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Training Log Archive: Fionabunn

In the 7 days ending Nov 22:

activity # timemileskm+mload
  Running4 3:20:17 23.22(8:38) 37.37(5:22) 616163.1
  S&C2 1:40:0025.0
  Cycling1 1:18:05 37639.6
  Drills/rehab exercises4 1:00:00
  Total11 7:18:22 23.22 37.37 992227.7
  [1-5]7 6:10:06
averages - sleep:4.5

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MoTuWeThFrSaSu

Sunday Nov 22 #

Note

Big batch of deadlines. and long nights so not had the time to do much XT this week. Maybe good to take some rest anyway as injuries not improving much.
11 AM

Running 31:41 intensity: (10 @0) + (41 @1) + (4:30 @2) + (21:44 @3) + (4:36 @4) 4.47 km (7:05 / km) +142m 6:07 / km
ahr:159 max:182 slept:5.0 shoes: Nike Pegasus trail

Craiglockart with the flat <3
Ankle/foot sore immediately after, probably just from hills session yesterday.
10 PM

Drills/rehab exercises 10:00 [0]

Saturday Nov 21 #

10 AM

Running 31:01 intensity: (9 @0) + (19 @1) + (35 @2) + (21:31 @3) + (8:27 @4) 5.61 km (5:32 / km) +224m 4:36 / km
ahr:167 max:184 slept:4.0 shoes: Inov8 X-talon (red and blue)

8' tempo on KF
12 * 1' hills up the crags [1']
Not feeling too good, achilles a bit sore, no flow

Running warm up/down 21:16 intensity: (15 @2) + (5:37 @3) + (15:24 @4) 3.32 km (6:24 / km) +49m 5:58 / km
ahr:173 max:187 shoes: Inov8 X-talon (red and blue)

Running warm up/down 15:00 [1] 3.29 km (4:33 / km)

Friday Nov 20 #

5 PM

Drills/rehab exercises 20:00 [0]

Thursday Nov 19 #

4 PM

Running 32:36 intensity: (17 @0) + (4 @1) + (6:25 @2) + (22:01 @3) + (3:35 @4) + (14 @5) 6.69 km (4:53 / km) +140m 4:25 / km
ahr:159 max:192

Round the seat in the dark. Pretty unprepared with no torch so had to stick to road. Feet were not too happy and was running late so shorter than intended. Took insoles out at 20mins again
6 PM

Drills/rehab exercises 15:00 [0]

Wednesday Nov 18 #

8 AM

S&C 50:00 [1]

9 PM

Drills/rehab exercises 15:00 [0]

Tuesday Nov 17 #

5 PM

Running 52:09 intensity: (2:11 @2) + (32:03 @3) + (17:40 @4) + (15 @5) 11.31 km (4:37 / km) +11m 4:35 / km
ahr:168 max:189 shoes: Inov8 X-talon (red and blue)

First KF session
WU+ 3x7' [2'], 3x3' [1]
Pretty muddy

Running 16:34 intensity: (17 @0) + (11 @1) + (2:18 @2) + (13:18 @3) + (30 @4) 2.67 km (6:12 / km) +51m 5:40 / km
ahr:157 max:180 shoes: Inov8 X-talon (red and blue)

CD via Tesco

Monday Nov 16 #

4 PM

Cycling 1:18:05 intensity: (7:23 @0) + (11:13 @1) + (31:20 @2) + (28:09 @3) +376m
ahr:140 max:170

30.35km
Seat2 plus 2 laps exploring some of the side-roads at the back.
6 PM

S&C 50:00 [1]

EUOC S&C(ish)
Extra ankle stability

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