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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gracemolloy

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running 8 7:14:07 55.0(7:54) 88.52(4:54) 530
  S&C2 2:30:00
  Stretching 2 40:00
  Total10 10:24:07 55.0 88.52 530
  [1-5]9 9:14:07

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MoTuWeThFrSaSu

Sunday Nov 24 #

10 AM

Running 2:00:00 intensity: (3:42 @1) + (1:13:22 @2) + (42:56 @3) 23.45 km (5:07 / km) +240m 4:52 / km
ahr:148 max:159 shoes: Blue Nike Pegasus Trail 36

Easyish Shotover with a good gang.

Saturday Nov 23 #

8 AM

Running 13:28 intensity: (1:51 @1) + (11:37 @2) 2.69 km (5:01 / km) +3m 4:59 / km
ahr:139 max:148 shoes: Black Nike Pegasus 36

Shake oot.
11 AM

Running 13:41 intensity: (2:15 @1) + (11:13 @2) + (13 @3) 2.73 km (5:01 / km) +16m 4:52 / km
ahr:141 max:152 shoes: Blue Nike Pegasus Trail 36

Running 17:28 intensity: (18 @1) + (20 @2) + (39 @3) + (4:41 @4) + (11:30 @5) 4.38 km (3:59 / km) +26m 3:52 / km
ahr:179 max:191

Liverpool Cross Challenge 31st U20 56th including U17s
Dunno how I feel about this cause I don’t know enough people to judge it off people and too muddy to judge off pace. But felt like I fatigued too quickly but then also didn’t push myself hard enough. Didn’t taper cause was just using it as a hard session and a fun day out. All just experience. In the battle of the orienteers I got narrowly beaten by Pippa and utterly ruined by Megan lol (who came 3rd and gets a GB best so that’s a class effort).

Running 8:00 intensity: (27 @2) + (1:25 @3) + (6:08 @4) 2.0 km (4:00 / km) +6m 3:56 / km
ahr:168 max:179 shoes: Blue Nike Pegasus Trail 36

2km at 4s just to add some more quality volume. Just did this on the cycle path about 10-15 mins after the race finished.

Running 15:20 intensity: (1:00 @1) + (10:01 @2) + (4:19 @3) 3.0 km (5:07 / km) +11m 5:01 / km
ahr:143 max:154 shoes: Blue Nike Pegasus Trail 36

Friday Nov 22 #

11 AM

Running 45:38 intensity: (2:12 @1) + (43:26 @2) 9.13 km (5:00 / km) +10m 4:58 / km
ahr:140 max:149

Easy Marston Ferry.

Thursday Nov 21 #

4 PM

S&C 1:00:00 [1]

Kept it light.

Stretching 20:00 [0]

Wednesday Nov 20 #

6 PM

Running 15:03 intensity: (37 @1) + (14:26 @2) 3.09 km (4:52 / km)
ahr:140 max:149 shoes: Black Nike Pegasus 36

Running (Intervals) 29:59 intensity: (2:29 @3) + (20:32 @4) + (6:58 @5) 7.59 km (3:57 / km)
ahr:170 max:184 shoes: Black Nike Pegasus 36

8:00 (2:00) [4x500 (1:00)] (2:00) 8:00
On the track tonight. Good grind. Basically just took lap/rep about with Claire which worked nicely. Comfortably past 2.2km on the first 8 and just scraped it on the second. Average 1:41 for the 500s. Recoveries ~6:30s.

Running 11:20 intensity: (21 @1) + (9:03 @2) + (1:56 @3) 2.32 km (4:53 / km)
ahr:143 max:155 shoes: Black Nike Pegasus 36

Tuesday Nov 19 #

3 PM

Running 1:31:14 intensity: (40 @1) + (1:16:20 @2) + (14:14 @3) 17.45 km (5:14 / km) +192m 4:57 / km
ahr:142 max:161 shoes: Blue Nike Pegasus Trail 36

Easy shotover.

Monday Nov 18 #

2 PM

Running 16:00 intensity: (55 @1) + (13:42 @2) + (1:23 @3) 3.3 km (4:51 / km) +3m 4:50 / km
ahr:140 max:152 shoes: Black Nike Pegasus 36

Went for a sports massage.

Running 13:17 intensity: (54 @1) + (12:23 @2) 2.72 km (4:53 / km) +12m 4:47 / km
ahr:137 max:149 shoes: Black Nike Pegasus 36

4 PM

Running 12:08 intensity: (23 @1) + (9:34 @2) + (2:11 @3) 2.38 km (5:06 / km)
ahr:140 max:155 shoes: Black Nike Pegasus 36

S&C 1:00:00 [1]

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

Running 11:31 intensity: (25 @1) + (10:39 @2) + (27 @3) 2.29 km (5:02 / km) +12m 4:54 / km
ahr:142 max:154 shoes: Black Nike Pegasus 36

8 PM

Stretching 20:00 [0]

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