Training Log Archive: colesnotesIn the 7 days ending Jul 8, 2017:
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Friday Jul 7, 2017 #
12 PM
running tempo 43:43 [4] 10.1 km (4:20 / km) +33m 4:16 / km
shoes: New balance 1500 v3
HOT and humid!
2km warm up
2 x 3km at Tempo speed (4min/km) with 2 min break in between
2km cool down
2km warm up
2 x 3km at Tempo speed (4min/km) with 2 min break in between
2km cool down
Thursday Jul 6, 2017 #
12 PM
Spinning 35:00 [2]
shoes: Specialized bike shoes
Easy spin - was supposed to be my day off but felt like doing a very easy spin.
Wednesday Jul 5, 2017 #
2 PM
running intervals 1:00:00 [4] 13.5 km (4:27 / km)
shoes: Blue New Balance 1500V2
Interval work out
2km warm up
2km half marathon pace - 3:52, 3:57
2 min recovery
2km 10km pace 3:45, 3:46
3min recovery
2km half marathon pace 3:57, 3:59
4x200m 5km pace with 200m recovery
4km cool down
2km warm up
2km half marathon pace - 3:52, 3:57
2 min recovery
2km 10km pace 3:45, 3:46
3min recovery
2km half marathon pace 3:57, 3:59
4x200m 5km pace with 200m recovery
4km cool down
Tuesday Jul 4, 2017 #
12 PM
Spinning 40:20 [3]
shoes: Specialized bike shoes
Goodlife spin class
1 PM
running 28:45 [3] 6.13 km (4:41 / km) +6m 4:40 / km
shoes: Blue New Balance 1500V2
followed up my spin class with a quick 6km run. Felt pretty good.
Monday Jul 3, 2017 #
11 AM
running 1:20:37 [3] 16.15 km (5:00 / km) +96m 4:51 / km
shoes: New balance 1080 v2
My brother was in from Nashville visiting so not the healthiest Canada long weekend for me. Also missed my long in yesterday so wanted to do a bit longer then normal for a Monday. Got in 16km pushing Carter. A few nice uphills weather was hot. Live pushing Carter because I keep water in her stroller. Took a few breaks along the way. Carter slept for 45 mins of the run.