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Training Log: Fionabunn

In the last 7 days:

activity # timemileskm+m
  Running7 5:32:53 46.18(7:12) 74.33(4:29) 344
  S&C3 1:20:00
  Swimming1 45:00
  Cycling1 45:00
  Orienteering1 20:00 1.55(12:52) 2.5(8:00)
  Total11 8:42:53 47.74 76.83 344
  [1-5]10 8:27:53
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Saturday Feb 16 #

12 PM

Running 23:52 [4] 6.11 km (3:54 / km) +87m 3:39 / km
shoes: New red inov8 (Xtalon 212)

Having sprinted to hill on bike from overrunning lecture, arrived about 10s before first rep!
Session: One lap tempo (with hill twice), 6x40s hills, one lap tempo (tempo's in ~9mins, fairly consistent, felt quite strong)

Running warm up/down 13:03 [1] 2.39 km (5:28 / km)
shoes: Salming distance A3 #3

Friday Feb 15 #

7 AM

Running 14:49 [1] 3.0 km (4:56 / km)

Jog to and from pool as bike has a puncture :(

Swimming 45:00 [2]

1.8km (8x200m, 2x100m)
2 PM

Running 1:10:56 [3] 16.12 km (4:24 / km) +10m 4:23 / km
shoes: Inov8 Roclite trail shoes

New route ("Duck" route) with Paul and Aidan. Really enjoyed it, another beautiful day, but feeling a bit tired!! Right foot slightly sore, must remember to roll it!

Thursday Feb 14 #

4 PM

Running warm up/down 16:55 [2] 3.72 km (4:33 / km) +8m 4:30 / km
shoes: Salming distance A3 #3

Running 23:44 [4] 5.86 km (4:03 / km) +155m 3:35 / km
shoes: Salming distance A3 #3

Session at hill:
2 lap tempo (15:45min @3:51min/km average)
8x60s hills, jog down recovery

Running warm up/down 20:29 [2] 4.1 km (5:00 / km)
shoes: Salming distance A3 #3

S&C 15:00 [1]

Core

Wednesday Feb 13 #

6 AM

Running 49:22 [3] 10.36 km (4:46 / km)
shoes: Inov8 Roclite trail shoes

Steady Fen Ditton
6 PM

Cycling 45:00 [2] 0.0 km

Cycle to and from CUOC training (22km)
7 PM

Orienteering 20:00 [1] 2.5 km (8:00 / km)
shoes: New red inov8 (Xtalon 212)

Harlton Clunch pits...tiny little area but had some v steep contours and was reasonably challenging in the dark! Good fun

Tuesday Feb 12 #

8 AM

S&C 15:00 [0]

Mainly a consultation/designing a new program, but did some of the exercises as a movement screening/ trying them out (eg. back squats, single leg squats variations, kneeling arm press etc)
2 PM

Running warm up/down 9:18 [2] 2.01 km (4:37 / km)
shoes: Salming distance A3 #3

Running intervals 24:22 [4] 7.07 km (3:27 / km) +82m 3:16 / km
shoes: Salming distance A3 #3

2 x(6x2min [90s]) 3min between sets @Churchill

Running warm up/down 10:22 [2] 2.11 km (4:55 / km)
shoes: Salming distance A3 #3

Monday Feb 11 #

8 AM

Running 55:41 [3] 11.48 km (4:51 / km) +4m 4:51 / km
shoes: Inov8 Roclite trail shoes

Morning steady Grantchester. Didn't make it on the 7:20 as was tired and felt like I needed to stretch my Achilles before running so ran alone and felt pretty dead, but lovely morning for it!
4 PM

S&C 50:00 [3]

15min turbo, 30=5mins core, glutes and strength exercises

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