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Training Log Archive: colesnotes

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  running5 5:24:28 39.53(8:12) 63.62(5:06) 191
  Total5 5:24:28 39.53(8:12) 63.62(5:06) 191

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Thursday Sep 22, 2016 #

12 PM

running 1:01:59 [3] 11.1 km (5:35 / km) +9m 5:34 / km
shoes: New Balance 1080

HORRIBLE RUN... not sure why but my back was so sore. Kept it slow and will see how it is tomorrow after my chiropractor appointment.

Wednesday Sep 21, 2016 #

7 PM

running 56:23 [3] 12.0 km (4:42 / km) +12m 4:41 / km
shoes: Orange New Balance 1500 V2

BlackToe team workout

2km warm up
5 x 1km at 3:30 with 3 min rest (struggled and did more at 3:40)
1 km cool down
4 x 200 sprints
2 km cool down

Tuesday Sep 20, 2016 #

12 PM

running 1:04:14 [3] 12.3 km (5:13 / km) +9m 5:12 / km
shoes: New Balance 1080

Nice relaxing run along the water after the intervals yesterday. Kept pace slower than 5 min / km and averaged 5:15.

Monday Sep 19, 2016 #

12 PM

running 1:19:25 [3] 16.02 km (4:57 / km) +104m 4:48 / km

A little sluggish on my run today (moved Friday's tempo run to today) but did 98% of the run.

5 km warm up

1 km at 4:30
1 km at 4:20
1 km at 4:10 (4:12)
1 km at 4:00 (4:03)
1 km at 3:50 (3:58)
1 km at 3:40 (3:46)

5 km cool down

I did a 1km loop for the speed work and there was a bit of an uphill at the end but no real excuse for being slow. Also took a small minute break after 2, 4 and 5/6 intervals.

Sunday Sep 18, 2016 #

10 AM

running 1:02:27 [3] 12.2 km (5:07 / km) +57m 5:00 / km
shoes: New Balance 1080

Nice recovery run after Saturdays long run.

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