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Training Log Archive: carolineheloise

In the 7 days ending Dec 20, 2015:

	activity	#	time	miles		km		+m
	Running	4	2:28:24	15.15	(9:48)	24.38	(6:05)	156
	Walking	1	50:00	3.11	(16:06)	5.0	(10:00)	15
	Strength + Conditioning	2	40:00
	Swimming	4	37:30	0.51	(1:13:09)	0.82	(45:27)
	Cycling	1	35:34	5.14	(6:55)	8.27	(4:18)	95
	Orienteering	1	32:18	3.67	(8:49)	5.9	(5:28)	41	16c
	Water Running	4	27:30	1.34	(20:35)	2.15	(12:47)
	Stretching/Rolling	1	10:00
	Total	7	6:21:16	28.91		46.53		307	16c
averages - sleep:8.8

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Sunday Dec 20, 2015 #

Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +5m 7:24 / km
shoes: Mizuno Wave Rider 18

Running long 1:01:13 [3] 10.25 km (5:58 / km) +84m 5:44 / km
shoes: Mizuno Wave Rider 18

A slow struggle around. Super hot when I started and only the last 2 kms or so were a decent temperature. I think I need to start running later in the day.
Calves were also pretty tight and sore.
Took a few short breaks at various parks to have a drink

Stretching/Rolling 10:00 [2]
slept:9.0

stretching + knee

Saturday Dec 19, 2015 #

Running warm up/down 10:00 [3] 1.03 km (9:43 / km) +8m 9:21 / km
shoes: Mizuno Wave Rider 18

Running tempo (Parkrun) 23:19 [4] 5.0 km (4:40 / km) +21m 4:34 / km
shoes: Mizuno Wave Rider 18

Water Running 10:00 [3] 0.2 km (50:00 / km)
slept:6.75

Swimming 15:00 [3] 0.4 km (37:30 / km)

Strength + Conditioning 10:00 [3]

core mainly

Friday Dec 18, 2015 #

Walking 50:00 [3] 5.0 km (10:00 / km) +15m 9:51 / km
shoes: Mizuno Wave Rider 18

Up to the reservoir to see the fireworks

Thursday Dec 17, 2015 #

Running warm up/down 12:00 [3] 1.3 km (9:14 / km) +10m 8:53 / km
shoes: Mizuno Wave Rider 18

Running intervals 21:52 [3] 4.05 km (5:24 / km) +28m 5:13 / km
shoes: Mizuno Wave Rider 18

4 x 1km with 1 min rest in between
Felt pretty good and didn't think about my knee at all which is super good!!
They were all around 4:24 mins/km

Water Running 5:00 [2] 0.1 km (50:00 / km)
slept:9.0

Swimming 5:00 [3] 0.1 km (50:00 / km)

Wednesday Dec 16, 2015 #

Cycling 35:34 [3] 8.27 km (4:18 / km) +95m 4:04 / km
slept:9.25

Was feeling a bit sick so decided not to run today

Tuesday Dec 15, 2015 #

Running warm up/down 5:00 [3] 0.75 km (6:40 / km)
shoes: Mizuno Wave Rider 18

Orienteering (Night Nav) 32:18 [3] *** 5.9 km (5:28 / km) +41m 5:17 / km
16c shoes: Mizuno Wave Rider 18

Night Nav at Ashgrove. Really nice course and night tonight - went past some pretty Christmas lights which was a nice bonus. Changed to do the long because I was less than 20 mins in and had pretty much finished the medium.

Swimming 7:30 [3] 0.17 km (42:51 / km)
slept:9.0

Water Running 7:30 [3] 1.7 km (4:25 / km)

Monday Dec 14, 2015 #

Strength + Conditioning 30:00 [3]

core + stretching + knee

Water Running 5:00 [3] 0.15 km (33:20 / km)
slept:10.0

Swimming 10:00 [2] 0.15 km (1:06:40 / km)

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