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Training Log Archive: gracemolloy

In the 7 days ending Feb 7:

activity # timemileskm+m
  Running 7 7:27:34 56.59(7:55) 91.08(4:55) 364
  S&C2 1:45:00
  Orienteering 1 28:06 3.47(8:06) 5.58(5:02) 65
  Total8 9:40:40 60.06 96.66 429

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MoTuWeThFrSaSu

Sunday Feb 7 #

10 AM

Running 1:59:16 intensity: (39 @1) + (1:46:07 @2) + (12:30 @3) 22.16 km (5:23 / km) +204m 5:09 / km
ahr:144 max:160 shoes: NVii Forest 2 Teal

Boars and Bagley with Ellen. Got off to a bad start as I had to run through a few hundred metres of icy flood water but was excellent after that. Particularly enjoyed a new path round Hinksley nature reserve and a new Boars/Bagley link up. Well fueled by a big breakfast and didn't feel tired at all at the end.

Saturday Feb 6 #

11 AM

Running 19:56 intensity: (15 @1) + (19:41 @2) 4.13 km (4:49 / km)
ahr:149 max:158 shoes: Pink Nike Pegasus Trail 36

Running (Intervals) 27:58 intensity: (8 @1) + (5:43 @2) + (13:17 @3) + (8:50 @4) 5.98 km (4:41 / km)
ahr:166 max:185 shoes: NVii Forest 2 Teal

3x [3’ (1’), 2’ (1’), 1’ (2’)] on the MM pitches
Just about the only non flooded bit on grass in Oxford. Lovely to be back doing sessions with James, so much nicer running with someone the same pace (sorry Pete). Enjoyed the plentiful rest on this.

Running 19:28 [2] 4.03 km (4:50 / km) +7m 4:47 / km
shoes: Pink Nike Pegasus Trail 36

Friday Feb 5 #

11 AM

Running 24:53 intensity: (18 @1) + (24:30 @2) + (5 @3) 4.95 km (5:02 / km) +29m 4:53 / km
ahr:143 max:160 shoes: Pink Nike Pegasus Trail 36

Wee leg stretch exploring Cowley.

S&C 50:00 [1]

Thursday Feb 4 #

7 AM

Running 54:14 intensity: (25 @1) + (53:49 @2) 10.73 km (5:03 / km) +19m 5:01 / km
ahr:144 max:158 shoes: White Nike Peg Turbo 2

Far too early round the ring road with Anna.

Wednesday Feb 3 #

10 AM

Running 1:00:10 [2] 10.95 km (5:30 / km)

Recovery round marston ferry with Han.
12 PM

S&C 55:00 [1]

Getting some 1-2-1 coaching which is lovely. Back to proper weights too.

Tuesday Feb 2 #

11 AM

Running 14:15 intensity: (18 @1) + (13:57 @2) 3.0 km (4:45 / km)
ahr:148 max:156 shoes: White Nike Peg Turbo 2

Running 58:01 intensity: (3 @1) + (1:42 @2) + (7:32 @3) + (34:18 @4) + (14:26 @5) 15.01 km (3:52 / km) +30m 3:50 / km
ahr:176 max:191 shoes: White Nike Peg Turbo 2

15km tempo+
Was thinking that with a lack of o races it’d been ages since I’d run hardish for more than 40 mins so decided to do this. Plan was to run at 4s but felt pretty good so went a bit faster. Felt very chill up to 30 mins then started to work and then the last 3km was a grind but kept the pacing very even. Very enjoyable and nice to do a different sort of session. The flooding at the bottom end of uni parks meant this was a lot of 1.8km laps. Chatted to an ex central ac coach pre session and Alex post session (she was doing 200s and we both thought the other’s session was grim).

Running 14:33 intensity: (14:07 @2) + (26 @3) 3.0 km (4:51 / km)
ahr:154 max:162 shoes: White Nike Peg Turbo 2

Monday Feb 1 #

10 AM

Running 14:02 intensity: (30 @1) + (13:32 @2) 2.78 km (5:03 / km) +45m 4:40 / km
ahr:145 max:155 shoes: White Nike Peg Turbo 2

Up to Headington on the road.

Orienteering 28:06 intensity: (23:40 @3) + (4:26 @4) 5.58 km (5:02 / km) +65m 4:46 / km
shoes: White Nike Peg Turbo 2

Steady round a long sprint on Headington Hill and the Brookes campus. Really good area, very enjoyable except the grass was muddy so white shoes weren’t ideal.

Running 20:48 intensity: (20:28 @2) + (20 @3) 4.36 km (4:46 / km) +30m 4:37 / km
shoes: White Nike Peg Turbo 2

Back through the golf course and boundary brook.

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