6.66mi, 84:36, 30 MAY 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)
Philip Stopford - Lully, Lulla, Lullay (90bpm)
Johnny Cash - I Walk The Line (99bpm)

WX at 4 PM (20) May 30 74.1 (23.4) 40.6 (4.8) 29.94 (1013) N 7 RH 29
Odometer 25C: 296.6.0mi
TE 3.0/0.0. Load 64. Avg/Max Heart Rate = 136/147

I was absolutely not feeling a 666 and decided to run a few miles on the track, but in this case actually felt good enough to do it. So I did, but in a controlled manner.

There are some minor discrepancies between the laps and the eventual distance, probably for small differences in the laps themselves.

SGMT AGGRG PERSGMT PERMI AVGPC DIST
1.29 16:21 16:21.0 12:40 12:40 1.29
0.27 20:02 03:40.5 13:37 12:50 1.56
0.27 23:36 03:34.8 13:16 12:54 1.83
0.27 27:08 03:31.5 13:03 12:55 2.10
0.27 30:39 03:31.2 13:02 12:56 2.37
0.27 34:08 03:28.7 12:53 12:56 2.64
0.27 37:36 03:28.1 12:51 12:55 2.91
0.27 41:00 03:23.8 12:35 12:53 3.18
0.27 44:23 03:23.9 12:35 12:52 3.45
0.27 47:46 03:22.8 12:31 12:51 3.72
0.27 51:13 03:26.3 12:44 12:50 3.99
0.27 54:38 03:25.0 12:39 12:49 4.26
0.27 58:10 03:32.0 13:05 12:50 4.53
0.27 61:34 03:24.3 12:37 12:50 4.80
0.26 65:07 03:32.7 13:38 12:52 5.06
0.27 68:41 03:34.8 13:16 12:53 5.33
1.29 84:33 15:52.0 12:18 12:46 6.62

4.72mi, 62:12, 28 MAY 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Cruiserweight - And We Did (177bpm)

WX at 7 PM (23) May 28 79.7 (26.5) 44.6 (7.0) 29.9 (1012) NW 9 RH 30
Odometer 25C: 289.0mi
TE 3.0/0.0. Load 64. Avg/Max Heart Rate = 136/147

I was thinking maybe another 666. That thought was dispelled as soon as I got outside and started running.Holy shit was today's run ill-advised. Not a good sign when I'm dipping well into zone 3 just to snail it. Tomorrow's going to be a rest day. Low humidity made for excellent running weather. Too bad I was too beat up to take advantage of it.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 26:19 26:19 13:06 13:06 2.01
0.59 34:09 07:50 13:17 13:08 2.60
2.12 62:12 28:03 13:14 13:11 4.72

6.66mi, 87:09, 27 MAY 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) May 27 75.4 (24.1) 69.8 (21.0) 29.84 (1010) S 5 RH 82
Odometer 25C: 284.3mi
TE 3.2/0.0. Load 82. Avg/Max Heart Rate = 137/145

First run after a few days of not working out. Zone 2, 666. It was markedly warmer so no point in going hard after not training properly.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.33 16:25 16:25 12:21 12:21 1.33
4.01 69:32 53:07 13:15 13:01 5.34
1.32 87:09 17:37 13:21 13:05 6.66

4.5mi, 53:57, 21 MAY 26, Lorton, Virginia

iThink:
Cruiserweight - And We Did (177bpm)

WX at 9 PM (1) May 21 59.0 (15.0) 55.0 (12.8) 30.23 (1023) N 9 light rain RH 86
Odometer 25C: 277.7mi
TE 3.2/0.0. Load 84. Avg/Max Heart Rate = 137/148

I wasn't sure I wanted to run after it started raining, but I felt better after a mile. Glad I got this in instead of bagging it.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.17 14:06 14:06 12:03 12:03 1.17
1.09 27:07 13:01 11:57 12:00 2.26
1.12 40:40 13:33 12:06 12:02 3.38
1.12 53:57 13:17 11:52 11:59 4.50

6.08mi, 76:21, 16 MAY 26, Lorton, Virginia

iThink:
Maritime - German Engineering (190bpm)

WX at 6 PM (22) May 16 81.5 (27.5) 51.3 (10.7) 29.96 (1014) SSE 3 RH 35
Odometer 25C: 273.2mi
TE 3.3/0.0. Load 90. Avg/Max Heart Rate = 135/146

Not easy but not hard either. I was trying to burn lard and in that I think I was mostly successful.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 23:32 23:32 12:43 12:43 1.85
1.20 38:24 14:52 12:23 12:35 3.05
1.21 54:12 15:48 13:03 12:43 4.26
1.82 76:21 22:09 12:10 12:33 6.08

4.81mi, 60:02, 15 MAY 26, Lorton, Virginia

iThink:
Cruiserweight - And We Did (177bpm)

WX at 8 PM (0) May 15 64.8 (18.2) 50.0 (10.0) 29.99 (1015) Calm RH 59
Odometer 25C: 267.1mi
TE 3.1/0.0. Load 72. Avg/Max Heart Rate = 128/138

Easy run today, I haven't slept very well the last few days. But I definitely needed to get it done. So I did a very disciplined zone 2 run.

SGMT AGGRG PERSG PERMI AVGPC DIST 1.32 16:03 16:03 12:10 12:10 1.32 2.17 43:42 27:39 12:45 12:31 3.49 1.32 60:02 16:20 12:22 12:29 4.81

4.2mi, 54:57, 12 MAY 26, Lorton, Virginia

iThink:
Bear McCeary - Prelude to War (129bpm)

WX at 7 PM (23) May 12 70.2 (21.2) 45.3 (7.4) 30.05 (1017) SE 7 RH 41
Odometer 25C: 262.3mi
TE 2.7/0.0. Load 54. Avg/Max Heart Rate = 127/137

Easy recovery run today, very disciplined and slow. But very necessary.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.10 27:56 27:56 13:18 13:18 2.10
2.10 54:57 27:01 12:52 13:05 4.20

6.66mi, 81:41, 11 MAY 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) May 11 59.4 (15.2) 46.8 (8.2) 30.09 (1018) SSE 3 RH 63''
Odometer 25C: 258.1mi
TE 3.4/0.0. Load 101. Avg/Max Heart Rate = 136/145

Not fast, not strong. I was definitely feeling some tirednesss in my legs today but I needed to go long and slow and running laps on the track to get standard distance in was as good an option as any.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.68 20:07 20:07 11:58 11:58 1.68
3.61 64:52 44:45 12:24 12:16 5.29
1.37 81:41 16:49 12:16 12:16 6.66

7.72mi, 91:42, 9 MAY 26, Lorton, Virginia

iThink:
Cruiserweight - And We Did (177bpm)

WX at 3 PM (19) May 09 72.9 (22.7) 52.0 (11.1) 29.77 (1008) SSE 7 RH 47
Odometer 25C: 251.5mi
TE 4.0/0.0. Load 149. Avg/Max Heart Rate = 143/165

I went out thinking it was going to be in the 60F range.

It was not in the 60F range.

I had to work a bit harder than I thought I would. On the other hand, my max VO2 has definitely been increasing and my general speed is also increasing. I'm going to chalk this one up to some marginal weight loss. On the other hand, if I continue the gradual weight loss, I'll definitely be in good position for racing the Bay Bridge 10K in November.

This also comes after my first good night of sleep after three consecutive nights of bad sleep and no exercise. I think I was underhydrated for this run, though. I was definitely feeling it at the end.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 24:40 24:40 11:58 11:58 2.06
1.80 46:48 22:08 12:18 12:07 3.86
1.80 68:40 21:52 12:09 12:08 5.66
2.06 91:42 23:02 11:11 11:53 7.72

5.14mi, 62:52, 5 MAY 26, Lorton, Virginia

iThink:
Cruiserweight - And We Did (177bpm)

WX at 7 PM (23) May 05 82.2 (27.9) 38.3 (3.5) 29.78 (1008) SSE 8G21 RH 20
Odometer 25C: 243.7mi
TE 3.2/0.0. Load 85. Avg/Max Heart Rate = 133/146

Holy fuck bad sleep the last few days is really dragging me down today. Tomorrow is probably going to be a rest day. Or very short.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.68 21:02 21:02 12:31 12:31 1.68
0.99 33:43 12:41 12:49 12:38 2.67
2.47 62:52 29:09 11:48 12:14 5.14

4.24mi, 52:21, 4 MAY 26, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)

WX at 7 PM (23) May 04 75.7 (24.3) 42.1 (5.6) 29.79 (1008) SSE 6 RH 29
Odometer 25C: 238.5mi
TE 3.1/0.0. Load 74. Avg/Max Heart Rate = 134/145

I was not expecting an easy run to have the return speed that it did at this level of effort. I guess I actually am getting faster. Shedding a few pounds has helped.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.12 27:37 27:37 13:02 13:02 2.12
2.12 52:21 24:44 11:40 12:21 4.24

6.66mi, 82:47, 2 MAY 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 4 PM (20) May 02 62.2 (16.8) 27.0 (-2.8) 29.85 (1010) NW 10G17 RH 25
Odometer 25C: 234.3mi
TE 3.4/0.0. Load 100. Avg/Max Heart Rate = 132/144

Zone 2, 666. That is all.

SGMT AGGRG PERSGMT PERMI AVGPC DIST
1.67 19:58 19:58.0 11:57 11:57 1.67
0.28 23:40 03:41.9 13:12 12:08 1.95
0.28 27:16 03:36.0 12:51 12:14 2.23
0.27 30:44 03:28.1 12:51 12:18 2.50
0.27 34:16 03:31.6 13:04 12:22 2.77
0.54 41:13 06:57.5 12:53 12:27 3.31
0.27 44:38 03:24.6 12:38 12:28 3.58
0.27 48:05 03:27.8 12:50 12:29 3.85
0.27 51:31 03:25.5 12:41 12:30 4.12
0.27 54:56 03:25.2 12:40 12:31 4.39
0.27 58:21 03:25.0 12:39 12:31 4.66
0.28 61:42 03:21.3 11:59 12:29 4.94
1.72 82:47 21:05.0 12:15 12:26 6.66

6.66mi, 77:42, 30 APR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 8 PM (0) Apr 30 60.6 (15.9) 34.9 (1.6) 29.84 (1010) NW 16G28 RH 37
Odometer 25C: 227.7mi
TE 4.0/0.0. Load 154. Avg/Max Heart Rate = 144/159

Easy start, and an unexpected hard return leg -- finished it running almost entirely at or above anaerobic threshold. I wanted to run standard distance tonight, and I was going to do it, full stop. Goddamn that return leg was fast!

SGMT AGGRG PERSG PERMI AVGPC DIST
2.74 34:34 34:34 12:37 12:37 2.74
0.89 45:25 10:51 12:11 12:31 3.63
0.89 55:26 10:01 11:15 12:16 4.52
2.14 77:42 22:16 10:24 11:40 6.66

4.06mi, 50:49, 28 APR 26, Lorton, Virginia

iThink:
Robert Miles - Children (137bpm)
Juliana Groninger - A Sky Full of Stars/The Nights (126bpm)

WX at 6 PM (22) Apr 28 64.9 (18.3) 51.1 (10.6) 30 (1015) Calm RH 60
Odometer 25C: 221.1mi
TE 2.9/0.1. Load 64. Avg/Max Heart Rate = 130/141

This was not the easy recovery run I expected -- at my level of effort it started far faster than it should've been. Maybe if I was more disciplined I would've gone easier, but this was a basic zone 2/3 run and I need to be disciplined tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 25:42 25:42 12:43 12:43 2.02
2.04 50:49 25:07 12:19 12:31 4.06

7.76mi, 88:34, 27 APR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 5 PM (21) Apr 27 70.0 (21.1) 43.2 (6.2) 30.17 (1021) SSE 6 RH 37
Odometer 25C: 217.0mi
TE 3.9/0.1. Load 133. Avg/Max Heart Rate = 140/157

PB for this distance.

Same long run, entire leg out was pretty restrained, but the return started to get progressively harder until I was running just above anaerobic threshold. With luck my knees won't be all fucked up tomorrow.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:27 25:27 12:18 12:18 2.07
1.81 47:27 22:00 12:09 12:14 3.88
1.81 67:41 20:14 11:11 11:54 5.69
2.07 88:34 20:53 10:05 11:25 7.76

7.75mi, 95:56, 25 APR 26, Lorton, Virginia

iThink:
Sugarcult - Dead Living (160bpm)
Armor For Sleep - Car Underwater (147bpm)
The Connells - Fun & Games (146bpm)
Cruiserweight - To Be Quite Honest (98bpm)

WX at 3 PM (19) Apr 25 64.8 (18.2) 49.6 (9.8) 29.82 (1009) ESE 8 RH 57
Odometer 25C: 209.3mi
TE 3.8/0.0. Load 124. Avg/Max Heart Rate = 138/152

I've been catharsis drinking a lot more lately, and last night was no exception. I thought today was going to be pretty horrible, but waking up in the middle of the night and drinking water was probably judicious. Heart rate was elevated, as to be expected since my HRV was noticeably lower than usual.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:22 26:22 12:44 12:44 2.07
1.80 48:58 22:36 12:33 12:39 3.87
1.80 71:17 22:19 12:24 12:34 5.67
2.08 95:56 24:39 11:51 12:23 7.75

5.25mi, 66:18, 22 APR 26, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84bpm)

WX at 7 PM (23) Apr 22 74.7 (23.7) 50.0 (10.0) 29.87 (1011) SSE 3 RH 41
Odometer 25C: 201.5mi
TE 3.2/0.0. Load 77. Avg/Max Heart Rate = 130/142

Easy run, or so it felt. My max VO2 has increased to 40, maybe because I'm running very efficiently -- or maybe it's spillover from my hard run last week. Either way, running quicker but efficiently (as in solid zone 2 almost the entire way in and out) is a good thing, especially when my joints are acting up.

I was thinking about going standard distance, but wasn't really feeling it. Maybe Friday.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.04 26:09 26:09 12:49 12:49 2.04
1.17 41:10 15:01 12:50 12:49 3.21
2.04 66:18 25:08 12:19 12:38 5.25

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