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Training Log Archive: colesnotes

In the 7 days ending Dec 9:

activity # timemileskm+m
  running4 3:26:03 25.13(8:12) 40.44(5:06) 203
  Spinning1 52:00
  Weights1 30:00
  Total5 4:48:03 25.13 40.44 203

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Saturday Dec 9 #

9 AM

running 1:10:28 [3] 13.01 km (5:25 / km) +108m 5:12 / km
shoes: New balance summit

Chilly outdoor run. Ran to Earl Bales and met my dad who's training to climb Mt Ranier and went up and down a few times with him.

Thursday Dec 7 #

12 PM

Spinning 52:00 [3]
shoes: Specialized bike shoes

Not feeling 100% so I did a "lazy" spinclass where I took it easy. Intensity lcrl was closer to an easy run.

Tuesday Dec 5 #

11 AM

Weights 30:00 [3]
shoes: New balance 1500 v3

kettlebell swing 1x10 reps @8kg, 3 x 10reps @10kg, 1 x 10 reps at 12kg

Overhead lunges - 45 pounds 3x18lunges each (there and back on the mat)
Weighted superman with 4kg ball - 3 x 30 seconds
Sit ups with medicine with 4g ball - 3 x 20 reps
Push ups 3 x 10


running 25:58 [3] 5.0 km (5:12 / km) +42m 4:59 / km
shoes: New balance 1500 v3

Easy run to the gym and back

Monday Dec 4 #

11 AM

running 40:00 [3] 4.52 mi (8:51 / mi)
shoes: New balance 1500 v3

Recovery run from yesterday's fast run. Legs were surprisingly sore this morning :)

Easy 35 min on treadmill
5 min cool down

Sunday Dec 3 #

10 AM

running 1:09:37 [3] 15.16 km (4:36 / km) +53m 4:31 / km
shoes: 2 - New balance 1500 V3

1km warm up
13km at 4:30 min / km
1 km cool down

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