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Training Log Archive: gracemolloy

In the 7 days ending Jul 7:

activity # timemileskm+m
  Running 6 3:31:11 23.13(9:08) 37.22(5:40) 604
  Orienteering 4 1:49:23 10.74(10:11) 17.28(6:20) 257
  S&C2 1:30:00
  Stretching 1 20:00
  Total7 7:10:34 33.86 54.5 861
  [1-5]7 6:50:34

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MoTuWeThFrSaSu

Sunday Jul 7 #

11 AM

Running 11:19 intensity: (49 @1) + (4:20 @2) + (6:10 @3) 2.21 km (5:08 / km) +15m 4:58 / km
ahr:147 max:162

Orienteering 12:33 intensity: (21 @1) + (8 @2) + (2 @3) + (1:25 @4) + (10:37 @5) 2.85 km (4:24 / km) +15m 4:17 / km
ahr:182 max:195

JWOC Sprint
3rd lol

I was really looking forward to this sprint. I had done quite a lot of preparation, thought the level of technicality would suit me and was in good shape (although lacking the top end speed of some of the girls). I was feeling relaxed but confident I could fight for a good result.

Picked up the map and didn’t have time to read the first leg before the start kite (20m) so I stopped but then still ran down the wrong alley, suboptimal but not a disaster so I continued. Got back on track but then I hadn’t looked properly at the end of the leg so ran the wrong side of a building before realising and coming back out and finding it. 20s gone but it didn’t feel that much at the time. From there I was good, picking routes then executing well and by the time I got to spec I was in 6th. Took confidence from this that I was doing stuff right and had no problems round the last loop. Came into the arena in 3rd and after a slight panic not knowing where the last control was, I found it and finished 3rd. Much to my surprise no one came in faster than me so I won bronze!! Pretty sick seeing as JWOC medal has been the goal since I was about 15.

I was obviously buzzing with the result but felt like my performance didn’t deserve a medal. Yes I’m pleased with how I recovered from the mistake and I must’ve been holding a high pace through the rest of the course (3 fastest splits and several 2nd and 3rds) but it still feels odd to get such a good result when I made a 20s mistake and I would’ve been kicking myself for this in any race. So a bit of a weird one but took confidence that I’m better compared to top girls than I thought so very positive for the rest of the week.

Running 9:00 intensity: (49 @2) + (5:35 @3) + (2:36 @4) 1.54 km (5:51 / km)
ahr:159 max:171

HR definitely playing up the last few days.

Saturday Jul 6 #

1 PM

Orienteering 15:00 intensity: (1:21 @1) + (12:52 @2) + (47 @3) 2.84 km (5:17 / km) +7m 5:13 / km
ahr:138 max:153

Wee cruise about the sprint model.

Running 5:18 intensity: (25 @1) + (46 @2) + (3:38 @3) + (29 @4) 1.14 km (4:38 / km)
ahr:153 max:167

5 strides.

Friday Jul 5 #

10 AM

Orienteering 38:31 intensity: (48 @1) + (10:39 @2) + (23:20 @3) + (3:44 @4) 5.19 km (7:25 / km) +102m 6:45 / km
ahr:154 max:170

Training at Nordiskov
Last time in the forest before the real thing. Not too bad.

Thursday Jul 4 #

4 PM

Running 7:45 intensity: (56 @1) + (6:49 @2) 1.4 km (5:31 / km) +43m 4:47 / km
ahr:135 max:149

Orienteering 43:19 intensity: (27 @1) + (6:18 @2) + (31:44 @3) + (4:50 @4) 6.39 km (6:46 / km) +133m 6:08 / km
ahr:158 max:177

Training at Vesterskoven
Felt very unsettled for the first half but then got it together and was nice and in control for the rest.

Running 8:12 intensity: (30 @1) + (7:09 @2) + (33 @3) 1.5 km (5:29 / km) +15m 5:13 / km
ahr:137 max:153

Wednesday Jul 3 #

12 PM

Running 9:59 intensity: (1 @1) + (9:58 @2) 2.01 km (4:58 / km)
ahr:142 max:149

S&C 30:00 [2]

Half of usual.

Running 10:16 intensity: (23 @1) + (9:50 @2) + (3 @3) 2.01 km (5:07 / km) +10m 4:59 / km
ahr:143 max:150

Running (Intervals) 16:40 intensity: (2:31 @1) + (4:07 @2) + (5:38 @3) + (4:24 @4) 2.69 km (6:12 / km)
ahr:148 max:178

Half a session on the canal path.
1x800 on 5:00, 2x400 on 2:30, 4x200 on 2:00

Running 3:15 intensity: (16 @1) + (33 @2) + (2:07 @3) + (19 @4) 0.72 km (4:30 / km)
ahr:152 max:171

4 short strides

Running 11:59 intensity: (1:00 @1) + (10:44 @2) + (15 @3) 2.02 km (5:56 / km) +30m 5:31 / km
ahr:139 max:152

Tuesday Jul 2 #

12 PM

Running 59:45 intensity: (2:03 @1) + (29:10 @2) + (24:07 @3) + (4:25 @4) 8.36 km (7:09 / km) +420m 5:43 / km
ahr:147 max:177

Dumyat with Clare which was lovely. Tapered long run which is really just a run I suppose.

Monday Jul 1 #

11 AM

Running 9:43 intensity: (56 @1) + (8:10 @2) + (37 @3) 2.03 km (4:48 / km)
ahr:137 max:152

S&C 1:00:00 [2]

Stretching 20:00 [0]

Running 48:00 [2] 9.6 km (5:00 / km) +70m 4:49 / km

Down Avon, round the loch and home. Garmin died so time is a guess but distance and climb are right.

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