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Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 5 6:55:00 50.77(8:10) 81.71(5:05) 1001
  Cross Training1 1:22:12
  S&C1 1:00:00
  Stretching 1 20:00
  Total7 9:37:12 50.77 81.71 1001
  [1-5]7 9:17:12
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TuWeThFrSaSuMo

Sunday May 31 #

10 AM

Running 1:54:13 intensity: (41 @1) + (1:46:24 @2) + (7:08 @3) 20.17 km (5:40 / km) +449m 5:06 / km
ahr:147 max:164 shoes: Black Nike Pegasus Trail 36

Up Avon and up to Beecraigs via north face.

Saturday May 30 #

2 PM

Running 19:58 intensity: (22 @1) + (19:36 @2) 4.09 km (4:53 / km) +10m 4:49 / km
ahr:144 max:155 shoes: Pink Nike Pegasus 36

Running (Intervals) 33:00 intensity: (7 @1) + (31 @2) + (8:26 @3) + (21:41 @4) + (2:15 @5) 7.95 km (4:09 / km) +45m 4:02 / km
ahr:174 max:191 shoes: Pink Nike Pegasus 36

Leisure Centre grass session
5 x 5 (2)
Not in the mood beforehand but felt not too bad really. One of my favourite sessions.

Running 16:55 intensity: (4:01 @2) + (11:51 @3) + (1:03 @4) 3.16 km (5:22 / km) +26m 5:09 / km
ahr:163 max:174 shoes: Pink Nike Pegasus 36

Friday May 29 #

6 AM

Cross Training (Cycling) 1:22:12 intensity: (52:43 @1) + (29:29 @2)
ahr:116 max:156

30.09km +292.4m

Thursday May 28 #

11 AM

Running 1:00:00 intensity: (58 @1) + (57:08 @2) + (1:54 @3) 11.17 km (5:22 / km) +225m 4:53 / km
ahr:145 max:161 shoes: Black Nike Pegasus Trail 36

Tried to cut the standard Beecraigs route to an hour so pretty happy with that. Ran past a couple who were clearly not supposed to be together as the leapt apart and hid their faces from me as I ran past. Beaut day again.
4 PM

S&C 1:00:00 [1]

Stretching 20:00 [0]

Wednesday May 27 #

11 AM

Running 1:29:09 intensity: (2:53 @1) + (1:25:57 @2) + (19 @3) 17.3 km (5:09 / km) +222m 4:51 / km
ahr:140 max:165 shoes: Black Nike Pegasus Trail 36

Easy exploring a new route out through Philpstoun and Bridgend and then up Binny Craig which gave some very nice 360 views. A bit stop start especially in the middle half as there were cow fields/electric fences/had to work out the route.

Tuesday May 26 #

11 AM

Running 20:01 intensity: (54 @1) + (19:07 @2) 4.11 km (4:52 / km)
ahr:134 max:141 shoes: White Nike Peg Turbo 2

Running 37:00 intensity: (28 @1) + (7:03 @2) + (9:35 @3) + (19:54 @4) 8.71 km (4:15 / km)
ahr:166 max:180 shoes: White Nike Peg Turbo 2

Canal session
3 x [4 (1) 2 (1)] (2) 12
Same session as a couple of weeks ago but with less rest. All recoveries at a walk. Started strongly then faded fast but finished it off anyway.

Running 4:13 intensity: (14 @1) + (1:04 @2) + (2:49 @3) + (6 @4) 0.96 km (4:24 / km)
ahr:159 max:171 shoes: White Nike Peg Turbo 2

5 x 15s strides

Running 20:31 intensity: (1 @1) + (20:30 @2) 4.09 km (5:01 / km) +23m 4:53 / km
ahr:151 max:155 shoes: White Nike Peg Turbo 2

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