Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: colesnotes

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  running6 6:01:56 45.61(7:56) 73.4(4:56) 259
  Total6 6:01:56 45.61(7:56) 73.4(4:56) 259

«»
1:36
0:00
» now
SuMoTuWeThFrSa

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

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.

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.

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.

« Earlier | Later »