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Training Log Archive: Russell

In the 30 days ending Sep 30, 2005:

activity	#	time	miles		km		+m
Running	17	15:38:00	107.4	(8:44)	172.85	(5:26)	2880
Orienteering	3	3:03:54	10.63	(17:18)	17.1	(10:45)	610
Total	20	18:41:54	118.03	(9:30)	189.95	(5:54)	3490

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Friday Sep 30, 2005 #

Running 54:15 [3] 6.3 mi (8:37 / mi) +330m 7:24 / mi
shoes: old Nike

Foothills with Chad. Was going to do the same run as last time but twisted my ankle at about 5.6 miles. I thought I might have to walk the rest of the way back, but after about 3 mins the pain had almost gone so I ran comfortably the last .7 miles or so. I think I was about a minute slower than last time even before I twisted my ankle. Not too bad for the third consecutive day running.

Thursday Sep 29, 2005 #

Running 34:48 [3] 4.3 mi (8:06 / mi) +200m 7:04 / mi
shoes: old Nike

Rancho San Antonio with Peter and Laura. Running with Peter.

Wednesday Sep 28, 2005 #

Running intervals 42:00 [4] 5.0 mi (8:24 / mi)
shoes: new NB

At the track with Laura, Peter and Chad. 4x1680m, 2min rest, 2 lap cooldown.

6:51, 6:37, 6:41, 6:36.

Trying to work out a goal pace for a 10K on Oct 14. Average pace today was 6:24/mile. 6:34/mile is probably more realistic for a time of 40:47.

Monday Sep 26, 2005 #

Running 54:22 [3] 6.8 mi (8:00 / mi) +360m 6:52 / mi
shoes: old Nike

Foothills with Chad and Laura. Ran the "3 hills" then down the road to Coyote Trail, and back along Coyote, to Panorama, around the loop and back to the entrance.

Saturday Sep 24, 2005 #

Running long 2:25:00 [2] 15.6 mi (9:18 / mi) +150m 9:02 / mi
shoes: new NB

Menlo Park/Stanford/Palo Alto

Friday Sep 23, 2005 #

Running 36:22 [3] 4.5 mi (8:05 / mi) +305m 6:41 / mi
shoes: old Nike

Wunderlich with Chad. Good run, but had to back off a little at the end once it got too dark to see the trail.

Wednesday Sep 21, 2005 #

Running intervals 45:00 [5] 4.0 mi (11:15 / mi)
shoes: new NB

At the track with Laura, Peter and Chad. 6x840m, 3min rest, 1 lap warm up/down.

3:02, 3:04, 3:04, 3:04, 3:05, 3:03.

Monday Sep 19, 2005 #

Running 42:55 [2] 5.2 mi (8:15 / mi) +310m 6:58 / mi
shoes: old Nike

Foothills with Laura. Felt pretty slow today.

Sunday Sep 18, 2005 #

Orienteering race 1:19:00 [3] 7.5 km (10:32 / km) +130m 9:42 / km

Long Orange at the Presidio. Had some problems with uncrossable fences so I did a lot of extra climb and distance.

Saturday Sep 17, 2005 #

Orienteering race 1:08:00 [3] 5.4 km (12:36 / km) +375m 9:21 / km

Shell Ridge. No mistakes, just a lot of climb.

Thursday Sep 15, 2005 #

Running 34:00 [2] 4.0 mi (8:30 / mi) +50m 8:11 / mi
shoes: new NB

Menlo Park. Legs are still sore from yesterday.

Wednesday Sep 14, 2005 #

Running intervals 45:00 [5] 4.0 mi (11:15 / mi)
shoes: new NB

At the track with Peter, Chad and Laura. 100m full speed to loosen up then 6*840m with 3min rest.

179, 183, 183, 184, 188, 194s

2*400m to cool down.