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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Russell

In the 7 days ending Oct 30, 2022:

activity # timemileskm+m
  Running4 3:01:46 21.3(8:32) 34.28(5:18) 170
  Total4 3:01:46 21.3(8:32) 34.28(5:18) 170

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MoTuWeThFrSaSu

Sunday Oct 30, 2022 #

Running intervals 44:41 [5] 5.04 mi (8:52 / mi) +40m 8:39 / mi
ahr:153 max:183 shoes: ASICS Nimbus 24

4x1000m. Recovery ~3:20. 10 minute warmup (1 mile), 8.5 minute cooldown (0.8 mile).

4:02, 4:05, 4:07, 4:06. Average 4:05.

Friday Oct 28, 2022 #

Running 54:39 [3] 6.71 mi (8:09 / mi) +50m 7:58 / mi
ahr:160 max:176 shoes: ASICS Gel Nimbus 22

Five laps dirt track Kinutakoen.

Wednesday Oct 26, 2022 #

Running tempo 36:07 [4] 4.81 mi (7:31 / mi) +40m 7:19 / mi
ahr:165 max:176 shoes: ASICS Nimbus 24

Kinutakoen.

Monday Oct 24, 2022 #

Running intervals 46:19 [5] 4.74 mi (9:46 / mi) +40m 9:31 / mi
ahr:146 max:173 shoes: ASICS Nimbus 24

10x420m. ~1:30recovery. 8 min warmup, 9 min cooldown.

97,93,91,94,95,93,94,94,92,92. Average 93.5 (5:58/mile)

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