Training Log Archive: colesnotesIn the 7 days ending Sep 2, 2017:
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Friday Sep 1, 2017 #
2 PM
running tempo 54:53 [3] 12.0 km (4:34 / km)
shoes: New balance 1500 v3
Outdoor tempo run. Wasn't feeling 100% but got through it.
2km warm up
4 x 1600m at half marathon pace (4min/km) and 400m recovery after each one.
2km cool down
2km warm up
4 x 1600m at half marathon pace (4min/km) and 400m recovery after each one.
2km cool down
Thursday Aug 31, 2017 #
1 PM
Walking long (outdoor) 4:00:18 [1] 22.44 km (10:43 / km) +102m 10:28 / km
Long walk with Lauren and Carter from Sunnybrook Park (Ernest Thomson Seton Park) along the Lower Don River trail to the Distillery District and back with a short stop at Mill Street Brewery for a beer around halfway!
Wednesday Aug 30, 2017 #
7 PM
running intervals 50:37 [4] 10.8 km (4:41 / km) +10m 4:40 / km
shoes: New balance 1500 v3
Wednesday black toe race practice
2km warm up
2 x 3km at 4:10min:km
4 x 200 sprint with 200m recovery in between
2km cool down
2km warm up
2 x 3km at 4:10min:km
4 x 200 sprint with 200m recovery in between
2km cool down
Tuesday Aug 29, 2017 #
12 PM
Spinning 50:00 [3]
shoes: Specialized bike shoes
Spin class at GoodLife
Monday Aug 28, 2017 #
3 PM
running 1:01:12 [3] 12.24 mi (5:00 / mi) +5m 5:00 / mi
shoes: New Balance 1080
easy recovery run after Saturday's triathlon. Legs were definitely sore but felt good to get out. Perfect weather!