4.87mi, 58:51, 27 JUN 23, Carlisle, Pennsylvania

iThink:
The Cure, "Taking Off"
The Bats, "Courage"

WX at 9 PM (1) Jun 27 70.0 (21.1) 66.0 (18.9) 29.74 (1007) ESE 5 thunder in the vicinity RH 87

Odometer 23: 4.9mi

TE 3.4/0.0. Average/max heart rate = 145/162

First run in a while. Work has been bad again. When I started running, my skin started to itch a little bit, but my joints and ankles really started to hurt noticeably. After about a mile, it went away, and by 2.5mi, I felt better. I needed this run.

New shoes, another set of Asics GT-IIs, as they were cheap, and honestly, they seem to do about as well as the GT-IIs I ran in when I was in 10th grade.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 26:12 26:12 11:55 11:55 2.20
2.67 58:51 32:39 12:14 12:05 4.87

3.99mi, 49:11 aggregate, 21 JUN 23, Carlisle, Pennsylvania

iThink:
Dayglow, "Can I Call You Tonight?"

WX at 7 AM (11) Jun 21 64.0 (17.8) 53.1 (11.7) 30.19 (1022) ENE 12 RH 68
WX at 9 PM (1) Jun 21 62.1 (16.7) 55.0 (12.8) 30.2 (1022) SE 14 RH 78 light rain

Odometer 22: 200.5mi

TE 2.6/0.0. Average/max heart rate = 143/164

Running to work because traffic is bad and it's actually faster to run to work even as slow as I am than to drive. For real.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 24:50 24:50 12:25 12:25 2.00
1.99 49:11 24:21 12:14 12:20 3.99

6.38mi, 69:00 aggregate, 14 JUN 23, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"
Perturbator, "Raining Steel"

WX at 7 AM (11) Jun 14 61.0 (16.1) 55.9 (13.3) 29.58 (1001) Calm light rain RH 83

Odometer 22: 196.5.1mi

TE 3.8/0.0. Average/max heart rate = 143/169

Mandatory Army Birthday fun run. I was going to see how I was going to feel but I was definitely feeling it in the right knee on the return. I was not expecting to run the speed I did in the main part of the run, though!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 16:52 16:52 11:01 11:01 1.53
3.33 50:52 34:00 10:13 10:28 4.86
1.52 69:00 18:08 11:56 10:49 6.38

7.49mi, 87:06, 8 JUN 23

iThink:
Goo Goo Dolls, "There You Are"
Sugarcult, "Los Angeles"
Max, "Aim"

WX at 3 PM (19) Jun 08 64 (18) 44 (7) 29.77 (1008) NNW 13 RH 48

Odometer 22: 189.1mi

TE 4.0/2.3. Average/max heart rate = 151/164

Second long run back to back, against my better judgment, but my legs felt better after about a mile and a half of loosening up. More burning lard, although the course was far less hilly than yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:02 11:02 11:02 11:02 1.00
2.73 43:49 32:47 12:01 11:45 3.73
2.81 76:15 32:26 11:33 11:40 6.54
0.95 87:06 10:51 11:25 11:38 7.49

6.75mi, 82:37, 7 JUN 23

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (20) Jun 07 69 (21) 35 (2) 29.72 (1006) NW 21 RH 28

Odometer 22: 181.6mi

TE 4.1/2.1. Average/max heart rate = 150/171

First run in a while, and one that was longer because I got lost along the way and took the wrong path. This is okay. Mostly burning lard more than anything else.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 16:42 16:42 11:17 11:17 1.48
1.64 35:27 18:45 11:26 11:22 3.12
2.47 68:50 33:23 13:31 12:19 5.59
1.16 82:37 13:47 11:53 12:14 6.75

8,000m on Concept2 Model D, 37:10.0, 6 JUN 23

 iThink: none

WX at 6 PM (22) Jun 06     71 (22)     39 (4)     29.77 (1008)     NNW 17     smoke

Odometer 22: 172.8mi

TE3.9/0.0.  Average/max heart rate = 149/168

I was thinking about running, but decided to erg instead. I felt a lot better than I expected for not doing much. I felt better after the first 2,500. Strong finish relative to what I've normally done, but I've also been slacking in trying to get back in the groove.

Splits
Distance:    8000
Time:    37:10.0
Avg/500m:    02:19.4
Drag Factor:    104
Per Mile:    00:07:29

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