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Training Log Archive: colesnotes

In the 7 days ending Sep 9:

activity # timemileskm+m
  running5 4:33:35 35.31(7:45) 56.83(4:49) 241
  Walking 1 4:23:57 15.83(16:41) 25.47(10:22) 73
  Total6 8:57:32 51.14(10:31) 82.3(6:32) 314

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Saturday Sep 9 #

8 AM

Walking long 4:23:57 [1] 25.47 km (10:22 / km) +73m 10:13 / km
shoes: New balance 1080 v2

Did the 25km Rexall walk to end Cancer today. Very easy because it was a walk but we did cover a long distance!

Friday Sep 8 #

3 PM

running 49:58 [3] 10.28 km (4:52 / km) +82m 4:40 / km
shoes: New balance 1080 v2

Easy afternoon run

Wednesday Sep 6 #

6 AM

running intervals 55:16 [3] 12.06 km (4:35 / km) +9m 4:34 / km
shoes: 2 - New balance 1500 V3

At a work conference at Natawasage resort so wasn't going to get in a run unless I went in the am.

2km warm up
5 x 1km at 3:45min/km with 400m recovery after each one
3.5km cool down

Tuesday Sep 5 #

2 PM

running (Fartlek) 37:00 [3] 8.0 km (4:38 / km)
shoes: New balance 1500 v3

Easy "fartlek" run
5 min warm up
4 x 2 min interval pace with 3 mins recovery between each one. Ran interval pace around 3:30 min/ km
10 min cool down

Monday Sep 4 #

2 PM

running 34:52 [3] 7.3 km (4:47 / km) +22m 4:42 / km
shoes: New balance 1500 v3

Easy recovery run after yesterday's long run.

Sunday Sep 3 #

9 AM

running long 1:36:29 [3] 19.19 km (5:02 / km) +128m 4:52 / km
shoes: New balance 1080 v2

First long run since the triathalon last weekend. Was up late last night so I was definetly a bit sluggish. Still managed to run 5min/km.

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