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Training Log: colesnotes

In the last 7 days:

activity # timemileskm+m
  running2 1:45:18 12.78(8:14) 20.57(5:07) 128
  Weights1 1:00:00
  Spinning1 52:00
  Total4 3:37:18 12.78 20.57 128
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Tuesday Dec 12 #

2 PM

Weights 1:00:00 [3]
shoes: New balance 1500 v3

Kettle bell swings. 2 x 12 reps @ 12kg, 1 x 12 reps at 16kg
Push-ups 3 x 20 (only got through 2 sets. Third set got to 10
2 x 50 squats - arms held straight out.
Pull ups - 4 sets but was only able to get to 2-3 per set (7 total LOL)
Flat Bench press - 3 sets. 1st set x 12 just bar (45kg), second set 95 x 6, 3rd set 7 x 65kg
Dual pulley row 3 sets - 12 x 27.5; 12 x 35, 12 x 35
Inverted row - 2 x 6

Sunday Dec 10 #

9 AM

running 34:50 [3] 7.56 km (4:36 / km) +20m 4:33 / km
shoes: Turquoise 1500 V3

Got in a quick run this morning. Winters here. It was COLD!

Saturday Dec 9 #

9 AM

running 1:10:28 [3] 13.01 km (5:25 / km) +108m 5:12 / km
shoes: New balance summit

Chilly outdoor run. Ran to Earl Bales and met my dad who's training to climb Mt Ranier and went up and down a few times with him.

Thursday Dec 7 #

12 PM

Spinning 52:00 [3]
shoes: Specialized bike shoes

Not feeling 100% so I did a "lazy" spinclass where I took it easy. Intensity lcrl was closer to an easy run.

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