Training Log Archive: carolineheloiseIn the 7 days ending Jan 19, 2020:
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Sunday Jan 19, 2020 #
Note
rhr:47 slept:7.3
Running long 2:04:11 [2] 19.58 km (6:21 / km) +531m 5:35 / km
shoes: Mizuno Wave Rider 20 #2
Up and over to Slaughter falls, then up and along to Simpson's falls then I led us up the wrong trail to the road, along to the tv channels and along then home. Took a while to wake up and then the last uphill chunk on the road was a bit of a slog but ended up feeling quite good from about 6km to go to at least the edge of the forest. A bit of a stop start run waiting at some intersections and water stops and it got hard to start up again in the second half.
Super humid the whole time, top was in the clouds when we first got there but they melted in the sun. Fun splashing in puddles and actually quite nice out, though glad we didn't go any later.
Saturday Jan 18, 2020 #
Note
rhr:44 slept:5.6
Running warm up/down 11:40 [2] 2.16 km (5:24 / km) +34m 5:00 / km
shoes: Mizuno Wave Rider 20 #2
Running tempo 21:24 [4] 5.06 km (4:14 / km) +17m 4:10 / km
shoes: Mizuno Wave Rider 20 #2
Plan was first 4 kms at 10km pace and then last one fast. Felt pretty good, doing a big of experimenting with breathing to relearn how to do it properly and form needs strengthening.
Not too wet, though a few big puddles on the path. Actually really nice out.
Running warm up/down 12:32 [2] 2.43 km (5:09 / km) +18m 4:58 / km
shoes: Mizuno Wave Rider 20 #2
Friday Jan 17, 2020 #
Note
rhr:52 slept:8.5
Cycling 35:00 [2]
Stretching/Rolling 20:00 [1]
Thursday Jan 16, 2020 #
Note
rhr:43 slept:6.25
Running warm up/down 13:16 [2] 1.77 km (7:30 / km)
shoes: Mizuno Wave Rider 20 #2
Running intervals 14:50 [5] 2.51 km (5:55 / km)
shoes: Mizuno Wave Rider 20 #2
10 x 150m fast, 50m float. Followed by a 400m TT.
About 5:30 between continuous and tt.
Felt good in the session but struggled on the time trial with tired legs and not breathing well - not able to get the air out from deep enough. Form was a bit shifty, need to do better core.
Good session though with a bit of a bigger group and nice morning out. Bit worried about slipping on the wet track so possibly a bit cautious at times.
Splits: 92, 94, 94, 96, 97 (laps for continuous) and 79 for tt.
Running warm up/down 7:25 [2] 1.28 km (5:48 / km)
shoes: Mizuno Wave Rider 20 #2
Strength + Conditioning 25:00 [2]
Cycling 20:00 [2]
Wednesday Jan 15, 2020 #
Note
rhr:43 slept:8.25
Running 50:10 [2] 9.13 km (5:30 / km) +119m 5:10 / km
shoes: Mizuno Wave Rider 20 #2
Good chats, not as hot as I expected for this early too.
Strength + Conditioning 40:00 [2]
Stretching/Rolling 15:00 [1]
Tuesday Jan 14, 2020 #
Note
rhr:43 slept:6.5
Running warm up/down 21:01 [2] 3.53 km (5:57 / km) +56m 5:31 / km
shoes: Mizuno Wave Rider 20 #2
Running intervals 18:57 [4] 3.81 km (4:58 / km) +6m 4:56 / km
shoes: Mizuno Wave Rider 20 #2
8 x ~500m indian surges on the hill/stair/jump loop at the end of the reservoir.
Had no kick at all today, and no mental energy to try to trick myself into running faster either so a bit of a slog at the back of the group and definitely glad it was a shorter and bit easier session today.
Need to try to prioritise/maximise sleep a bit more at the moment.
Fun out with the group, so glad to have them otherwise I would've easily slept through it this morn.
Running warm up/down 16:23 [2] 2.71 km (6:03 / km) +3m 6:01 / km
shoes: Mizuno Wave Rider 20 #2
Note
slept:1.3
Monday Jan 13, 2020 #
Note
rhr:45 slept:7.25
Swimming 21:35 [2] 1.0 km (21:35 / km)