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Training Log Archive: gracemolloy

In the 7 days ending Jun 30:

activity # timemileskm+m
  Running 8 4:57:52 30.63(9:43) 49.3(6:03) 1262
  S&C2 2:00:00
  Orienteering 3 1:29:24 8.58(10:25) 13.81(6:28) 198
  Cross Training1 1:12:55
  Stretching 2 40:00
  Total9 10:20:11 39.21 63.11 1460
  [1-5]9 9:40:11

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MoTuWeThFrSaSu

Saturday Jun 29 #

11 AM

Running 9:37 intensity: (25 @1) + (9:12 @2) 2.01 km (4:47 / km)
ahr:138 max:146

S&C 1:00:00 [2]

Hit the big 200 leg press. At least one part of #projectquicc was a success.

Stretching 20:00 [0]

Running 10:27 intensity: (31 @1) + (8:57 @2) + (59 @3) 2.03 km (5:09 / km) +32m 4:47 / km
ahr:141 max:152

3 PM

Running 7:21 intensity: (1:47 @1) + (5:34 @2) 1.28 km (5:43 / km) +13m 5:27 / km
ahr:128 max:142

Orienteering 56:11 intensity: (16 @1) + (9:40 @2) + (42:16 @3) + (3:59 @4) 7.96 km (7:03 / km) +76m 6:44 / km
ahr:155 max:177

Some nice head to head with Niamh and Ali at Falkirk wheel.

Running 6:03 intensity: (5:11 @2) + (52 @3) 1.06 km (5:43 / km) +26m 5:05 / km
ahr:144 max:152

Friday Jun 28 #

4 PM

Running 10:17 intensity: (40 @1) + (7:48 @2) + (1:49 @3) 2.0 km (5:08 / km)
ahr:142 max:155

Orienteering 15:49 intensity: (41 @2) + (9 @3) + (9:32 @4) + (5:27 @5) 2.64 km (5:59 / km) +51m 5:27 / km
ahr:175 max:187

JOK Chasing Sprint Prologue - Callendar Park
Hesitant through the first two just getting used to the scale then no problems and just ran hard round the rest.

Running 9:02 intensity: (17 @1) + (5:03 @2) + (3:42 @3) 1.57 km (5:46 / km)
ahr:147 max:155

7 PM

Running 10:02 intensity: (2:34 @2) + (7:28 @3) 2.02 km (4:58 / km)
ahr:154 max:162

Orienteering 17:24 intensity: (5 @1) + (11 @2) + (7 @3) + (3:29 @4) + (13:32 @5) 3.2 km (5:26 / km) +71m 4:53 / km
ahr:180 max:191

JOK Chasing Sprint Chase - Callendar Park
Went out in the lead and plan was to try and get out of sight and run off the front. No desire to leave it to a sprint finish. Set off and gassed it round the first park bit and got myself a good gap going into the woods. Then was a little left and got confused by the veg (usually wouldn’t rely on it but there was nothing else to go off) and binned 50s so found the control exactly the same time as Helen. Time to do all the hard work again so powered through the rest of the controls and got up to a 35s gap coming into the downhill. Thought I had it in the bag but then lost 25s on the third last control as I was looking on the wrong bush. Didn’t look behind me but knew the others must be right on me so head down and raced towards the second last control but it wasn’t where I thought it was gonna be. Figured it out just in time and took the win by 4s. Top notch fun and a really good race.

Running 10:32 intensity: (19 @1) + (10:13 @2) 1.78 km (5:55 / km)
ahr:142 max:149

Thursday Jun 27 #

7 PM

Cross Training (Mountain Biking) 1:12:55 intensity: (1:01:24 @1) + (10:07 @2) + (1:15 @3) + (9 @4)
ahr:112 max:165

23.87km +150m
Blackness woods and back.

Wednesday Jun 26 #

7 AM

Running 10:21 intensity: (2:44 @1) + (7:37 @2) 2.01 km (5:09 / km)
ahr:127 max:138

S&C 1:00:00 [2]

Stretching 20:00 [0]

Running 10:55 intensity: (23 @1) + (10:32 @2) 2.02 km (5:24 / km) +32m 5:00 / km
ahr:137 max:148

2 PM

Running 45:09 intensity: (6:12 @1) + (33:00 @2) + (5:48 @3) + (9 @4) 6.95 km (6:30 / km) +131m 5:56 / km
ahr:138 max:177

Hanging controls at Beecraigs.
8 PM

Running 28:55 intensity: (38 @1) + (16:34 @2) + (11:43 @3) 3.98 km (7:16 / km) +88m 6:33 / km
ahr:147 max:161

Collecting.

Tuesday Jun 25 #

10 AM

Running 2:09:11 intensity: (5:09 @1) + (1:09:23 @2) + (38:38 @3) + (13:02 @4) + (2:59 @5) 20.59 km (6:16 / km) +940m 5:06 / km
ahr:148 max:187

Ochils with Fiona. Felt like absolute trash for the first 20, then felt okay and felt class for the last hour. Lovely day and lovely to have some company for the last big job before JWOC. Your gals are in shape, watch out.

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