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Training Log Archive: colesnotes

In the 7 days ending Apr 19, 2017:

activity	#	time	miles		km		+m
Adventure Racing	1	4:56:01	18.47	(16:02)	29.72	(9:58)	900
running	3	2:52:38	22.77	(7:35)	36.65	(4:43)	7
Spinning	2	1:40:00
Total	6	9:28:39	41.24		66.37		907

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Wednesday Apr 19, 2017 #

12 PM

running 1:02:38 [3] 13.52 km (4:38 / km)
shoes: Orange New Balance 1500 V2

A little overcast but ran outside and it didn't rain!

5km warm up
5 x1km at 3:45 min / km
4 x 200m 40seconds (200m recovery)
2 km cool down

C • Splits 2

Tuesday Apr 18, 2017 #

12 PM

Spinning 50:00 [3]
shoes: Specialized bike shoes

Spin class! Still sore from the rib raid but felt great on the bike.

Monday Apr 17, 2017 #

12 PM

running 1:00:00 [3] 12.11 km (4:57 / km) +7m 4:56 / km
shoes: New Balance 1080

Easy outdoor Recovery run after Saturdays raid the rib. Body was sore this morning! Having trouble turning.. No issues running straight. Will take it easy next few days before getting back into marathon training.

Saturday Apr 15, 2017 #

9 AM

Adventure Racing race (Rib raid ) 4:56:01 [5] 29.72 km (9:58 / km) +900m 8:39 / km
shoes: New balance summit

Friday Apr 14, 2017 #

9 AM

running tempo 50:00 [3] 11.02 km (4:32 / km)
shoes: New balance summit

First race of the season tomorrow (the Rib Raid) so didn't do my full Friday workout

4im warm up
4km @4min/km
3km cool down

Thursday Apr 13, 2017 #

12 PM

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

Awesome spin class at GoodLife.

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