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Training Log Archive: carolineheloise

In the 7 days ending Feb 9, 2020:

activity # timemileskm+m
  Running6 3:57:56 27.23(8:44) 43.83(5:26) 268
  Stretching/Rolling4 1:16:35
  Strength + Conditioning2 1:00:00
  Cycling2 55:00
  Total10 7:09:31 27.23 43.83 268
averages - sleep:7.3 rhr:45

» now

Sunday Feb 9, 2020 #

rhr:45 slept:6.0

8 PM

Running 35:18 [2] 6.34 km (5:34 / km) +44m 5:23 / km
shoes: Mizuno Wave Rider 22

Attempted long run - plan was home from uni after rehearsal finished but bailed half way.
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 #

rhr:44 slept:8.0

8 AM

Running 15:15 [2] 2.57 km (5:56 / km) +25m 5:40 / km
shoes: Mizuno Wave Rider 22

Little shakeout.
Reeeaaallly humid, would much rather run in rain tonight than in this.
1 PM


8 PM

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

Queensland 3000m championships
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 #

rhr:42 slept:7.7

7 AM

Running 45:05 [2] 8.0 km (5:38 / km) +82m 5:22 / km
shoes: Mizuno Wave Rider 22

Easy with Zoe.
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.
2 PM


8 PM

Strength + Conditioning 20:00 [2]


Stretching/Rolling 20:00 [3]

Thursday Feb 6, 2020 #

rhr:43 slept:5.0

5 AM

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

Intraining track session. In the pouring rain!
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

12 PM


Wednesday Feb 5, 2020 #

rhr:46 slept:8.0

4 PM

Strength + Conditioning 40:00 [2]

Cycling 15:00 [2]

Easy spin

Stretching/Rolling 21:35 [1]

Tuesday Feb 4, 2020 #

rhr:45 slept:5.75

5 AM

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

Intraining Speed Session
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

2 PM


8 PM

Stretching/Rolling 20:00 [1]

Monday Feb 3, 2020 #

rhr:48 slept:9.0

5 PM

Cycling 40:00 [2]

Easy spin, switching resistance every 5mins or so

Stretching/Rolling 15:00 [1]

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