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Training Log Archive: gracemolloy

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running 6 7:53:41 60.04(7:53) 96.63(4:54) 803
  S&C2 2:30:00
  Stretching 2 40:00
  Total8 11:03:41 60.04 96.63 803
  [1-5]7 9:53:41

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MoTuWeThFrSaSu

Sunday Nov 17 #

10 AM

Running 2:00:00 intensity: (35 @1) + (36:26 @2) + (1:17:53 @3) + (5:06 @4) 24.11 km (4:59 / km) +253m 4:44 / km
ahr:152 max:168 shoes: Blue Nike Pegasus Trail 36

Shotover with a nice big group out today. Good feels time flew by.

Saturday Nov 16 #

10 AM

Running 16:46 intensity: (1:00 @1) + (12:00 @2) + (3:46 @3) 3.34 km (5:01 / km) +21m 4:52 / km
ahr:144 max:155 shoes: Blue Nike Pegasus Trail 36

Running (Intervals) 32:57 intensity: (18 @1) + (2:49 @2) + (3:21 @3) + (20:04 @4) + (6:25 @5) 6.61 km (4:59 / km) +146m 4:29 / km
ahr:167 max:191

Hill session at South Parks
4x50m hill sprints (90s) 2x1km loop (90) 1 loop (90) 4x50m hill sprints (90) 1 loop (90) 1 loop (90) 4x50m hill sprints
Went a bit hard on the first 2km and paid for it but good a session anyway.

Running 25:59 intensity: (17:00 @2) + (8:59 @3) 5.09 km (5:06 / km) +49m 4:52 / km
ahr:144 max:156 shoes: Blue Nike Pegasus Trail 36

Thursday Nov 14 #

7 AM

S&C 1:00:00 [2]

First time I’ve trained before lectures since I’ve been here lol.

Stretching 20:00 [0]

5 PM

Running 1:00:12 intensity: (1:12 @1) + (56:37 @2) + (2:23 @3) 12.09 km (4:59 / km) +11m 4:57 / km
ahr:143 max:151

Easy Port Meadow.

Wednesday Nov 13 #

1 PM

Running 16:52 intensity: (27 @1) + (8:36 @2) + (7:49 @3) 3.59 km (4:42 / km) +4m 4:40 / km
ahr:147 max:156 shoes: Blue Nike Pegasus Trail 36

Running (Intervals) 32:31 intensity: (20 @2) + (4:05 @3) + (21:53 @4) + (6:13 @5) 7.73 km (4:12 / km) +5m 4:12 / km
ahr:171 max:184

4mins, 1, 4, 2, 4, 3, 4, 2 (1min jog after the 4s, 90s walk after the others)
Pretty average session on the pitches. Didn’t really have another gear for the shorter reps but kept the paces at ~3:35 with the 1 and first 2 quicker (~3:20) and the 3 and last 4 a bit slower (~3:45). Didn’t feel brilliant but not terrible either so job done eh.

Running 22:50 intensity: (6 @1) + (17:11 @2) + (5:33 @3) 4.42 km (5:10 / km) +14m 5:05 / km
ahr:142 max:153 shoes: Blue Nike Pegasus Trail 36

Tuesday Nov 12 #

3 PM

Running 1:30:01 intensity: (1:17 @1) + (1:09:50 @2) + (18:54 @3) 17.26 km (5:13 / km) +281m 4:49 / km
ahr:145 max:156 shoes: Blue Nike Pegasus Trail 36

Easy South Parks laps to get on the climb gains.

Monday Nov 11 #

4 PM

Running 43:58 intensity: (16 @1) + (7:00 @2) + (36:42 @3) 10.0 km (4:24 / km) +10m 4:22 / km
ahr:154 max:164 shoes: Blue Nike Pegasus Trail 36

Steady round Marston Ferry. Iced and elevated ankle lots yesterday and today and it’s a bit swollen and a little stiff but not at all sore so just gonna crack on. Felt brill tonight.

S&C 1:00:00 [1]

S&C (Drills) 30:00 [0]

Running 11:35 intensity: (24 @1) + (8:56 @2) + (2:15 @3) 2.38 km (4:52 / km) +10m 4:46 / km
ahr:143 max:154 shoes: Black Nike Pegasus 36

8 PM

Stretching 20:00 [0]

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