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Training Log Archive: gracemolloy

In the 7 days ending Nov 1:

activity # timemileskm+m
  Running 7 7:52:54 57.64(8:12) 92.76(5:06) 527
  Football2 1:55:00
  S&C1 45:00
  Total10 10:32:54 57.64 92.76 527

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MoTuWeThFrSaSu

Sunday Nov 1 #

8 AM

Running 1:49:31 intensity: (36 @1) + (1:41:14 @2) + (5:32 @3) + (2:09 @4) 21.46 km (5:06 / km) +194m 4:53 / km
ahr:148 max:175 shoes: Black Nike Pegasus Trail 36

Boars and Bagley with some girls. Rate this route a lot actually. Last group slr of the term probably, rip.

Saturday Oct 31 #

9 AM

Running 22:58 intensity: (2:23 @1) + (18:06 @2) + (2:29 @3) 4.03 km (5:42 / km) +32m 5:29 / km
ahr:145 max:164 shoes: Black Nike Pegasus Trail 36

Running 21:55 [2] 4.16 km (5:16 / km) +28m 5:06 / km
shoes: Black Nike Pegasus Trail 36

Running 31:00 intensity: (8:00 @2) + (11:00 @3) + (12:00 @4) 5.86 km (5:17 / km) +168m 4:38 / km
ahr:156 max:205

OUCCC south parks hills session
3x200m (jb,2’) 4x1km hilly loop (2’) 2x150m (jb)
A very wet and windy one. Not brilliant on the sprints but feeling strong on the loops. Solid stuff.

Friday Oct 30 #

7 AM

Running 39:41 intensity: (7:56 @1) + (29:31 @2) + (2:14 @3) 6.93 km (5:44 / km) +14m 5:40 / km
ahr:137 max:168 shoes: Pink Nike Pegasus 36

Uni parks mini session with Cici: 30->2:30->30 pyramid with equal recovery.
8 PM

Football 1:10:00 [1]

Thursday Oct 29 #

8 AM

S&C 45:00 [1]

5 PM

Running 49:38 intensity: (15 @1) + (48:58 @2) + (25 @3) 10.19 km (4:52 / km) +49m 4:45 / km
ahr:146 max:160 shoes: Pink Nike Pegasus 36

Marston Ferry club run.

Wednesday Oct 28 #

12 PM

Running 20:55 intensity: (17 @1) + (20:38 @2) 4.22 km (4:57 / km)
ahr:145 max:158 shoes: Black Nike Pegasus Trail 36

Running (Intervals) 28:26 intensity: (12 @1) + (5:38 @2) + (8:18 @3) + (14:17 @4) + (1 @5) 6.42 km (4:26 / km)
ahr:166 max:183

OUCCC grass session
6x1km (90s)
Opened pretty hard and unsurprisingly faded but still overall very happy. Same average as I did for the same session on the track a month or so ago and with 30s less rest. Good grind today.
3:24,23,26,29,34,33

Running 2:27 intensity: (15 @2) + (39 @3) + (1:24 @4) + (9 @5) 0.43 km (5:40 / km)
ahr:170 max:185

Running 22:39 intensity: (6 @1) + (22:15 @2) + (18 @3) 4.37 km (5:11 / km) +13m 5:06 / km
ahr:142 max:161 shoes: Black Nike Pegasus Trail 36

Tuesday Oct 27 #

7 AM

Football 45:00 [1]

3 PM

Running 1:02:26 intensity: (58 @1) + (1:01:28 @2) 12.53 km (4:59 / km) +13m 4:57 / km
ahr:144 max:156 shoes: Black Nike Pegasus Trail 36

Easy Port Meadow with Carys.

Monday Oct 26 #

11 AM

Running 1:01:18 intensity: (49 @1) + (1:00:29 @2) 12.16 km (5:02 / km) +15m 5:01 / km
ahr:140 max:152 shoes: Pink Nike Pegasus 36

Exploring some new paths down Electric road and round Aston’s Eyot.

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