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Russell logged 3347 miles.

Last workout 9 days ago. Help get them back on track!

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Entries

  1. RUN
    great Washington Mall 5 mi 00:52 10:24 pace

    Great run from the Rosslyn Metro station to the Supreme Court (Iwo Jima, to Arlington National Cemetery, Bridge to monuments, along the Washington Monument, to the Capital, to the Supreme Court and... read more

  2. RUN
    good South Wheeling Trail with Jacob 4 mi 00:38 09:28 pace

    Ran into a friend at the gym and headed out together. Average heart rate was 147 (3 beats higher than I want) so I was happy with the run.

  3. RUN
    great Wheeling Island 5 mi 00:51 10:17 pace

    All 5 at or below Maf - very pleased with how things are going this summer. Feel fully recovered from racing last weekend and looking forward to back to double digit long run this weekend

  4. RUN
    great East Wheeling Trail 5.03 mi 00:55 10:53 pace

    Slower than usual, but still feeling effects of race efforts Friday and Saturday

  5. FIT
    good Rest day Core workout

    I need to get better at focusing on non-running exercise. Switched rest days with tomorrow and did a core workout.

  6. RUN
    alright Easy 4 4 mi 00:43 10:45 pace

    Still sluggish after a weekend of racing. Speed is hard...

  7. RUN
    great Easy 5 5.55 mi 00:59 10:34 pace

    This was originally a 12 miler, but after the weekend of racing, I knew better and dialed it back. I was on a 6 mile course when I ran into a friend having a bad 18 miler. I walked about .5 miles w... read more

  8. RUN
    great Debbie Green 5k 3.1 mi 00:23 07:32 pace

    I rarely run 5k's but this one is huge in our area and I wanted to see what months of base training had done. After the mile race last night I wasn't so sure. I ran with two guys doing Di... read more

  9. RUN
    good Debbie Green Mile 1 mi 00:06:32 06:31 pace

    Officially 6:32 - might have been faster but for a crowded start and a kid who fell at the gun. I don't train for these races but had fun. First in my age group - 2 things. 1 - first out of 2... read more

  10. RUN
    good Debbie Green Mile cool down 1.03 mi 00:10:45 10:26 pace

    Couldn't cool down after the effort in the mile. HR stayed up

  11. RUN
    good Debbie Green Mile warm up 2 mi 00:22 10:54 pace

    Slow first mile and fatleks second to get ready for the green mile

  12. RUN
    Easy 5 5.14 mi 00:56 10:48 pace

    Heat or poor eating the night before led to a slower higher heart rate average than I wanted. I'll learn one day

  13. RUN
    great South Wheeling 5.15 mi 00:53 10:19 pace

    Thanks to (mostly) the cooler temps and decent diet over the weekend I had a pretty good run well under my normal HR. 143 is the goal and here are the splits:

    1 - 10:25 133 bpm
    2 - 10:28 138
    3 - 1... read more

  14. RUN
    great Long loop 6 mi 01:02 10:16 pace

    Left the HRM at home since it's tearing up my chest. Seriously. Ran a little faster than yesterdays pace but not by much

  15. RUN
    great Long run 10 mi 01:45 10:31 pace

    Switched around days this weekend for long run and it paid off. Felt good and was surprised at the pace vs HR I was able to hold. Hoping things continue when Disney training starts and cooler fall ... read more

  16. RUN
    good Wheeling Island 5 mi 00:54 10:46 pace

    Ate poorly last night and I could feel it today. Time to focus on all aspects of training and not just running

  17. RUN
    good North Wheeling 4 mi 00:43 10:41 pace

    Not as hot as the past few days/weeks. Ran through setup for the Italian fest and back through Main St