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Training Log: colesnotes

In the last 7 days:

activity # timemileskm+m
  running3 1:59:24 15.04(7:56) 24.21(4:56) 6
  Biking1 1:03:06 19.39(3:15) 31.2(2:01) 58
  Swimming1 50:00
  Spinning1 41:00
  Total6 4:33:30 34.43 55.41 64
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Sunday Aug 20 #

running 58:30 [3] 12.2 km (4:48 / km)
shoes: New balance 1500 v3

easy run this morning

Friday Aug 18 #

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

Thursday Aug 17 #

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

Wednesday Aug 16 #

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 #

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
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.

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