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Training Log Archive: Fionabunn

In the 7 days ending Sep 29:

activity # timemileskm+m
  Running8 7:30:52 56.94(7:55) 91.64(4:55) 1292
  S&C3 55:00
  Total10 8:25:52 56.94 91.64 1292
  [1-5]10 8:21:24

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MoTuWeThFrSaSu

Sunday Sep 29 #

9 AM

Running 1:19:46 intensity: (9 @0) + (8 @1) + (20:05 @2) + (58:28 @3) + (56 @4) 16.28 km (4:54 / km) +172m 4:39 / km
ahr:155 max:186 shoes: New red inov8 (Xtalon 212)

Steady Long run along Wenlock edge. Nice to do a properly steady long run for once, needed a slow one as legs feeling a bit tired!

Saturday Sep 28 #

10 AM

Running warm up/down 12:52 [2] 2.5 km (5:09 / km)
ahr:149 max:186 shoes: New Salming Distance

Running intervals 34:27 intensity: (25 @0) + (42 @1) + (22:35 @2) + (10:39 @3) + (6 @4) 8.1 km (4:15 / km) +7m 4:14 / km
ahr:147 max:172 shoes: New Salming Distance

3', 2', 1' [60s jog] x4 (3min between sets)
On hilly grass field. Watch missed 2nd 2min

Running warm up/down 13:53 intensity: (12 @0) + (9 @1) + (13:31 @2) + (1 @3) 2.45 km (5:39 / km)
ahr:142 max:153 shoes: New Salming Distance

5 PM

S&C 15:00 [1]

Friday Sep 27 #

9 AM

Running 34:45 intensity: (12 @0) + (10 @1) + (19:39 @2) + (14:25 @3) + (19 @4) 7.18 km (4:50 / km) +118m 4:28 / km
ahr:150 max:177

Thursday Sep 26 #

11 AM

Running 1:05:19 intensity: (1:00 @0) + (57 @1) + (46:12 @2) + (16:27 @3) + (43 @4) 10.7 km (6:06 / km) +408m 5:08 / km
ahr:148 max:186 shoes: New red inov8 (Xtalon 212)

Easy run on the Long Mynd with Rob and No. 2.
Steep hills!

Wednesday Sep 25 #

10 AM

Running warm up/down 10:55 intensity: (22 @0) + (45 @1) + (4:10 @2) + (4:32 @3) + (1:06 @4) 2.25 km (4:51 / km)
ahr:148 max:184 shoes: New Salming Distance

Running 20:00 [4] 5.44 km (3:41 / km) +19m 3:37 / km
ahr:164 max:181 shoes: New Salming Distance

Tempo along old railway.
Feeling bad in WU but managed to stick in with Niamh and Nancy for most the way out, turned about 20m behind.
Struggled on the return and let them past me again to finish another 20m behind.
Watch missed first 4.5mins

Running warm up/down 23:29 intensity: (5 @0) + (5 @1) + (12:18 @2) + (11:01 @3) 4.78 km (4:55 / km) +34m 4:45 / km
ahr:151 max:168 shoes: New Salming Distance

5 PM

Running 25:45 intensity: (8 @0) + (1 @1) + (21:06 @2) + (3:49 @3) + (41 @4) 5.19 km (4:58 / km) +58m 4:42 / km
ahr:148 max:178 shoes: Inov8 Roclite trail shoes

Steady double

S&C (Core) 20:00 [2]

Phoebe's shoulder and crunch circuit
Glutes

Tuesday Sep 24 #

10 AM

Running 1:03:31 intensity: (21 @0) + (20 @1) + (20:39 @2) + (41:45 @3) + (26 @4) 12.88 km (4:56 / km) +240m 4:31 / km
ahr:155 max:183 shoes: New red inov8 (Xtalon 212)

Steady in the rain. Arms tingling at the end again and didn't feel very good for a slowish steady but good fun.
5 PM

S&C (Core) 20:00 [2]

Monday Sep 23 #

10 AM

Running warm up/down 21:06 intensity: (23 @0) + (42 @1) + (10:51 @2) + (9:07 @3) + (3 @4) 4.34 km (4:51 / km) +29m 4:42 / km
ahr:149 max:173 shoes: Inov8 Roclite trail shoes

Running 24:13 intensity: (28 @0) + (1:29 @1) + (18:26 @2) + (3:50 @3) 5.83 km (4:09 / km) +183m 3:35 / km
ahr:143 max:162 shoes: Inov8 Roclite trail shoes

8min tempo, 4x60s hills, 8min tempo, 4x60s hills
Felt awful, need a bit more recovery from weekend. Properly hit the wall on the hill reps.

Running warm up/down 20:51 intensity: (43 @0) + (17 @1) + (14:33 @2) + (5:17 @3) + (1 @4) 3.71 km (5:37 / km) +24m 5:26 / km
ahr:145 max:172 shoes: Inov8 Roclite trail shoes

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