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Training Log Archive: colesnotes

In the 7 days ending Sep 16:

activity # timemileskm+m
  running5 5:35:16 45.02(7:27) 72.46(4:38) 258
  Spinning1 50:00
  Total6 6:25:16 45.02 72.46 258

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Saturday Sep 16 #

9 AM

running long 1:32:54 [3] 20.0 km (4:39 / km) +72m 4:34 / km
shoes: New balance 1080 v2

Going out tonight, not sure what shape I'll be in tomorrow so I did my long run today. Legs were a bit sore from yesterday's run but felt good.

Ran total of 20km
12km easy around 5min/km
2 x 3km at 4 min km with 1 km easy between
1 km cool down

Stoped for a Vitaminwater at around 10km. Really hot out today!

Friday Sep 15 #

1 PM

running tempo 54:59 [4] 12.0 km (4:35 / km) +9m 4:34 / km
shoes: New balance 1500 v3

Friday tempo run. Legs were a bit sore from Wednesday's workout and it was warm out but actually did my planned run.

3km warm up
6 km at 4:00 min/km - *took a minor 1min break at 3mins)
3 km cool down

Wednesday Sep 13 #

running intervals (Track) 58:06 [4] 12.85 km (4:31 / km) +19m 4:29 / km
shoes: 2 - New balance 1500 V3

Black toe practice. Went to the track for intervals!

2.5km warm up
4 x 1.6km @3:40 min/km with 400m recovery in between (actual times were 3:22 - 3:40)
2.5km cool down

Tuesday Sep 12 #

12 PM

Spinning 50:00 [4]
shoes: Specialized bike shoes

GoodLife spin class

Monday Sep 11 #

3 PM

running 58:38 [3] 12.14 km (4:50 / km)
shoes: New balance 1080 v2

forgot my socks and decided to go sockless! Worked out for the first 6-7km but then got two blisters on the insides of my feet :(

Sunday Sep 10 #

10 AM

running 1:10:39 [3] 15.47 km (4:34 / km) +158m 4:21 / km
shoes: 2 - New balance 1500 V3

Beautiful morning run in Muskoka

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