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Training Log Archive: Russell

In the 31 days ending Mar 31, 2022:

activity # timemileskm+m
  Running14 7:34:19 53.66(8:28) 86.35(5:16) 900
  Total14 7:34:19 53.66(8:28) 86.35(5:16) 900
averages - weight:170lbs

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Thursday Mar 31, 2022 #

Running intervals 38:00 [5] 4.0 mi (9:30 / mi)
shoes: ASICS Gel Nimbus 22

At the track by my self this time. 4x860m, with 1 lap walk/job rest (3-3.5m), 2 laps warmup, 1 lap cool down.
3:46, 3:44, 3:44, 3:47.

Tuesday Mar 29, 2022 #

Running 29:42 [3] 3.79 mi (7:50 / mi) +70m 7:25 / mi
shoes: ASICS Gel Nimbus 22

Almost a minute faster than last time I did this run a couple of weeks ago.

Sunday Mar 27, 2022 #

Running tempo 21:36 [4] 2.81 mi (7:41 / mi) +50m 7:17 / mi
shoes: ASICS Gel Nimbus 22

Friday Mar 25, 2022 #

Running long 52:51 [2] 5.74 mi (9:12 / mi) +120m 8:39 / mi
shoes: ASICS Gel Nimbus 22

3 miles with Franklin, then some more on my own.

Tuesday Mar 22, 2022 #

Running intervals 35:00 [5] 3.7 mi (9:28 / mi)
shoes: ASICS Gel Nimbus 22

Intervals at LMHS track with Colin. Ran in lanes 5 and 6, so ~860m per two lap interval, with one lap jogging at ~9:15/mile pace in between. Timing not very accurate, especially the first one that wasn't timed at all but was definitely faster than the others:
~3:50, 3:54, 3:52, 4:02
Couldn't keep up on the last one. 2 laps warmup, 1 lap cooldown.

Sunday Mar 20, 2022 #

Running 26:39 [3] 3.25 mi (8:12 / mi) +70m 7:41 / mi
ahr:161 max:175 shoes: ASICS Gel Nimbus 22

With Jamie in the stroller. Almost as fast as I run this without the stroller.

Friday Mar 18, 2022 #

Running 42:33 [3] 5.15 mi (8:16 / mi) +100m 7:48 / mi
weight:170lbs shoes: ASICS Gel Nimbus 22

Trying the Narberth run (April 9) course with Colin. Had to remember the course, but between us we got it right except for one block we chose to go around the other way, not affecting the distance at all, and we started in the middle. The course is certified as 5.00miles, but onthegomaps gives it as 5.15 so I'll stick with that to be consistent with my other runs. Comfortable pace, but a little fast in the beginning.

Tuesday Mar 15, 2022 #

Running 35:39 [3] 4.3 mi (8:17 / mi) +80m 7:50 / mi
shoes: ASICS Gel Nimbus 22

Sunday Mar 13, 2022 #

Running 30:35 [3] 3.79 mi (8:04 / mi) +70m 7:38 / mi
shoes: ASICS Gel Nimbus 22

Thursday Mar 10, 2022 #

Running 22:04 [4] 2.81 mi (7:51 / mi) +50m 7:27 / mi
shoes: ASICS Gel Nimbus 22

Tuesday Mar 8, 2022 #

Running 38:53 [2] 4.47 mi (8:42 / mi) +100m 8:08 / mi
shoes: ASICS Gel Nimbus 22

Easy longer run with Colin leading the way around Bala.

Saturday Mar 5, 2022 #

Running 28:23 [3] 3.25 mi (8:44 / mi) +70m 8:11 / mi
shoes: ASICS Gel Nimbus 22

With Maddy in the stroller.

Thursday Mar 3, 2022 #

Running 21:54 [4] 2.81 mi (7:48 / mi) +50m 7:23 / mi
shoes: ASICS Gel Nimbus 22

Something like a tempo run.

Tuesday Mar 1, 2022 #

Running 30:30 [3] 3.79 mi (8:03 / mi) +70m 7:37 / mi
shoes: ASICS Gel Nimbus 22

Mostly recovered, finally.

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