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Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 5 6:00:16 44.02(8:11) 70.85(5:05) 1025
  Stretching 2 50:00
  Total7 6:50:16 44.02 70.85 1025
  [1-5]5 6:00:16
«
2:04
0:00
FrSaSuMoTuWeTh

Wednesday Jan 16 #

3 PM

Running 2:04:31 intensity: (2:58 @1) + (34:47 @2) + (50:04 @3) + (33:57 @4) + (2:45 @5) 19.47 km (6:24 / km) +851m 5:15 / km
ahr:156 max:190

Tongariro Alpine Crossing
Really cool run and felt good especially at the end. Defs some more hills needed though. Basically 9km climbing and 10km descending. The middle 5km was in cloud which was a shame as there could’ve been some quality views. A very sketchy but short scree descent from the top.

Tuesday Jan 15 #

7 AM

Running 57:23 intensity: (1:30 @1) + (55:53 @2) 10.94 km (5:15 / km) +14m 5:13 / km
ahr:137 max:146

Recovery around Motueka.
6 PM

Stretching 20:00 [0]

Monday Jan 14 #

5 AM

Running 5:03 intensity: (1:34 @1) + (3:29 @2) 1.01 km (5:00 / km) +1m 4:59 / km
ahr:139 max:150

Running 39:54 intensity: (1:02 @1) + (2:34 @2) + (5:54 @3) + (21:34 @4) + (8:50 @5) 10.01 km (3:59 / km) +12m 3:58 / km
ahr:170 max:185

After feeling fricka fresh yesterday I thought I’d see how close to a 40 minute 10km I could run as this has always been a long term goal. I just reran bits of yesterday and conditions were pretty dreamy (flat, hard surface and 10-15 degrees). Plan was just to sit at 4s and see if I could hold it. Felt good from the start and the first thing that was nice was how easy it felt to do 5km in 20. Had to start trying a bit harder for the last 4km and the last two in particular were a grind as it started raining and the wind really picked up. Was feeling motivated by being able to hold pace and finished just under the 40 mark which I didn’t think I would be able to do. Considering I did it as a time trial and also at 5.30am I reckon I could do it faster, particularly if I ran a couple of quicker kms at the start. Also, as the HR shows I wasn’t properly gassing myself just trying to stay ticking along. Every km was between 3:57 and 4:01. Very happy with this.

Running 5:04 intensity: (24 @2) + (4:30 @3) + (10 @4) 1.0 km (5:04 / km) +2m 5:01 / km
ahr:153 max:165

Quick one as we were heading off early for another big road trip. HR is so high as I just went straight into it.

Sunday Jan 13 #

8 AM

Running 1:14:33 intensity: (47 @1) + (6:31 @2) + (1:06:38 @3) + (37 @4) 16.39 km (4:33 / km) +22m 4:31 / km
ahr:157 max:167

Hit out around Rolleston. Felt really fit good stuff. Big climb today lak.

Friday Jan 11 #

5 AM

Running 53:48 intensity: (1:43 @1) + (6:34 @2) + (29:21 @3) + (16:10 @4) 12.03 km (4:28 / km) +123m 4:15 / km
ahr:163 max:175

Faster around Lake Hawea. It was very dark for the first 25 but then got better.
7 PM

Stretching 30:00 [0]

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