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Training Log Archive: Russell

In the 7 days ending Nov 13, 2022:

activity # timemileskm+m
  Running2 2:37:49 17.7(8:55) 28.49(5:32) 180
  Total2 2:37:49 17.7(8:55) 28.49(5:32) 180

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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.

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