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Training Log Archive: Fionabunn

In the 7 days ending Sep 15:

activity # timemileskm+m
  Cycling5 8:16:00
  Running9 6:04:18 48.02(7:35) 77.28(4:43) 381
  S&C3 1:20:00
  Orienteering2 26:46 3.7(7:14) 5.95(4:30) 26
  Total17 16:07:04 51.72 83.23 407
  [1-5]17 16:01:34

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MoTuWeThFrSaSu

Sunday Sep 15 #

9 AM

Running long 1:31:25 intensity: (13 @0) + (14 @1) + (26:51 @2) + (55:24 @3) + (8:43 @4) 20.01 km (4:34 / km) +102m 4:27 / km
ahr:158 max:181 shoes: New Salming Distance

Dreamy long run from Flo's with the Hareys. Pretty hot so stopped for a mid-run dip in the river.
Flagging a bit at the end as don't usually run this far pre-brekky, but enjoyment levels sky-high. Awesome route, awesome company, awesome tunes from Flo's speaker to keep us going :)
6 PM

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

Saturday Sep 14 #

10 AM

Running warm up/down 14:49 intensity: (10 @0) + (10 @1) + (4:00 @2) + (10:15 @3) + (14 @4) 2.88 km (5:09 / km) +18m 5:00 / km
ahr:156 max:179

Orienteering race 13:27 intensity: (19 @1) + (22 @2) + (6:42 @3) + (5:27 @4) + (37 @5) 3.08 km (4:22 / km) +21m 4:13 / km
ahr:170 max:192

Running warm up/down 10:28 intensity: (7:40 @2) + (2:42 @3) + (6 @4) 1.94 km (5:24 / km) +20m 5:08 / km
ahr:148 max:175

2 PM

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)

3 PM

Orienteering race 13:19 intensity: (1 @0) + (21 @1) + (19 @2) + (3:53 @3) + (7:58 @4) + (47 @5) 2.87 km (4:38 / km) +5m 4:36 / km
ahr:172 max:192

British Sprint Finals
Disappointing run, had a stitch and just generally not able to push it how I wanted to. Perhaps took morning a bit too hard as kinda treated it as 2 separate sprint races for good training rather than heats and final. 6th WO, 2nd W20

https://www.leioc.routegadget.co.uk/rg2/#238&r...

Running warm up/down 11:30 [1] 2.0 km (5:45 / km) +14m 5:34 / km
ahr:145 max:153

Mega stitch, sad times

Friday Sep 13 #

8 AM

Cycling 1:38:00 [1]

Cycle commute
7 PM

Running 50:28 intensity: (24 @0) + (8 @1) + (29:58 @2) + (19:27 @3) + (31 @4) 10.54 km (4:47 / km) +11m 4:46 / km
ahr:149 max:182 shoes: Asics GEL-DS trainer 20

Steady run, feet and ankles sore so just a gentle shake out. Bit tired after work.

Thursday Sep 12 #

8 AM

Cycling 1:38:00 [1]

Cycle commute
6 PM

Running warm up/down 9:00 intensity: (13 @0) + (9 @1) + (4:37 @2) + (4:01 @3) 2.04 km (4:25 / km)
ahr:148 max:168 shoes: Saucony Freedom Iso

Running 15:00 intensity: (54 @0) + (1:19 @1) + (3:08 @2) + (5:27 @3) + (4:12 @4) 4.55 km (3:18 / km)
ahr:155 max:182 shoes: Saucony Freedom Iso

Second of the transition week sessions, focus on technique (downhill and cornering)
10x 90s on a small, technical loop on the banks (each rep=2laps)

Running warm up/down 6:00 intensity: (9 @0) + (1 @1) + (21 @2) + (4:07 @3) + (1:22 @4) 1.09 km (5:31 / km)
ahr:164 max:186 shoes: Saucony Freedom Iso

Wednesday Sep 11 #

8 AM

Cycling 1:40:00 [1]

Cycle commute
5 PM

Running 52:58 intensity: (5 @0) + (11 @1) + (7:29 @2) + (44:54 @3) + (19 @4) 10.84 km (4:53 / km) +69m 4:44 / km
ahr:158 max:172

From Radley with Jon
Rate the new route a lot
7 PM

S&C 40:00 [2]

why is the bar/squat rack always in use :(
made do with assorted conditioning exercises

Tuesday Sep 10 #

8 AM

Cycling 1:40:00 [1]

Cycle commute
6 PM

Running warm up/down 9:11 intensity: (8 @0) + (10 @1) + (8:05 @2) + (48 @3) 1.91 km (4:49 / km)
ahr:145 max:160 shoes: Saucony Freedom Iso

WU

Running 14:45 intensity: (2:51 @0) + (1:24 @1) + (5:32 @2) + (4:52 @3) + (6 @4) 3.63 km (4:04 / km)
ahr:136 max:180 shoes: Saucony Freedom Iso

Transition week session: Grass bank zig-zags
Session focussing on accelerations
10x circuits with 5x zig-zags up and down banks, followed by steady jog back (each rep ~60s)
1x double circuit as a bonus at the end

Ankle a bit sore :/

Running tempo 5:54 intensity: (10 @0) + (1 @1) + (6 @2) + (3:56 @3) + (1:41 @4) 1.01 km (5:49 / km)
ahr:167 max:175 shoes: Saucony Freedom Iso

CD
8 PM

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

Monday Sep 9 #

8 AM

Cycling 1:40:00 [1]

Cycle commute
6 PM

Running 1:02:50 intensity: (12 @0) + (5 @1) + (16:46 @2) + (44:58 @3) + (49 @4) 13.05 km (4:49 / km) +147m 4:34 / km
ahr:156 max:180 shoes: Inov8 Roclite trail shoes

Wytham Woods with Cecilie

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