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Training Log Archive: carolineheloise

In the 7 days ending May 7, 2017:

	activity	#	time	miles		km		+m
	Running	5	3:03:37	20.47	(8:58)	32.94	(5:34)	277
	Walking	1	1:02:34	3.0	(20:51)	4.83	(12:57)	184
	Orienteering	1	37:36	2.9	(12:57)	4.67	(8:03)	73	10c
	Stretching/Rolling	2	35:00
	Swimming	1	23:10	0.62	(37:17)	1.0	(23:10)
	Water Running	1	5:38	0.14	(40:18)	0.22	(25:02)
	Total	7	5:47:35	27.13		43.67		534	10c
averages - sleep:8

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Sunday May 7, 2017 #

Event: Lake Samsonvale

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
slept:7.5 shoes: Inov-8 X-Talon 212

Orienteering (Lake Samsonvale) 37:36 [3] *** 4.67 km (8:03 / km) +73m 7:28 / km
10c shoes: Inov-8 X-Talon 212

Pretty good run, felt quite strong and had clean nav the whole time yay.
I was a bit confused for the first 2 because the spurs/gullies weren't lining up perfectly and was a bit hesitant. Lost almost 3 mins on #5 because I couldn't choose between the track option and the straight, and then at the last moment I went straight which was definitely a lot slower, even if shorter. And then was a bit hesitant in the circle because the red circle was covering two of the gullies I wanted to see.
Was running with Lachlan for #8 and #9 which was so good to make me push on those last few hills.
Really liked this though, and this map has really good running too which was nice!

Saturday May 6, 2017 #

Running 30:01 [3] 5.24 km (5:44 / km) +59m 5:25 / km
slept:8.5 shoes: Mizuno Wave Rider 19

Easy 30

Walking 35:02 [3] 2.45 km (14:18 / km) +173m 10:34 / km
shoes: Mizuno Wave Rider 18

Walk up Cootha with Zazi and Georgia to see the sunset

Walking 27:32 [3] 2.38 km (11:34 / km) +11m 11:18 / km
shoes: Mizuno Wave Rider 18

Down Cootha

Friday May 5, 2017 #

Stretching/Rolling 20:00 [2]
slept:8.0

Thursday May 4, 2017 #

Stretching/Rolling 15:00 [2]
slept:8.0

Running warm up/down 12:25 [3] 2.03 km (6:07 / km) +23m 5:47 / km
shoes: Mizuno Wave Rider 19

Running tempo 33:05 [4] 7.23 km (4:35 / km) +49m 4:26 / km
shoes: Mizuno Wave Rider 19

2 x 15min tempo with 3mins jog rec in between.
Started out too quickly then had a downhill section which made the first km 20 seconds faster than any of the others - not great pacing! Last few mins of the first one was very loopy and slower from all the corners so going to find a better route for next time.
Second one started out slowly but finished quicker so the distance was slightly less than the first, but it was good that I was still able to push at the end.
Found this super beneficial. Was super good to try to push for longer than I usually do which made me try to keep up proper form and breathing for longer. Need to work on speed around corners though. Was so cooked by the end!

Running warm up/down 15:38 [3] 2.16 km (7:14 / km) +13m 7:02 / km
shoes: Mizuno Wave Rider 19

dead legs. including drills.

Wednesday May 3, 2017 #

Running 30:44 [3] 5.81 km (5:17 / km) +67m 5:00 / km
slept:7.5 shoes: Mizuno Wave Rider 19

Easy 30

Tuesday May 2, 2017 #

Running warm up/down 18:13 [3] 2.92 km (6:14 / km) +54m 5:43 / km
slept:8.25 shoes: Mizuno Wave Rider 19

Running intervals 20:01 [4] 4.56 km (4:23 / km)
shoes: Mizuno Wave Rider 19

Mona Fartlek.
Too many people at the reservoir so bailed and went to the oval at Moore Park instead, which was nice soft grass underfoot so waay more pleasant.
Felt good, though definitely regretted not eating beforehand but also didn't want to eat so soon before and then feel sick... You win some, you lose some.
Going to rethink this problem though so that next time is better because I could definitely have gone harder at the end especially, if I had had more fuel in the tank.

Running warm up/down 13:30 [3] 1.99 km (6:47 / km) +12m 6:35 / km
shoes: Mizuno Wave Rider 19

including drills and run throughs

Monday May 1, 2017 #

Swimming 23:10 [3] 1.0 km (23:10 / km)
slept:8.25

Water Running 5:38 [3] 0.22 km (25:02 / km)

too short for this pool and kept slipping, so cut it short.

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