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Training Log Archive: gracemolloy

In the 7 days ending Feb 21:

activity # timemileskm+m
  Running 8 8:20:55 62.53(8:01) 100.63(4:59) 734
  S&C2 1:35:00
  Orienteering 1 20:29 2.76(7:25) 4.44(4:37) 16
  Total10 10:16:24 65.29 105.07 750

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MoTuWeThFrSaSu

Sunday Feb 21 #

10 AM

Running 1:43:59 intensity: (1:22 @1) + (1:40:23 @2) + (2:14 @3) 18.74 km (5:33 / km) +350m 5:05 / km
ahr:143 max:170 shoes: Pink Nike Pegasus Trail 36

Shotover with Ella going up and down the spurs. Ran a bit more than usual this week but will be fine. Got an easier week next week anyway.

Saturday Feb 20 #

9 AM

Running 5:53 intensity: (1:29 @1) + (4:24 @2) 1.19 km (4:57 / km) +5m 4:51 / km
ahr:142 max:148 shoes: White Nike Peg Turbo 2

Orienteering (Intervals) 20:29 intensity: (10:41 @2) + (9:48 @3) 4.44 km (4:37 / km) +16m 4:32 / km
ahr:156 max:169 shoes: White Nike Peg Turbo 2

4 spintervals around the castle with Colm.
3 PM

Running 24:07 intensity: (26 @1) + (23:41 @2) 5.19 km (4:39 / km) +6m 4:37 / km
ahr:146 max:158 shoes: White Nike Peg Turbo 2

Running (Intervals) 34:04 intensity: (7:06 @2) + (9:14 @3) + (17:09 @4) + (35 @5) 7.82 km (4:21 / km) +16m 4:19 / km
ahr:168 max:185 shoes: Nike Vaporfly Next%

3x [3’,2’,1’] + 4x1’ (all 1’ walk)
On the road with James. Had the next%s sat in the box for 2 months and decided it was time to crack them out as didn’t want to be wearing them for the first time in a race and this seemed as good a time as any. Did feel a lot quicker, and ran some good times. Pacing a bit off but generally a really good session.
3:14,05,05
3:21,13,04
3:27,14,06
3:13,06,09,14

Running 25:52 intensity: (23:17 @2) + (2:35 @3) 5.22 km (4:58 / km) +3m 4:57 / km
ahr:146 max:170 shoes: White Nike Peg Turbo 2

A struggle back home, big day.

Friday Feb 19 #

10 AM

Running 25:32 intensity: (30 @1) + (25:02 @2) 5.06 km (5:03 / km) +20m 4:57 / km
ahr:143 max:157 shoes: White Nike Peg Turbo 2

11 AM

S&C 50:00 [1]

Thursday Feb 18 #

9 AM

Running 1:12:31 intensity: (17 @1) + (1:10:46 @2) + (1:28 @3) 14.07 km (5:09 / km) +25m 5:06 / km
ahr:143 max:165 shoes: Pink Nike Pegasus Trail 36

Iffley lock extension with Ellen.

Wednesday Feb 17 #

11 AM

Running 16:50 intensity: (25 @1) + (16:25 @2) 3.51 km (4:48 / km)
ahr:140 max:156 shoes: White Nike Peg Turbo 2

Running (Intervals) 46:48 intensity: (19 @1) + (24:02 @2) + (9:15 @3) + (12:04 @4) + (1:08 @5) 11.04 km (4:14 / km) +148m 3:58 / km
ahr:160 max:188 shoes: White Nike Peg Turbo 2

Road solo session
5km@10km pace (3'), 2x [30/45/60/45/30'' hills (jd, 2')] (3'), 1.4km uphill tempo
Bit of a random session but a good one. Was aiming for 3:36s on the 5km and ran 3:37s (18:07) so that was decent enough. Hills were fine, hopefully good for me. Plan was to do a third set of them but decided to do the full Headington hill from that side instead. It's only +40m in total and most of that is in the first 500m but a better end to the session than sprints.

Running 14:15 intensity: (12 @1) + (14:03 @2) 3.04 km (4:41 / km)
ahr:148 max:159 shoes: White Nike Peg Turbo 2

Tuesday Feb 16 #

7 AM

Running 1:06:02 intensity: (25 @1) + (1:02:32 @2) + (3:05 @3) 12.58 km (5:15 / km) +117m 5:01 / km
ahr:147 max:163 shoes: Pink Nike Pegasus Trail 36

A new route for me, stringing together some familiar bits and then a couple of wee new sections. Out to Shotover and then back via Horspath.
5 PM

S&C 45:00 [1]

Monday Feb 15 #

10 AM

Running 1:05:02 intensity: (16 @1) + (1:02:46 @2) + (2:00 @3) 13.17 km (4:56 / km) +46m 4:51 / km
ahr:150 max:165 shoes: Pink Nike Pegasus Trail 36

Easy run round the allotments with Ella.

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