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Training Log Archive: Russell

In the 30 days ending Nov 30, 2022:

activity # timemileskm+m
  Running11 11:49:57 82.84(8:34) 133.32(5:20) 860
  Total11 11:49:57 82.84(8:34) 133.32(5:20) 860

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Tuesday Nov 29, 2022 #

Running intervals 52:06 [5] 5.48 mi (9:30 / mi) +100m 9:00 / mi
ahr:149 max:187 shoes: ASICS Nimbus 24

8x390m with ~1:20 recovery. Was going to do 420m intervals at the track, but there was a meet so I improvised an out and back in Lloyd Elsmore Park. Distance is approx. 15min warmup, 16min cooldown (more than planned due to change of route).

84,84,84,86,87,88,88,89s. Average 86s (~5:56/mile).

Saturday Nov 26, 2022 #

Running long 1:06:37 [2] 7.81 mi (8:32 / mi) +90m 8:14 / mi
ahr:157 max:181 shoes: ASICS Nimbus 24

Pakuranga rotary walkway and back through Lloyd Elmsmore Park.

Thursday Nov 24, 2022 #

Running tempo 47:39 [4] 6.23 mi (7:39 / mi) +40m 7:30 / mi
ahr:164 max:177 shoes: ASICS Nimbus 24

Long tempo. Burswood creek trail.

Tuesday Nov 22, 2022 #

Running long 1:38:52 [2] 11.09 mi (8:55 / mi) +100m 8:40 / mi
ahr:163 max:177 shoes: ASICS Nimbus 24

Panmure Basin. Still finding long runs much harder than the last month in Japan.

Sunday Nov 20, 2022 #

Running tempo 25:29 [4] 3.51 mi (7:16 / mi) +40m 7:01 / mi
ahr:165 max:182 shoes: ASICS Nimbus 24

Rotorua. Started with a 7 min mile (too fast) so decided to keep it short.

Thursday Nov 17, 2022 #

Running 49:15 [3] 5.95 mi (8:17 / mi) +80m 7:57 / mi
ahr:161 max:178 shoes: ASICS Nimbus 24

Tuesday Nov 15, 2022 #

Running long 1:34:18 [2] 10.6 mi (8:54 / mi) +100m 8:39 / mi
ahr:166 max:179 shoes: ASICS Nimbus 24

Four laps of Panmure Basin. Second long run in a row that was surprisingly difficult, and I cut it short and walked home again. Just comparing to the run two weeks ago, that was longer in 8 minutes less time and lower average heart rate. Not sure exactly why.

Sunday Nov 13, 2022 #

Running intervals 53:35 [5] 6.2 mi (8:39 / mi) +80m 8:19 / mi
ahr:162 max:185 shoes: ASICS Nimbus 24

Mile repeats at Lloyd Elsmore Park track. 1.25 mile warm up and cooldown to the track. 3x1680 in 7:12, 7:27, 7:29 with 1 lap recovery in ~3 min. Average 7:23 (7:04/mile).

Wednesday Nov 9, 2022 #

Running long 1:44:14 [2] 11.5 mi (9:04 / mi) +100m 8:50 / mi
ahr:163 max:175 shoes: ASICS Nimbus 24

Along Pakuranga Rotary Trail both directions, with a climb up pigeon mountain (60m) in the middle. Started at 8:30 pace, but the climb got to me, and I faced headwinds on the way back, so slowed a lot and cut short the run a bit.

Sunday Nov 6, 2022 #

Running 31:19 [3] 3.74 mi (8:22 / mi) +60m 7:59 / mi
ahr:155 max:171 shoes: ASICS Nimbus 24

Pakuranga.

Wednesday Nov 2, 2022 #

Running long 1:26:33 [2] 10.73 mi (8:04 / mi) +70m 7:54 / mi
ahr:159 max:172 shoes: ASICS Nimbus 24

Five laps Komazawa.

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