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Training Log Archive: JustinM

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Running32 12:55:49 111.82(6:56) 179.96(4:19)
  Biking1 35:00 8.62(4:04) 13.87(2:31)
  Elliptical1 30:12
  Total34 14:01:01 120.44 193.83

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Sunday May 29, 2011 #

6 PM

Running 40:00 [3] 5.33 mi (7:30 / mi)
shoes: Nike LunarSwift+

I went to Webster Park just for the heck of it and it was just super muddy everywhere...

Saturday May 28, 2011 #

12 PM

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

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

52.8 in the 4x4
4 PM

Running race 2:03 [5] 0.5 mi (4:06 / mi)
shoes: Nike Zoom Victory

2:03.4 in the 4x8, but our relay went 8:03.02! Awesome relay, but I know I gotta lower my time...

Friday May 27, 2011 #

4 PM

Running 25:00 [3] 3.45 mi (7:15 / mi)
shoes: Nike LunarSwift+

Thursday May 26, 2011 #

4 PM

Running 27:00 [3] 3.64 mi (7:25 / mi)
shoes: Nike LunarSwift+

Wednesday May 25, 2011 #

4 PM

Running 12:10 [3] 1.57 mi (7:45 / mi)
shoes: Nike LunarSwift+

Running intervals 10:40 [4] 2.0 mi (5:20 / mi)
shoes: Nike LunarSwift+

4 x 800 with:
400 @ tempo, 400 @ rep [75s]: 2:35;
500 @ tempo, 300 @ faster than rep: 2:37;
600 @ tempo, 200 @ 800 race pace [32s]: 2:41;
700 @ tempo, 100m sprint: 2:47

Tuesday May 24, 2011 #

6 PM

Running 35:24 [3] 5.0 mi (7:05 / mi)
shoes: Nike LunarSwift+

Monday May 23, 2011 #

4 PM

Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Nike LunarSwift+

Running intervals 10:02 [4] 2.0 mi (5:01 / mi)

2 sets of:
800 @ tempo: 2:51, 2:49;
400 @ mile race pace: 70, 69;
2 x 200 @ fast pace: 32, 29, 31, 31

Sunday May 22, 2011 #

7 PM

Biking 35:00 [3] 8.62 mi (4:04 / mi)

Biking around with Arjun; also got some good walking in at the Lilac Festival :p

Saturday May 21, 2011 #

12 PM

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

Running race 53 [5] 0.25 mi (3:32 / mi)
shoes: Nike Zoom Victory

53.2 in the 4 x 400
3 PM

Running race 2:04 [5] 0.5 mi (4:08 / mi)
shoes: Nike Zoom Victory

2:04.84; all around just a bad race. Was hoping to go through the 200 in ~29 but right away this Olympia kid cut me off and slowed down so my pace got thrown off right there (32s 200) and then it was just all off... hopefully I can still get low 2 next week...

Running race 2:06 [5] 0.5 mi (4:12 / mi)
shoes: Nike Zoom Victory

2:06.99? in the 4x800; we managed to get 8th place though!

Friday May 20, 2011 #

4 PM

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

Thursday May 19, 2011 #

4 PM

Running 35:00 [3] 4.83 mi (7:15 / mi)
shoes: Nike LunarSwift+

Wednesday May 18, 2011 #

4 PM

Running intervals 5:30 [4] 2.0 km (2:45 / km)
shoes: Nike LunarSwift+

200, 300, 500, 500, 300, 200:
30, 50, 88, 89, 46, 27

Running warm up/down 28:00 [3] 3.6 mi (7:47 / mi)
shoes: Nike LunarSwift+

Including rest between intervals (200, 200, 900, 900, 500)

Tuesday May 17, 2011 #

6 PM

Running 35:00 [3] 4.87 mi (7:11 / mi)
shoes: Nike LunarSwift+

Monday May 16, 2011 #

4 PM

Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Nike LunarSwift+

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

54.1, not the best time but managed to win
5 PM

Running race 2:05 [5] 0.5 mi (4:10 / mi)
shoes: Nike Zoom Victory

64, 61 splits; again not a PR but enough to edge out the Penfield kid

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

Not sure of my exact split for the 4x4 but I was battling it out against Crandell? of Penfield and almost had him in the end but he was able to finish ahead

Sunday May 15, 2011 #

7 PM

Elliptical 30:12 [3]
shoes: Nike LunarSwift+

Saturday May 14, 2011 #

11 AM

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

Running race 10:13 [5] 2.0 mi (5:06 / mi)
shoes: Nike Zoom Milers

First 2 mile, not too bad, but so exhausting... glad I got to get one in before the end of the year though!
3 PM

Running race 2:03 [5] 0.5 mi (4:06 / mi)
shoes: Nike Zoom Victory

2:03.34 split for the 4x8, which would made it a new PR

Friday May 13, 2011 #

6 PM

Running 32:04 [3] 4.41 mi (7:16 / mi)
shoes: Nike LunarSwift+

Thursday May 12, 2011 #

4 PM

Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Nike LunarSwift+

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

800 @ tempo: 2:49
800 @ interval: 2:41
600: 1:50
500: 1:29
400: 68
300: 49
3 x 200: 29, 29, 29

Wednesday May 11, 2011 #

4 PM

Running 55:35 [3] 7.5 mi (7:25 / mi)
shoes: Nike LunarSwift+

Tuesday May 10, 2011 #

5 PM

Running warm up/down 20:00 [3] 2.58 mi (7:45 / mi)
shoes: Nike LunarSwift+

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

52.74 officially, making it a new PR!

Running race 2:04 [5] 0.5 mi (4:08 / mi)
shoes: Nike Zoom Victory

7 PM

Running race 53 [5] 0.25 mi (3:32 / mi)
shoes: Nike Zoom Victory

4x400, 53.3

Monday May 9, 2011 #

4 PM

Running 25:10 [3] 3.4 mi (7:24 / mi)
shoes: Nike LunarSwift+

Post-AP Physics exams (so awful...) with Beniam

Saturday May 7, 2011 #

3 PM

Running warm up/down 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike LunarSwift+

Running race 2:03 [5] 0.5 mi (4:06 / mi)
shoes: Nike Zoom Victory

Officially 2:03.98 but finally under 2:05! Very happy that I finally did this, and now to go 2 flat and under
6 PM

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

Back for another 800 in the 4x8
8 PM

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

52.8 split in the 4x400. Another PR for the day, so overall it was a good meet

Friday May 6, 2011 #

4 PM

Running 29:58 [3] 4.11 mi (7:17 / mi)
shoes: Nike LunarSwift+

Thursday May 5, 2011 #

4 PM

Running warm up/down 20:00 [3] 2.67 mi (7:30 / mi)
shoes: Nike LunarSwift+

Running intervals 10:40 [4] 3.0 km (3:33 / km)
shoes: Nike LunarSwift+

3 x 1000 @ tempo pace:
3:33, 3:24, 3:43

Running intervals 2:09 [4] 0.5 mi (4:18 / mi)
shoes: Nike LunarSwift+

4 x 200:
32, 34, 31, 32

Wednesday May 4, 2011 #

4 PM

Running 41:34 [3] 5.97 mi (6:58 / mi)
shoes: Nike LunarSwift+

Tuesday May 3, 2011 #

5 PM

Running warm up/down 20:00 [3] 2.67 mi (7:30 / mi)
shoes: Nike LunarSwift+

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

55.15

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

Wish I had stayed with the main pack of RH kids and AJ and Beniam but for some reason I just started falling back

Running race 57 [5] 0.25 mi (3:48 / mi)
shoes: Nike Zoom Victory

4 x 400; no clue about the time, just a guesstimate

Monday May 2, 2011 #

5 PM

Running 40:42 [3] 5.5 mi (7:24 / mi)
shoes: Nike LunarSwift+

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