Training Log Archive: colesnotesIn the 7 days ending Aug 18, 2017:
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Friday Aug 18, 2017 #
9 AM
Biking (Outdoor) 1:03:06 [3] 31.2 km (2:01 / km) +58m 2:00 / km
shoes: Specialized bike shoes
Nice morning outdoor ride. Rode along Wilson heights and then along Dufferin and then back the same way. Dufferin has some bike lanes so it's a good route.
Felt good the whole way - averaged about 30km/hour. Could have been faster if it wasn't for all the start and stopping at lights. Confident I can ride 35/36km/ hour for the triathalon.
10min warm up
50min hard
5 mins cool down
Felt good the whole way - averaged about 30km/hour. Could have been faster if it wasn't for all the start and stopping at lights. Confident I can ride 35/36km/ hour for the triathalon.
10min warm up
50min hard
5 mins cool down
Thursday Aug 17, 2017 #
8 PM
Swimming 50:00 [3]
Swam at the north toronto memorial community centre 25m pool.
10min warm up
10 x 25 fast (20 seconds) with 20 seconds rest in between
11 x 100m (sub 1:40) with 30 seconds rest in between
10 min cool down
10min warm up
10 x 25 fast (20 seconds) with 20 seconds rest in between
11 x 100m (sub 1:40) with 30 seconds rest in between
10 min cool down
Wednesday Aug 16, 2017 #
2 PM
running 42:54 [3] 8.51 km (5:02 / km) +6m 5:01 / km
shoes: New Balance 1080
nice easy run along the Lake. 22 degrees.. perfect weather!
Tuesday Aug 15, 2017 #
3 PM
Spinning 41:00 [3]
shoes: Specialized bike shoes
Spinning at the gym (didn't do a class)
10 min warm up
3 x 5min hard cycle with 2 min easy after each interval
10 min cool down
10 min warm up
3 x 5min hard cycle with 2 min easy after each interval
10 min cool down
4 PM
running (treadmill) 18:00 [3] 3.5 km (5:09 / km)
shoes: Blue New Balance 1500V2
quick 15 minute run with 3 min cool down after the bike.
Monday Aug 14, 2017 #
2 PM
running 52:06 [3] 10.05 km (5:11 / km) +6m 5:10 / km
shoes: New Balance 1080
Easy recovery run from my hard workouts on the weekend. legs we're definitely a bit tired.
Sunday Aug 13, 2017 #
12 PM
Biking 1:42:43 [3] 51.5 km (2:00 / km) +141m 1:58 / km
shoes: Specialized bike shoes
Nice ride up Keele.
5km warm up
45 km hard
1.5 easy
There was a lot of head wind on the way out so was much slower. Way back was much faster.
5km warm up
45 km hard
1.5 easy
There was a lot of head wind on the way out so was much slower. Way back was much faster.
2 PM
running 25:55 [3] 6.0 km (4:19 / km) +13m 4:16 / km
shoes: New balance 1500 v3
Right after the ride went out for a quick run
Saturday Aug 12, 2017 #
7 AM
running (Trail) 1:19:53 [3] 12.63 km (6:19 / km) +77m 6:08 / km
shoes: New balance summit
Awesome but muddy trail run in sunnybrook park wit a few buddies. Rained a lot last night so the mud made the run a lot of fun! Lots of slipping and sliding up and down some of the trails.