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Training Log Archive: gracemolloy

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running 9 8:02:12 60.54(7:58) 97.44(4:57) 367
  S&C2 2:30:00
  Stretching 2 40:00
  Total11 11:12:12 60.54 97.44 367
  [1-5]10 10:02:12

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MoTuWeThFrSaSu

Sunday Feb 16 #

10 AM

Running 1:41:37 intensity: (54:54 @2) + (46:43 @3) 20.95 km (4:51 / km) +182m 4:39 / km
ahr:157 max:170

Boars Hill
An unpleasantly fast first 40 hanging onto the quick group due to a lack of medium paced people before Claire, Paulin and I decided to drop and it was a lot more pleasant from then on.

Saturday Feb 15 #

10 AM

Running 18:04 intensity: (32 @1) + (17:32 @2) 3.51 km (5:09 / km) +6m 5:07 / km
ahr:146 max:154 shoes: Blue Nike Pegasus Trail 36

Running (Intervals) 25:59 intensity: (23 @1) + (16 @2) + (1:18 @3) + (22:11 @4) + (1:51 @5) 6.26 km (4:09 / km)
ahr:176 max:188

EH session
6,5,4,3,2,1 all (1)
Sloppy and windy but good grind.

Running 4:39 intensity: (3:03 @2) + (1:36 @3) 0.74 km (6:16 / km)
ahr:154 max:169

Getting quick 4x15s at a time.

Running 16:52 intensity: (12:43 @2) + (4:09 @3) 3.34 km (5:03 / km) +8m 4:59 / km
ahr:152 max:163 shoes: Blue Nike Pegasus Trail 36

Friday Feb 14 #

1 PM

Running 1:00:49 intensity: (31 @1) + (1:00:18 @2) 12.2 km (4:59 / km) +16m 4:57 / km
ahr:146 max:156 shoes: Blue Nike Pegasus Trail 36

<3 easy port meadow <3

Thursday Feb 13 #

4 PM

S&C 1:00:00 [2]

Stretching 20:00 [0]

Wednesday Feb 12 #

1 PM

Running 17:09 intensity: (14 @1) + (16:55 @2) 3.68 km (4:40 / km)
ahr:147 max:158 shoes: Black Nike Pegasus 36

Running (Intervals) 27:00 intensity: (21 @2) + (5:26 @3) + (19:23 @4) + (1:50 @5) 6.73 km (4:01 / km) +16m 3:58 / km
ahr:174 max:185 shoes: Black Nike Pegasus 36

Uni parks session
12 (1:30) 8 (1:30) 4
Felt so much better than when we did this session 3 weeks ago. Nothing special but first session of the term I’ve actually felt good. Happy days.
Paces: 3:41, 3:39, 3:35

Running 5:34 intensity: (4 @1) + (2:35 @2) + (2:03 @3) + (52 @4) 0.73 km (7:39 / km)
ahr:159 max:176 shoes: Black Nike Pegasus 36

4x15s strides, feeling very zingy.

Running 14:02 intensity: (11 @1) + (13:51 @2) 2.64 km (5:18 / km) +11m 5:12 / km
ahr:146 max:155

4 PM

Running 37:26 intensity: (4 @1) + (37:22 @2) 6.37 km (5:53 / km) +24m 5:46 / km
ahr:137 max:148

An unnecessary double but offered to chum a college friend which was very nice.

Tuesday Feb 11 #

1 PM

Running 10:10 intensity: (9:21 @2) + (49 @3) 2.12 km (4:48 / km)
ahr:145 max:159 shoes: Black Nike Pegasus 36

To Iffley.
2 PM

Running 1:21:26 intensity: (1:23 @1) + (1:18:55 @2) + (1:08 @3) 16.42 km (4:58 / km) +72m 4:51 / km
ahr:147 max:182 shoes: Black Nike Pegasus 36

Easy explore round Bagley Wood. Nice enough.

Monday Feb 10 #

10 AM

Running 39:21 intensity: (1:00 @1) + (38:21 @2) 7.42 km (5:18 / km) +23m 5:13 / km
ahr:144 max:156 shoes: Blue Nike Pegasus Trail 36

Very easy slip slide around muddy fields.
4 PM

Running 11:00 intensity: (27 @1) + (10:33 @2) 2.16 km (5:06 / km)
ahr:137 max:146 shoes: Black Nike Pegasus 36

S&C 1:00:00 [2]

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

Running 11:04 intensity: (31 @1) + (10:33 @2) 2.18 km (5:05 / km) +10m 4:58 / km
ahr:137 max:148 shoes: Black Nike Pegasus 36

8 PM

Stretching 20:00 [0]

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