Training Log Archive: colesnotesIn the 7 days ending Oct 8, 2016:
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Friday Oct 7, 2016 #
11 AM
running tempo 56:45 [3] 12.69 km (4:28 / km) +64m 4:22 / km
shoes: Orange New Balance 1500 V2
Last hard workout before next weeks marathon. Perfect weather and felt really good!
2km warm up
6 km @ marathon pace - 4:00 to 4:06 (4:10)
2 km @ half marathon pace 4:00 and 4:05 (4:00)
2.5 cool down
2km warm up
6 km @ marathon pace - 4:00 to 4:06 (4:10)
2 km @ half marathon pace 4:00 and 4:05 (4:00)
2.5 cool down
Thursday Oct 6, 2016 #
12 PM
running 55:35 [3] 10.21 km (5:27 / km) +33m 5:21 / km
shoes: New Balance 1080
Relaxing run. Great weather.
Wednesday Oct 5, 2016 #
1 PM
running 52:56 [3] 11.5 km (4:36 / km) +9m 4:35 / km
shoes: Orange New Balance 1500 V2
Not feeling 100% but I think it's because I was up until 1am and up at 7. Was at the Jays game and couldn't stop watching highlights of Encarnacion's homer!!
Workout today was:
3km warm up
2 km @ 4 min / km (half marathon pace)
2 km @ 3:45 min / km (10km pace)
2 km @ 3:30 min / km (5 km pace)
2.5 km cool down
2 mins walking rest in between each interval.
Did it all but my last set was more like 1km @ 3:35 and 1km at 3:59.
Workout today was:
3km warm up
2 km @ 4 min / km (half marathon pace)
2 km @ 3:45 min / km (10km pace)
2 km @ 3:30 min / km (5 km pace)
2.5 km cool down
2 mins walking rest in between each interval.
Did it all but my last set was more like 1km @ 3:35 and 1km at 3:59.
Tuesday Oct 4, 2016 #
11 AM
running 1:00:03 [3] 11.3 km (5:19 / km)
shoes: New Balance 1080
Best running weather! 18 and sunny.
Nice relaxing run south on Avenue road, west on Eglinton and North on Bathurst to home.
Nice relaxing run south on Avenue road, west on Eglinton and North on Bathurst to home.
Monday Oct 3, 2016 #
7 AM
running 40:02 [3] 7.5 km (5:20 / km) +35m 5:13 / km
shoes: Orange New Balance 1500 V2
Easy short recovery run after my "long" run on Sunday.
Sunday Oct 2, 2016 #
8 AM
running long 1:36:35 [3] 20.2 km (4:47 / km) +118m 4:39 / km
Last long run before Scotiabank marathon in two weeks. Met up with some burning room folks. Back and body felt great. It was supposed to be a "relaxing" 18km but went out a bit fast (sub 4:30) slowed it down for the last bit and averaged 4:45. Back was a bit tight at the start of the run but felt great by the end.