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Training Log Archive: gracemolloy

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running 7 7:26:47 56.09(7:58) 90.26(4:57) 556
  S&C2 2:30:00
  Stretching 2 40:00
  Total9 10:36:47 56.09 90.26 556
  [1-5]7 9:26:47

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MoTuWeThFrSaSu

Sunday Jan 26 #

1 PM

Running 1:30:30 intensity: (36:38 @2) + (53:52 @3) 18.11 km (5:00 / km) +205m 4:44 / km
ahr:161 max:174

A very nice outing to Boars Hill with Zac. Skipped the club long run after being stuck in A&E till half 5 with a mate with a broken wrist.

Saturday Jan 25 #

10 AM

Running 21:48 intensity: (18 @1) + (19:00 @2) + (2:30 @3) 4.21 km (5:11 / km) +39m 4:57 / km
ahr:149 max:159 shoes: Blue Nike Pegasus Trail 36

Running (Intervals) 23:53 intensity: (1:08 @2) + (1:24 @3) + (20:39 @4) + (42 @5) 5.36 km (4:28 / km) +115m 4:02 / km
ahr:174 max:185

South parks session
2 hilly loops 2.64km with 90s off
Okay rep 1 (4:05) and big suffer on rep 2 (4:22).

Running (Intervals) 4:33 intensity: (1:30 @2) + (3:01 @3) + (2 @4) 0.8 km (5:41 / km) +43m 4:29 / km
ahr:158 max:175

4x hill sprides.

Running 25:18 intensity: (1:00 @1) + (19:00 @2) + (5:18 @3) 4.71 km (5:22 / km) +30m 5:12 / km
ahr:151 max:168 shoes: Blue Nike Pegasus Trail 36

Bit extended as there was a gate closed.

Friday Jan 24 #

10 AM

S&C 1:00:00 [2]

Running 1:00:00 intensity: (54:39 @2) + (5:21 @3) 12.0 km (5:00 / km) +36m 4:56 / km
ahr:151 max:158 shoes: Black Nike Pegasus 36

Easy Iffley lock and Christchurch meadow.
5 PM

Stretching 20:00 [0]

Wednesday Jan 22 #

1 PM

Running 20:08 intensity: (36 @1) + (16:49 @2) + (2:43 @3) 4.15 km (4:51 / km) +12m 4:47 / km
ahr:153 max:160 shoes: Black Nike Pegasus 36

Running (Intervals) 30:24 intensity: (1:05 @2) + (6:15 @3) + (22:49 @4) + (15 @5) 7.1 km (4:17 / km) +16m 4:14 / km
ahr:175 max:186 shoes: Black Nike Pegasus 36

Session at uni parks
4x15s strides, 12 mins (2) 8 (2) 4 (2)
Got dropped on the 12 but still moving okay (3:47s) but then died a horrible death on the 8 (3:55s) before picking it up on the last rep (3:27s).

Running (Intervals) 4:10 intensity: (50 @2) + (3:02 @3) + (18 @4) 0.69 km (6:02 / km)
ahr:162 max:182 shoes: Black Nike Pegasus 36

4x 15s sprints.

Running 11:00 intensity: (6 @1) + (1:13 @2) + (9:34 @3) + (7 @4) 2.38 km (4:37 / km)
ahr:163 max:174 shoes: Black Nike Pegasus 36

Tuesday Jan 21 #

2 PM

Running 1:29:08 intensity: (35 @1) + (1:25:31 @2) + (3:02 @3) 17.5 km (5:06 / km) +22m 5:04 / km
ahr:150 max:162 shoes: Blue Nike Pegasus Trail 36

Easy port meadow then down the river to Christ church meadow. Very nice again.

Monday Jan 20 #

11 AM

Running 43:06 intensity: (34 @1) + (34:56 @2) + (7:36 @3) 8.74 km (4:56 / km) +22m 4:52 / km
ahr:151 max:162 shoes: Black Nike Pegasus 36

Easy round Iffley lock. Lovely day made all the more lovely by a cancelled lecture.
4 PM

Running 11:51 intensity: (27 @1) + (11:24 @2) 2.34 km (5:04 / km) +2m 5:03 / km
ahr:142 max:152 shoes: Black Nike Pegasus 36

S&C 1:00:00 [1]

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

Running 10:58 intensity: (19 @1) + (10:39 @2) 2.18 km (5:02 / km) +14m 4:52 / km
ahr:148 max:159 shoes: Black Nike Pegasus 36

8 PM

Stretching 20:00 [0]

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