Training Log Archive: carolineheloiseIn the 29 days ending Feb 29, 2020:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Feb 29, 2020 #
Note
rhr:45 slept:7.5
Running 31:00 [2] 5.51 km (5:38 / km) +14m 5:33 / km
shoes: Mizuno Wave Rider 22
Really nice course - along a little creek with lots of trees, will be back.
Note
slept:0.6
Strength + Conditioning 10:00 [1]
Stretching/Rolling 10:00 [1]
Running warm up/down 14:31 [2] 2.49 km (5:50 / km)
shoes: Mizuno Wave Rider 22
Running race 11:30 [5] 3.0 km (3:50 / km)
shoes: Brooks Hyperion
Plan was 45s for 200m and kick in last 600 but started at the back and still too fast and was by myself the whole race so not ideal and struggled to push. Splits fairly consistent, though I think I got caught up in them and wasn't focused on just running fast. Very humid evening and tired leggies but really good learning and a fun night running and watching the others' races at the track.
Running warm up/down 7:54 [2] 1.24 km (6:22 / km)
shoes: Mizuno Wave Rider 22
Friday Feb 28, 2020 #
Note
rhr:46 slept:8.7
Running 42:45 [2] 8.19 km (5:13 / km) +74m 5:00 / km
shoes: Mizuno Wave Rider 22
Nice arvo, good chats.
Stretching/Rolling 20:00 [1]
Thursday Feb 27, 2020 #
Note
rhr:48 slept:6.7
Strength + Conditioning 20:00 [1]
Wednesday Feb 26, 2020 #
Note
rhr:46 slept:7.9
Running 46:46 [2] 8.05 km (5:49 / km) +82m 5:32 / km
shoes: Mizuno Wave Rider 22
Bit tired but very chatty. Nice and sunny morning.
Strength + Conditioning 10:00 [1]
Tuesday Feb 25, 2020 #
Note
rhr:43 slept:6.0
Running warm up/down 17:58 [2] 2.76 km (6:31 / km) +52m 5:57 / km
shoes: Mizuno Wave Rider 22
Running intervals 23:56 [4] 5.1 km (4:42 / km)
shoes: Mizuno Wave Rider 22
5 x 1km at current 5k pace with 1min standing rec.
Pacing all over the shop this morning but so was everyone’s in my group. Oops. Too much overcompensating. Plan was 4:10s going off recent parkruns but I would say that there is a big difference between running at 7am and at 5am at the moment so was expecting these to be faster than that anyway.
Could’ve done a couple more but felt very uncoordinated running and calf was a little tight and not using glute properly to kept it to 5.
Splits: 4:04, 3:55, 4:00, 3:52, 4:02
Running warm up/down 12:23 [2] 2.21 km (5:36 / km) +6m 5:32 / km
shoes: Mizuno Wave Rider 22
Note
slept:0.3
Strength + Conditioning 10:00 [1]
Stretching/Rolling 10:00 [1]
Monday Feb 24, 2020 #
Note
rhr:43 slept:7.4
Cycling 47:47 [2] 8.0 km (5:58 / km) +84m 5:40 / km
Cut shorter than planned which I was very glad about because it meant I didn't have to ride down the big steep hill which would've been slippery from the rain.
Nice morning, cool out.
Note
slept:0.25
Strength + Conditioning 10:00 [1]
Sunday Feb 23, 2020 #
Note
rhr:46 slept:10.0
Strength + Conditioning 10:00 [1]
Running long 1:35:26 [2] 15.54 km (6:08 / km) +326m 5:33 / km
shoes: Mizuno Wave Rider 22
L glute bit funny on the up but fine running a bit faster on the way back.
Playing the hat game and snaps. Bit slow pace for most until the younger ones stopped but really fun trying to guess how they worked and it flew by.
Saturday Feb 22, 2020 #
Note
rhr:48 slept:7.5
Running warm up/down 10:41 [2] 2.1 km (5:05 / km) +14m 4:55 / km
shoes: Mizuno Wave Rider 22
Running tempo 21:12 [4] 5.08 km (4:10 / km) +28m 4:04 / km
shoes: Mizuno Wave Rider 22
Plan was steady out and fast back but got a bit confused with the longer course from the construction. Tried to pick it up from the turn around but didn't last long and just fell back into a similar groove as I was in before, though second half was a bit faster anyway. Finding that once I get into a rhythm I can stick to it. Woke up around 3am super hungry so wasn't sure how this would go but made it through so all g.
Fun morn out, lots of people today.
Running warm up/down 11:47 [2] 2.01 km (5:52 / km) +11m 5:42 / km
shoes: Mizuno Wave Rider 22
Friday Feb 21, 2020 #
Note
rhr:46 slept:7.75
Cycling 55:16 [2] 10.21 km (5:25 / km) +100m 5:10 / km
Hills are hard but the rest of the time I'm just rolling with her so nice easy recovery days.
Really nice out, lots of people out enjoying the morning.
Thursday Feb 20, 2020 #
Note
rhr:43 slept:7.0
Running warm up/down 13:06 [2] 1.95 km (6:43 / km)
shoes: Mizuno Wave Rider 22
Running intervals 20:59 [4] 5.0 km (4:12 / km)
shoes: Mizuno Wave Rider 22
13 x 200m with 200m float.
Just stayed steady as a bit tired, stuck with Phil and kept it controlled. Starting to get the hang of the pacing for this session. Slowed a little in the 9-11th reps and didn't kick on the last one as much as I probably should've but good session all the same. Felt strong and form is getting a lot better. Fastest time for this session so far and wasn't even wearing my fast shoes!
Splits: 47, 45, 45, 45, 45, 44, 44, 44, 45, 45, 45, 44, 41.
54, 55, 57, 57, 57, 57, 55, 55, 55, 57, 56, 55.
Running warm up/down 7:29 [2] 1.34 km (5:35 / km)
shoes: Mizuno Wave Rider 22
Note
slept:0.1
Strength + Conditioning 45:00 [2]
Stretching/Rolling 15:00 [1]
Wednesday Feb 19, 2020 #
Note
rhr:43 slept:7.5
Running 46:52 [2] 8.12 km (5:46 / km) +85m 5:29 / km
shoes: Mizuno Wave Rider 22
Both of us tired so not as much yakkin as usual but nice out.
Note
slept:0.4
Tuesday Feb 18, 2020 #
Note
rhr:42 slept:6.0
Running warm up/down 18:09 [2] 2.88 km (6:18 / km) +55m 5:45 / km
shoes: Mizuno Wave Rider 22
Running intervals 30:17 [4] 6.82 km (4:26 / km)
shoes: Mizuno Wave Rider 22
3 x 2km with 400m jog rec.
Really fun, just held on to the back of Zoe, got into a good rhythm and held it. Felt pretty good, went a lot better than I might have expected and didn't feel too tough. Kept form feeling strong, getting better and makes a huge difference.
Nice sunrise this morning running there.
I really love this group, so many lovely people and everyone supporting each other.
Splits: 7:59, 8:00, 7:59
Running warm up/down 13:09 [2] 2.32 km (5:40 / km) +12m 5:32 / km
shoes: Mizuno Wave Rider 22
Note
slept:0.3
Monday Feb 17, 2020 #
Note
rhr:48 slept:8.1
Strength + Conditioning 30:00 [2]
Stretching/Rolling 15:00 [1]
Sunday Feb 16, 2020 #
Note
rhr:44 slept:5.0
Running 1:14:39 [2] 10.28 km (7:16 / km) +290m 6:22 / km
shoes: Mizuno Wave Rider 22
Up to the lookout then back down on some nice single track.
Very humid out and l foot bit niggly like yesterday.
Nice run and company.
Note
slept:0.75
Swimming 23:40 [2] 1.0 km (23:40 / km)
Saturday Feb 15, 2020 #
Note
rhr:45 slept:7.5
Running warm up/down 10:34 [2] 2.05 km (5:09 / km) +23m 4:53 / km
shoes: Mizuno Wave Rider 22
Orienteering 33:05 [2] *** 4.12 km (8:02 / km) +2m 8:01 / km
65c shoes: Mizuno Wave Rider 22
Hot, just jogged around.
L foot niggly.
Friday Feb 14, 2020 #
Note
rhr:44 slept:8.5
Running 56:41 [2] 10.47 km (5:25 / km) +114m 5:08 / km
shoes: Mizuno Wave Rider 22
Bitta glute doms from yesterdays strength but lots better than yesterday after this morning.
Nice arvo + good chats.
Thursday Feb 13, 2020 #
Note
rhr:44 slept:8.25
Strength + Conditioning 17:00 [2]
Running 56:33 [2] 10.06 km (5:37 / km) +96m 5:22 / km
shoes: Mizuno Wave Rider 22
Felt glute thing basically the whole way around, going to get it checked out.
Grey day but nice to be out after the past few days.
Wednesday Feb 12, 2020 #
Note
rhr:43 slept:8.4
Note
slept:0.25
Strength + Conditioning 15:00 [2]
Cycling 18:15 [2]
Stretching/Rolling 20:00 [1]
Tuesday Feb 11, 2020 #
Note
rhr:47 slept:9.0 (rest day)
Monday Feb 10, 2020 #
Note
rhr:45 slept:8.5 (rest day)
Didn't have time for training today anyway bc full day at uni until 8:30pm.
Sunday Feb 9, 2020 #
Note
rhr:45 slept:6.0
Running 35:18 [2] 6.34 km (5:34 / km) +44m 5:23 / km
shoes: Mizuno Wave Rider 22
Too stubborn at sticking to training plan and should've just listened to my body and gone straight home to bed.
Had so much angry energy from this morning to get rid of but just got more sore and tired which didn't make it any better.
Very humid out between showers, L foot sore in arch and glute not working at all.
Pretty city lights though.
Saturday Feb 8, 2020 #
Note
rhr:44 slept:8.0
Running 15:15 [2] 2.57 km (5:56 / km) +25m 5:40 / km
shoes: Mizuno Wave Rider 22
Reeeaaallly humid, would much rather run in rain tonight than in this.
Note
slept:0.25
Running warm up/down 14:29 [2] 2.53 km (5:43 / km) +13m 5:35 / km
shoes: Mizuno Wave Rider 22
Running race 11:37 [5] 3.0 km (3:52 / km)
shoes: Brooks Hyperion
Really fun in the rain with quite a lot of girls in the race even though it strung out quite a bit at my end.
Let myself slow down quite a bit when I got into a gap so definitely a lot of room for improvement just in that. Tried to keep form strong and was still able to push at the end and I think there was more in the tank - so better pacing will be able to sort that out. Went past a lot quicker than expected too so maybe that was why I was holding back a bit for most of the race. Time ended up being just about where I expected.
Really fun anyway, there is another in a couple of weeks so I might do that now that I know what to expect.
Running warm up/down 12:00 [2] 1.8 km (6:40 / km) +22m 6:17 / km
shoes: Mizuno Wave Rider 22
Friday Feb 7, 2020 #
Note
rhr:42 slept:7.7
Running 45:05 [2] 8.0 km (5:38 / km) +82m 5:22 / km
shoes: Mizuno Wave Rider 22
Bitta drizzle. Saw a massive carpet python.
Calf niggle needs sorting out because now other things are starting to overcompensate for it.
Nice morning, quiet out.
Note
slept:0.4
Strength + Conditioning 20:00 [2]
Stretching/Rolling 20:00 [3]
Thursday Feb 6, 2020 #
Note
rhr:43 slept:5.0
Running warm up/down 9:10 [2] 1.76 km (5:13 / km)
shoes: Mizuno Wave Rider 22
Running intervals 15:23 [4] 2.4 km (6:25 / km)
shoes: Brooks Hyperion
6 x 300m kick so first 200 at 1500m to 3km pace and final 100 faster but not going too hard except for the last rep. All very consistent around 64 with last one 62.
Lane 1 pretty much flooded and bigger group today with less spreading since the shorter reps and regrouping so a bit of shuffling. Heaps cooler temp thanks to the rain though! New shoes nice and fast, trying to keep shoulders up is getting better too.
Really fun out in the rain!
Running warm up/down 7:31 [2] 1.41 km (5:20 / km)
shoes: Brooks Hyperion
Note
slept:0.25
Wednesday Feb 5, 2020 #
Note
rhr:46 slept:8.0
Strength + Conditioning 40:00 [2]
Cycling 15:00 [2]
Stretching/Rolling 21:35 [1]
Tuesday Feb 4, 2020 #
Note
rhr:45 slept:5.75
Running warm up/down 17:50 [2] 2.77 km (6:26 / km) +65m 5:46 / km
shoes: Mizuno Wave Rider 22
Running intervals 43:34 [4] 9.36 km (4:39 / km)
shoes: Mizuno Wave Rider 22
8 x 500m with 500m easyish jog rec. 5min break then 1km TT.
Found it quite hard mentally because I didn't have a solid plan of the times I wanted to hit so felt like I was going slow because I was at the back of the group, but actually they were probably a little faster than 3km pace, which was the target. Group split up because the others were taking the recoveries faster so just 3 of us together by the end, but so glad they were there to pull me through because I was considering stopping after 6 reps.
Felt a lot stronger than expected at the end of the tt, really trying to have better arm swing and keep chest up.
Quite humid after the rain last night but a breeze so a little bit cooler, and nice sunrise views over the city too. Big group out this morn even with the earlier start now that the sessions get longer so fun out.
Splits: 1:52, 1:53, 1:56, 1:55, 1:55, 1:57, 1:55, 1:55
1km: 3:45
Running warm up/down 10:44 [2] 1.89 km (5:41 / km) +17m 5:26 / km
shoes: Mizuno Wave Rider 22
Note
slept:0.5
Stretching/Rolling 20:00 [1]
Monday Feb 3, 2020 #
Note
rhr:48 slept:9.0
Cycling 40:00 [2]
Stretching/Rolling 15:00 [1]
Sunday Feb 2, 2020 #
Note
rhr:49 slept:8.25
Running 51:58 [2] 8.54 km (6:05 / km) +222m 5:23 / km
shoes: Mizuno Wave Rider 22
V low motivation so blasted tunes and ended feeling fine.
Trying to keep chest open and use arms better. Nice arvo, lots of people out.
Strength + Conditioning 40:30 [2]
Saturday Feb 1, 2020 #
Note
rhr:43 slept:6.0
Running 1:31:13 [2] 14.02 km (6:30 / km) +317m 5:51 / km
shoes: Mizuno Wave Rider 22
Fun on a couple of different trails from usual.
Quite humid and tired so slow esp on climbs.
Was a nice run!
Note
slept:1.3