6.06mi, 73:10, 20 APR 26, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (150bpm)
The Beths - Knees Deep (156bpm)

WX at 7 PM (23) Apr 20 54.7 (12.6) 13.3 (-10.4) 30.23 (1023) NNW 6 RH 19
Odometer 25C: 196.2mi
TE 3.6/0.0. Load 110. Avg/Max Heart Rate = 134/144

The weather is about as good as it gets. A little breezy for my preference, but too good to pass up - and I didn't do anything the last few days anyway, so I was overdue for sure. Not hard, but not slow either. I credit the weather for that.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 22:47 22:47 12:19 12:19 1.85
1.19 36:48 14:01 11:47 12:06 3.04
1.19 51:55 15:07 12:42 12:16 4.23
1.83 73:10 21:15 11:37 12:04 6.06

3.13mi, 40:14, 15 APR 26, Lorton, Virginia

iThink:
The Beths - I Told You That I Was Afraid (99bpm)

WX at 7 PM (23) Apr 15 86.7 (30.4) 58.1 (14.5) 29.85 (1010) SE 5 RH 38
Odometer 25C: 190.2mi
TE 2.6/0.0. Load 50. Avg/Max Heart Rate = 130/138

Easy run mostly to get heat acclimated and to work off the beating from yesterday. I almost bagged it off as I was feeling dead tired but I had enough willpower to get out the door and I feel much better now.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.57 20:35 20:35 13:07 13:07 1.57
1.56 40:14 19:39 12:36 12:51 3.13

4.23mi, 47:25, 14 APR 26, Lorton, Virginia

iThink:
Darude - Sandstorm (136bpm)

WX at 7 PM (23) Apr 14 85.8 (29.9) 53.4 (11.9) 29.88 (1011) S 6 RH 33
Odometer 25C: 187.0mi
TE 3.8/0.0. Load 135. Avg/Max Heart Rate = 146/161

I was going to run around high zone 3, but by the end, I was running at anaerobic threshold just to see if I could take the pain, which I could. Today was going to be quick, but I didn't want to go out at crushing levels of intensity, which I think I properly moderated up to about the last mile. I do so little speedwork of any kind that I would benefit from this in any event.

The iThink was quite unexpected, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 24:16 24:16 11:27 11:27 2.12
2.11 47:25 23:09 10:58 11:13 4.23

7.75mi, 99:33, 12 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Silverstein - Already Dead (150bpm)
Beach Bunny - The Year of the Optimist (163 bpm)
Beach Bunny - Cuffing Season (84bpm)

WX at 10 AM (14) Apr 12 61.7 (16.5) 43.9 (6.6) 30.43 (1030) S 8 RH 51
Odometer 25C: 182.8mi
TE 3.5/0.7. Load 116. Avg/Max Heart Rate = 133/163

LSD run but finished fast mostly to keep the tally under 99 minutes. Probably not the most judicious way to finish a long run but fuck it. There was a consistent theme in today's iThinks.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:56 26:56 13:01 13:01 2.07
1.81 50:37 23:41 13:05 13:03 3.88
1.81 74:11 23:34 13:01 13:02 5.69
2.06 99:33 25:22 12:19 12:51 7.75

3.13mi, 33:16, 6 APR 26, Lorton, Virginia

iThink:
The Beths - Do You Want Me Now? (113bpm)
The Beaches - Takes One To Know One (150bpm)

WX at 6 PM (22) Apr 08 55.0 (12.8) 12.2 (-11.0) 30.5 (1032) ESE 7 RH 17
Odometer 25C: 175.0mi
TE 3.7/0.0. Load 126. Avg/Max Heart Rate = 148/161

I have no idea what prompted me to start the run and just go full on "FUCK IT LET'S BALL" mode. Today was effectively a 5km time trial. This is the absolute hardest I've run in a while, and I finished in zone 5, I was pushing pretty hard, although definitely not all out. At least I relearned what it feels like to run right at anaerobic threshold and just take the fucking pain. I should do that more often, even if I don't really want to.

Oh well. Fuck it, let's ball.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.57 17:09 17:09 10:55 10:55 1.57
1.56 33:16 16:07 10:20 10:38 3.13

4.25mi, 56:42, 7 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 7 PM (23) Apr 07 54.5 (12.5) 9.1 (-12.7) 30.33 (1027) N 9 RH 15
Odometer 25C: 176.0mi
TE 2.7/0.0. Load 54. Avg/Max Heart Rate = 127/139

It's spring, and there's a frost warning for tonight. It got noticeably colder as I was outside. Woot. Easier run today, mostly because of the temperature, but my legs were tired from yesterday in spite of the slow speed. I may run easy tomorrow with the expectation of a rest day Thursday and/or Friday.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 28:48 28:48 13:35 13:35 2.12
2.13 56:42 27:54 13:06 13:20 4.25

6.66mi+0.05mi, 88:18+0:44, 6 APR 26, Lorton, Virginia

iThink:
Hüsker Dü - New Day Rising (199bpm)
Hüsker Dü - New Day Rising (from The Living End) (184bpm)

WX at 7 PM (23) Apr 06 62.2 (16.8) 28.8 (-1.8) 30.03 (1016) Calm RH 27
Odometer 25C: 171.8mi
TE 3.1/0.0. Load 77. Avg/Max Heart Rate = 134/146

Very disciplined LSD to get standard distance in running lane 7 on the track. My egress back was a detour so I shortcut certain parts but was just over standard distance. But more zone 2, and that's fine for me right now.

SGMT AGGRG PERSGMT PERMI AVGPC DIST
1.56 19:53 19:53.0 12:45 12:45 1.56
0.29 23:41 03:47.9 13:06 12:48 1.85
0.27 27:15 03:34.4 13:14 12:51 2.12
0.27 30:49 03:33.9 13:12 12:54 2.39
0.28 34:32 03:43.3 13:17 12:56 2.67
0.27 38:05 03:32.2 13:06 12:57 2.94
0.27 41:42 03:37.7 13:26 13:00 3.21
0.27 45:20 03:38.1 13:28 13:02 3.48
0.27 48:58 03:37.9 13:27 13:04 3.75
0.27 52:31 03:32.8 13:08 13:04 4.02
0.27 56:09 03:38.2 13:28 13:05 4.29
0.27 59:55 03:45.6 13:56 13:08 4.56
0.27 63:35 03:39.9 13:34 13:10 4.83
0.27 67:20 03:44.9 13:53 13:12 5.10
1.56 88:18 20:58.0 13:26 13:15 6.66
0.05 89:02 00:44.4 14:48 13:16 6.71

10,000m on Concept2 Model D, 46:19.1, 51 APR 26, Lorton, Virginia

iThink:
nothing as I was watching the first match of New Zealand vs South Africa T20 cricket from March.

WX at 3 PM (19) Apr 05 64.6 (18.1) 59.4 (15.2) 29.82 (1009) SW 3
Row TE 2.6/0.0 Load 51
Avg/Max Heart Rate 130/150
Avg/Max/Normalized Power 127W/157W/127W
Total strokes 1018, Avg rate 22spm, Avg dist/str 9.81m

I didn't feel like running in the rain, and I hadn't done any strength work, so I decided 10km on the erg was going to be the substitute, and it delivered. Easy start to pretty hard finish.

Splits
Distance: 10000
Time: 46:19.1
Avg/500m: 02:19.0
Drag Factor: 126
Per Mile: 00:07:27

SGMT AGGREGT PERLAP PER500m AVG500m DIST
2000 09:23.6 9:23.6 02:20.9 02:20.9 2000
2000 18:41.2 9:17.6 02:19.4 02:20.2 4000
2000 27:57.8 9:16.6 02:19.2 02:19.8 6000
2000 37:16.4 9:18.6 02:19.7 02:19.8 8000
2000 46:19.1 9:02.7 02:15.7 02:19.0 10000

4.07mi, 55:38, 3 APR 26, Lorton, Virginia

iThink:
Dayglow - Can I Call You Tonight (130bpm)
Touché Amoré - I'll Be Your Host (82bpm)
Apollo 440 - (Don't Fear) The Reaper (135bpm)

WX at 3 PM (19) Apr 03 82.0 (27.8) 55.9 (13.3) 30.14 (1020) S 9 RH 40
Odometer 25C: 169.2mi
TE 2.6/0.0. Load 47. Avg/Max Heart Rate = 129/139

I was thinking I was going to go for 6.66. What I didn't count on was it to heat up a LOT. I also felt like ass, so 4 was much more judicious.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 28:06 28:06 13:51 13:51 2.03
2.04 55:38 27:32 13:30 13:40 4.07

7.75mi, 1:45:59, 1 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at Noon (16) Apr 01 80.8 (27.1) 57.4 (14.1) 30.06 (1017) W 3 RH 44
Odometer 25C: 165.1mi
TE 3.3/0.0. Load 96. Avg/Max Heart Rate = 137/153

LSD in the mid-day when the forecast was for the 80s might've been ill-advised but I wanted to knock this out. This was definitely a run for burning lard.

SGMT AGGRGT PERSG PERMI AVGPC DIST
2.06 27:51 27:51 13:31 13:31 2.06
1.81 52:28 24:37 13:36 13:33 3.87
1.81 77:27 24:59 13:48 13:38 5.68
2.07 105:59 28:32 13:47 13:41 7.75

4.06mi, 52:25, 30 MAR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)

WX at 5 PM (21) Mar 30 71.2 (21.8) 49.5 (9.7) 30.13 (1020) SSW 6 RH 46
Odometer 25C: 157.3mi
TE 2.8/0.0. Load 59. Avg/Max Heart Rate = 133/140

Easy run as the watch was suggesting recovery. More slow work, mostly to burn lard. I might take tomorrow off.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 26:28 26:28 13:02 13:02 2.03
2.03 52:25 25:57 12:47 12:55 4.06

4.26mi, 57:03, 29 MAR 26, Lorton, Virginia

iThink:
New Model Army - Ambition (105bpm)
New Model Army - Poison Street (172bpm)
New Model Army - The World (163bpm)

WX at 3 PM (19) Mar 29 60.1 (15.6) 28.0 (-2.2) 30.45 (1031) S 23G33 RH 29
Odometer 25C: 153.3mi
TE 2.8/0.0. Load 53. Avg/Max Heart Rate = 131/144

Easy run after yesterday.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.13 28:51 28:51 13:33 13:33 2.13
2.13 57:03 28:12 13:14 13:24 4.26

6.66mi, 87:52, 28 MAR 26, Lorton, Virginia

iThink:
The Cure - A Forest (from Concert) (160bpm)

WX at 3 PM (19) Mar 28 47.1 (8.4) 10.2 (-12.1) 30.47 (1031) NW 10G20 RH 21
Odometer 25C: 149.0mi
TE 3.1/0.0. Load 78. Avg/Max Heart Rate = 134/144

Long slow 666. After taking the last two days off, I needed to go more than just 4 but I wasn't feeling up to the 7.6mi that constitutes one of my weekend runs.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.56 20:13 20:13 12:58 12:58 1.56
3.54 67:36 47:23 13:23 13:15 5.10
1.56 87:52 20:16 12:59 13:12 6.66

lift only, 6:13.2 work time, 25 MAR 26, Lorton, Virginia

iThink: None

WX at 9 PM (1) Mar 25 54.1 (12.3) 35.4 (1.9) 30.15 (1020) SE 5

Lift TE 2.0/0.0. Exercise Load 24 Average/max heart rate = 119/140

Lifting for the first time in a long while. Mostly maintenance exercises to preempt lower back pain. No run today.

Lifting today:
Deadlift 10/10/10@135
Barbell Row 10/10/10 @115
Overhead Barbell Press 10/10/10 @65
Dumbbell straight-Leg deadlift 10/10 @80

4.07mi, 53:24, 24 MAR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Sugarcult - Dead Living (160bpm)
The Loud Family - Last Honest Face (116bpm)

WX at 6 PM (22) Mar 24 52.5 (11.4) 12.6 (-10.8) 30.32 (1026) S 7 RH 19
Odometer 25C: 142.2mi
TE 2.7/0.0. Load 55. Avg/Max Heart Rate = 132/146

Easy run today, as the watch was advising 33 minutes of base. This was a fairly disciplined zone 2 run, one I am pretty okay with today.

Today is the anniversary date of my ex-marriage. Between that and something I saw on social media today, I'm going to get fucking shitty tonight. It's been a while since I've felt this dead inside. Doesn't matter, still going to continue to ruck up.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 26:43 26:43 13:10 13:10 2.03
2.04 53:24 26:41 13:05 13:07 4.07

4.25mi, 50:57, 23 MAR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 5 PM (21) Mar 23 56.5 (13.6) 26.2 (-3.2) 30 (1015) NW 21G32 RH 30
Odometer 25C: 138.1mi
TE 3.3/0.0. Load 90. Avg/Max Heart Rate = 135/149

I was not counting on the wind today. It's been a while since I've run in winds like this but I was not wanting to go very hard as my hamstrings were feeling a bit wonky at the start. The wind, that made it different. Today was FAST. A tailwind sure helped a lot.

I probably should do some Romanian deadlifts tonight for my lower back, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 26:40 26:40 12:35 12:35 2.12
2.13 50:57 24:17 11:24 11:59 4.25

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