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Training Log: colesnotes

In the last 7 days:

activity # timemileskm+m
  running4 4:25:58 39.69(6:42) 63.88(4:10) 131
  Spinning2 1:50:00
  Total6 6:15:58 39.69 63.88 131
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Saturday Apr 29 #

10 AM

running long 1:50:06 [3] 24.01 km (4:35 / km) +78m 4:31 / km
shoes: Blue New Balance 1500V2

Last long run before the GoodLife marathon next weekend!

5km easy
14km at race pace (4:15 min / in)
5km easy

Thursday Apr 27 #

12 PM

running tempo 46:35 [3] 10.51 mi (4:26 / mi)
shoes: Orange New Balance 1500 V2

2km warm up
2km at marathon pace (4:10 and 4:11)
4km at half marathon pace (4:08, 4:07, 4:03, 4:01)
2.5km cool down

Wednesday Apr 26 #

12 PM

Spinning 55:00 [3]
shoes: Specialized bike shoes

GoodLife spin class. Lots of climbing!

Tuesday Apr 25 #

1 PM

running 56:53 [3] 8.0 mi (7:07 / mi)
shoes: Orange New Balance 1500 V2

Very wet and cold so ran on the treadmill

1.3m (2km) warm up 8:34 min / mile
2 x 2.7m (4km) at 6:27 min / mile with 3 min break in between
1.3m cooldown

Monday Apr 24 #

12 PM

Spinning 55:00 [3]
shoes: Specialized bike shoes

great spin class!

Sunday Apr 23 #

8 AM

running race (Recovery) 52:24 [3] 10.08 km (5:12 / km) +53m 5:04 / km
shoes: Blue New Balance 1500V2

Recovery run from my big run yesterday. A little sore but felt great overall considering I ran 35 yesterday. Not sore like I was afte. rib the staid last weekend.

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