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Training Log: Fionabunn

In the last 7 days:

activity # timemileskm+m
  Running6 3:44:24 30.93(7:15) 49.77(4:31) 156
  Orienteering2 2:01:23 11.01(11:01) 17.72(6:51) 207
  S&C2 1:20:00
  Other1 25:00
  Total10 7:30:47 41.94 67.49 364
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Thursday Feb 21 #

3 PM

Running 48:58 [3] 10.86 km (4:31 / km)
shoes: Saucony Freedom Iso

Grantchester with Paul. Should really have run less far as right foot pretty sore for second half so missed the strides at the end. Hopefully just needs a good rest!
5 PM

Other 25:00 [1]

Stretching and rolling

Wednesday Feb 20 #

4 PM

Running 10:17 [2] 2.23 km (4:36 / km) +5m 4:33 / km
shoes: Inov8 Roclite trail shoes

Jog to station
5 PM

Running 41:48 [3] 8.89 km (4:42 / km) +40m 4:36 / km
shoes: Inov8 Roclite trail shoes

Run from Arlesey station to Rowney for CUOC training with Paul and Ben. Hoping we can still get a lift home!
7 PM

Orienteering 43:00 [2] 4.76 km (9:03 / km) +46m 8:37 / km
shoes: Inov8 Roclite trail shoes

CUOC night training at Rowney Warren (no paths)
3km Control pick course followed by collecting controls.
Really good fun and pretty challenging. A couple of wrongly hung controls/ got massively disorientated trying to find the start/finish that was in the middle of a white block (helpfully having removed the paths that it was on) but when I was focussed I did it quite well.

Tuesday Feb 19 #

8 AM

S&C 50:00 [2]

New S&C one-on-one session. Was good, but wary not to take any weights too high because of nationals and intervals later!
2 PM

Running warm up/down 12:19 [1] 2.64 km (4:40 / km) +8m 4:35 / km
shoes: Saucony Freedom Iso

Running intervals 27:48 [4] 7.6 km (3:39 / km) +84m 3:28 / km
shoes: Saucony Freedom Iso

Session:
10min reasonably steady tempo (2.8km @3.35min/km)
4x90s hard, 90s float [3min]
4x60s hard, 60s float
Running quite well, especially on the 90s was first of the girls and chasing some of the men down, despite legs feeling really heavy on the warm-up!
Also just a beautiful day :)

Running warm up/down 11:56 [1] 2.39 km (5:00 / km)
shoes: Saucony Freedom Iso

Running warm up/down 6:05 [1] 1.11 km (5:30 / km)
shoes: Saucony Freedom Iso

Monday Feb 18 #

4 PM

Running 51:24 [3] 11.57 km (4:27 / km)
shoes: Inov8 Roclite trail shoes

Run with Nancy
5 PM

S&C (Core) 30:00 [1]

New core workout and rolling

Sunday Feb 17 #

10 AM

Orienteering 1:18:23 [3] 12.96 km (6:03 / km) +161m 5:42 / km
shoes: New red inov8 (Xtalon 212)

TVOC Chiltern Challenge Black course.
Lovely run, fairly scrappy at the start (5 and 6, ran straight and ignored all the "irrelevant detail", but evidently also ignored my compass and then had nothing to pick up on to correct, and not much idea of distance having been on 1:15000 last weekend so a bit of random wandering). Refocussed when Tessa caught me and ran alright but then a few more mistakes creeping in by the end with fatigue. Lesson learnt to be a bit more disciplined with compass and to have a bit more of a back-up plan.

Running warm up/down 13:49 [1] 2.48 km (5:34 / km) +20m 5:22 / km
shoes: New red inov8 (Xtalon 212)

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