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Training Log Archive: gracemolloy

In the 7 days ending Oct 4:

activity # timemileskm+m
  Running 9 6:49:56 48.22(8:30) 77.6(5:17) 1069
  Orienteering 2 2:10:39 8.64(15:08) 13.9(9:24) 538
  S&C1 1:00:00
  Stretching 1 20:00
  Total10 10:20:35 56.86 91.5 1608
  [1-5]10 10:00:35

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MoTuWeThFrSaSu

Sunday Oct 4 #

11 AM

Running 17:52 intensity: (30 @1) + (13:29 @2) + (3:53 @3) 2.98 km (6:00 / km) +62m 5:26 / km
ahr:150 max:165 shoes: NVii Forest 1 Teal

Orienteering 1:28:54 intensity: (16 @1) + (3:06 @2) + (36:39 @3) + (48:18 @4) + (35 @5) 8.98 km (9:54 / km) +370m 8:12 / km
ahr:170 max:190 shoes: NVii Forest 1 Teal

UKEOL Long - Graythwaite
I was really up for a proper long and didn't mind too much that I'd already run on Graythwaite in the junior selections as it's such a good area but did mean I was non-comp. Happy with my route on the first long leg to 2 but messed up in the circle as I'd misread the description. Similar story on the next longer leg to 4 but a bigger mistake at the end and found the boys pivot control. Messed up 5 and then decent through the butterfly until Laura and Spongey lead me astray to 11. Then managed to make a right hash of finding the pivot control (for the 3rd time) before finally getting to leave the green. Of course the only shared control site with the junior races was going to be the one I lost 10 mins on but this time I nailed it. All good until we headed back into the green and I didn't read the contours properly or look at my compass so binned some more time and Cecilie caught me. Really confused at 17 and then got my leg snared by brambles and nose dived into a water hole so got a complete soaking witnessed by Cecilie. So a pretty similar story to the middle - lots of mistakes but felt physically good and very enjoyable. Probably enough of Graythwaite for a bit.

Running 13:40 intensity: (9 @1) + (12:56 @2) + (35 @3) 2.3 km (5:57 / km) +30m 5:35 / km
ahr:149 max:167 shoes: NVii Forest 1 Teal

Saturday Oct 3 #

7 AM

Running 17:57 intensity: (21 @1) + (17:36 @2) 3.51 km (5:07 / km) +28m 4:55 / km
ahr:139 max:154 shoes: Pink Nike Pegasus 36

Pre-travel.
1 PM

Running 20:23 intensity: (6:15 @2) + (11:18 @3) + (2:50 @4) 2.93 km (6:57 / km) +197m 5:12 / km
ahr:162 max:176 shoes: NVii Forest 1 Teal

Orienteering 41:45 intensity: (1 @2) + (3:32 @3) + (34:09 @4) + (4:03 @5) 4.92 km (8:29 / km) +168m 7:15 / km
ahr:178 max:189 shoes: NVii Forest 1 Teal

UKEOL middle - Rusland Beeches
This was proper nails and my o technique was very much not up to it lol. Lost a minute on 2 and then was cleanish till 9 but moving a bit slower than Sarah who was flying. Then lost 1:30 at 9 messing about just too high and Cecilie caught me. We then caught Fiona and I lead through the next few. I was too low to 14 and suddenly the other two were no longer behind me and I didn't really know where I was. Relocated and found it but 2:30 gone there. Another 30s on each of 15 and 17 and then clean to the end. So overall a bit of a shambles but nice to do some tricky o with some good competition. Some good nav at points but never really felt like I was on it and the lakes is so punishing on time loss.

Running 19:05 intensity: (22 @1) + (11:22 @2) + (7:21 @3) 3.17 km (6:02 / km) +61m 5:30 / km
ahr:154 max:167 shoes: NVii Forest 1 Teal

Friday Oct 2 #

8 AM

Running 56:12 intensity: (46 @1) + (51:06 @2) + (4:20 @3) 10.9 km (5:09 / km) +74m 4:59 / km
ahr:146 max:162 shoes: Black Nike Pegasus Trail 36

Easy Avon and loch. I’ve been clinging on to the vest and shorts but this morning I was properly cold so might have to give in.

Thursday Oct 1 #

2 PM

Running 51:07 intensity: (19 @1) + (49:12 @2) + (1:36 @3) 10.11 km (5:03 / km) +133m 4:45 / km
ahr:147 max:165 shoes: Black Nike Pegasus Trail 36

Easyish along the grottiest bit of the Fife Coastal path from Kirkcaldy. Was meant to be going surfing but there were no waves, hence the weird route.

Wednesday Sep 30 #

10 AM

Running 1:09:00 intensity: (3:00 @1) + (1:06:00 @2) 12.5 km (5:31 / km) +250m 5:01 / km
shoes: Black Nike Pegasus Trail 36

Easy Beecraigs.

Tuesday Sep 29 #

10 AM

Running 20:42 intensity: (29 @1) + (20:13 @2) 4.33 km (4:47 / km)
ahr:141 max:150 shoes: White Nike Peg Turbo 2

Running 16:35 intensity: (18 @1) + (16:17 @2) 3.47 km (4:47 / km)
ahr:143 max:155 shoes: White Nike Peg Turbo 2

Running 10:23 intensity: (1:00 @3) + (4:23 @4) + (5:00 @5) 3.0 km (3:28 / km)
ahr:180 max:192 shoes: White Nike Peg Turbo 2

3km TT at livi track
Fancied giving 3km a crack instead of doing a normal session and Pete agreed to pace a 10:00 3km which was a somewhat ambitious target. Was feeling good through the 1st km but then start to drop off and went through 1500m in 5:05. Started really slowing after that and the fight went really but finished it off in 10:23 so 5:18 for the second 1500m. Not bad on the back of a fat week but can go a lot faster. Also just made up the HR data as it was well off.
6 PM

Running 33:28 intensity: (2:54 @2) + (30:34 @3) 6.36 km (5:16 / km) +84m 4:56 / km
ahr:133 max:150 shoes: Pink Nike Pegasus 36

Easy Parkley Craigs.

Monday Sep 28 #

9 AM

Running 1:03:32 intensity: (1:10 @1) + (1:02:22 @2) 12.05 km (5:16 / km) +151m 4:58 / km
ahr:140 max:154 shoes: Pink Nike Pegasus 36

Easy golf course, Avon and loch.
9 PM

S&C 1:00:00 [1]

Stretching 20:00 [0]

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