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Training Log Archive: gracemolloy

In the 7 days ending Mar 31:

activity # timemileskm+m
  Orienteering 4 3:40:08 21.05(10:28) 33.87(6:30) 794
  Running 5 3:36:51 23.17(9:22) 37.29(5:49) 577
  S&C2 2:00:00
  Cross Training1 1:17:42
  Stretching 2 40:00
  Total10 11:14:41 44.22 71.16 1371
  [1-5]10 10:34:41

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MoTuWeThFrSaSu

Sunday Mar 31 #

12 PM

Running 4:44 intensity: (3:30 @2) + (1:14 @3) 0.8 km (5:55 / km) +14m 5:27 / km
ahr:146 max:155

A weak effort on the warm up but didn’t have a lot of energy going spare.

Orienteering 1:09:24 intensity: (28 @1) + (2:27 @2) + (22:06 @3) + (44:23 @4) 9.07 km (7:39 / km) +341m 6:26 / km
ahr:164 max:178

SOL 2 - Dumyat
Wanted to just enjoy myself and not get frustrated by how hilly it was and how slow I was. The first few controls were a slog but after the climb out of 4 I started to genuinely have a good time. Thought it would be a 2/10 experience but more like 6/10. Nice.

Saturday Mar 30 #

2 PM

Running 4:55 intensity: (13 @1) + (2:27 @2) + (2:15 @3) 0.83 km (5:57 / km) +23m 5:13 / km
ahr:147 max:160

I refuse to warm up uphill.

Orienteering 38:59 intensity: (18 @1) + (7 @2) + (6 @3) + (33:00 @4) + (5:28 @5) 5.67 km (6:52 / km) +149m 6:04 / km
ahr:175 max:188

Scottish Middle - Birnam Hill
Wanted to race this pretty hard and generally happy with how it went. Got caught up in rubbish going to 8 (and unintentionally took a very low line), lost all my time here (~1:30). Apart from that I was pretty much spot on. Thought I might have done enough to win it but fair play to Claire who was really strong.

Running 3:56 intensity: (1:55 @2) + (2:01 @3) 0.61 km (6:27 / km)
ahr:148 max:158

5 PM

Orienteering 36:11 intensity: (19 @1) + (1:39 @2) + (13:51 @3) + (20:22 @4) 4.5 km (8:02 / km) +149m 6:54 / km
ahr:163 max:178

Control collecting. Quite fun cause I got to run some of the contouring legs on the BUCS course which we missed out on.

Friday Mar 29 #

Note

I’ve written a big blog post about going to Australia but also a review of my training over the last 6 months and looking ahead to the next part of the orienteering season. https://gracemolloyorienteering.wordpress.com/2019...
11 AM

Running 16:11 intensity: (59 @1) + (7:32 @2) + (7:40 @3) 3.46 km (4:41 / km)
ahr:144 max:156

Running (Intervals) 35:32 intensity: (1:49 @1) + (8:43 @2) + (7:24 @3) + (14:02 @4) + (3:34 @5) 5.26 km (6:45 / km)
ahr:160 max:191

At the track “with” Pete.
2x800 on 5:00, 4x400 on 2:30, 8x200 on 2:00
Felt gross to begin with but better on the 200s. A tougher session than I had envisaged.

Running 10:56 intensity: (9 @1) + (5 @2) + (9:39 @3) + (1:03 @4) 2.11 km (5:11 / km)
ahr:162 max:173

Thursday Mar 28 #

4 PM

Cross Training (Mountain Biking) 1:17:42 intensity: (36:43 @1) + (33:58 @2) + (6:32 @3) + (29 @4)
ahr:128 max:170

19.53km 223m climb
With Mum around Muiravonside. Got ruined on the climbs as always :(
8 PM

S&C 1:00:00 [2]

Stretching 20:00 [0]

Wednesday Mar 27 #

10 AM

Orienteering 1:15:34 intensity: (14 @1) + (1:43 @2) + (1:09:24 @3) + (4:13 @4) 14.63 km (5:10 / km) +154m 4:54 / km
ahr:153 max:172

Wanted to do sprint stuff because not doing sprint at the weekend but also didn’t want to do anything too high intensity and wanted to do quite a lot. So ended up running two big urban courses around Dunblane. It was horrific. Up there for worst session ever.

Tuesday Mar 26 #

10 AM

Running 14:20 intensity: (27 @1) + (7:37 @2) + (6:16 @3) 2.41 km (5:56 / km) +30m 5:35 / km
ahr:147 max:160

Running (Intervals) 38:05 intensity: (24 @1) + (7:55 @2) + (8:00 @3) + (21:44 @4) + (2 @5) 6.7 km (5:41 / km) +212m 4:54 / km
ahr:161 max:180

Mixed trail intervals at Beecraigs
1. Up Witches Craig (steep up) 2. Bottom of Witches Craig to Bombhole (medium up) 3. Small back wall path (gentle down) 4. Reverse 3 5. Reverse 2 6. Same as 1
Times were: 3:09 (3:00) 3:33 (1:55) 5:17 (2:00) 6:29 (2:20) 2:34 (1:50) 3:16 (2:41)
Recoveries were slow jog. A tough but genuinely enjoyable session.

Running 13:45 intensity: (18 @1) + (2:22 @2) + (11:05 @3) 2.27 km (6:04 / km) +14m 5:53 / km
ahr:152 max:159

1 PM

S&C 1:00:00 [2]

Including some fun plyo.

Stretching 20:00 [0]

Monday Mar 25 #

10 AM

Running 1:14:27 intensity: (1:10 @1) + (46:28 @2) + (22:43 @3) + (4:06 @4) 12.84 km (5:48 / km) +285m 5:13 / km
ahr:148 max:177

Nice and chill round Beecraigs.

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