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Training Log Archive: gracemolloy

In the 7 days ending Oct 18:

activity # timemileskm+m
  Running 9 7:49:50 59.65(7:53) 95.99(4:54) 345
  Football3 2:30:00
  S&C2 1:30:00
  Total12 11:49:50 59.65 95.99 345

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MoTuWeThFrSaSu

Sunday Oct 18 #

8 AM

Running 1:25:08 intensity: (25 @1) + (1:24:30 @2) + (13 @3) 16.67 km (5:06 / km) +171m 4:51 / km
ahr:143 max:163 shoes: Black Nike Pegasus Trail 36

Easy solo Shotover. Waiting on a pal getting test results so I’m not isolating but decided it was still best to give football training and the official run a miss.

Saturday Oct 17 #

10 AM

Running 21:13 intensity: (27 @1) + (20:46 @2) 4.08 km (5:12 / km)
ahr:146 max:156 shoes: White Nike Peg Turbo 2

Running 24:17 [4] 6.56 km (3:42 / km) +24m 3:38 / km
shoes: White Nike Peg Turbo 2

Uni parks TT
Solid stuff. Set off in groups of 3 and I was with Flo and Alex and I lead our group through the first two laps before Alex called it a day and Flo dropped off slightly. Nice to have Colm come through on the last lap after catching the minute but mostly solo from there. Should’ve worked harder on the 3rd and 5th kms with the hill (also in the first but first km is free) but other than that ntb.
3:35,34,48,41,53,42,41(0.56km)

Running 15:56 [2] 3.18 km (5:01 / km) +7m 4:57 / km
shoes: White Nike Peg Turbo 2

Friday Oct 16 #

7 AM

Running 27:44 intensity: (1:57 @1) + (25:33 @2) + (14 @3) 5.2 km (5:20 / km)
ahr:139 max:159 shoes: Pink Nike Pegasus 36

Being a running buddy to a wee girl once a week so did a warm up, then 4x(1 min run, 1 min hard (sub 4s, she’s quick), 1 min walk) then a cool down.
9 AM

Running 59:49 intensity: (20 @1) + (59:29 @2) 11.57 km (5:10 / km) +58m 5:03 / km
ahr:145 max:156 shoes: Black Nike Pegasus Trail 36

Easy Bagley with Ellen.
9 PM

Football 45:00 [1]

Thursday Oct 15 #

7 AM

Running 11:11 intensity: (27 @1) + (10:44 @2) 2.14 km (5:13 / km)
ahr:141 max:151 shoes: Pink Nike Pegasus 36

Running 10:00 intensity: (1 @1) + (9:59 @2) 1.9 km (5:16 / km) +12m 5:06 / km
ahr:140 max:147 shoes: Pink Nike Pegasus 36

S&C 40:00 [1]

Wednesday Oct 14 #

7 AM

Running 16:30 intensity: (39 @1) + (15:51 @2) 3.24 km (5:06 / km) +1m 5:05 / km
ahr:140 max:152 shoes: Pink Nike Pegasus 36

Bit of a mix up but oh well.
1 PM

Football 1:00:00 [2]

Match vs 2s.
6 PM

Running 19:55 intensity: (27 @1) + (19:28 @2) 4.08 km (4:53 / km)
ahr:143 max:150 shoes: White Nike Peg Turbo 2

Running (Intervals) 28:33 intensity: (34 @2) + (19:51 @3) + (8:00 @4) + (8 @5) 6.94 km (4:07 / km)
ahr:168 max:184 shoes: White Nike Peg Turbo 2

OUCCC track session
8 min (2), 4x 1km (90s)
Felt good on the 8 and then lacking a bit of zip on the kms. Big day.

Running 21:52 intensity: (14 @1) + (16:30 @2) + (5:08 @3) 4.44 km (4:55 / km) +11m 4:52 / km
ahr:153 max:165 shoes: White Nike Peg Turbo 2

Tuesday Oct 13 #

7 AM

Football 45:00 [1]

4 PM

Running 1:10:41 intensity: (41 @1) + (1:10:00 @2) 14.03 km (5:02 / km) +49m 4:57 / km
ahr:142 max:159 shoes: Black Nike Pegasus Trail 36

Easy boardwalks for club run. Nice to meet some new people. Tweaked my quad a little this morning but seemed to get better during the run.

Monday Oct 12 #

12 PM

Running 9:27 intensity: (1:54 @1) + (7:33 @2) 1.94 km (4:52 / km)
ahr:131 max:145 shoes: Pink Nike Pegasus 36

Running 47:34 intensity: (27 @1) + (47:07 @2) 10.02 km (4:45 / km) +11m 4:43 / km
ahr:145 max:157 shoes: Pink Nike Pegasus 36

Easy up the towpath to Summertown with Tom and then back and round through uni parks with Ryan.

S&C 50:00 [1]

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