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Training Log: Fionabunn

In the last 7 days:

activity # timemileskm+mload
  Cycling4 7:11:06 961207.9
  S&C3 1:50:0027.5
  Running3 1:32:24 13.15(7:02) 21.17(4:22) 2152.7
  Total8 10:33:30 13.15 21.17 982288.2
  [1-5]8 9:46:43
«
3:07
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FrSaSuMoTuWeTh

Wednesday Dec 2 #

8 AM

S&C 50:00 [1]

Running 15:27 intensity: (2:29 @2) + (12:58 @3) 3.59 km (4:18 / km)
ahr:159 max:169 shoes: Saucony Triumph

To gym

Running 16:55 intensity: (12:22 @3) + (4:33 @4) 3.56 km (4:45 / km) +5m 4:43 / km
ahr:168 max:185 shoes: Saucony Triumph

Back from gym
Legs a bit heavier!

Tuesday Dec 1 #

5 PM

Cycling (Turbo) 1:10:03 intensity: (7:43 @0) + (20:06 @1) + (17:14 @2) + (24:10 @3) + (50 @4)
ahr:135 max:177

35min WU because feeling rough. Watched documentary about the Grand Round on youtube though, motivational stuff.
2x12' of different cadence/resistances split into 2',2',2',2',1',1',1',1' continuous (a classic Phoebe session) off 2' rec

S&C 30:00 [1]

Hips/glutes and killer core set

Monday Nov 30 #

1 PM

Running 30:06 intensity: (4:06 @2) + (24:52 @3) + (1:08 @4) 7.35 km (4:06 / km) +5m 4:05 / km
ahr:161 max:181 shoes: Saucony Freedom Iso Blue

Triple meadows, mainly on the tarmac to avoid slip-sliding and tweaking the Achilles.
Buzzing after finishing my presentations, needed a release and felt good so ended up running a bit speedier. Good to see I still have some running legs on me, enjoyed that.

Sunday Nov 29 #

9 AM

Cycling 2:12:53 intensity: (7:29 @0) + (15:21 @1) + (1:31:41 @2) + (18:22 @3) +413m
ahr:138 max:170

49km
Easy with Emma out West. Freezing, fingers did not enjoy as much as the rest of the body did.

Saturday Nov 28 #

8 AM

Cycling 2:37:09 intensity: (13:11 @0) + (30:15 @1) + (1:07:46 @2) + (45:39 @3) + (18 @4) +548m
ahr:138 max:175

65km Lang Whang, Comilty, all three Calders, plus some getting lost in Livingston (as always)
Zero power, probably after session yesterday.
2 PM

Running 29:56 intensity: (11:57 @0) + (17:31 @1) + (10 @2) + (18 @3) 6.67 km (4:29 / km) +12m 4:27 / km
ahr:111 max:162 shoes: Saucony Triumph

Easy meadows
Felt a few Achilles twinges before, and ankle achiness but held up pretty fine during run. Mix of tarmac and the less muddy bits of grass

Friday Nov 27 #

5 PM

Cycling (Turbo) 1:11:01 intensity: (6:27 @0) + (13:42 @1) + (23:50 @2) + (27:02 @3)
ahr:139 max:171

20' warmup progression
10 x 3' [1'] with last minute of each rep hard
10' CD
6 PM

S&C 30:00 [1]

EUOC core, skipped mobility/ankle stuff

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