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Training Log Archive: gracemolloy

In the 7 days ending Nov 22:

activity # timemileskm+m
  Running 6 5:15:03 39.67(7:57) 63.84(4:56) 209
  S&C2 1:30:00
  Total7 6:45:03 39.67 63.84 209

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MoTuWeThFrSaSu

Sunday Nov 22 #

8 AM

Running 1:30:31 intensity: (1:25:21 @2) + (5:10 @3) 16.88 km (5:22 / km) +166m 5:07 / km
ahr:148 max:163 shoes: Black Nike Pegasus Trail 36

Shotover with Belinda. Easy week done. Going to do the 5km TT on Wednesday.

Saturday Nov 21 #

11 AM

Running 16:21 intensity: (14 @1) + (16:07 @2) 3.36 km (4:52 / km)
ahr:144 max:153 shoes: Pink Nike Pegasus 36

Running (Intervals) 26:46 [4] 6.64 km (4:02 / km)
ahr:169 max:190

Grass session
3x [3’ (90”) 2’ (1’) 1’ (30”)]
A classic “smash the first set and pop” job. The recoveries were slow jog and the 3’ rep after 30” recovery was gross. Paces not too bad overall. Last session before 5km TT on Wednesday.

Running 24:44 intensity: (6 @1) + (20:29 @2) + (4:09 @3) 4.43 km (5:35 / km) +10m 5:31 / km
ahr:152 max:168 shoes: Pink Nike Pegasus 36

4x15s strides then cool down.

Friday Nov 20 #

7 AM

Running 25:32 intensity: (6:43 @1) + (18:49 @2) 4.8 km (5:19 / km)
ahr:132 max:157 shoes: Pink Nike Pegasus 36

6x30” with Cici. Big sesh today.

Thursday Nov 19 #

10 AM

Running 34:00 intensity: (1 @1) + (33:59 @2) 6.71 km (5:04 / km) +16m 5:00 / km
ahr:142 max:154 shoes: Pink Nike Pegasus 36

Electric road with Zoe.

S&C 45:00 [1]

Wednesday Nov 18 #

11 AM

Running 21:50 intensity: (16 @1) + (19:58 @2) + (1:36 @3) 4.58 km (4:46 / km)
ahr:147 max:167 shoes: White Nike Peg Turbo 2

Running (Intervals) 29:00 intensity: (13 @1) + (3:08 @2) + (6:59 @3) + (11:01 @4) + (7:39 @5) 7.31 km (3:58 / km) +15m 3:56 / km
ahr:173 max:189 shoes: White Nike Peg Turbo 2

Uni parks session
5x 5’ (1’)
Ambitiously aimed for 3:30s but it wasn’t to be lol. However, still a good session and working well with James again. The 1 min recoveries were horrible, not long enough to really bring the hr down but still ruined the legs and the flow.
Paces: 3:28,27,36,41,40

Running 19:14 intensity: (17:01 @2) + (2:13 @3) 3.88 km (4:57 / km)
ahr:154 max:162 shoes: White Nike Peg Turbo 2

Tuesday Nov 17 #

7 AM

Running 27:05 intensity: (2:50 @1) + (20:15 @2) + (4:00 @3) 5.24 km (5:10 / km) +2m 5:10 / km
ahr:140 max:168 shoes: Pink Nike Pegasus 36

3x [2’ (2’)] (1’) 1’ with Cici.

Monday Nov 16 #

1 PM

S&C 45:00 [1]

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