Training Log Archive: RussellIn the 7 days ending Aug 21, 2022:
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Saturday Aug 20, 2022 #
Running intervals 46:32 [5] 5.0 mi (9:18 / mi) +40m 9:05 / mi
ahr:158 max:183 shoes: ASICS Nimbus 24
4x1000m. Measured out a ~1000m section of Kinutakoen loop. Some rolling hills. Recovery was slow jog across the field back to the start point (400m) in ~3:15. 10 minute warmup (1 mile), 9 minute cooldown (0.8 mile).
4:14, 4:17, 4:23, 4:26. Average 4:20 (6:58/mile pace).
4:14, 4:17, 4:23, 4:26. Average 4:20 (6:58/mile pace).
Thursday Aug 18, 2022 #
Running long 1:08:26 [2] 7.9 mi (8:40 / mi) +50m 8:30 / mi
ahr:161 max:176 shoes: ASICS Nimbus 24
Six laps on the paved Kinutakoen path. A bit monotonous, but didn’t want to venture too far in case it rained. Below 80F again.
Monday Aug 15, 2022 #
Running hills 48:31 [3] 5.14 mi (9:26 / mi) +160m 8:36 / mi
ahr:162 max:178 shoes: ASICS Gel Nimbus 22
Same run as last week in the hills, minus a wrong turn and stopping to check the map. Wanted to run faster than last time, but was too hot and was very slow on the way down. Splits: 15:45 to the start of the trail, 25:00 to trail junction, 33:17 back at start of trail.