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Training Log Archive: colesnotes

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  running5 5:11:08 37.97(8:12) 61.11(5:05) 66
  Total5 5:11:08 37.97(8:12) 61.11(5:05) 66

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Friday Sep 30, 2016 #

2 PM

running tempo 1:01:47 [4] 13.8 km (4:29 / km) +8m 4:28 / km
shoes: Orange New Balance 1500 V2

Was nervous to do a hard tempo workout with my back scare last week but went for it and I feel great!

3km warm up
8 km - 4 min / km (half marathon pace)
3km cool down

Was able to stay on the 4 min pace for the entire 8km. Took a few short breaks to wait for lights to change but other than that didn't stop for water or rest. Back actually felt better after the run than before!

Big confidence builder to be able to actually do the workout on my schedule and not feel sore / burnt out after.

Thursday Sep 29, 2016 #

11 AM

running 1:00:02 [3] 11.6 km (5:11 / km) +49m 5:04 / km
shoes: New Balance 1080

First cold run of the year! 15 degrees and rainy so wore long sleeves and gloves. Felt back a little but it's probably because I've run 4 consecutive days but overall felt good!

Wednesday Sep 28, 2016 #

12 PM

running 1:01:41 [3] 12.6 km (4:54 / km) +9m 4:53 / km
shoes: Orange New Balance 1500 V2

Third run in a row and my back keeps improving! Took it easy again, but ran outside. Back was a bit sore at the start but felt better during my run and at the end I barely felt it. Ran 2km at 4min / km from kms 9 and 10 and felt great... now hopefully I can do 42km in just over two weeks at 4 min / km!

Tuesday Sep 27, 2016 #

12 PM

running (Treadmill) 1:05:24 [3] 12.1 km (5:24 / km)
shoes: New Balance 1080

Another slow run but back felt good. Kept it on the treadmill for the second day in a row. 5km warmup followed by 3km at 5 min / km and then a cool down.

Don't want to push it too hard too early. Going to continue with the slow runs for a week before getting back to speed work.

Monday Sep 26, 2016 #

running (treadmill) 1:02:14 [2] 11.01 km (5:39 / km)
shoes: New Balance 1080

First run after waking up Friday with really bad back pain. Took it easy, averaged 5:40 min / km. Back was a bit tight but not sore like it was the last few days. On Friday / Saturday I could barely standup because of the pain.

Felt good considering I was worried I could be out for weeks / Months.

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