7.74mi, 89:08, 30 JAN 25, Lorton, Virginia

iThink:
Waterflame, Lines Fading (160 bpm)

WX at 5 PM (22) Jan 30 50.5 (10.3) 21.7 (-5.7) 30.17 (1021) SE 7 RH 31
Odometer 25A: 128.0mi
TE 3.8/0.0. Exercise Load 142. Average/max heart rate = 142/158

First run in fuckin' forever. Didn't want to go too hard, but I did at times. But it felt good to get out there. Knee pain on the medial side of the left knee at start for the first two miles, hip pain in the right rear in the last mile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:10 16:10 11:48 11:48 1.37
1.17 30:11 14:01 11:59 11:53 2.54
1.32 45:32 15:21 11:38 11:48 3.86
1.33 60:26 14:54 11:12 11:39 5.19
1.16 73:11 12:45 10:59 11:31 6.35
1.39 89:08 15:57 11:28 11:31 7.74

10,000m on Concept2 Model D, 46:17.7, 27 JAN 25, Lorton, Virginia

 iThink: none as I was watching the Toronto Rock at the Calgary Roughnecks.

WX at 10 PM (3) Jan 27     28.9 (-1.7)     22.3 (-5.4)     29.76 (1007)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.3   Exercise load 125.  Average/max heart rate 137/162

A surprisingly strong pull today even after going harder than I expected yesterday. What particularly pleased me was the really hard finish that I was able to hold in the last 500m - I started accelerating from 2:08 at that point and was going under 1:59/500m by the end.

Splits
Distance:    10000
Time:    46:17.7
Avg/500m:    02:18.9
Drag Factor:    108
Per Mile:    00:07:27

8,000m on Concept2 Model D, 35:27.2, 26 JAN 25, Lorton, Virginia

 iThink: none as I was watching episode 4 of Deutschland 83.

WX at 9 PM (2) Jan 26     29.5 (-1.4)     22.8 (-5.1)     30.17 (1021)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.1   Exercise load 128.  Average/max heart rate 143/154

I decided to cap my distance at 8km. I went faster than I expected and that was pretty good, but I've also taken a few days off that I probably should have been working.

Still better than nothing.

Splits
Distance:    8000
Time:    35:27.2
Avg/500m:    02:13.0
Drag Factor:    104
Per Mile:    00:07:08

10,000m on Concept2 Model D, 45:10.7, 22 JAN 25, Lorton, Virginia

 iThink: none as I was watching episode 3 of Deutschland 83.

WX at 9 PM (2) Jan 22     12.6 (-10.8)     -1.8 (-18.8)     30.48 (1032)     Calm     

Odometer 14B: 411.0mi
TE 3.6/0.2   Exercise load 131.  Average/max heart rate 139/157

I have misplaced the fob for the gym at my housing subdivision. I am very much discomfited. In lieu of running, I cranked out 10km on the erg and am somewhat mollified as I was keeping faster pace than I expected at my level of fitness.

Splits
Distance:    10000
Time:    45:10.7
Avg/500m:    02:15.5
Drag Factor:    108
Per Mile:    00:07:16

15,000m on Concept2 Model D, 93:26, 19 JAN 25, Lorton, Virginia

iThink: none as I was watching the Philadephia Wings at the Buffalo Bandits.

WX at      8 PM (1) Jan 19     31.5 (-0.3)     24.8 (-4.0)     29.85 (1010)     NW 16     light precipitation

Odometer 14B: 411.0mi
TE 3.2/0.0   Exercise load 92.  Average/max heart rate 131/149

My ass is still sore even after using the super-thick seat cushion. Just not as much as before, though. Exercise load feels low for relative effort but this is also a very different exercise than just running.

Average speed slowed since I was stopping to skip through the commercial breaks as before. I was pretty happy to be able to hold 2:14/500m in the last few thousand meters.

Splits
Distance:    15000
Time:    1:13:26.0
Avg/500m:    02:26.9
Drag Factor:    104
Per Mile:    00:07:53

6.66mi on dreadmill, 76:30, 17 JAN 25, Lorton, Virginia

iThink:
Alvvays, After the Earthquake (166 bpm)
The Get Up Kids, Ten Minutes (170bpm)
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
Sascha Collisson, Ablaze (176bpm)

WX at 10 PM (3) Jan 17 34.9 (1.6) 22.8 (-5.1) 30.11 (1019) SE 6 WC 30 (-1)
Odometer 25A: 120.3mi
TE 4.0/0.0. Exercise Load 170. Average/max heart rate = 140/147

I should've gone easier, but I wanted to finish faster. I need to run SLOW tomorrow and properly recover. The Forerunner 955 is saying I am overtraining. My acute and chronic exercise load is about right, but I haven't been getting enough sleep, so hoping to catch up on that this weekend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:32 11:32 11:32 11:32 1.00
1.00 23:05 11:33 11:33 11:33 2.00
1.00 34:37 11:32 11:32 11:32 3.00
1.00 46:10 11:33 11:33 11:33 4.00
1.00 57:42 11:32 11:32 11:32 5.00
1.00 69:01 11:19 11:19 11:30 6.00
0.66 76:30 07:29 11:20 11:29 6.66

8.0mi on dreadmill, 91:18, 15 JAN 25, Lorton, Virginia

iThink:
None as I was watching Bubba Ho-Tep while I was running easy.

WX at 9 PM (2) Jan 15 26.1 (-3.3) 6.6 (-14.1) 30.29 (1025) NW 7
Odometer 25A: 113.2mi
TE 4.0/0.0. Exercise Load 171. Average/max heart rate = 138/148

Easy run, 8 miles on the dreadmill to burn lard. Not bad and I even got a movie out of it!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:35 11:35 11:35 11:35 1.00
1.00 23:08 11:33 11:33 11:34 2.00
1.00 34:40 11:32 11:32 11:33 3.00
1.00 46:13 11:33 11:33 11:33 4.00
1.00 57:45 11:32 11:32 11:33 5.00
2.00 80:11 22:26 11:13 11:27 7.00
1.00 91:18 11:07 11:07 11:25 8.00

8.0mi on dreadmill, 85:59, 13 JAN 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170bpm)
Crystal Castles, Doe Deer (184bpm)
The Get Up Kids, Shorty (111bpm)
The Get Up Kids, Woodson (102bpm)

WX at 10 PM (3) Jan 13 30.9 (-0.6) 22.3 (-5.4) 30.02 (1016) Calm
Odometer 25A: 104.8mi
TE 4.6/0.0. Exercise Load 229. Average/max heart rate = 144/159

First time on the dreadmill in a while due to the snow and having a runny nose the last few days. Today was the first day I felt up to snuff and went harder than I expected - and was pretty glad I did it, especially given I've been slacking the last few days. So time to get back on the stick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:20 11:20 11:20 11:20 1.00
1.00 22:30 11:10 11:10 11:15 2.00
1.00 33:13 10:43 10:43 11:04 3.00
1.00 43:44 10:31 10:31 10:56 4.00
1.00 54:05 10:21 10:21 10:49 5.00
1.00 64:47 10:42 10:42 10:48 6.00
1.00 75:31 10:44 10:44 10:47 7.00
1.00 85:59 10:28 10:28 10:45 8.00

10,000m on Concept2 Model D, 46:31.3, 11 JAN 25, Lorton, Virginia

iThink: none as I was watching the Buffalo Bandits at the Ottawa Black Bears.

WX at 10 PM (3) Jan 11     30.7 (-0.7)     18.1 (-7.7)     29.9 (1012)     NW 3     
Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 131   Average/max heart rate 137/154

Seat cushion came in and I immediately put it to work. It sits a little high at first, but because it's memory foam, it'll sink down to a more reasonable height after a bit. The seat cushion is a must - the alternative was folding up towels to sit under my butt for longer rows...and since my standard pull is between 6km and 10km, it's going to be long rows.

I was stopping from time to time as I was skipping through the commercial breaks on the game. The average speed was a little lower than might be expected for this level of efficiency but I was actually pulling closer to 2:12-2:13/500m when I wasn't stopped. I just continued to run the clock while fast forwarding.

Splits
Distance:    10000
Time:    46:31.3
Avg/500m:    02:19.6
Drag Factor:    106
Per Mile:    00:07:29

10,000m on Concept2 Model D, 47:21.5, 9 JAN 25, Lorton, Virginia

 iThink: none as I was watching the Ottawa Black Bears at the Toronto Rock.

WX at 8 PM (1) Jan 09     28.6 (-1.9)     8.4 (-13.1)     30.09 (1018)     WNW 15     WC 17 (-8)
Odometer 14B: 411.0mi
TE 3.1/0.0  Exercise load 84  Average/max heart rate = 135/155

Still tinkering with Forerunner 955 syncing with the Concept2 PM5. Today was not a bad row, first time pull 10,000 in a while. I felt pretty good at times, but I was trying to do mostly endurance work and since I've got a runny nose, I wasn't going to go to the gym and be Patient Zero. My butt hurts, though, so I need to order a seat cushion.

Splits
Distance:    10000
Time:    47:21.5
Avg/500m:    02:22.1
Drag Factor:    108
Per Mile:    00:07:37

6,648m on Concept2 Model D, 30:41, 6 JAN 25, Lorton, Virginia

 iThink: none as I was watching Deutschland 83 on Amazon.

WX at 9 PM (2) Jan 06     28.6 (-1.9)     24.6 (-4.1)     29.76 (1008) NW 10 Light Snow Fog/Mist

Odometer 14B: 411.0mi

TE 2.7/0.1  Exercise load 61  Average/max heart rate = 128/140

Test of the new setup mounting an arm for a 24" monitor in place of the PM5 and moving the PM5 down to closer to the chain - which works very well for longer ergs. Also the first time I've erged in just about forever. Batteries were dead so they kept going out - required me to do this in two sittings after the PM5 blanked out when I stopped pulling.

Splits
Distance:    6648
Time:    30:41.0
Avg/500m:    02:18.5
Drag Factor:    104
Per Mile:    00:07:26

7.7mi, 90:31, 4 JAN 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at 4 PM (21) Jan 04 30.9 (-0.6) 9.3 (-12.6) 30.1 (1019) WNW 16 RH 19 WC 19 (-7)
Odometer 25A: 96.4mi
TE 3.6/0.2. Exercise Load 133. Average/max heart rate = 133/145

Deliberate slow run for once and it went well, in spite of the cold conditions exacerbated by the winds. At least the winds have calmed down some from earlier today, though. Legs are tired, so I'll see how I feel later and if I run tomorrow, it'll be a shorter distance on a flatter course than today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 16:14 16:14 11:51 11:51 1.37
1.20 31:08 14:54 12:25 12:07 2.57
1.28 46:43 15:35 12:10 12:08 3.85
1.32 62:19 15:36 11:49 12:03 5.17
1.16 74:47 12:28 10:45 11:49 6.33
1.37 90:31 15:44 11:29 11:45 7.70

7.7mi, 86:42, 2 JAN 25, Lorton, Virginia

iThink:
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
The Cure, Primary (171bpm)
Sugarcult, Dead Living (160bpm)

5 PM (22) Jan 02 40.5 (4.7) 16.9 (-8.4) 30.11 (1019) WNW 6 RH 38
Odometer 25A: 88.7mi
TE 3.8/0.1. Exercise Load 154. Average/max heart rate = 135/149

I planned on going easy but went sizeably harder than I probably should've. I will do this route easier next time as I need to get disciplined about not blowing the off days. Weather was absolutely perfect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 15:44 15:44 11:29 11:29 1.37
1.23 30:22 14:38 11:54 11:41 2.60
1.25 45:09 14:47 11:50 11:44 3.85
1.31 59:38 14:29 11:03 11:33 5.16
1.16 71:58 12:20 10:38 11:23 6.32
1.37 86:42 14:44 10:45 11:16 7.69

7.68mi, 86:25, 31 DEC 24, Lorton, Virginia

iThink:
Michael Tsukerman and Robert Gitelman, Bolivia (Onova Remix) (140bpm)
New Model Army, Running in the Rain (132bpm)
Kinetica & Dreamy, Remember Me (Original Mix) (140bpm)

5 PM (22) Dec 31 50 (10) 46 (8) 29.58 (1001) W 18 heavy rain with thunder; mist RH 86

Odometer 25A: 77.0mi
TE 3.9/0.1. Exercise Load 163. Average/max heart rate = 135/153

Putting in a down payment on my sins for tomorrow, but also, I managed to pick the one time of the day where I would get crushed by rain. At least it wasn't as bad as KDCA about 15 miles away, but not much better on my return leg where it really started to pour and go horizontal rain.

6 PM (23) Dec 31 51.1 (10.6) 44.1 (6.7) 29.61 (1002) W 22G44 heavy rain with thunder

Today was surprisingly quick for not going that hard. On the other hand, all bets were off given the weather although I was not trying to run fast today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.36 15:37 15:37 11:29 11:29 1.36
1.16 29:21 13:44 11:50 11:39 2.52
1.32 44:14 14:53 11:17 11:31 3.84
1.31 58:56 14:42 11:13 11:27 5.15
1.16 71:11 12:15 10:34 11:17 6.31
1.37 86:25 15:14 11:07 11:15 7.68

5.03mi, 52:50, 30 DEC 24, Lorton, Virginia

iThink:
Bad Moves, Same Bad Friends (146bpm)
The Get Up Kids, Ten Minutes (170bpm)

3 PM (20) Dec 30 62.2 (16.8) 29.7 (-1.3) 29.72 (1006) WSW 14G24 RH 29
Odometer 25A: 69.3mi
TE 3.9/0.2. Exercise Load 164. Average/max heart rate = 141/153

A bit squashed for time, so I only went 5. Weather was about perfect, although gusty and that made for some tough uphills. Today was unexpectedly fast and while I haven't been running as much, the intent is not to taper so much as I'm crushed by all the stuff I have to unpack. But today was fast and I was pretty happy about those speeds and my ability to hold level of effort. VO2 Max is showing 41, the best in a long while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.52 28:03 28:03 11:08 11:08 2.52
2.51 52:50 24:47 09:52 10:30 5.03

5.0mi+lift, 52:56, 27 DEC 24, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 10 PM (3) Dec 27 39 (4) 35 (2) 30.31 (1026) Calm light rain
Odometer 25A: 64.3mi
Lift TE 2.0/1.6. Exercise Load 46 Average/max heart rate = 111/144
Run TE 4.0/0.0. Exercise Load 171 Average/max heart rate = 142/159

Experimenting with the gym at my new digs. No free weights, so I had to improvise with some machines and some dumbbells. Based on the dumbbells, I would just as easily be better off doing it at home. Run was reasonably quick and then went hard in the last mile. My knees did not appreciate it after the fact.

Lifting today:
Dumbbell Deadlift 10/10/10 @50/50
Dumbbell Overhead Press 10/10/10 @30/30
Alternating Dumbbell Row 10/10/10 @50
Goblet Squat 10/10/10 @40
Chest Press 10/10/10 @150
Lat Pulldown 10/10 @120, 10 @100
Leg press 15/15/15 @360

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:06 11:06 11:06 11:06 1.00
1.00 21:52 10:46 10:46 10:56 2.00
1.00 32:36 10:44 10:44 10:52 3.00
1.00 43:18 10:42 10:42 10:50 4.00
1.00 52:57 09:39 09:39 10:35 5.00

10.0mi, 1:51:58, 25 DEC 24, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Jamie Christopherson, A Stranger I Remain (Maniac Agenda Mix) (165bpm)

WX at 6 PM (23) Dec 25 38.3 (3.5) 30.0 (-1.1) 30.34 (1027) Calm RH 71
WX at 5 PM (22) Dec 25 42.6 (5.9) 29.7 (-1.3) 30.33 (1027) Calm RH 60

Odometer 25A: 58.9mi
TE 4.2/0.0. Exercise Load 199. Average/max heart rate = 138/150

Long run for x-moose day. This makes up only partially for the amount of eating I've been doing the last few days. Also, I started too late to finish in daylight. On the bright side, today was faster than anticipated and I certainly didn't set out to run hard or fast today, in spite of the splits compared to the last few days lapping the same course.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.67 0:18:49 18:49 11:16 11:16 1.67
1.65 0:37:39 18:50 11:25 11:20 3.32
1.67 0:56:07 18:28 11:03 11:15 4.99
1.67 1:14:32 18:25 11:02 11:11 6.66
1.67 1:33:10 18:38 11:09 11:11 8.33
1.67 1:51:58 18:48 11:15 11:12 10.00

6.66mi, 79:50, 22 DEC 24, Lorton, Virginia

iThink:
AC/DC, If You Want Blood (You've Got It), (141 bpm)
Alvvays, After the Earthquake (166 bpm)
Alvvays, Pomeranian Spinster (175bpm)

WX at 6 PM (23) Dec 22 30.6 (-0.8) 11.7 (-11.3) 30.5 (1032) Calm RH 44
Odometer 25A: 48.9mi
TE 3.3/0.0. Exercise Load 114. Average/max heart rate = 132/147

Same course as before, except in reverse. It was fucking cold as balls outside for Virginia in December. Easy pace, some of which was run at remarkably low levels of heartrate if not perceived intensity. Knees were bothering me during the run until halfway through, though. The relatively minor time difference from the previous run was also a factor of it being super cold outside and that was conducive to easy heat management.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:35 19:35 11:44 11:44 1.67
1.66 40:25 20:50 12:33 12:08 3.33
1.67 60:35 20:10 12:05 12:07 5.00
1.66 79:50 19:15 11:36 11:59 6.66

6.66mi, 77:16, 20 DEC 24, Lorton, Virginia

iThink:
The Cure, Primary (171bpm)
New Order, Dream Attack (146bpm)

WX at 7 PM (0) Dec 20 43.3 (6.3) 37.9 (3.3) 29.94 (1013) WNW 5 RH 81
Odometer 25A: 42.2mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 137/152

Four laps, 6.66 exact. I can't ask for more. Except maybe a flatter course. As usual, when you're living on top of a hill...there will be climbing and descending. My knees will probably fuckin' hate me tomorrow. On the other hand, today was a good day of experimenting with tempo and cadence.

What I did NOT count on was negative splits the entire way. I think part of that was being warmed up after the first lap, but also being able to run the off-road parts in the dark with more confidence. My achilles tendons might not like it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.67 19:56 19:56 11:56 11:56 1.67
1.66 39:26 19:30 11:45 11:51 3.33
1.67 58:41 19:15 11:32 11:44 5.00
1.66 77:16 18:35 11:12 11:36 6.66

4.65mi, 74:29, 19 DEC 24, Lorton, Virginia

iThink:
The Cure, Primary (171bpm)
The Cure, A Forest (81bpm)

WX at 3 PM (20) Dec 19 45 (7.2) 28 (-2.2) 30.25 (1024) NW 8 RH 50
Odometer 25A: 35.6mi
TE 3.2/0.0. Exercise Load 96. Average/max heart rate = 134/151

After scouting the route, I had a more productive run running parts of the Cross-County Trail. There is almost no flat portion of the course. Those hills are no joke. Great to do in the mid-day, but they'll put a beating on your legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.68 11:41 11:41 17:11 17:11 0.68
0.90 23:19 11:38 12:56 14:45 1.58
0.75 36:31 13:12 17:36 15:40 2.33
0.73 49:09 12:38 17:18 16:04 3.06
0.92 62:35 13:26 14:36 15:43 3.98
0.67 74:29 11:54 17:46 16:01 4.65