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Training Log Archive: gracemolloy

In the 7 days ending Apr 5:

activity # timemileskm+m
  Running 6 7:32:59 56.83(7:58) 91.46(4:57) 1103
  S&C3 2:30:00
  Cross Training1 2:02:13
  Stretching 2 40:00
  Total10 12:45:12 56.83 91.46 1103
  [1-5]9 11:35:12

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MoTuWeThFrSaSu

Sunday Apr 5 #

2 PM

Running 2:12:05 intensity: (1:28 @1) + (2:04:39 @2) + (5:58 @3) 25.69 km (5:08 / km) +298m 4:52 / km
ahr:146 max:164 shoes: Blue Nike Pegasus Trail 36

Easy out to Muiravonside and then exploring a loop beyond the park which was okay. Bit further than I thought.

Saturday Apr 4 #

3 PM

Running 1:13:51 intensity: (50 @1) + (13:52 @2) + (40:14 @3) + (18:55 @4) 15.65 km (4:43 / km) +293m 4:19 / km
ahr:163 max:176 shoes: NVii Terra Navy

Bit of a punter run just kinda went medium hard the whole time around Beecraigs.

Friday Apr 3 #

10 AM

Cross Training (Cycling) 2:02:13 intensity: (1:05:14 @1) + (56:20 @2) + (39 @3)
ahr:123 max:165

34.12 +298m
On the mountain bikes with Pete and Mum. Over to Blackness woods, along the shore front to the new trails at Kinneil and then over the hill home.

Thursday Apr 2 #

9 AM

Running 15:30 intensity: (2:34 @1) + (12:56 @2) 3.0 km (5:10 / km)
ahr:140 max:148 shoes: Black Nike Pegasus 36

Running 18:03 intensity: (48 @3) + (8:13 @4) + (9:02 @5) 5.0 km (3:37 / km)
ahr:177 max:186 shoes: Black Nike Pegasus 36

Well that was a lot of pain not to break 18. This was my effort for the Scottish Virtual Road Relays.
Classic out and back on the canal, took the headwind on the way out and tailwind on the way back. Was going okay but then let it slip a bit on the 3rd km and couldn’t quite get the job done. Still faster than I’ve run before so actually quite pleased with it.
3:42,39,40,31,31

Running 13:56 intensity: (8:42 @2) + (5:14 @3) 2.69 km (5:11 / km)
ahr:155 max:163 shoes: Black Nike Pegasus 36

5 PM

S&C 1:00:00 [1]

Stretching 20:00 [0]

Wednesday Apr 1 #

11 AM

Running 1:08:02 intensity: (2:01 @1) + (45:42 @2) + (20:19 @3) 12.13 km (5:37 / km) +250m 5:05 / km
ahr:152 max:166 shoes: Blue Nike Pegasus Trail 36

Easy Beecraigs.

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

Tuesday Mar 31 #

11 AM

Running 21:30 intensity: (2:27 @1) + (19:03 @2) 4.27 km (5:02 / km) +16m 4:56 / km
ahr:137 max:155 shoes: NVii Terra Navy

Running (Intervals) 33:02 intensity: (11 @1) + (1:39 @2) + (12:00 @3) + (17:37 @4) + (1:35 @5) 7.9 km (4:11 / km) +54m 4:03 / km
ahr:172 max:184 shoes: NVii Terra Navy

Leisure centre grass loop
5x 5 (2)
Felt very heavy warming up but actually a good session and hit better paces than expected.
3:47,45,48,48,48

Running 14:47 intensity: (18 @1) + (1:05 @2) + (10:23 @3) + (3:01 @4) 2.93 km (5:03 / km) +30m 4:48 / km
ahr:165 max:174 shoes: NVii Terra Navy

Monday Mar 30 #

10 AM

S&C 1:00:00 [1]

4 PM

Running 1:02:13 intensity: (4:23 @1) + (57:50 @2) 12.2 km (5:06 / km) +162m 4:47 / km
ahr:139 max:157 shoes: Black Nike Pegasus 36

Easy Parkley Craigs and golf course.
7 PM

Stretching 20:00 [0]

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