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Training Log Archive: Fionabunn

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Cycling5 7:17:48 1285159.1
  Running5 3:30:16 26.14(8:03) 42.07(5:00) 318132.6
  S&C2 1:40:0025.0
  Orienteering1 48:39 3.15(15:27) 5.07(9:36) 15634.8
  Swimming1 10:00
  Total12 13:26:43 29.29 47.14 1760351.6
  [1-5]11 11:42:25

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Sunday Oct 4 #

7 AM

Cycling 3:33:21 intensity: (15:25 @0) + (43:52 @1) + (2:27:00 @2) + (7:01 @3) + (3 @4) +886m
ahr:131 max:173

93km avg 26kmh
Pentlands loop

Saturday Oct 3 #

1 PM

Running warm up/down 8:43 intensity: (4:24 @2) + (4:19 @3) 1.5 km (5:50 / km) +50m 5:00 / km
ahr:155 max:159 shoes: VJ Bold dobbs

Orienteering race 48:39 intensity: (10 @1) + (10:10 @2) + (36:21 @3) + (1:58 @4) 5.07 km (9:36 / km) +156m 8:19 / km
ahr:159 max:180 shoes: VJ Bold dobbs

UKEOL Rusland Beeches
Disappointed with how poorly I did this. Ankle was inhibiting how well I could move in the terrain so couldn't really race, but no excuses for the string of mistakes and minutes lost in the middle (#9-12). Struggled to focus on anything other than my foot placement. Going for a few days off at least to let things settle.
Quality area and quality event though, thanks Duncan and the team!

Friday Oct 2 #

4 PM

Cycling 1:58:32 intensity: (22:04 @0) + (21:31 @1) + (1:06:35 @2) + (8:22 @3) +399m
ahr:130 max:161

48km spinout with David.
Dalkeith country park, Coulston, Elphinstone, Musselburgh.
Feeling quite good on the bike, and foot better than before cycling.

Thursday Oct 1 #

12 PM

Running (AlterG treadmill) 41:37 intensity: (13 @0) + (13 @1) + (29:39 @2) + (11:28 @3) + (4 @4) 9.5 km (4:23 / km)
ahr:149 max:186 shoes: Saucony Freedom Iso Blue

Physio bringing out all the toys. Concerned I'm loading my left leg too much due to three niggles cropping up so trying to manage the load and get through this rough patch without causing some proper injury.
80% bodyweight, 1km easy getting used to it, 8km steady, 500m CD (felt a bit sore through achilles so called it quits- not used to treadmill running even at low gravity)
6 PM

Cycling (Turbo) 30:04 intensity: (5:21 @0) + (2:01 @1) + (22:25 @2) + (17 @3)
ahr:124 max:161

Spin. Sad to be missing O training

Wednesday Sep 30 #

8 AM

S&C 50:00 [1]

2 sets of plyo.
ITB issues on single leg squats (same as last week, not logged)
1 PM

Running (Beach) 39:47 intensity: (7:41 @2) + (32:06 @3) 7.28 km (5:28 / km)
ahr:157 max:165 shoes: New Salming Distance

Beach run with Kirsty D. Tide was very high so plodding through the soft stuff but all good fun.

Cycling 45:00 [0]

To Portobello and back
2 PM

Swimming 10:00 [0]

Reckon I just made it to 10mins. Sea was icy but all good recovery

Tuesday Sep 29 #

6 PM

Running warm up/down 19:05 intensity: (21 @0) + (6 @1) + (14:38 @2) + (4:00 @3) 3.94 km (4:50 / km)
ahr:148 max:158 shoes: Saucony Freedom Iso Blue

Running 24:00 intensity: (17 @0) + (8 @1) + (17:48 @2) + (2:25 @3) + (3:22 @4) 6.09 km (3:56 / km) +2m 3:56 / km
ahr:152 max:182 shoes: Saucony Freedom Iso Blue

Meadows session
5 x 4min [1 min float]
Felt ok, but not pushing fitness to limit to manage niggles. Good to get a reasonable session done.

Running warm up/down 17:09 intensity: (1 @1) + (9:53 @2) + (7:15 @3) 3.32 km (5:10 / km) +4m 5:08 / km
ahr:151 max:157 shoes: Saucony Freedom Iso Blue

Monday Sep 28 #

8 AM

Running 59:55 intensity: (11 @0) + (49 @1) + (24:36 @2) + (30:45 @3) + (3:34 @4) 10.44 km (5:44 / km) +263m 5:06 / km
ahr:155 max:181 shoes: Nike Pegasus trail

First time up the seat, it's a bit unforgiveable. Picked a lovely morning for it though.
5 PM

Cycling (Turbo) 30:51 intensity: (5:26 @0) + (1:55 @1) + (22:52 @2) + (33 @3) + (5 @4)
ahr:126 max:174

6 PM

S&C 50:00 [1]

EUOC core

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