Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gracemolloy

In the 7 days ending Jan 31:

activity # timemileskm+m
  Running 8 7:49:42 57.99(8:06) 93.33(5:02) 908
  S&C2 1:45:00
  Orienteering 1 18:31 2.72(6:48) 4.38(4:14) 30
  Total10 9:53:13 60.71 97.71 938

«»
2:11
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 31 #

8 AM

Running 58:07 intensity: (36 @1) + (55:39 @2) + (1:52 @3) 11.06 km (5:15 / km) +143m 4:56 / km
ahr:144 max:164 shoes: NVii Terra Navy

That’s all, folks.

Saturday Jan 30 #

10 AM

Running 21:13 [2] 4.16 km (5:06 / km)
shoes: NVii Forest 2 Teal

Running (Intervals) 36:00 [4] 8.85 km (4:04 / km) +48m 3:58 / km
shoes: NVii Forest 2 Teal

2x8’ (2’), 2x4’ (1’30), 2x2’ (1’)
Leisure centre again. Put my Garmin on to charge but forgot to turn it on at the wall so unfortunately died mid first rep. Total distance and time are correct but not sure about rep paces.

Running 23:00 [2] 4.12 km (5:35 / km)
shoes: NVii Forest 2 Teal

5x15” (45”).

Friday Jan 29 #

10 AM

Running 1:11:16 [2] 13.94 km (5:07 / km) +182m 4:48 / km
shoes: Pink Nike Pegasus 36

Golf course, loch, Springfield.
6 PM

S&C 1:00:00 [1]

Thursday Jan 28 #

8 AM

Running 13:10 intensity: (52 @1) + (12:18 @2) 2.31 km (5:42 / km) +42m 5:13 / km
ahr:142 max:154 shoes: Pink Nike Pegasus 36

Supermarket run.
11 AM

Running 20:00 [2] 4.03 km (4:58 / km) +6m 4:56 / km
shoes: Pink Nike Pegasus 36

Pete punted a dog's ball in the semi-frozen canal and the owner and dog were both very upset. Highly amusing watching him grovel for forgiveness.

Orienteering 18:31 intensity: (10:30 @3) + (8:01 @4) 4.38 km (4:14 / km) +30m 4:05 / km
shoes: NVii Crazy Lite XXC

Broxburn Pinball sprint
Nice wee course on a new area for me. Some long legs and short legs practice which I took at a decent pace. Technique was good today, planning and executing well.

Running 19:31 [2] 4.06 km (4:48 / km) +6m 4:46 / km
shoes: Pink Nike Pegasus 36

Wednesday Jan 27 #

10 AM

Running 1:06:09 intensity: (20 @1) + (57:43 @2) + (8:06 @3) 12.43 km (5:19 / km) +178m 4:58 / km
ahr:150 max:166 shoes: Pink Nike Pegasus Trail 36

Easy up Fisher’s and round WL golf course.

Tuesday Jan 26 #

8 AM

Running 22:23 intensity: (49 @1) + (21:34 @2) 4.14 km (5:24 / km) +25m 5:15 / km
ahr:140 max:157 shoes: NVii Forest 2 Teal

Running 30:00 intensity: (28 @1) + (1:35 @2) + (5:05 @3) + (14:50 @4) + (8:02 @5) 7.32 km (4:06 / km) +40m 3:59 / km
ahr:176 max:203 shoes: NVii Forest 2 Teal

12x90" (1' steady)
At the leisure centre again as there aren't any better options. Had thought ~3:30/4:30s would be doable but the new snow and ice made it slower going than expected so ended up with 3:45/4:40s average but quite varied across the reps. Hard to judge how good a session it was but honest effort. Keen to get back to some faster surfaces.

Running 22:30 intensity: (3 @1) + (22:27 @2) 4.0 km (5:37 / km) +32m 5:24 / km
ahr:147 max:159 shoes: NVii Forest 2 Teal

Monday Jan 25 #

11 AM

Running 1:06:23 intensity: (1:32 @1) + (1:04:51 @2) 12.91 km (5:09 / km) +206m 4:46 / km
ahr:141 max:159 shoes: Pink Nike Pegasus Trail 36

Easy Parkley and Fisher’s.
1 PM

S&C 45:00 [1]

« Earlier | Later »