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Training Log Archive: JustinM

In the 30 days ending Apr 30, 2011:

activity

time

miles

Running

14:19:15

123.74

(6:57)

199.13

(4:19)

Elliptical

40:00

Abs/Lifting

15:00

Total

15:14:15

123.74

199.13

1:09

0:00

» now

Saturday Apr 30, 2011 #

2 PM

Running long 1:09:06 [3] 9.97 mi (6:56 / mi)
shoes: Nike LunarSwift+

With Adrian

C • Dude 1

Friday Apr 29, 2011 #

6 PM

Running warm up/down 25:00 [3] 3.33 mi (7:30 / mi)
shoes: Nike LunarSwift+

Running race 3:30 [5] 0.75 mi (4:40 / mi)
shoes: Nike Zoom Victory

Not exactly sure about the time, I think this is what the official said when I finished, but I can't really remember...

Running race 2:11 [5] 0.5 mi (4:22 / mi)
shoes: Nike Zoom Victory

In the 4 x 8

Thursday Apr 28, 2011 #

5 PM

Running 36:23 [3] 5.0 mi (7:17 / mi)
shoes: Nike LunarSwift+

Wednesday Apr 27, 2011 #

5 PM

Running warm up/down 25:00 [3] 3.3 mi (7:35 / mi)
shoes: Nike LunarSwift+

Running race 55 [5] 0.25 mi (3:40 / mi)
shoes: Nike Zoom Victory

55.2 I believe. Windy yet again, but managed to get in for 3rd place

Running race 2:12 [5] 0.5 mi (4:24 / mi)
shoes: Nike Zoom Victory

Beniam, Justin R and I basically sat behind the only Canandaigua kid they had as competition for the first 600 then outkicked him in the end to sweep the open 8

Running race 58 [5] 0.25 mi (3:52 / mi)
shoes: Nike Zoom Victory

4 x 400

Tuesday Apr 26, 2011 #

6 PM

Running 34:57 [3] 5.0 mi (6:59 / mi)
shoes: Nike LunarSwift+

Monday Apr 25, 2011 #

4 PM

Running warm up/down 24:00 [3] 3.1 mi (7:45 / mi)
shoes: Nike LunarSwift+

Running intervals 16:18 [4] 3.0 mi (5:26 / mi)
shoes: Nike LunarSwift+

2 x (1200 at tempo, 800 at interval, 400 at rep)
4:20, 2:37, 71
4:21, 2:40, 69

Sunday Apr 24, 2011 #

6 PM

Running 35:00 [3] 5.16 mi (6:47 / mi)
shoes: Nike LunarSwift+

Saturday Apr 23, 2011 #

10 AM

Running warm up/down 18:00 [3] 2.32 mi (7:45 / mi)
shoes: Nike LunarSwift+

Running intervals 12:13 [4] 4.0 km (3:03 / km)
shoes: Nike LunarSwift+

Came a little late, so the order was different than what others did:
2 x 800: 2:42, 2:38;
600: 1:46
400: 69
200: 32
600: 1:47
400: 69
200: 30

Thursday Apr 21, 2011 #

4 PM

Running 41:28 [3] 5.87 mi (7:04 / mi)
shoes: Nike LunarSwift+

Wednesday Apr 20, 2011 #

11 AM

Running warm up/down 25:00 [3] 3.33 mi (7:30 / mi)
shoes: Nike LunarSwift+

Running race 52 [5] 0.25 mi (3:28 / mi)
shoes: Nike Zoom Victory

4 x 400; 52.1 was my exact time I think. Nice PR by over a second, I was pretty surprised by this one.

Running race 4:53 [5] 1.0 mi (4:53 / mi)
shoes: Nike Zoom Victory

First mile in a long time, and it was brutal. The wind was so strong on the turn coming onto the home stretch and it made the race feel so much harder. That's the time I heard, because my name isn't in the official results at the moment...

Tuesday Apr 19, 2011 #

10 AM

Running 45:28 [3] 5.5 mi (8:16 / mi)
shoes: Nike LunarSwift+

Nice easy run with Joe

Saturday Apr 16, 2011 #

4 PM

Elliptical 40:00 [3]
shoes: Nike LunarSwift+

Friday Apr 15, 2011 #

4 PM

Running 45:59 [3] 6.55 mi (7:01 / mi)
shoes: Nike LunarSwift+

Thursday Apr 14, 2011 #

4 PM

Running warm up/down 10:00 [3] 1.33 mi (7:30 / mi)
shoes: Nike LunarSwift+

Running intervals 4:17 [4] 1.0 mi (4:17 / mi)
shoes: Nike LunarSwift+

4 x 200s before and after 800s:
32, 30, 29, 33;
38 (long), 32, 32, 31

Running intervals 10:42 [4] 2.0 mi (5:21 / mi)
shoes: Nike LunarSwift+

4 x 800 at interval pace:
2:45, 2:36, 2:41, 2:40

Wednesday Apr 13, 2011 #

4 PM

Running 44:36 [3] 6.2 mi (7:12 / mi)
shoes: Nike LunarSwift+

Tuesday Apr 12, 2011 #

5 PM

Running warm up/down 20:00 [3] 2.61 mi (7:40 / mi)
shoes: Nike LunarSwift+

Running race 54 [5] 0.25 mi (3:36 / mi)
shoes: Nike Zoom Victory

53.9 exactly, which is a new PR for me by .6 seconds, which I was a bit surprised by. Got 3rd in the open 400 with that

Running race 2:07 [5] 0.5 mi (4:14 / mi)
shoes: Nike Zoom Victory

Open 800 with the plan for AJ to hold back to let me win :D First lap was slow (64) but then finished faster to beat out Tim

Running race 2:08 [5] 0.5 mi (4:16 / mi)
shoes: Nike Zoom Victory

65, 63; against Tim once again

Monday Apr 11, 2011 #

4 PM

Running 40:36 [3] 5.43 mi (7:29 / mi)
shoes: Nike LunarSwift+

Wind is brutalll

Saturday Apr 9, 2011 #

1 PM

Running 49:47 [3] 6.9 mi (7:13 / mi)
shoes: Nike LunarSwift+

With Geoff + Adrian

Friday Apr 8, 2011 #

4 PM

Running race (Newark) 2:07 [5] 0.5 mi (4:14 / mi)
shoes: Nike Zoom Victory

In the DMR. Not too bad for the first race of the season and I know I can do better.

Running race 2:11 [5] 0.5 mi (4:22 / mi)
shoes: Nike Zoom Victory

Later in the 4x8. I anchored when we already had a massive lead on the second place team so I ran by myself the whole time. My left shoe was also half off for the first 150m haha..

Running warm up/down 35:00 [3] 4.67 mi (7:30 / mi)
shoes: Nike LunarSwift+