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Training Log Archive: gracemolloy

In the 7 days ending Mar 29:

activity # timemileskm+m
  Running 6 6:24:42 45.11(8:32) 72.59(5:18) 939
  S&C2 2:30:00
  Orienteering 2 1:37:01 8.45(11:29) 13.6(7:08) 486
  Stretching 2 40:00
  Total8 11:11:43 53.55 86.19 1425
  [1-5]8 10:01:43

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MoTuWeThFrSaSu

Sunday Mar 29 #

10 AM

Running 2:00:42 intensity: (3:42 @1) + (1:46:21 @2) + (10:39 @3) 23.0 km (5:15 / km) +247m 4:59 / km
ahr:146 max:162 shoes: Blue Nike Pegasus Trail 36

Easy Muiravonside, Avon, loch. The weaker of the two main long run from home routes.

Saturday Mar 28 #

11 AM

Running 20:25 intensity: (16 @1) + (20:09 @2) 4.01 km (5:05 / km)
ahr:143 max:151 shoes: Black Nike Pegasus 36

Running 30:00 intensity: (21 @1) + (4:14 @2) + (1:16 @3) + (20:23 @4) + (3:46 @5) 7.56 km (3:58 / km)
ahr:174 max:184 shoes: Black Nike Pegasus 36

30 tempo on the canal.
Felt class, never digging, happy days.

Running 20:04 intensity: (15 @1) + (19:49 @2) 4.0 km (5:01 / km) +25m 4:52 / km
ahr:153 max:159 shoes: Black Nike Pegasus 36

Thursday Mar 26 #

10 AM

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

S&C 1:00:00 [1]

Stretching 20:00 [0]

3 PM

Running 21:56 intensity: (30 @1) + (21:26 @2) 4.03 km (5:27 / km) +16m 5:20 / km
ahr:145 max:154 shoes: NVii Terra Navy

Running (Intervals) 21:47 intensity: (20 @1) + (7:07 @2) + (9:23 @3) + (4:57 @4) 4.82 km (4:31 / km) +32m 4:22 / km
ahr:160 max:176 shoes: NVii Terra Navy

Leisure centre speed session with Pete
4x [2 (1) 1 (2)]
Enjoyed this actually quite a lot.

Running 16:09 intensity: (55 @1) + (13:40 @2) + (1:34 @3) 2.95 km (5:28 / km) +34m 5:11 / km
ahr:146 max:165 shoes: NVii Terra Navy

Wednesday Mar 25 #

11 AM

Running 15:14 intensity: (47 @1) + (14:27 @2) 2.47 km (6:09 / km) +16m 5:58 / km
ahr:140 max:154 shoes: NVii Terra Navy

Orienteering 35:54 intensity: (24 @1) + (30:21 @2) + (5:09 @3) 5.41 km (6:38 / km) +71m 6:14 / km
ahr:152 max:170 shoes: NVii Terra Navy

Middle on Beecraigs East.

Running 12:24 intensity: (25 @1) + (11:30 @2) + (29 @3) 2.5 km (4:58 / km)
ahr:141 max:169 shoes: NVii Terra Navy

Tuesday Mar 24 #

3 PM

Running 23:08 intensity: (57 @1) + (22:01 @2) + (10 @3) 4.08 km (5:41 / km) +69m 5:14 / km
ahr:145 max:159 shoes: NVii Forest 2 Teal

Running (Intervals) 44:36 intensity: (8 @1) + (16:23 @2) + (15:39 @3) + (12:26 @4) 6.42 km (6:57 / km) +387m 5:20 / km
ahr:160 max:176 shoes: NVii Forest 2 Teal

7xWitches Craig (hard up 0.43km +55, jog down 0.49km)
Big big grind but good to get it done.
2:55, 3:05, 3:15, 3:17, 3:20, 3:20, 3:18

Running (Intervals) 3:21 intensity: (2:26 @2) + (55 @3) 0.32 km (10:28 / km) +40m 6:27 / km
ahr:153 max:163 shoes: NVii Forest 2 Teal

4x15s hill sprints.

Running 17:22 intensity: (27 @1) + (9:19 @2) + (6:20 @3) + (1:16 @4) 3.03 km (5:43 / km) +29m 5:28 / km
ahr:155 max:174 shoes: NVii Forest 2 Teal

Monday Mar 23 #

10 AM

S&C 1:00:00 [1]

Turns out the only thing more dull than S&C at the gym is S&C at home.

Stretching 20:00 [0]

4 PM

Running 8:23 intensity: (59 @1) + (7:24 @2) 1.69 km (4:58 / km) +13m 4:47 / km
ahr:140 max:158 shoes: NVii Forest 2 Teal

Orienteering 1:01:07 intensity: (14 @1) + (19:54 @2) + (36:20 @3) + (4:39 @4) 8.19 km (7:28 / km) +415m 5:57 / km
ahr:161 max:181 shoes: NVii Forest 2 Teal

Dumyat with Pete.

Running 9:11 intensity: (5 @1) + (6:44 @2) + (2:08 @3) + (14 @4) 1.7 km (5:24 / km) +30m 4:58 / km
ahr:153 max:177 shoes: NVii Forest 2 Teal

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