.1 (-8.3) 30.08 (1018) WNW 13 RH 47

Odometer 22: 64.3mi

TE 4.2/0.0. Average/max heart rate = 145/165

First run in a week. I forced myself to get at it and I felt better even though I felt completely exhausted. It won't start any other way.

First down day really after a hellish week of chasing things down and having to be extroverted when it gets harder and hard to do it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 23:46 23:46 11:19 11:19 2.10
2.10 47:40 23:54 11:23 11:21 4.20

4.08mi, 46:27, 12 DEC 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (1) Dec 12 37.0 (2.8) 25.0 (-3.9) 30.3 (1026) N 9 RH 61

Odometer 22: 60.1mi

TE 4.0/0.0. Average/max heart rate = 150/167

Holy crap have I been a slug. First run in three weeks. Last two weeks were mostly "fuck it" but goddamn do I need to just start from scratch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.03 22:35 22:35 11:07 11:07 2.03
2.05 46:27 23:52 11:39 11:23 4.08

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