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Training Log: Fionabunn

In the last 7 days:

activity # timemileskm+m
  Running5 4:51:25 41.21(7:04) 66.32(4:24) 192
  S&C2 1:10:00
  Swimming1 50:00
  Total7 6:51:25 41.21 66.32 192
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Friday Nov 16 #

7 AM

Running 1:14:54 [3] 16.84 km (4:27 / km) +46m 4:23 / km
shoes: Salming distance A3 #3

Morning long(ish) run with Luke and Paul.

Thursday Nov 15 #

3 PM

Running 7:04 [1] 1.6 km (4:25 / km) +3m 4:22 / km
shoes: Salming distance A3 #3

Run to physio

Running 13:10 [1] 2.88 km (4:34 / km)
shoes: Salming distance A3 #3

Run physio to tempo

Running tempo 28:29 [4] 7.3 km (3:54 / km)
shoes: Salming distance A3 #3

Tempo with Nancy round Downing. Not eyeballs out, just keeping it relaxed but felt reasonably good and consistent split times.

Running warm up/down (Cool down) 7:17 [1] 1.32 km (5:31 / km)
shoes: Salming distance A3 #3

S&C (Core) 10:00 [1]

Tuesday Nov 13 #

7 AM

Swimming 50:00 [2]

Swim session, not coached today.
WU and Drills (pull, kick, dolphin)
[200, 100, 50, 4x 50 drills] x2
3 PM

Running warm up/down (Warm up) 18:47 [1] 4.05 km (4:38 / km) +30m 4:28 / km
shoes: Saucony Freedom Iso

Running intervals 18:18 [3] 5.61 km (3:16 / km) +49m 3:08 / km
shoes: Saucony Freedom Iso

Churchill Session
4x( 60s hard [60s jog], 1km [2min])
Pretty pleased with the session, felt the lactic after the last few 60s reps!

Running warm up/down 18:35 [1] 3.73 km (4:59 / km)
shoes: Saucony Freedom Iso

Monday Nov 12 #

6 AM

S&C (Circuits) 1:00:00 [1]

Morning circuits. Tough way to start a super crazy week but seem to be improving at the exercises. Up to 60kg hip thrusts fairly comfortably now.
11 AM

Running 31:23 [3] 7.14 km (4:24 / km)
shoes: Salming distance A3 #3

Squeezed in a quick lunchtime run before my lab. Feeling fairly good and enjoying the sunshine, shame it had to be so short. Good to take it easy for a few days anyway after Met league.

Sunday Nov 11 #

9 AM

Running 1:13:28 [3] 15.86 km (4:38 / km) +64m 4:32 / km
shoes: Inov8 Roclite trail shoes

Morning long run with Becca, Nancy and Rob. Had to get back to catch a train so couldn't be too long. Lovely morning for it and feeling pretty good after racing (maybe just a side-effect of being happy with my race!)

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12
Nov 18
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Nov 4
Oct 28
Oct 21

Week
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12
Nov 18
Nov 11
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140
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