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Training Log Archive: carolineheloise

In the 7 days ending Dec 23, 2018:

activity # timemileskm+m
  Running5 5:07:20 32.62(9:25) 52.49(5:51) 712
  Strength + Conditioning2 52:00
  Water Running1 41:14
  Stretching/Rolling1 10:00
  Total8 6:50:34 32.62 52.49 712
averages - sleep:8 rhr:51

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Sunday Dec 23, 2018 #

Note
rhr:52 slept:8.6

10 AM

Running long 1:30:04 [2] 15.31 km (5:53 / km) +342m 5:18 / km
shoes: Mizuno Wave Sayonara 3

Easy around and up to two towers. Nice views and company with Sylvie on the bike. R top of foot a little bit sore again, going to keep an eye on it. A fair bit of stopping to find which way to go but otherwise fun!

Saturday Dec 22, 2018 #

Note
rhr:56 slept:9.7

11 AM

Running warm up/down 15:11 [2] 2.44 km (6:13 / km) +51m 5:38 / km
shoes: Mizuno Wave Rider 20

Running intervals 20:00 [5] 4.12 km (4:51 / km) +72m 4:28 / km
shoes: Mizuno Wave Rider 20

Mona fartlek
Loop had a decent hill in it which made it tougher and was struggling the third time up it with the short accelerations.
Super nice views though and got out when it wasn’t raining. Even think I should’ve worn shorts!

Running warm up/down 16:24 [2] 2.76 km (5:57 / km) +30m 5:38 / km
shoes: Mizuno Wave Rider 20

Friday Dec 21, 2018 #

Note
rhr:49 slept:8.0

Not the best sleep, has a nose bleed but didn’t wake up properly during it
3 PM

Running 42:30 [2] 7.38 km (5:46 / km) +114m 5:21 / km
shoes: Mizuno Wave Sayonara 3

Easy with Sylvie around the top of the plateau - awesome views the whole way round!

Thursday Dec 20, 2018 #

Note
rhr:50 slept:7.0 (rest day)

Travel day!

Wednesday Dec 19, 2018 #

Note
rhr:51 slept:8.2

10 AM

Running 1:07:11 [2] 11.73 km (5:44 / km) +103m 5:29 / km
shoes: Salomon 39.5

Easy in the snow. Couldn't fins one of the tracks I had planned so more of it on the road than I wanted but was still nice. Wearing different shoes with studs which were good even though they're a bit big for me so going to try to not wear them too much and keep an eye on it.
Everything looks sooo nice from the snow and bit warmer out so overall a good day !!

Tuesday Dec 18, 2018 #

Note
rhr:52 slept:7.0

10 AM

Strength + Conditioning 30:00 [3]

Holiday timetable of the group gym classes so just following a cxworx video on youtube.
1 PM

Strength + Conditioning 22:00 [3]
shoes: Mizuno Wave Sayonara 3

Weights at the gym

Water Running 41:14 [2]

Monday Dec 17, 2018 #

Note
rhr:49 slept:7.5

10 AM

Stretching/Rolling 10:00 [1]

6 PM

Running warm up/down 7:33 [2] 1.3 km (5:48 / km)
shoes: Mizuno Wave Rider 20

Running intervals 38:27 [5] 6.05 km (6:21 / km)
shoes: Mizuno Wave Rider 20

Indoor track intervals - 5x 1km w 2mins rec, 5 x 200m on 2min cycle.
With Julian pacing, plan was to just try to stick to his heels the whole time. Trying to get up on toes more which was good when it worked, but need to make sure I'm keeping my weight in my core and not landing heavy. Need to stay relaxed as I get tired too and keep chest open.
Started waay slower than planned and I got super confused because I thought I had an extra lap to go, idk. Think I would've liked the times to be a bit more consistent.
Good session though, I like how you think you're done after the kms but then you can actually still push so much more in the 200s. Need to believe in myself a bit more I think.
Splits: 4:05, 3:51, 3:52, 3:56, 3:59; 40, 40, 40 ,40, 38

Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: Mizuno Wave Rider 20

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