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Training Log: colesnotes

In the last 7 days:

activity # timemileskm+m
  running3 3:08:01 24.75(7:36) 39.84(4:43) 97
  waterpolo1 45:00
  Total4 3:53:01 24.75 39.84 97
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Monday Dec 5 #

running (Treadmill) 40:00 [3] 5.84 mi (6:51 / mi)
shoes: New Balance 1080

Recovery run from Sunday's long run. Hamstring was a bit sore so I ran SLOW.

Garmin treadmill feature had me at 7km. Treadmill had me at 5.84km. Both are really slow considering I can do 5km comfortably in 23 mins I really took it easy today!

Sunday Dec 4 #

waterpolo 45:00 [3]

my team is officially the worst in the league! was playing for 7th or 8th spot and we got destroyed.. a lot to a little. Not a great game to end the season!
10 AM

running long 1:42:24 [3] 20.24 km (5:04 / km) +88m 4:57 / km
shoes: Blue New Balance 1500V2

Nice Sunday long run. 1 degree weather. Wore tights, jacket, hat, gloves. Didn't feel like a December run! Need to enjoy these before snow come! Was only going to run 16-18 but felt good and great weather so did the 20.

Wednesday Nov 30 #

3 PM

running intervals 45:37 [3] 10.2 km (4:28 / km) +9m 4:27 / km
shoes: Blue New Balance 1500V2

Nice outdoor run. Wore tights and a jacket and I was way too hot!!

2.5km warmup
5 x 1km at 10km pace (3:45)
2.5km cool down

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