Training Log Archive: colesnotesIn the 7 days ending Apr 22, 2017:
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Saturday Apr 22, 2017 #
10 AM
running long 2:54:52 [3] 35.4 km (4:56 / km) +146m 4:50 / km
shoes: New balance 1080 v2
Amazing weather. Sunny and 7 degrees. Hopefully it will be like this for Goodlife Marathon May 7th!
Great route. ran north to the Finch W trail - just north of Finch. Goes from East / West Dufferin to Bayview and also the Betty Sutherland trail - got on it at Bayview / Finch. Goes North / South and is between Bayview / Leslie. I emerged at York mills. 5km of the Betty Sutherland trail was not paved so I got in some trail running!
27km easy
1km 4:30 / 1 km easy x 3
3km easy
Felt good. Hamstring was a tiny bit tight but didn't limit me. Pace was easy. felt good! 2 weeks to go.
Great route. ran north to the Finch W trail - just north of Finch. Goes from East / West Dufferin to Bayview and also the Betty Sutherland trail - got on it at Bayview / Finch. Goes North / South and is between Bayview / Leslie. I emerged at York mills. 5km of the Betty Sutherland trail was not paved so I got in some trail running!
27km easy
1km 4:30 / 1 km easy x 3
3km easy
Felt good. Hamstring was a tiny bit tight but didn't limit me. Pace was easy. felt good! 2 weeks to go.
Friday Apr 21, 2017 #
10 AM
running tempo 55:39 [4] 12.2 km (4:34 / km)
shoes: Orange New Balance 1500 V2
Tempo run. Felt good!
2km warmup
8km at 4:03 min / km
2km cool down
2km warmup
8km at 4:03 min / km
2km cool down
Thursday Apr 20, 2017 #
12 PM
Spinning 55:00 [3]
shoes: Specialized bike shoes
Hardcore spin class!
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
5km warm up
5 x1km at 3:45 min / km
4 x 200m 40seconds (200m recovery)
2 km cool down
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.