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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gracemolloy

In the 7 days ending Jun 23:

activity # timemileskm+m
  Running 11 5:29:12 36.28(9:04) 58.39(5:38) 1558
  Orienteering 8 3:10:04 23.68(8:02) 38.1(4:59) 552
  S&C2 2:00:00
  Stretching 2 40:00
  Total13 11:19:16 59.96 96.5 2109
  [1-5]13 10:39:16

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MoTuWeThFrSaSu

Sunday Jun 23 #

11 AM

Running 41 intensity: (31 @1) + (10 @2) 2.01 km (20 / km) +6m 20 / km
ahr:138 max:149

Orienteering 14:58 intensity: (29 @1) + (11 @2) + (51 @3) + (13:27 @4) 3.55 km (4:13 / km) +25m 4:04 / km
ahr:170 max:179

Sprint Scotland Race 3 - Bo’ness
Really good until a stupid mistake at the end. Still would’ve been 4th overall but should’ve been up there today.

Running 11:49 intensity: (26 @1) + (11:23 @2) 2.11 km (5:35 / km) +6m 5:31 / km
ahr:137 max:147

3 PM

Orienteering 34:08 intensity: (4:35 @1) + (27:54 @2) + (1:39 @3) 3.44 km (9:55 / km) +257m 7:13 / km
ahr:137 max:152

Easy middle training at Mine Woods.

Saturday Jun 22 #

10 AM

Running 10:34 intensity: (3 @1) + (9:52 @2) + (39 @3) 2.04 km (5:11 / km) +10m 5:03 / km
ahr:144 max:152

Orienteering 17:30 intensity: (22 @1) + (5 @2) + (53 @3) + (15:28 @4) + (42 @5) 3.51 km (4:59 / km) +68m 4:33 / km
ahr:171 max:189

Sprint Scotland Race 1 - Bo’ness
Felt pretty poor from the start - tired legs (to be expected after a heavy week) and lacking focus. Somehow was winning at 10 but then got actually poor and lost quite a bit of time to finish 30s off the winning time (which wasn’t that good).

Running 10:24 intensity: (15 @1) + (10:08 @2) + (1 @3) 1.76 km (5:55 / km) +15m 5:40 / km
ahr:138 max:152

3 PM

Running 10:09 intensity: (21 @1) + (9:48 @2) 2.0 km (5:05 / km) +12m 4:56 / km
ahr:139 max:149

Orienteering 15:14 intensity: (17 @1) + (48 @2) + (18 @3) + (13:22 @4) + (29 @5) 3.73 km (4:05 / km) +16m 4:00 / km
ahr:172 max:182

Sprint Scotland Race 2 - Bo’ness
Felt so much better than this morning both physically and mentally. Orienteered really well and threw away the win by taking the wrong route to the last control.

Running 12:13 intensity: (18 @1) + (11:55 @2) 2.25 km (5:26 / km) +12m 5:17 / km
ahr:140 max:149

Friday Jun 21 #

12 PM

Running 6:15 intensity: (1:19 @1) + (4:56 @2) 1.19 km (5:15 / km) +12m 5:00 / km
ahr:128 max:144

Orienteering 39:51 intensity: (1:57 @1) + (10:03 @2) + (20:03 @3) + (7:48 @4) 8.5 km (4:41 / km) +71m 4:30 / km
ahr:155 max:173

Sprint Scotland Training - Denny
Sprintervals 8 reps with 30s recovery recorded (hard) - 3.60km 16:49 4:41/km
Draw course (easy) - 1.14km 6:06 5:20/km
Routechoice (steady-hard) - 3.76km 17:11 4:34/km
6 PM

Running 5:48 intensity: (33 @1) + (5:15 @2) 1.14 km (5:05 / km) +10m 4:52 / km
ahr:132 max:145

Orienteering 17:05 intensity: (20 @1) + (16 @2) + (3:30 @3) + (12:59 @4) 3.89 km (4:23 / km) +32m 4:13 / km
ahr:166 max:175

Sprint Scotland Training Race - Denny
Mostly good but a few slips near the end when I got tired.

Running 5:43 intensity: (5 @1) + (5:03 @2) + (35 @3) 1.08 km (5:19 / km) +13m 5:00 / km
ahr:143 max:151

Thursday Jun 20 #

11 AM

Running 5:00 intensity: (34 @1) + (4:26 @2) 1.0 km (4:59 / km)
ahr:133 max:145

Orienteering 35:57 intensity: (1:41 @1) + (11:07 @2) + (18:33 @3) + (4:36 @4) 8.18 km (4:24 / km) +21m 4:20 / km
ahr:152 max:174

Sprint Scotland Training - Rosyth
Corridor (easy effort) - 11:16 2.17km 5:12/km
3x mini course (hard) - total 7:47 2.00km 3:54/km
Starts (hard) - 5:33 1.50km 3:42/km
Long/short legs (moderate) - 11:19 2.51km 4:31/km
6 PM

Running 6:31 intensity: (1:36 @1) + (4:31 @2) + (24 @3) 1.27 km (5:08 / km) +24m 4:41 / km
ahr:131 max:152

Orienteering 15:21 intensity: (35 @1) + (28 @2) + (1:16 @3) + (13:02 @4) 3.3 km (4:39 / km) +62m 4:15 / km
ahr:167 max:177

Sprint Scotland Training Race - Bo’ness
Had a stomach full of chicken goujons so felt like I was gonna chunder but apart from that area, course and my orienteering were all good.

Running 7:34 intensity: (18 @1) + (7:16 @2) 1.52 km (4:59 / km) +4m 4:55 / km
ahr:142 max:148

Wednesday Jun 19 #

11 AM

S&C 1:00:00 [2]

Stretching 20:00 [0]

2 PM

Running 1:42:04 intensity: (55 @1) + (29:39 @2) + (1:09:08 @3) + (2:22 @4) 16.94 km (6:01 / km) +672m 5:02 / km
ahr:153 max:170

Pentlands from Threipmuir Resevoir.

Tuesday Jun 18 #

1 PM

Running 1:22:00 intensity: (5 @1) + (22:54 @2) + (45:21 @3) + (13:40 @4) 12.03 km (6:49 / km) +701m 5:17 / km
ahr:155 max:176

Pentlands from Hillend with Thomas.

Monday Jun 17 #

11 AM

Running 10:22 intensity: (3:12 @1) + (7:10 @2) 2.0 km (5:11 / km)
ahr:127 max:138

S&C 1:00:00 [2]

Stretching 20:00 [0]

Running 11:00 intensity: (43 @1) + (10:17 @2) 2.02 km (5:26 / km) +32m 5:03 / km
ahr:134 max:145

2 PM

Running 31:05 intensity: (1:35 @1) + (29:30 @2) 6.02 km (5:10 / km) +29m 5:03 / km
ahr:136 max:149

Easy canal.

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