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Training Log Archive: carolineheloise

In the 7 days ending Jan 10, 2016:

activity # timemileskm+m
  Running5 2:03:00 12.86(9:34) 20.7(5:57) 90
  Swimming4 46:30 0.51(1:31:16) 0.82(56:42)
  Strength + Conditioning1 40:00
  Orienteering1 37:16 3.78(9:52) 6.08(6:08) 1513c
  Water Running3 21:30 0.25(1:26:30) 0.4(53:45)
  Stretching/Rolling1 15:00
  Total7 4:43:16 17.4 28.0 10513c
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Jan 10, 2016 #

Orienteering (Park O) 37:16 [3] *** 6.08 km (6:08 / km) +15m 6:03 / km
13c shoes: Mizuno Wave Rider 18

Park O at Mercer Park.
Super hot!!!
Made a few stupid route choices and had trouble finding a control, probably losing 5 mins total, but mainly pretty good. Was struggling majorly in the heat though!!

Running warm up/down 5:00 [2] 0.15 km (33:20 / km)
shoes: Mizuno Wave Rider 18

including stretching

Saturday Jan 9, 2016 #

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Mizuno Wave Rider 18

Running (Parkrun) 23:30 [4] 5.07 km (4:38 / km) +19m 4:33 / km
shoes: Mizuno Wave Rider 18

Took it pretty easy

Swimming 20:00 [3] 0.5 km (40:00 / km)
slept:6.5

5 sets of 10 laps with a short break in between sets.
Quads were still pretty tight from yesterday.

Friday Jan 8, 2016 #

Strength + Conditioning 40:00 [3]
slept:8.0 shoes: Nike free 5.0

Knee felt a bit niggly so cut the run and did strength instead.
Core + knee + stretching + some plyometric exercises

Thursday Jan 7, 2016 #

Running warm up/down 15:00 [3] 1.75 km (8:34 / km) +10m 8:20 / km
shoes: Mizuno Wave Rider 18

Running intervals 23:00 [3] 4.29 km (5:22 / km) +33m 5:10 / km
shoes: Mizuno Wave Rider 18

4 x 5 mins with 1 min rest
Took it pretty easy as it was pretty hot again.
Saw a squashed snake during my warm up and was a bit paranoid that I'd see another one and kept thinking various fallen sticks were snakes gah

Swimming 15:00 [3] 0.25 km (1:00:00 / km)
slept:8.0

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

Wednesday Jan 6, 2016 #

Running warm up/down 10:00 [3] 1.25 km (8:00 / km) +10m 7:42 / km
shoes: Mizuno Wave Rider 18

Running intervals 15:00 [3] 3.04 km (4:56 / km) +18m 4:48 / km
shoes: Mizuno Wave Rider 18

3 x 4 mins with 1 min rest
Really hot today!!

Water Running 10:00 [2] 0.1 km (1:40:00 / km)

Swimming 5:00 [2] 0.05 km (1:40:00 / km)
slept:8.0

Tuesday Jan 5, 2016 #

Stretching/Rolling 15:00 [3]
slept:9.5

stretching + core

Monday Jan 4, 2016 #

Running 21:30 [3] 4.15 km (5:11 / km)
slept:10.0 shoes: Mizuno Wave Rider 18

Easy run on the treadmill. Swapped for tomorrows session because I didn't want to risk slipping on the wet pavement doing the intervals.
Ran in my new toe socks - best feeling ever!!!

Water Running 6:30 [2] 0.2 km (32:30 / km)

Swimming 6:30 [2] 0.02 km (5:25:00 / km)

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