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Training Log Archive: Fionabunn

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Cycling3 4:50:15 1060127.0
  Running4 3:54:36 30.29(7:45) 48.74(4:49) 414174.5
  S&C3 1:50:0022.5
  Orienteering1 29:58 2.62(11:27) 4.21(7:07) 12918.1
  Total10 11:04:49 32.9 52.95 1603342.1
  [1-5]8 9:24:57

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Sunday Sep 27 #

10 AM

Cycling 2:44:32 intensity: (9:00 @0) + (8:06 @1) + (1:03:18 @2) + (1:23:58 @3) + (10 @4) +623m
ahr:148 max:174

63km outing with Emma- connecting up lots of cycle paths (taking in Dalkeith country park, Loanhead railway, Roslin, Rosewell and Hillend)
Nice little adventure
9 PM

S&C 20:00 [0]

Ankle strength and mobility
Mobility is atrocious compared to Alex, got to work on that

Saturday Sep 26 #

9 AM

Running warm up/down 20:06 intensity: (59 @0) + (24 @1) + (5:26 @2) + (7:12 @3) + (6:05 @4) 4.23 km (4:45 / km) +11m 4:42 / km
ahr:159 max:186 shoes: New Salming Distance

WU to HHS
Wasn't sure if I'd actually do session, considering just jogging to DVC and back but warmed up a bit so not quite so twingy by the time I got there

Running 25:12 intensity: (14 @0) + (23 @1) + (57 @2) + (19:25 @3) + (4:02 @4) + (11 @5) 5.68 km (4:26 / km)
ahr:163 max:208 shoes: New Salming Distance

Grass session
2 x 4' tempo [1' jog]
8 x 1' [1']...didn't go all out as speed is maybe not gonna help the niggles
Others were doing more but called it a day before I got any problems. Good call I think.

Running warm up/down 28:37 intensity: (19 @0) + (40 @1) + (2:11 @2) + (19:37 @3) + (5:50 @4) 5.52 km (5:11 / km) +41m 5:00 / km
ahr:161 max:183 shoes: New Salming Distance

WD via meadows lap with Louise and Freya

Friday Sep 25 #

6 PM

S&C 45:00 [1]

EUOC Core
Achilles feeling sore after O so giving it a rest. Physio cancelled appointment but hopefully can see her next week instead.

Thursday Sep 24 #

6 PM

Running 14:18 intensity: (4:40 @2) + (2:09 @3) + (7:29 @4) 2.67 km (5:21 / km) +60m 4:48 / km
ahr:163 max:181 shoes: Nike Pegasus trail

To Blackford with Freya

Orienteering 29:58 intensity: (24 @1) + (18:42 @2) + (9:49 @3) + (1:03 @4) 4.21 km (7:07 / km) +129m 6:10 / km
ahr:151 max:184 shoes: Nike Pegasus trail

Little bit of O- Blackford Hill

Running 16:13 intensity: (16 @0) + (5 @1) + (15:52 @2) 2.82 km (5:46 / km) +27m 5:30 / km
ahr:140 max:147 shoes: Nike Pegasus trail

Jog back with Alex

Wednesday Sep 23 #

Note

Climbing Eden Rock- better than last time even after gym, managed 3 blue routes :)
Achilles felt sore afterwards.
8 AM

S&C 45:00 [1]

First gym session in a while, all bodyweight easy stuff to get into the flow. Left leg gave up on single leg squats (quad cramp?) but apart from that all feeling fine.
9 AM

Cycling 1:00:00 [0]

To Eden rock and back
2 PM

Running 1:24:00 intensity: (34 @0) + (12 @1) + (23:45 @2) + (48:34 @3) + (10:37 @4) + (18 @5) 17.54 km (4:47 / km) +268m 4:27 / km
ahr:159 max:192 shoes: Nike Pegasus trail

First time to Blackford hill, with a surprise Braids and Mortonhall (?) chucked in by the ever generous tour guide.

Tuesday Sep 22 #

6 PM

Running warm up/down 15:05 intensity: (5 @1) + (1:34 @2) + (13:17 @3) + (6 @4) + (3 @5) 3.18 km (4:45 / km)
ahr:156 max:189 shoes: Saucony Freedom Iso Blue

Running 20:41 intensity: (19 @0) + (4 @1) + (6:29 @2) + (10:59 @3) + (2:39 @4) + (11 @5) 5.18 km (4:00 / km) +2m 3:59 / km
ahr:158 max:192 shoes: Saucony Freedom Iso Blue

2 x 8' [2' float] with Haries (meadows)
Achilles feeling tender and calves not v happy after Sunday so missed final effort. Best to play it safe.

Running warm up/down 10:24 intensity: (10:22 @2) + (2 @3) 1.92 km (5:25 / km) +6m 5:20 / km
ahr:146 max:155 shoes: Saucony Freedom Iso Blue

Monday Sep 21 #

Note

Tennis with David v Lucy and Sasha
Not sure it's good for the achilles with the impact and direction change. Feeling more achy the day after
1 PM

Cycling 1:05:43 intensity: (8:11 @0) + (6:56 @1) + (38:56 @2) + (11:13 @3) + (27 @4) +437m
ahr:136 max:176

4 seat laps, 26km

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