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Training Log Archive: gracemolloy

In the 7 days ending Dec 1:

activity # timemileskm+m
  Running 6 5:26:22 41.8(7:49) 67.26(4:51) 554
  S&C2 2:20:00
  Stretching 2 40:00
  Total7 8:26:22 41.8 67.26 554
  [1-5]7 7:16:22

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MoTuWeThFrSaSu

Sunday Dec 1 #

11 AM

Running 1:16:11 intensity: (2:13 @1) + (45:16 @2) + (28:42 @3) 15.41 km (4:57 / km) +144m 4:43 / km
ahr:148 max:159

Varsity course recce/taper long run.

Saturday Nov 30 #

8 AM

Running 21:29 [2] 4.34 km (4:57 / km) +47m 4:42 / km
shoes: Blue Nike Pegasus Trail 36

Apologies to Mum and anyone else who was stressed by my 5 days absence.

Running 32:32 [4] 7.03 km (4:38 / km) +204m 4:02 / km
shoes: Blue Nike Pegasus Trail 36

Hills session at South Parks with a couple of girls who weren’t racing today
4x15s (recovery back down) (90s) 2km loop (90s) 4x45s (2:30) 2km loop
Still not 100% healthy but that went about as good as I hoped. Feeling okay on the ups and enjoyed running the descents hard. All recoveries at a slow jog 5:30-6:00/km. Ground was properly frozen so I couldn’t wear spikes but I earned my Frosty badge wooooo.

Running 3:18 [3] 0.67 km (4:57 / km)
shoes: Blue Nike Pegasus Trail 36

4x15s flat strides.

Running 25:21 [2] 4.75 km (5:20 / km) +62m 5:01 / km
shoes: Blue Nike Pegasus Trail 36

Friday Nov 29 #

7 AM

Running 58:41 intensity: (2:34 @1) + (56:07 @2) 12.1 km (4:51 / km) +24m 4:48 / km
ahr:142 max:148 shoes: Black Nike Pegasus 36

Easy with Claire round Iffley lock. Stunning morning but my hands were completely numb.

Thursday Nov 28 #

5 PM

Running 51:15 intensity: (5:10 @1) + (46:05 @2) 10.38 km (4:56 / km) +45m 4:50 / km
ahr:140 max:148 shoes: Black Nike Pegasus 36

Decided I was well enough to run again after taking a couple of days off. Easy club run on a dreadful route round Iffley.

Wednesday Nov 27 #

7 PM

S&C 50:00 [2]

Stretching 20:00 [0]

Monday Nov 25 #

7 AM

Running 32:42 intensity: (26 @1) + (3:22 @2) + (25:36 @3) + (3:18 @4) 7.51 km (4:21 / km) +15m 4:19 / km
ahr:158 max:166 shoes: Black Nike Pegasus 36

Steady Marston Ferry road. Had felt kinda ill since Saturday morning but properly grim today. Time for a break.
4 PM

Running 11:28 intensity: (36 @1) + (10:52 @2) 2.34 km (4:54 / km) +3m 4:52 / km
ahr:140 max:149 shoes: Black Nike Pegasus 36

S&C 1:00:00 [2]

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

Running 13:25 intensity: (10:43 @2) + (2:42 @3) 2.74 km (4:54 / km) +10m 4:49 / km
ahr:144 max:155 shoes: Black Nike Pegasus 36

Stretching 20:00 [0]

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