Training Log Archive: carolineheloiseIn the 7 days ending Dec 15, 2019:
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Sunday Dec 15, 2019 #
Note
rhr:48 slept:8.0
Note
slept:0.6
Running long 1:46:06 [2] 16.53 km (6:25 / km) +355m 5:48 / km
shoes: Mizuno Wave Rider 20 #2
So much fun, talking the whole time and lovely swim at hers after. Time went by so quickly, just a lil achy at the end but temp way better than expected and pretty sunset at the end so pre perfect all round!
Saturday Dec 14, 2019 #
Note
rhr:43 slept:6.3
Running warm up/down 5:47 [2] 1.02 km (5:40 / km) +17m 5:14 / km
shoes: Mizuno Wave Rider 20 #2
Orienteering 13:36 [4] *** 2.74 km (4:58 / km) +23m 4:46 / km
14c shoes: Mizuno Wave Rider 20 #2
Short course so can use the long course for training another time.
Aim was to push hard the whole time. Some mistakes and got caught out by the main trick but otherwise good and made myself keep pushing, so positives.
Fun out, quite hot but good courses by Winnie.
Running warm up/down 3:43 [2] 0.56 km (6:38 / km) +2m 6:31 / km
shoes: Mizuno Wave Rider 20
Friday Dec 13, 2019 #
Note
rhr:45 slept:8.2
Strength + Conditioning 40:00 [2]
Cycling 15:00 [2]
Note
slept:0.5
Stretching/Rolling 20:00 [1]
Thursday Dec 12, 2019 #
Note
rhr:43 slept:4.8
Running warm up/down 13:54 [2] 1.94 km (7:10 / km)
shoes: Mizuno Wave Rider 20 #2
Glutes weak in the drills.
Running intervals 21:04 [5] 5.0 km (4:13 / km)
shoes: Mizuno Wave Rider 20 #2
8 x 400m with 200m steady float and a fast 200m to finish.
400s meant to be around 1500m pace and floats so that you can maintain the same pace for the 4s.
Lots to learn, especially pacing this session. Worried the other girls would be too fast but I think I should've worked a bit harder and stuck with them better, because ended up in a massive gap alone so slowed majorly there and in the end I don't think what they were doing would've been unachievable. Mental side needs to step up. So next time will be better.
Quite a small group today too, hopefully next time there will be more people to run with too.
Able to keep better form on the track though which will be good, need to build up more strength though.
Also super humid and not much sleep last night adds to it but didn't actually feel too bad, just weak in form and not breathing well so the usual basically.
Excited about what these sessions can add to my training though!!
Splits: 93, 90, 94, 97, 97, 99, 98, 99, 43.
52, 54, 55, 57, 57, 59, 58, 56.
Running warm up/down 7:53 [2] 1.2 km (6:34 / km)
shoes: Mizuno Wave Rider 20 #2
Note
slept:0.75
Wednesday Dec 11, 2019 #
Note
rhr:44 slept:8.25
Strength + Conditioning 40:00 [2]
Cycling 20:00 [2]
Stretching/Rolling 12:30 [1]
Tuesday Dec 10, 2019 #
Note
rhr:45 slept:6.5
Running 19:32 [2] 3.52 km (5:33 / km) +66m 5:04 / km
shoes: Mizuno Wave Rider 20 #2
Running intervals 32:18 [4] 5.01 km (6:27 / km)
shoes: Mizuno Wave Rider 20 #2
Handicap ladder down of 1km, 800m, 600, 400, 200 with recoveries jogging to next start and then waiting for handicap so a bit random time wise (8, 6, 4:30, 2:30 ish mins)
Wanted to have a good hit at the strava segment on the 1km so was going fairly hard but then struggled quite a bit in the 6 and 8s. Found I was starting too hard and then couldn’t maintain much in the middle.
Breathing not great and also got quite lactic but overall felt better than expected.
Really fun session, lots of good chats and going to do some more running with the others which is exciting!!
Splits: 3:39, 2:54, 2:10, 81, 48
Reps intensity 5 but long recoveries so logging as 4.
Running warm up/down 16:58 [2] 3.09 km (5:29 / km) +5m 5:27 / km
shoes: Mizuno Wave Rider 20 #2
Strength + Conditioning 15:00 [2]
Monday Dec 9, 2019 #
Note
rhr:45 slept:9.0
Strength + Conditioning 20:00 [2]
Stretching/Rolling 15:00 [1]