7.2mi, 88:25, 21 MAR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) Mar 21 67.5 (19.7) 44.2 (6.8) 29.83 (1010) E 3 RH 43
WX at 6 PM (22) Mar 21 72.0 (22.2) 39.7 (4.3) 29.83 (1010) Calm RH 31
Odometer 25C: 133.8mi
TE 3.6/0.0. Load 110. Avg/Max Heart Rate = 138/147

Short long run, at least that was the plan. I was going to run track repeats until I got to the distance required to hit standard distance. Unfortunately, I went two laps too many. Mostly zone 2 until my last mile on the track, which was closer to zone 3. I was hoping to run easier in the return leg, but it remained at zone 3 throughout.

Target to return for standard distance needs to be 5.1mi, not 5.6mi. Oops.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.55 19:03 19:03 12:17 12:17 1.55
4.10 69:42 50:39 12:21 12:20 5.65
1.55 88:25 18:43 12:05 12:17 7.20

3.13mi, 39:56, 20 MAR 26, Lorton, Virginia

iThink:
Foo Fighters - The Pretender (173bpm)

WX at 6 PM (22) Mar 19 58.3 (14.6) 28.6 (-1.9) 30.13 (1020) SSE 5 RH 321
Odometer 25C: 126.6mi
TE 2.7/0.0. Load 50. Avg/Max Heart Rate = 131/140

Easy and short run. I was fucking exhausted today and I didn't really sleep well last night.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.56 20:19 20:19 13:00 12:48 1.56
1.56 39:56 19:37 12:32 12:41 3.13

10,000m on Concept2 Model D, 47:20.0, 18 MAR 26, Lorton, Virginia

iThink:
nothing as I was watching the first half of the Toronto Rock at the Halifax Thunderbirds game from last weekend.

WX at 9 PM (1) Mar 18 34.5 (1.4) 16.9 (-8.4) 30.31 (1026) ESE 3
Row TE 2.8/0.0 Load 52
Avg/Max Heart Rate 132/141
Avg/Max/Normalized Power 127W/157W/127W
Total strokes 1028, Avg rate 22spm, Avg dist/str 9.68m

My watch said recovery run of 22 minutes today, so I decided to go 10km easy on the erg. As short as my run yesterday was, I was still banged up today, something that I don't feel after pulling on the erg. Aside from no impact, there's the other benefit of working other parts of the body that running doesn't work.

First segment was slow because I was tinkering with earbuds vs speaker on the TV. The earbuds were glitchy so I might switch them out with some different ones.

Splits
Distance: 10000
Time: 47:20.0
Avg/500m: 02:22.0
Drag Factor: 141
Per Mile: 00:07:37

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:54.2 9:54.2 02:28.6 02:28.6 2000
2000 19:12.7 9:18.5 02:19.6 02:24.1 4000
2000 28:36.6 9:23.9 02:21.0 02:23.1 6000
2000 38:03.0 9:26.4 02:21.6 02:22.7 8000
2000 47:20.0 9:17.0 02:19.3 02:22.0 10000

4.24mi, 53:12, 17 MAR 26, Lorton, Virginia

iThink:
Corrosion of Conformity - What(?) (104bpm)
Kitchens of Distinction - Smiling (153bpm)

WX at 6 PM (22) Mar 17 39 (4) 12 (-11) 30.06 (1017) WNW 15G21 RH 32
Odometer 25C: 123.5mi
TE 3.1/0.0. Load 75. Avg/Max Heart Rate = 135/148

Deliberate easy run at zone 2, which I was mostly in. But I didn't want to smoke my legs after yesterday and potentially derail training later this week.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:06 27:06 12:47 12:47 2.12
2.12 53:12 26:06 12:19 12:33 4.24

10,000m on Concept2 Model D, 45:43.7, 16 MAR 26, Lorton, Virginia

iThink:
nothing as I was watching Virginia at Maryland from last weekend.

WX at 8 PM (0) Mar 16 64 (18) 59 (15) 29.25 (990) SSE 12G22
Row TE 2.9/1.2 Load 69
Avg/Max Heart Rate 132/146
Avg/Max/Normalized Power 136W/169W/137W
Total strokes 1023, Avg rate 22spm, Avg dist/str 9.75m

It was supposed to be high winds and horizontal rain. It wasn't, but I'm not running outside when there's winds and rain like that on the forecast. Besides, I needed to get something in other than running, and I use the erg to catch up on the lacrosse I didn't watch this past weekend.

I need to be careful in my stroke as I can feel a little bit of a tear in the right shoulder as I'm pulling. My traps are very tight and sore right now, so I can tell this one was harder. The drag factor was markedly higher, mostly because I didn't check the damper setting after I moved the erg back into the basement. I have a weird relationship with drag factor - higher drag factors = more speed, which is contrary to what I've typically read online.

I also recognize that I had to get this one in before eating dinner. There is no way I'm going to exercise after dinner, which I finally acknowledged last night. Just gotta be disciplined about getting at it before chowing down.

Splits
Distance: 10000
Time: 45:43.7
Avg/500m: 02:17.2
Drag Factor: 135
Per Mile: 00:07:22

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:10.0 9:10.0 02:17.5 02:17.5 2000
2000 18:19.5 9:09.5 02:17.4 02:17.4 4000
2000 27:27.4 9:07.9 02:17.0 02:17.3 6000
2000 36:37.5 9:10.1 02:17.5 02:17.3 8000
2000 45:43.7 9:06.2 02:16.6 02:17.2 10000

7.76mi, 92:55, 14 MAR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Rush - Middletown Dreams (139bpm)
Philip Glass - Songs From Liquid Days: No 2. Lightning (100bpm)

WX at 2 PM (18) Mar 14 60.1 (15.6) 13.6 (-10.2) 30.13 (1020) WNW 17G21 RH 15
Odometer 25C: 119.2mi
TE 4.0/0.3. Load 58. Avg/Max Heart Rate = 137/154

I thought I might have dead legs but I didn't, and a disciplined start ended up in a fairly fast but hard finish. I was paying more attention to tempo and turnover but I'll definitely feel this tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:33 25:33 12:21 12:21 2.07
1.81 48:07 22:34 12:28 12:24 3.88
1.80 69:55 21:48 12:07 12:19 5.68
2.08 92:55 23:00 11:03 11:58 7.76

3.56mi, 45:46, 11 MAR 26, Lorton, Virginia

iThink:
Better Than Ezra - In The Blood (150 bpm)

WX at 7 PM (23) Mar 11 84.0 (28.9) 55.6 (13.1) 29.65 (1004) SSE 6 RH 37
Odometer 25C: 111.4mi
TE 2.8/0.0. Load 58. Avg/Max Heart Rate = 135/144

Dead legs today and it was crazy warm for this time of the year. Discretion is the better part of valor but at least I didn't completely bag it.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.78 23:30 23:30 13:12 13:12 1.78
1.78 45:46 22:16 12:31 12:51 3.56

4.24mi, 55:13, 10 MAR 26, Lorton, Virginia

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

WX at 8 PM (1) Mar 06 72 (22) 47 (8) 29.94 (1014.1) Calm RH 40
Odometer 25C: 107.8mi
TE 3.0/0.0. Load 65. Avg/Max Heart Rate = 135/146

Legs are still pretty tired even after a rest day yesterday, so instead of going 6, I decided to go shorter and not push it too hard. At least I got something in. It was 85F earlier today and that was nuts.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 28:34 28:34 13:28 13:28 2.12
2.12 55:13 26:39 12:34 13:01 4.24

5.02mi, 71:24, 8 MAR 26, Lorton, Virginia

iThink:
Kitchens of Distinction - Smiling (153bpm)
Velocity Girl - Labrador (158bpm)

WX at 6 PM (23) Feb 17 44.6 (7.0) 38.8 (3.8) 30.08 (1018) Calm RH 80
Odometer 25C: 103.5mi
TE 2.7/0.0. Load 50. Avg/Max Heart Rate = 135/142

Easy recovery run as I felt really beat up after yesterday. All base, nothing hard. Got a ways to go before I can go do the kind of running I did before the winter.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.56 21:17 21:17 13:39 13:39 1.56
1.91 49:47 28:30 14:55 14:21 3.47
1.55 71:24 21:37 13:57 14:13 5.02

6.66mi, 83:50, 7 MAR 26, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Cure - A Forest (from Concert) (160bpm)
The Smiths, "There Is A Light That Never Goes Out" (soundcheck at the Barrowland) (131 bpm)

WX at 6 PM (23) Mar 07 63.1 (17.3) 53.2 (11.8) 29.92 (1013) SE 5 RH 70
Odometer 25B: 402.4mi
Odometer 25C: 98.5mi
TE 3.6/0.2. Load 115. Avg/Max Heart Rate = 142/153

My car hit 66,666 miles today, so appropriately enough, I had to run my standard 666 also. I deliberately went easy because I didn't know how I was going to feel, and I was going to try to leave some for tomorrow as well.

The Smiths were quite unexpected. That was a big running mantra of my year in Kabul in 2014.

I can now retire the 25B shoes now that I've put 400mi on them.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:13 26:13 12:40 12:40 2.07
1.26 42:13 16:00 12:42 12:41 3.33
1.26 57:53 15:40 12:26 12:37 4.59
2.07 83:50 25:57 12:32 12:35 6.66

10,000m on Concept2 Model D, 46:42.0, 6 MAR 26, Lorton, Virginia

iThink:
nothing as I was watching the Maryland Charm vs. New York Charging game from last weekend.

WX at 11 PM (4) Mar 06 47.3 (8.5) 41.4 (5.2) 30.32 (1026) E 3
Row TE 3.0/0.0 Load 53
Avg/Max Heart Rate 131/143
Avg/Max/Normalized Power 127W/165W/130W
Total strokes 1051, Avg rate 22spm, Avg dist/str 9.51m

I was completely lacking in motivation and forced myself to do a moderate effort 10km erg. Most of it was because of my chronic case of the fuckits. Generally, I try not to do cardio this late, but I frittered away this afternoon after getting home because, well, fuckits.

Splits
Distance: 10000
Time: 46:42.0
Avg/500m: 02:20.1
Drag Factor: 126
Per Mile: 00:07:31

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:20.1 9:20.1 02:20.0 02:20.0 2000
2000 18:41.7 9:21.6 02:20.4 02:20.2 4000
2000 28:02.1 9:20.4 02:20.1 02:20.2 6000
2000 37:23.3 9:21.2 02:20.3 02:20.2 8000
2000 46:42.0 9:18.7 02:19.7 02:20.1 10000

7.75mi, 93:48, 1 MAR 26, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Cure - A Forest (from Concert) (160bpm)

WX at 3 PM (20) Mar 01 57.7 (14.3) 30.2 (-1.0) 30.17 (1021) N 6 RH 34
Odometer 25B: 395.7mi
Odometer 25C: 98.5mi
TE 4.0/0.0. Load 141. Avg/Max Heart Rate = 1433/158

First legitimate long run in a while. Wasn't sure how I'd feel, but it was pretty hard at the back side even though I was running mostly negative splits. Weather was good but I know my knees are going to hurt tomorrow.

I wasn't expecting both of my iThinks today to have the same bpm speed.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:54 25:54 12:31 12:31 2.07
1.81 48:12 22:18 12:19 12:25 3.88
1.80 69:43 21:31 11:57 12:16 5.68
2.07 93:48 24:05 11:38 12:06 7.75

10,000m on Concept2 Model D, 46:29.8, 24 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the first half of Syracuse at Harvard from last weekend.

WX at 7 PM (0) Feb 24 37.2 (2.9) 10.0 (-12.2) 29.94 (1013) Calm
Lift TE 0.9/0.0 Load 10
Row TE 3.2/0.1 Load 88
Avg/Max Heart Rate 138/154
Avg/Max/Normalized Power 132W/189W/132W
Total strokes 1034, Avg rate 22spm, Avg dist/str 9.64m

After running yesterday, I wanted to switch it back up so I wasn't too beat up. Probably prudent.

Lifting

Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10/10 @115
Back squat 10/10/10 @75
Overhead Barbell Press 10/10/10 @65

Splits
Distance: 10000
Time: 47:04.7
Avg/500m: 02:21.2
Drag Factor: 127
Per Mile: 00:07:35

SGMT AGGREGT PERLAP PER500m AVG500m DIST 2000 09:23.4 9:23.4 02:20.9 02:20.9 2000 2000 18:39.8 9:16.4 02:19.1 02:20.0 4000 2000 28:07.2 9:27.4 02:21.9 02:20.6 6000 2000 37:22.2 9:15.0 02:18.8 02:20.1 8000 2000 46:29.8 9:07.6 02:16.9 02:19.5 10000

6.0mi, 75:08, 19 FEB 26, Lorton, Virginia

iThink:
The Breeders - Divine Hammer (144bpm)
My Bloody Valentine - Sueisfine (168bpm)
Belly - Super-Connected (152bpm)

WX at 6 PM (23) Feb 23 40.6 (4.8) 22.5 (-5.3) 29.87 (1011) WNW 14G23 RH 47
Odometer 25B: 395.7mi
Odometer 25C: 90.7mi
TE 3.2/0.0. Load 86. Avg/Max Heart Rate = 136/143

First run in a while after a snowstorm that turned into a nothingburger. Easy running, around the roads of my subdivision, mostly to get in 6 so I could chalk up something that wasn't a short run. It was super breezy outside, though, so glad to finish.

I'm not sure why I had the massive onslaught of songs that I listening to 30 years ago, but this is fine. Sueisfine.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.47 17:59 17:59 12:14 12:14 1.47
1.35 34:55 16:56 12:33 12:23 2.82
1.44 52:59 18:04 12:33 12:26 4.26
1.74 75:08 22:09 12:44 12:31 6.00

10,000m on Concept2 Model D, 47:04.7, 19 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the extended cut of the Battlestar Galactica episode "Unfinished Business." That extended cut is so powerful.

WX at 6 PM (23) Feb 19 42 (6) 39 (4) 29.9 (1012) ENE 5 light rain; mist
Row TE 2.9/0.2 Load 64
Avg/Max Heart Rate 131/145
Avg/Max/Normalized Power 129W/169W/130W
Total strokes 987, Avg rate 21spm, Avg dist/str 10.09m

I would normally have taken today off, but tomorrow will be a rest day since I'm seeing the Descendents tomorrow night. So I had to get one in. Excessively long first leg because I was getting the Blu-Ray straightened out after starting.

Splits
Distance: 10000
Time: 47:04.7
Avg/500m: 02:21.2
Drag Factor: 127
Per Mile: 00:07:35

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 10:04.2 10:04.2 02:31.1 02:31.1 2000
2000 19:26.7 9:22.5 02:20.6 02:25.8 4000
2000 28:43.4 9:16.7 02:19.2 02:23.6 6000
2000 37:55.5 9:12.1 02:18.0 02:22.2 8000
2000 47:04.7 9:09.2 02:17.3 02:21.2 10000

10,000m on Concept2 Model D, 46:25.0, 18 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Maryland at Syracuse in the Dome.

WX at 6 PM (23) Feb 18 57.4 (14.1) 46.0 (7.8) 29.72 (1006) SSE 3
Row TE 3.0/0.1 Load 67
Avg/Max Heart Rate 131/150
Avg/Max/Normalized Power 130W/255W/135W
Total strokes 1031, Avg rate 22spm, Avg dist/str 9.70m

Not running after yesterday; my right ankle is really acting up. I didn't want to take the day off, so 10km it was. Last 1km was way harder than I probably should've taken it, but whatever.

Splits
Distance: 10000
Time: 46:25.0
Avg/500m: 02:19.3
Drag Factor: 124
Per Mile: 00:07:28

5.18mi, 65:14, 17 FEB 26, Lorton, Virginia

iThink:
New Model Army - Ambition (105bpm)
Velocity Girl - Sorry Again (166bpm)
The Connells - Take A Bow (162bpm)


WX at 6 PM (23) Feb 17 44.6 (7.0) 38.8 (3.8) 30.08 (1018) Calm RH 80
Odometer 25B: 389.7mi
Odometer 25C: 90.7mi
TE 3.1/0.0. Load 76. Avg/Max Heart Rate = 132/141

I was thinking about going the standard distance and decided against it as I wasn't quite feeling it. Still, had to get something in, and it was going to be an easy run regardless.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.30 15:57 15:57 12:16 12:16 1.30
1.28 32:04 16:07 12:35 12:26 2.58
1.29 48:26 16:22 12:41 12:31 3.87
1.31 65:14 16:48 12:49 12:36 5.18

4,743+10,000m on Concept2 Model D, 21:54.9+46:28.1, 16 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching Loyola at Johns Hopkins from Saturday.

WX at 2 PM (19) Feb 16 44 (7) 35 (2) 30.13 (1020) E 3
1st Row TE 2.5/0.0 Load 45
Avg/Max Heart Rate 132/138
Avg/Max/Normalized Power 132W/152W/133W
Total strokes 771, Avg rate 24spm, Avg dist/str 8.90m 2nd Row TE 3.2/0.0 Load 81
Avg/Max Heart Rate 138/147
Avg/Max/Normalized Power 130W/217W/131W
Total strokes 1085, Avg rate 23spm, Avg dist/str 9.22m

I took yesterday off by circumstance, so I needed to go more than 10,000. First section was cut short by a phone call I needed to take, but this was a reasonable level of intensity at distance. This will do.

Splits
Distance: 14743
Time: 68:23.0
Avg/500m: 02:19.2
Drag Factor: 126
Per Mile: 00:07:28

SGMT AGGREGT PERLAP PER500m AVG500m DIST
4743 21:54.9 21:54.9 02:18.6 02:18.6 4743
2000 31:08.2 9:13.3 02:18.3 02:18.5 6743
2000 40:26.9 9:18.7 02:19.7 02:18.8 8743
2000 49:51.3 9:24.4 02:21.1 02:19.2 10743
2000 59:09.1 9:17.8 02:19.5 02:19.3 12743
2000 68:23.0 9:13.9 02:18.5 02:19.2 14743

3.54mi, 42:25, 13 FEB 26, Lorton, Virginia

iThink:
Velocity Girl - Sorry Again (166bpm)

WX at 4 PM (21) Feb 13 39.6 (4.2) 9.1 (-12.7) 30.18 (1022) WNW 6 RH 27
Odometer 25B: 384.5mi
Odometer 25C: 90.7mi
TE 3.1/0.0. Load 76. Avg/Max Heart Rate = 138/151

First run in forever and man, did it feel rough. Wanted to go a shorter distance so I didn't work too hard not having run in literally weeks. Not easy, but not too hard.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.55 18:44 18:44 12:05 12:05 1.55
1.00 30:39 11:55 11:55 12:01 2.55
0.99 42:25 11:46 11:53 11:59 3.54

10,000m on Concept2 Model D, 45:58.9, 11 FEB 26, Lorton, Virginia

iThink:
nothing as I was watching the John Woo movie Red Cliff on the TV.

WX at 7 PM (0) Feb 11 41.5 (5.3) 21.2 (-6.0) 29.95 (1014) WNW 13
Row TE 3.0/0.7 Load 79
Avg/Max Heart Rate 134/147
Avg/Max/Normalized Power 134W/204W/134W
Total strokes 1025, Avg rate 22spm, Avg dist/str 9.73m

Not slow, but not fast. I thought this was pretty disciplined base work although my HRV has been abnormally low the last few days, even on rest days. But I took yesterday off, so I had to go today.

Splits
Distance: 10000
Time: 45:58.9
Avg/500m: 02:17.9
Drag Factor: 126
Per Mile: 00:07:24

SGMT AGGREGT PRSGMT PER500m AVG500m DIST
2000 09:11.5 9:11.5 02:17.9 02:17.9 2000
2000 18:31.0 9:19.5 02:19.9 02:18.9 4000
2000 27:48.0 9:17.0 02:19.3 02:19.0 6000
2000 36:59.8 9:11.8 02:17.9 02:18.7 8000
2000 45:58.9 8:59.1 02:14.8 02:17.9 10000