Training Log Archive: colesnotesIn the 7 days ending Dec 11, 2016:
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Sunday Dec 11, 2016 #
1 PM
running (Trail) 1:24:51 [3] 16.06 km (5:17 / km) +119m 5:06 / km
shoes: New Balance 1080
Awesome outdoor trail run! Snow on the ground made it a bit slippery but took some small steps and was extra careful.
Friday Dec 9, 2016 #
running tempo (Treadmill) 40:26 [3] 5.23 mi (7:44 / mi)
shoes: Blue New Balance 1500V2
Great Friday tempo run until I got off and my back was in pain:(. I was experimenting between longer strides or lots of really quick ones to go fast. I was really emphasizing my arm motions and felt a little pull but didn't think about it. Now I'm lying on The ground in pain. Hopefully it'll feel better later!!
4 km / 2.5 miles warm up
2 km / 1.3 miles at half marathon pace.(6:20 min / mile)
1km / 0.7 mile at 10 km pace (5:42 mile / min)
1 km cool down
4 km / 2.5 miles warm up
2 km / 1.3 miles at half marathon pace.(6:20 min / mile)
1km / 0.7 mile at 10 km pace (5:42 mile / min)
1 km cool down
Wednesday Dec 7, 2016 #
running intervals (Treadmill) 1:02:16 [3] 12.78 mi (4:52 / mi)
shoes: Orange New Balance 1500 V2
Great interval run today! Haven't sweat this much in a while
3 km warm up
2 km marathon pace - 6:40 min / mile
1 min rest
2 km half marathon - 6:18 min / mile
2 min rest
1 km half marathon pace
2 min rest
1 km marathon pace
3km cool down
Total is only 12km and I ran 12.78km on my Garmin. I get so confused with miles and km so I normally round up the miles. I've 3km I would do 2 miles which is why the km is more.
3 km warm up
2 km marathon pace - 6:40 min / mile
1 min rest
2 km half marathon - 6:18 min / mile
2 min rest
1 km half marathon pace
2 min rest
1 km marathon pace
3km cool down
Total is only 12km and I ran 12.78km on my Garmin. I get so confused with miles and km so I normally round up the miles. I've 3km I would do 2 miles which is why the km is more.
Tuesday Dec 6, 2016 #
3 PM
Spinning 35:00 [3]
shoes: Blue New Balance 1500V2
5 min warm up
25 mins alternating standing up sitting down
5 min cool down
25 mins alternating standing up sitting down
5 min cool down
Crosstraining (Stair master ) 10:00 [3]
shoes: Blue New Balance 1500V2
Went on the stair master after my spin
10 mins at various levels between 6 and 11.
Sweat like crazy!! Did 50 floors according to the machine.
10 mins at various levels between 6 and 11.
Sweat like crazy!! Did 50 floors according to the machine.
Monday Dec 5, 2016 #
running (Treadmill) 40:00 [3] 5.84 mi (6:51 / mi)
shoes: New Balance 1080
Recovery run from Sunday's long run. Hamstring was a bit sore so I ran SLOW.
Garmin treadmill feature had me at 7km. Treadmill had me at 5.84km. Both are really slow considering I can do 5km comfortably in 23 mins I really took it easy today!
Garmin treadmill feature had me at 7km. Treadmill had me at 5.84km. Both are really slow considering I can do 5km comfortably in 23 mins I really took it easy today!