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Training Log Archive: gracemolloy

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running 9 8:02:52 56.78(8:30) 91.39(5:17) 1473
  S&C2 1:30:00
  Stretching 2 40:00
  Total10 10:12:52 56.78 91.39 1473
  [1-5]10 9:32:52

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MoTuWeThFrSaSu

Saturday Aug 10 #

9 AM

Running 10:24 intensity: (47 @1) + (9:37 @2) 2.0 km (5:12 / km)
ahr:136 max:144

S&C 30:00 [2]

Hoaching so I sacked it off.

Running 10:54 intensity: (27 @1) + (10:01 @2) + (26 @3) 2.0 km (5:26 / km) +30m 5:04 / km
ahr:141 max:152

Stretching 20:00 [0]

2 PM

Running 12:50 intensity: (1:44 @1) + (11:05 @2) + (1 @3) 2.27 km (5:39 / km) +40m 5:11 / km
ahr:133 max:149

Running 30:58 intensity: (11 @1) + (17 @2) + (24 @3) + (25:37 @4) + (4:29 @5) 6.02 km (5:09 / km) +292m 4:09 / km
ahr:175 max:186

Cademuir Rollercoaster
Nice wee run out. Fun route not too brute. Felt pretty good and won pizza and Prosecco for top woman.

Running 12:24 intensity: (24 @1) + (9:38 @2) + (2:20 @3) + (2 @4) 2.16 km (5:45 / km) +13m 5:35 / km
ahr:144 max:165

Friday Aug 9 #

3 PM

Running 1:50:40 intensity: (3:11 @1) + (1:38:58 @2) + (8:31 @3) 20.52 km (5:24 / km) +243m 5:05 / km
ahr:140 max:161

Easy Muiravonside, Avon and loch.

Thursday Aug 8 #

1 PM

Running 1:12:00 intensity: (1:30 @1) + (11:38 @2) + (58:52 @3) 16.11 km (4:28 / km) +72m 4:22 / km
ahr:156 max:164

On the canal
2km easy (4:49/km), 12km steady (4:19/km), 2km easy (4:59/km)
Got in a proper groove, felt great and really enjoyed myself on what I thought might be a massive grind.
8 PM

S&C 1:00:00 [2]

Tough shift after a month off.

Stretching 20:00 [0]

Wednesday Aug 7 #

10 AM

Running 53:35 intensity: (3:41 @1) + (29:54 @2) + (17:35 @3) + (2:25 @4) 8.48 km (6:19 / km) +457m 4:59 / km
ahr:145 max:168

Easy up Dumyat.
3 PM

Running 15:53 intensity: (3:41 @1) + (11:51 @2) + (21 @3) 3.04 km (5:13 / km) +16m 5:05 / km
ahr:132 max:153

Hanging.
7 PM

Running 12:00 intensity: (2:26 @1) + (9:32 @2) + (2 @3) 2.39 km (5:02 / km) +18m 4:51 / km
ahr:131 max:149

Collecting. Surprised anyone actually turned up in the mental rain and just after the 6 days but a really good crowd out, good effort fvo.

Tuesday Aug 6 #

10 AM

Running 1:16:47 intensity: (40 @1) + (1:00:29 @2) + (15:38 @3) 15.09 km (5:05 / km) +120m 4:54 / km
ahr:145 max:163

Easy Parkley Craigs, loch and Avon.

Monday Aug 5 #

3 PM

Running 1:04:27 intensity: (3:11 @1) + (54:30 @2) + (6:46 @3) 11.31 km (5:42 / km) +173m 5:18 / km
ahr:138 max:160

Recovery Beecraigs.

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