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Training Log Archive: gracemolloy

In the 7 days ending Sep 20:

activity # timemileskm+m
  Running 8 7:48:49 54.52(8:36) 87.75(5:21) 1791
  S&C2 2:00:00
  Orienteering 1 1:01:52 4.78(12:57) 7.69(8:03) 205
  Stretching 2 40:00
  Total10 11:30:41 59.3 95.44 1996
  [1-5]10 10:50:41

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MoTuWeThFrSaSu

Sunday Sep 20 #

10 AM

Running 11:36 intensity: (32 @1) + (10:41 @2) + (23 @3) 1.97 km (5:54 / km) +69m 5:01 / km
ahr:142 max:163 shoes: NVii Crazy Lite XXC

Running 1:07:57 intensity: (22 @1) + (1:15 @2) + (8:24 @3) + (57:53 @4) + (3 @5) 11.78 km (5:46 / km) +825m 4:16 / km
ahr:174 max:186 shoes: NVii Crazy Lite XXC

Scottish uphill champs
My first running race since February and it was so good to be back. It strung out reasonably quickly and, apart from a few swaps, the positions around me were pretty consistent from a couple of km in. Felt good on the gradual stuff and the main climb was brute but I really haven’t done anything like that in a long time and I seemed to be moving at least as well as most of the people around me. Ended up 6th woman and 2nd u23 - haven’t raced against most of the girls before so didn’t know what to aim for but I’m happy with that. Glorious views and enjoyed the whole experience.

Running 40:17 intensity: (33 @1) + (39:14 @2) + (30 @3) 7.11 km (5:40 / km)
ahr:141 max:160 shoes: NVii Crazy Lite XXC

Friday Sep 18 #

1 PM

Running 1:00:01 intensity: (21 @1) + (58:47 @2) + (53 @3) 12.06 km (4:59 / km) +154m 4:41 / km
ahr:144 max:163 shoes: Pink Nike Pegasus 36

Easy Braids with Tom.

Thursday Sep 17 #

3 PM

Running 15:55 intensity: (2:25 @1) + (13:30 @2) 3.06 km (5:12 / km) +65m 4:42 / km
ahr:130 max:144 shoes: Pink Nike Pegasus 36

Orienteering 1:01:52 intensity: (1:09 @1) + (59:36 @2) + (1:07 @3) 7.69 km (8:03 / km) +205m 7:06 / km
ahr:142 max:163 shoes: NVii Forest 1 Teal

Training at Polmaise
Kept it very chill and avoided getting lost in the rhododendrons. Sluggish on the o technique.

Running 10:28 intensity: (17 @1) + (10:11 @2) 2.04 km (5:08 / km) +40m 4:40 / km
ahr:139 max:155 shoes: NVii Forest 1 Teal

9 PM

S&C 1:00:00 [1]

Stretching 20:00 [0]

Wednesday Sep 16 #

10 AM

Running 13:58 intensity: (25 @1) + (13:33 @2) 2.9 km (4:49 / km)
ahr:143 max:150 shoes: White Nike Peg Turbo 2

Running (Intervals) 30:39 intensity: (37 @1) + (12:50 @2) + (7:02 @3) + (10:09 @4) + (1 @5) 7.03 km (4:22 / km)
ahr:157 max:184 shoes: White Nike Peg Turbo 2

Session at livi track
6x 1km (2 mins walk)
First time on the track since pre-lockdown and probably my best ever session. Wanted to try to run under 3:30 for all the reps and not blow up after the first rep. Felt comfy on the first 2, pushing on 3 and 4 and then the last 2 were a grind. Very happy with that. Eddie (always one to speak facts) told me I could run 5km at whatever I averaged on this session so watch out for a 17:15 coming soon.
3:27,23,27,28,28,27

Running 10:03 intensity: (17 @1) + (9:46 @2) 2.23 km (4:30 / km)
ahr:148 max:156 shoes: White Nike Peg Turbo 2

2 PM

Running 24:41 intensity: (1:22 @1) + (23:18 @2) + (1 @3) 4.09 km (6:02 / km) +56m 5:39 / km
ahr:140 max:158 shoes: NVii Forest 2 Teal

Hanging.
7 PM

Running 23:54 intensity: (11 @1) + (22:55 @2) + (48 @3) 4.06 km (5:53 / km) +54m 5:31 / km
ahr:149 max:162 shoes: NVii Forest 2 Teal

Collecting.

Tuesday Sep 15 #

11 AM

Running 1:26:41 intensity: (1:02 @1) + (1:25:39 @2) 16.61 km (5:13 / km) +265m 4:50 / km
ahr:140 max:156 shoes: Black Nike Pegasus Trail 36

Easy Muiravonside and Beecraigs combo.
9 PM

S&C 1:00:00 [1]

Gym is back open. Mega gains pending.

Stretching 20:00 [0]

Monday Sep 14 #

11 AM

Running 1:12:39 intensity: (3:16 @1) + (1:09:09 @2) + (14 @3) 12.81 km (5:40 / km) +262m 5:09 / km
ahr:137 max:161 shoes: Black Nike Pegasus Trail 36

Easy Beecraigs.

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