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Training Log Archive: gracemolloy

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running 8 6:36:14 48.25(8:13) 77.65(5:06) 391
  S&C2 2:00:00
  Stretching 2 40:00
  Total10 9:16:14 48.25 77.65 391
  [1-5]10 8:36:14

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Sunday Mar 3 #

8 AM

Running 10:23 intensity: (27 @1) + (9:13 @2) + (43 @3) 2.02 km (5:09 / km) +1m 5:08 / km
ahr:143 max:152

Running 39:13 intensity: (11 @1) + (3 @2) + (53 @3) + (5:04 @4) + (33:02 @5) 10.11 km (3:53 / km) +8m 3:52 / km
ahr:186 max:201

BCU Coffs Tri run leg
Wanted to give this a good hit out especially as the entry fee was disgusting. It was nice and cool, flat road course, raining but not heavy so all in all good conditions (the only thing keeping it from being perfect was the 4 180 turns which I had to come to a dead stop for as it was slippy). Plan was to run 19 for the first 5 and 20 for the second as this was the fastest I reckoned I could maintain. Felt super good in the first half and felt like I wasn’t working too hard although heart rate says otherwise. Went through 5 in 19:07 then just stuck in for the second half hitting 10 in 38:50 (19:43 for the second 5) and finishing in 39:13. The teams went off after the individuals so I was just picking people off which was good for the morale. I reckon I overtook 75-100 people over the 2 laps (and was not overtaken). Happy with that. Good morning’s work. Also we trashed it for 1st female team so got a noice medal.

Running 10:14 intensity: (35 @1) + (9:24 @2) + (15 @3) 2.01 km (5:05 / km) +4m 5:02 / km
ahr:136 max:149

Saturday Mar 2 #

6 AM

Running 30:47 intensity: (26 @1) + (28:51 @2) + (1:30 @3) 6.01 km (5:07 / km) +10m 5:05 / km
ahr:143 max:152

Nice and easy stretch out before the 10km tomorrow.
12 PM

Running 29:55 intensity: (10:24 @1) + (19:31 @2) 5.41 km (5:32 / km) +26m 5:24 / km
ahr:133 max:145

Hanging and collecting.
5 PM

Running 16:09 intensity: (58 @1) + (12:46 @2) + (2:25 @3) 3.09 km (5:13 / km) +3m 5:12 / km
ahr:140 max:153

Jog to rego and back.

Thursday Feb 28 #

6 AM

Running 9:57 intensity: (2:03 @1) + (6:44 @2) + (1:10 @3) 2.0 km (4:59 / km)
ahr:130 max:161

Very gradually increasing from 6:30/km through to 4:00/km for the warm up.

Running 19:16 intensity: (16 @1) + (21 @2) + (8:33 @3) + (10:06 @4) 4.6 km (4:11 / km) +30m 4:03 / km
ahr:164 max:176

Only did half the session today as doing a little bit of a taper for the 10km on Sunday (want be fresh enough to give it a good bash and not let down the team but also don’t want to really interrupt my training). None of the fastest people were there today so I just ran off the front. One northern half lap of the creek trail most of it tempo (4:15/km) and the last 1km hard (3:55/km).

Running (Intervals) 5:22 intensity: (12 @1) + (2:11 @2) + (2:57 @3) + (2 @4) 0.9 km (5:57 / km)
ahr:149 max:166

6x15s with 45s walk.

Running 12:03 intensity: (4:51 @2) + (7:12 @3) 2.51 km (4:48 / km)
ahr:150 max:159

Wednesday Feb 27 #

6 AM

Running 1:34:53 intensity: (1:13 @1) + (59:21 @2) + (34:19 @3) 15.51 km (6:07 / km) +245m 5:40 / km
ahr:146 max:163

One and a half laps of Sawmill bike tracks.
1 PM

S&C 1:00:00 [2]

Stretching 20:00 [0]

Tuesday Feb 26 #

6 AM

Running 12:28 intensity: (40 @1) + (11:48 @2) 2.46 km (5:03 / km)
ahr:134 max:143

Running (Intervals) 39:20 intensity: (5:19 @1) + (6:48 @2) + (8:58 @3) + (17:33 @4) + (42 @5) 7.0 km (5:37 / km)
ahr:155 max:182

7 x 1km on the oval with the big group on 6 minutes.
Played about with pace a bit (2x (800 build, 200 hard), 2x (600 build, 400 hard), 2x (400 build, 600 hard) and 1x max)
3:42, 34, 31, 36, 31, 32, 19
Basically the builds and the hards both became a bit easier but I did have a definite change of pace in each rep. Happy with the times, felt good today.

Running 9:43 intensity: (6 @1) + (7:32 @2) + (2:05 @3) 2.0 km (4:52 / km)
ahr:146 max:151

Monday Feb 25 #

6 AM

Running 34:39 intensity: (24 @1) + (4:28 @2) + (15:26 @3) + (14:17 @4) + (4 @5) 8.01 km (4:20 / km) +41m 4:13 / km
ahr:161 max:184

Steady 8km, was gonna do 12 but too tired. Put the foot down in the last 1km which is why max HR is so high.

Running 21:52 intensity: (2:34 @1) + (10:46 @2) + (8:32 @3) 4.0 km (5:28 / km) +23m 5:19 / km
ahr:145 max:155

11 AM

S&C 1:00:00 [2]

Stretching 20:00 [0]

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