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Training Log Archive: carolinepigerre

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running5 3:23:40 21.03(9:41) 33.84(6:01) 431
  Strength + Conditioning3 1:50:00
  Stretching/Rolling2 30:00
  Swimming1 18:00 0.31(57:56) 0.5(36:00)
  Orienteering1 16:06 1.66(9:42) 2.67(6:02) 740c
  Total8 6:17:46 23.0 37.01 43840c
averages - sleep:8 rhr:50 weight:41kg

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note
rhr:47 slept:6.5

Running long 1:10:04 [2] 11.3 km (6:12 / km) +228m 5:38 / km
shoes: Mizuno Wave Rider 19 #2

Easy long one to burn off some grumpiness.
Felt a bit sloppy so finished with some strides.

Saturday Feb 17 #

Note
rhr:50 slept:8.0

Strength + Conditioning 30:00 [2]

Running warm up/down 6:05 [2] 1.08 km (5:38 / km) +14m 5:17 / km
shoes: Mizuno Wave Rider 19 #2

Orienteering 7:01 [4] *** 1.14 km (6:09 / km) +4m 6:03 / km
18c shoes: Mizuno Wave Rider 19 #2

Cyclones Sprint at Ferny Grove SS.
Long part A.
Lost time on #4 trying to interpret the fences on the ground in relation to the map. Should've just picked a way around instead of wasting time trying to figure it out.
Goals for this was to run fast and think fast and not look at map more than necessary. I think I did this mostly fairly well but definitely a lot to fix up and improve with this.

Orienteering 9:05 [4] 1.53 km (5:56 / km) +3m 5:53 / km
22c shoes: Mizuno Wave Rider 19 #2

Long part B.
Got caught by the control on the other side of the fence, probably because I hadn't looked ahead to this and wasn't checking descriptions because of having to flip map each time.
Need to work on changing running directions quicker.
Good courses, lots of fun.

Running warm up/down 6:34 [1] 1.04 km (6:19 / km) +4m 6:12 / km
shoes: Mizuno Wave Rider 19 #2

Friday Feb 16 #

Note
rhr:51 slept:8.0

Running 30:14 [3] 5.81 km (5:12 / km) +61m 4:57 / km
shoes: Mizuno Wave Rider 19 #2

Easy around after the storm.
Was a bit unsure about whether to do the session I missed yesterday or not but I figured that missing it wouldn't be too bad because of how tired I've been this week. Felt good though.
Lots of lightning out still and a neat sunset was a nice distraction.

Thursday Feb 15 #

Note
rhr:51 slept:8.5

Strength + Conditioning 45:00 [2]

core, glute, physio
need to add in some plyo

Stretching/Rolling 15:00 [1]

Wednesday Feb 14 #

Note
rhr:51 slept:8.0

7 PM

Running 30:01 [2] 5.14 km (5:50 / km) +43m 5:36 / km
slept:1.5 shoes: Mizuno Wave Rider 19 #2

So h o t

Tuesday Feb 13 #

Note
rhr:48 slept:6.2

5 AM

Running warm up/down 15:43 [2] 2.26 km (6:57 / km) +65m 6:05 / km
shoes: Mizuno Wave Rider 19 #2

Running intervals (Speed Sesh) 32:37 [4] 5.21 km (6:16 / km)
shoes: Mizuno Wave Rider 19 #2

Power session of km reps with Zoe whilst the others did 500s or 2kms.
Arrived a bit late so missed her first rep so joined in for the last 300m of that rep. Next 2 were with her, then last 2 by myself.
Recoveries were a bit all over the place - walk to the start then waited around a min or so. First one was 4:30, then we wanted to start with the juniors doing 500s so the following one was 5:00, then I started early to go with the group doing 2kms (not a good idea bc they were going slower than I was anyway) so it was 3:30, then I only planned to do the other half rep I missed so it was 2:30 rec but ended up doing the whole rep anyway. So not super consistent.
Need to keep up cadence and use glutes. Should've done some activation before the session but didn't make time to. Will do next time.
Splits were: 1:14 (340m), 3:47, 3:50, 3:59, 400.
Definitely slowed down more than I should've when I was by myself. Not super satisfied with today's sesh.
Ridiculously hot and sticky for this early in the morning as well - shirt was completely drenched by the end of the first rep yuckkkk

Running warm up/down 12:22 [2] 2.0 km (6:11 / km) +16m 5:57 / km
shoes: Mizuno Wave Rider 19 #2

8 PM

Strength + Conditioning 35:00 [2]
slept:0.6

core, glute, squats and arms.

Stretching/Rolling 15:00 [1]

Monday Feb 12 #

Note
rhr:52 slept:9.0 weight:41kg

Swimming 18:00 [2] 0.5 km (36:00 / km)

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