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Training Log Archive: gracemolloy

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running 8 7:42:52 59.01(7:51) 94.97(4:52) 313
  Football2 1:45:00
  S&C1 50:00
  Total10 10:17:52 59.01 94.97 313

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MoTuWeThFrSaSu

Sunday Nov 8 #

10 AM

Running 1:46:28 intensity: (1:17 @1) + (1:32:16 @2) + (12:55 @3) 21.46 km (4:58 / km) +160m 4:47 / km
ahr:152 max:166 shoes: Black Nike Pegasus Trail 36

A rogue Whytham route with Lucy. Some good new bits but also some not so good. A bit of tweaking and it’ll be lovely. Little on the quick side but ah well.

Saturday Nov 7 #

11 AM

Running 18:51 intensity: (41 @1) + (18:10 @2) 3.99 km (4:43 / km)
ahr:144 max:155 shoes: White Nike Peg Turbo 2

Running 33:59 intensity: (3:11 @2) + (8:30 @3) + (20:58 @4) + (1:20 @5) 8.49 km (4:00 / km) +20m 3:57 / km
ahr:175 max:199 shoes: White Nike Peg Turbo 2

Uni parks tempo session with James
15’ (2’) 10’ (2’) 5’
Made a real effort to keep the pace in check on the 15 and actually ended up with probably my best ever pacing. Felt really good on the 15 and 10, James popped on the 10 so had to do the 5 alone. Was working hard for the 5 but happy with the pace. Good session done.
Paces: 3:44,38,31

Running 17:18 [2] 3.63 km (4:46 / km) +8m 4:43 / km
shoes: White Nike Peg Turbo 2

Friday Nov 6 #

7 AM

Running 37:55 intensity: (21:47 @1) + (16:08 @2) 5.7 km (6:39 / km) +2m 6:39 / km
ahr:116 max:146 shoes: Pink Nike Pegasus 36

8x30s sprints (2:30 walk) with Cici. -3 out, baltic.
11 AM

Running 56:16 intensity: (2:00 @1) + (54:08 @2) + (8 @3) 11.15 km (5:03 / km) +25m 4:59 / km
ahr:145 max:161 shoes: Black Nike Pegasus Trail 36

Easy muddy fields with a new extension with Ellen. Pretty flooded and the new bit wasn’t brill but nice to explore somewhere new.

Thursday Nov 5 #

5 PM

Running 38:00 intensity: (7:02 @1) + (30:58 @2) 7.76 km (4:54 / km) +49m 4:45 / km
ahr:134 max:152 shoes: Pink Nike Pegasus 36

Easy Headington hill, bit further than I thought.

Wednesday Nov 4 #

12 PM

Running 20:24 intensity: (27 @1) + (19:57 @2) 4.13 km (4:57 / km)
ahr:145 max:156 shoes: Black Nike Pegasus Trail 36

Running 23:50 intensity: (3:54 @2) + (6:46 @3) + (11:03 @4) + (2:07 @5) 6.11 km (3:54 / km)
ahr:169 max:186

OUCCC grass session at EH
10’ (2’ walk) 4x 2’ (1’ slow jog)
Last group session for a month, very sad times. Felt class on the 10, 3:30s no bother. Then was whacked and struggled to run much faster on the 2s (av 3:28s). Ywsyls.

Running 21:44 intensity: (14 @1) + (18:13 @2) + (3:17 @3) 4.2 km (5:10 / km) +15m 5:05 / km
ahr:153 max:166 shoes: Black Nike Pegasus Trail 36

7 PM

Football 1:00:00 [2]

Match vs Long Crendon FC. 2-0 win. No more football for the rest of term so back to running it is.

Tuesday Nov 3 #

7 AM

Football 45:00 [1]

4 PM

Running 54:52 intensity: (58 @1) + (52:58 @2) + (56 @3) 11.35 km (4:50 / km) +25m 4:47 / km
ahr:148 max:161 shoes: Pink Nike Pegasus 36

Last club run round Iffley Lock in the dark. Good chat but couldn’t really see.

Monday Nov 2 #

12 PM

Running 9:02 intensity: (1:00 @1) + (8:02 @2) 1.9 km (4:46 / km)
ahr:132 max:144 shoes: Pink Nike Pegasus 36

Running 24:13 intensity: (1:07 @1) + (23:06 @2) 5.07 km (4:46 / km) +10m 4:44 / km
ahr:136 max:152 shoes: Pink Nike Pegasus 36

Via Decathlon to pick up some resistance bands before lockdown.

S&C 50:00 [1]

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