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Training Log Archive: Russell

In the 7 days ending Sep 11, 2022:

activity # timemileskm+m
  Running3 2:45:52 18.16(9:08) 29.23(5:41) 140
  Total3 2:45:52 18.16(9:08) 29.23(5:41) 140

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MoTuWeThFrSaSu

Sunday Sep 11, 2022 #

Running tempo 20:25 [4] 2.68 mi (7:37 / mi) +30m 7:22 / mi
ahr:154 max:174 shoes: ASICS Nimbus 24

Thursday Sep 8, 2022 #

Running long 1:36:01 [2] 10.73 mi (8:57 / mi) +70m 8:46 / mi
ahr:164 max:176 shoes: ASICS Nimbus 24

Five laps of komazawa. Three water breaks.

Tuesday Sep 6, 2022 #

Running intervals 49:26 [5] 4.75 mi (10:24 / mi) +40m 10:09 / mi
ahr:150 max:182 shoes: ASICS Nimbus 24

10x420m. Back and forth on a path in Kinutakoen. Distance measured on a map. ~1:25 recovery. 8 min warmup, 13 min cooldown (walk/jog).

91,95,93,97,95,96,99,99,97,97. Average 96s (~6:07/mile).

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