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Training Log Archive: carolineheloise

In the 7 days ending Dec 22, 2019:

	activity	#	time	miles		km		+m
	Running	4	4:08:59	25.9	(9:37)	41.69	(5:58)	561
	Stretching/Rolling	3	1:15:00
	Strength + Conditioning	2	1:10:00
	Cycling	1	1:09:50	8.89	(7:52)	14.3	(4:53)	85
	Swimming	1	15:52	0.37	(42:33)	0.6	(26:27)
	Total	10	7:59:41	35.16		56.59		646
averages - sleep:8.2 rhr:45

1:50

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Sunday Dec 22, 2019 #

Note
rhr:46 slept:8.3

1 PM

Note
slept:0.75

4 PM

Running long 1:50:41 [2] 16.74 km (6:37 / km) +404m 5:54 / km
shoes: Mizuno Wave Rider 20 #2

Long run with Zoe on cootha, similar route to last week but with a bit on a different track for a change in scenery.
Lots of fun, practised flying down the big stairs, good chats, really nice out but very humid.

Saturday Dec 21, 2019 #

Note
rhr:45 slept:7.5

7 AM

Running warm up/down 11:36 [2] 1.94 km (5:59 / km) +12m 5:48 / km
shoes: Mizuno Wave Rider 20 #2

Running tempo 20:43 [4] 5.03 km (4:07 / km) +18m 4:03 / km
shoes: Mizuno Wave Rider 20 #2

Rocks parkrun
Better pacing, better mindset, better run.
Less tired this week after napping pretty much everyday since the weekend.
Able to keep better form especially finishing though the uphill last 400m is always tough.
Fun out with lots of friends to cheer on as we passed each other!

Running warm up/down 9:29 [2] 1.53 km (6:12 / km) +12m 5:58 / km
shoes: Mizuno Wave Rider 20 #2

Friday Dec 20, 2019 #

Note
rhr:43 slept:8.4

5 PM

Cycling 1:09:50 [2] 14.3 km (4:53 / km) +85m 4:45 / km
shoes: Mizuno Wave Rider 20

Easy ride with Zoe while she ran with Farrah.
Out to Sherwood and back so nice and flat.
Good chats, really nice arvo.

8 PM

Stretching/Rolling 30:00 [1]

Thursday Dec 19, 2019 #

Note
rhr:42 slept:5.6

5 AM

Running warm up/down 12:23 [2] 1.83 km (6:46 / km)
shoes: Mizuno Wave Rider 20 #2

Incl drills and strides

Running intervals 19:09 [4] 2.83 km (6:46 / km)
shoes: Mizuno Wave Rider 20 #2

Intraining track session
8 x 150m with 50m walk rec, 6:30 break, 1km tt.
Falling behind a lot on the 150s, need to work on the faster stuff.
Felt quite slow and heavy through the whole session though, think I still had some of Tuesday’s strength left in the legs. Also tired though.
150s all either 30/31 and 1km was 3:40.

Running warm up/down 6:50 [2] 1.28 km (5:20 / km)
shoes: Mizuno Wave Rider 20 #2

11 AM

Note
slept:0.8

Wednesday Dec 18, 2019 #

Note
rhr:46 slept:9.0

1 PM

Note
slept:0.75

5 PM

Strength + Conditioning 35:00 [2]

Stretching/Rolling 30:00 [1]

Tuesday Dec 17, 2019 #

Note
rhr:46 slept:6.75

5 AM

Running warm up/down 21:14 [2] 3.72 km (5:42 / km) +65m 5:15 / km
shoes: Mizuno Wave Rider 20 #2

Running intervals 20:31 [4] 3.82 km (5:22 / km) +39m 5:07 / km
shoes: Mizuno Wave Rider 20 #2

Intraining Speed Session
8 x ~500m indian surges
Different loop at the end of the reservoir - downhill on the road, back up the stairs and then over a big concrete block and back along the flat to the start, so lots of potential to be cunning with surges and then having to push even when it wasn't just flat road. Straight into next rep after regrouping so recovery was just whatever until the next surge.
Really fun, but glad it was a bit of an easier session after feeling off all day yesterday.

Running warm up/down 16:23 [2] 2.97 km (5:31 / km) +11m 5:25 / km
shoes: Mizuno Wave Rider 20 #2

5 PM

Strength + Conditioning 35:00 [2]

Weights

Monday Dec 16, 2019 #

Note
rhr:47 slept:8.7

11 AM

Note
slept:0.75

5 PM

Swimming 15:52 [2] 0.6 km (26:27 / km)

500 free, 100 breaststroke

9 PM

Stretching/Rolling 15:00 [1]

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