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Training Log: Fionabunn

In the last 7 days:

activity # timemileskm+m
  Running5 5:17:44 43.79(7:15) 70.47(4:31) 356
  Other1 1:45:00
  Swimming1 1:00:00
  Total7 8:02:44 43.79 70.47 356
averages - sleep:6
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2:12
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ThFrSaSuMoTuWe

Tuesday Oct 16 #

7 AM

Swimming 1:00:00 [2]

Tri club swim session
Working on techniques so not too intense but found it really useful. Got to make my ankles more flexible in the kick and work on head position.
2 PM

Running warm up/down 15:20 [1] 3.19 km (4:48 / km) +17m 4:40 / km
shoes: Salming distance A3 #3

WU

Running intervals 37:03 [4] 9.33 km (3:58 / km) +140m 3:42 / km
shoes: Salming distance A3 #3

Session:
4x(3min, [90s], 2min [60s], 1min, [2min])
Cut out first recovery on watch. All jog recoveries.
Shins sore but no worse when running than the rest of the day. Seem worst going down stairs.

Running warm up/down 20:05 [1] 3.67 km (5:28 / km) +14m 5:22 / km
shoes: Salming distance A3 #3

CD

Monday Oct 15 #

7 AM

Running 47:51 [3] 10.26 km (4:40 / km) +24m 4:37 / km
shoes: Asics GEL-DS trainer 20

Morning run, Fen Ditton

Sunday Oct 14 #

9 AM

Running long 1:29:57 [3] 20.16 km (4:28 / km) +70m 4:23 / km
slept:6.0 shoes: Salming distance A3 #3

Long run (Toft)

Saturday Oct 13 #

12 PM

Running warm up/down 11:14 [1] 2.38 km (4:43 / km)
shoes: Salming distance A3 #3

WU

Running hills 28:10 [4] 6.9 km (4:05 / km) +85m 3:51 / km
shoes: Salming distance A3 #3

Hills session: tempo loop with one hill, 4x40s hill sprints jog back recovery, tempo loop with 2 hills, 4x40s hill sprints.

Running warm up/down 13:04 [1] 2.52 km (5:11 / km) +1m 5:10 / km
shoes: Salming distance A3 #3

CD

Friday Oct 12 #

Note
(rest day)

Sore shins

Other (Climbing) 1:45:00 [2]

Thursday Oct 11 #

5 PM

Running tempo 55:00 intensity: (35:00 @2) + (20:00 @4) 12.07 km (4:33 / km) +4m 4:33 / km
shoes: Salming distance A3 #3

Run to Downing and WU (25mins)
20min tempo @3:55min/km
Jog home (shins feeling sore)

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