5.32mi, 78:47, 29 MAY 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"

WX at 8 PM (0) May 29 77.0 (25.0) 50.0 (10.0) 30.01 (1016) E 16G23 RH 38

Odometer 22: 172.8mi

TE 2.9/0.1. Average/max heart rate = 147/166

This is a little misleading as I probably should be using the hiking setting, but Garmin Connect thinks I'm detraining as I'm not going hard enough. If the relative effort going uphill is any indicator, I am most certainly not detraining.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.70 42:34 42:34 15:46 15:46 2.70
2.62 78:47 36:13 13:49 14:49 5.32

6.91mi, 1:49:27, 27 MAY 23, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Railwayed"
The Connells, "Universal Glue"
For Against, "The Pennines"

WX at 8 PM (0) May 27 73.9 (23.3) 39.9 (4.4) 30.22 (1023) S 3 RH 29

Odometer 22: 168.5mi (I ran in trail shoes that I don't monitor for mileage)

TE 3.3/0.0. Average/max heart rate = 149/172

I was thinking I was going to run up the north wall of the Appalachian Trail from the trailhead just north of Carlisle. I didn't get to the top as I was pushing 172bpm just walking up some of the segments. Ugh. But I got out there and worked 1000 calories, so not ugh.

Work has precluded my doing any real exercise this past week, so ugh.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
0.19 02:35 02:35 13:37 13:37 0.19
3.26 53:57 51:22 15:45 15:38 3.45
0.01 54:43 00:46 17:00 15:49 3.46
3.45 109:27 54:44 15:52 15:50 6.91

3.57mi, 45:06, 22 MAY 23, Carlisle, Pennsylvania

iThink:
Citizen, "The Summer"

WX at 8 PM (0) May 22 75.0 (23.9) 50.0 (10.0) 30.16 (1021) Calm RH 41

Odometer 22: 168.5mi

TE 2.5/0.0. Average/max heart rate = 134/146

Wogging today just to get a run in. Otherwise I was going to bag it. I hope I can maintain some veneer of momentum. I don't think the heart rate was accurate, but maybe I'm just tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.57 45:06 45:06 12:38 12:38 3.57

5.08mi, 60:16, 19 MAY 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
James Horner, "Battle of the Mutara Nebula" (no shit.)

WX at 7 PM (23) May 19 72.0 (22.2) 48.0 (8.9) 30.16 (1021) S 9 RH 42

Odometer 22: 164.9mi

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

Slow run after yesterday, mostly because my legs were tired, but the weather was good and I couldn't pass it up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:37 19:37 11:53 11:53 1.65
0.94 31:00 11:23 12:07 11:58 2.59
0.85 40:52 09:52 11:36 11:53 3.44
1.64 60:16 19:24 11:50 11:52 5.08

4.22mi, 47:13, 18 MAY 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 18 63.0 (17.2) 37.9 (3.3) 30.25 (1024) SSE 7 RH 39

Odometer 22: 159.7mi

TE 3.8/0.3 Average/max heart rate = 150/166

I have been feeling shiftless, but I decided to go out and get in a run because I haven't worked out in a few days and I have been dealing with untold amounts of bullshit at work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 23:20 23:20 11:07 11:07 2.10
2.12 47:13 23:53 11:16 11:11 4.22

8,000m on Concept2 Model D, 36:15.8, 10 MAY 23, Carlisle, Pennsylvania

 iThink:  none as I was watching Maryland-Michigan in the B1G lacrosse final on demand while erging.

WX at 11 PM (3) May 10     57.9 (14.4)     39.0 (3.9)     30.13 (1020)     Calm     

Odometer 14: 411.0mi

TE 3.5/0.0.  Average/max heart rate = na/165 (inaccurate average reading from first five minutes)

I am getting faster, although not necessarily by design (although drag factor 125 is a lot easier with a C-Breeze). It could be that I'm just getting stronger after starting to erg again because I have to be judicious about how much I run.

Splits
Distance:    8000
Time:    36:15.8
Avg/500m:    02:16.0
Drag Factor:    125
Per Mile:    0:07:18

4.2mi, 49:08, 8 MAY 23, Carlisle, Pennsylvania

iThink:
Jen Trynin, "Go Ahead"
Liz Phair, "In There"

WX at 8 PM (0) May 08 73.0 (22.8) 46.9 (8.3) 29.84 (1010) W 3 RH 39

Odometer 22: 164.7mi

TE 3.5/0.0. Average/max heart rate = 147/160

Easy run, at least by intent. Maybe not in execution as I was going a bit harder than I expected originally. No matter. At least I got it done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.09 24:21 24:21 11:39 11:39 2.09
2.11 49:08 24:47 11:45 11:42 4.20

5.07mi, 61:48, 6 MAY 23, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"
Liz Phair, "Spanish Doors"

WX at 8 PM (0) May 06 69.1 (20.6) 41.0 (5.0) 30.17 (1021) Calm RH 35

Odometer 22: 160.5mi

TE 3.3/0.0 Average/max heart rate = 147/163

Another slow run for distance and fat burn. I'm paying close attention to my knees as I could feel some pain but I felt better after about two miles.

I was not expecting a negative split on the last segment!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:31 20:31 12:35 12:35 1.63
0.93 32:07 11:36 12:28 12:33 2.56
0.85 42:11 10:04 11:51 12:22 3.41
1.65 61:49 19:38 11:54 12:13 5.06

8,000m on Concept2 Model D, 36:23.8, 3 MAY 23, Carlisle, Pennsylvania

 iThink:  none as I was watching Syracuse-Hobart lacrosse on demand while erging.

WX at 10 PM (2) May 03     45.0 (7.2)     37.0 (2.8)     29.68 (1005)     W 9

Odometer 14: 411.0mi

TE 3.6/0.0.  Average/max heart rate = 146/161

Much later leaving work tonight than I wanted, but I took yesterday off, so I'm not doing 10km tonight, but I did decide to crank out 8km again and sliced a good 50 seconds off the time.

I felt a lot better, which makes me think I'm getting stronger - or at least the rest of my body is starting to get used to rowing again. The lack of knee pain after working out is a nice bonus.

This is the coldest May I have seen in a long, long time.

Splits
Distance:    8000
Time:    36:23.8
Avg/500m:    02:16.5
Drag Factor:    128
Per Mile:    0:07:19

8,000m on Concept2 Model D, 37:14.3, 1 MAY 23, Carlisle, Pennsylvania

 iThink:  none as I was watching Virginia-Notre Dame lacrosse on demand while erging.

WX at 8 PM (0) May 01     51.1 (10.6)     41.0 (5.0)     29.4 (995)     W 7     light rain

Odometer 14: 411.0mi

TE 3.6/0.0.  Average/max heart rate = 146/161

I decided to gear up for something more, and I set the erg for 8k and saw how I felt. Frankly, better than yesterday. This is a good sign, even with the drag factor what it is. I'm really glad I invested in a C Breeze. Now that I can't really run much, I guess I need to get serious about rowing again.

Splits
Distance:    8000
Time:    37:14.3
Avg/500m:    02:19.6
Drag Factor:    125
Per Mile:    0:07:29

6,023m on Concept2 Model D, 27:57.6, 30 APR 23, Carlisle, Pennsylvania

 iThink: none as I was watching a recording of the Maryland-Rutgers lacrosse game from this past Friday.

WX at 11 PM (3) Apr 30     53.1 (11.7)     43.0 (6.1)     29.25 (990)     W 10     light rain

Odometer 14: 411.0mi

TE3.1/0.0.  Average/max heart rate = 140/158

I have been pretty bad at actually following up on saying I was going to row. Tonight I wasn't going to bag it off any longer. I decided to be conservative and only crank 6km, rather than the 10km I put into the erg. I'll follow up tomorrow. I need to build base back up; I've lost a lot.

Splits
Distance:    6023
Time:    27:57.6
Avg/500m:    02:19.3
Drag Factor:    123
Per Mile:    0:07:28

5.02mi, 61:27 aggregate, 24 APR 23, Carlisle, Pennsylvania

iThink:
MxPx, "I Will Follow"
Kitchens of Distinction, "Smiling"
The Connells, "Universal Glue"

WX at 7 PM (23) Apr 24 54.0 (12.2) 26.1 (-3.3) 30.08 (1018) WNW 12 RH 34

Odometer 22: 155.5mi

TE 3.3/0.0 Average/max heart rate = 140/153

Base mileage to see how I felt going longer and easier. My knees don't hurt so badly, but I was being careful about pacing and gait. I guess I'll see tomorrow. Just want to keep the momentum up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:42 19:42 12:01 12:01 1.64
1.73 40:03 20:21 11:46 11:53 3.37
1.65 61:27 21:24 12:58 12:14 5.02

4.22mi, 51:43, 20 APR 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
Kelly Clarkson, "Catch My Breath"
Mark Isham, "Semper Fidelis"

WX at 9 PM (1) Apr 20 71.1 (21.7) 54.0 (12.2) 30.05 (1017) ENE 5 RH 54

Odometer 22: 150.5mi

TE 3.1/0.1 Average/max heart rate = 148/162

First run in a very long while. Slow but I'm deliberately doing base mileage, not having run in a long time and trying to rebuild...and frankly, burn the 15 pounds I've gained in the last year and a half.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.11 25:18 25:18 11:59 11:59 2.11
2.11 51:43 26:25 12:31 12:15 4.22

Record ACFT, 406 points, 19 APR 23, Carlisle Barracks, Pennsylvania

iThink:
Hilary Duff, "Wake Up"

WX at 8 AM (12) Apr 19 48.9 (9.4) 32.0 (0.0) 30.09 (1018) WSW 7 RH 52

Odometer 22A: n/a

TE 4.5 estimated, Average/max heart rate = unk

My first one with a permanent profile. Yay. No sprint-drag-carry or 2-mile run. I haven't rowed in a while and it felt like it. I finished well inside the 31:48 cutoff, and I'm pretty good with the score I got. At least the weather was great.

Deadlift: 200lbs = 85pts
Overhead yeet: 8.1m = 72pts
Hand-release pushups: 33 = 89pts
Plank: 3:23 = 100pts
5k row: 22:28.1 = 60pts
Total score: 406/460

3.1mi+lift, 18:06+20:23, 15 APR 23, Carlisle, Pennsylvania

iThink:
inbound: 84 Tigers, "Great Wall"
outbound: (slipped my memory)

WX at 3 PM (19) Apr 15 72.0 (22.2) 59.0 (15.0) 29.84 (1010) Calm RH 64

Odometer 22: 158.6mi

TE 3.2/1.2 in. Average/max heart rate = 158/175 TE 2.4/0.0 out. Average/max heart rate = 151/164

I was tired from the last week, but I needed to go today to get in something productive before taking the ACFT on Wednesday. Return leg was very slow after the lifting.

Lifting today:
Hex Bar Deadlift 10/10/10 @170
Lat Pulldown 10/10/10 @85
Overhead barbell chest press 10/8/7 @75
Plate-loaded leg press 15/15/15 @225
Alternating dumbbell press 7/6/5 @30
Alternating dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 18:06 18:06 11:41 11:41 1.55
1.55 38:29 20:23 13:09 12:25 3.10

3.1mi+lift, 17:57+18:48, 8 APR 23, Carlisle, Pennsylvania

iThink:
Kelly Clarkson, "Catch My Breath"

WX at 6 PM (22) Apr 08 54.0 (12.2) 21.9 (-5.6) 30.41 (1029) S 5 RH 28

Odometer 22: 155.5mi

TE 3.1/0.0 in. Average/max heart rate = 139/148 TE 3/0/0.0 out. Average/max heart rate = 149/159

I was tired, but I'm glad I got this in. I felt better coming back than I expected, even though it was slow.

Lifting today:
Hex Bar Deadlift 10/10/10 @150
Overhead barbell chest press 10/10/10 @65
Lat Pulldown 10/10 @80, 10 @85
Plate-loaded leg press 16/14/12 @200
Alternating dumbbell press 7/6/5 @30
Alternating dumbbell row 10/10/10 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 17:57 17:57 11:35 11:35 1.55
1.54 36:45 18:48 12:12 11:54 3.09

3.13mi+lift, 18:30+20:41, 4 APR 23, Carlisle, Pennsylvania

iThink:
The Trammps, "Disco Inferno"
High Vis, "The Bastard Inside"

WX at 9 PM (1) Apr 04 70.0 (21.1) 50.0 (10.0) 30.02 (1016) ESE 8 RH 49

Odometer 22: 152.5mi

TE 3.0/0.0 in. Average/max heart rate = 141/153 TE 2.7/0.0 out. Average/max heart rate = 149/159

Forcing myself to go to the gym to get a second lift in three days. Working some of the soreness off but want to be careful not to get an overuse injury.

Lifting today:
Hex Bar Deadlift 10/10/10 @150
Lat Pulldown 10/10/8 @90
Overhead barbell chest press 10/10/10 @90
Alternating dumbbell press 7/6/3 @30
Alternating dumbbell row 10/10/10 @30
Plate-loaded leg press 15/12/10 @180


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 18:30 18:30 11:56 11:56 1.55
1.58 39:11 20:41 13:05 12:31 3.13

3.06mi+lift, 17:53+19:43, 2 APR 23, Carlisle, Pennsylvania

iThink:
High Vis, "The Bastard Inside"

WX at 6 PM (22) Apr 02 54.0 (12.2) 16.0 (-8.9) 30.03 (1016) Variable 3 RH 22

Odometer 22: 149.4mi

TE 3.0/0.0 in. Average/max heart rate = 143/150 TE 2.7/0.0 out. Average/max heart rate = 146/156

First lifting in just about five and a half months. For real. It was good to get it in, even if the run was painful or slow or both.

Lifting today:
Hex Bar Deadlift 10/10/10 @150
Chest and back press 10/10/10 @90
Lat Pulldown 10/10/8 @90
Plate-loaded leg press 15/12/10 @180
Leg extension 10/10/10 @70
Leg curl 10/10/10 @75


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 17:53 17:53 11:41 11:41 1.53
1.53 37:36 19:43 12:53 12:17 3.06

3.87mi, 43:29 aggregate, 25 MAR 23, San Diego, California

iThink:
The Connells, "Universal Glue"

WX at 0900 (16) Mar 25 55.0 (12.8) 44.1 (6.7) 30.15 (1020) ESE 5 RH 66

Odometer: N/A

TE 4.2/0.0. Average/max heart rate = 152/168

This is literally the first exercise I have done in almost 30 fucking days. Work has been that bad. Also, I was on the Embarcadero at San Diego while attending the Society for Military History convention and decided it was too good weather not to run. I need to stretch and gork out on painkillers or I will be in the suck tonight.

Goddamn do I feel like a piece of shit after not exercising in this long.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.11 23:25 23:25 11:06 11:06 2.11
2.12 47:03 23:38 11:09 11:07 4.23

4.3mi, 46:24 aggregate, 26 FEB 23, Carlisle, Pennsylvania

iThink:
Chrissy Meyer, Instrumental cover of A Day to Remember, "All I Want"

WX at 5 PM (22) Feb 26 57.9 (14.4) 21.9 (-5.6) 29.79 (1008) WNW 10 RH 24

Odometer 22: 146.3mi

TE 3.7/0.0 Average/max heart rate = 145/160

First real run in a while. Work has been even worse than I thought it would be. I am exhausted but the weather was far too good to pass up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 23:54 23:54 10:55 10:55 2.19
2.11 46:24 22:30 10:40 10:47 4.30