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Training Log Archive: gracemolloy

In the 7 days ending Mar 21:

activity # timemileskm+m
  Running 6 8:05:11 55.35(8:46) 89.07(5:27) 1543
  Cross Training1 3:13:33
  S&C3 1:25:00
  Orienteering 1 22:40 2.9(7:49) 4.67(4:51) 110
  Total9 13:06:24 58.25 93.74 1653

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MoTuWeThFrSaSu

Sunday Mar 21 #

10 AM

Running 2:36:17 intensity: (11:40 @1) + (2:21:33 @2) + (3:04 @3) 23.78 km (6:34 / km) +770m 5:39 / km
ahr:143 max:165 shoes: NVii Terra Navy

A very welcome return to the hills: East Cairn, along the ridge and then back via West Cairn. Knocked a minute per km off compared to doing this in the snow and the improved runnability on the ridge and West Cairn climb in particular were much appreciated. Climbing was fine but descending skills were embarrassing, suffered greatly after a couple of months on the flat.

Saturday Mar 20 #

10 AM

Running 21:17 intensity: (1:21 @1) + (19:56 @2) 4.09 km (5:12 / km) +36m 4:59 / km
ahr:134 max:146 shoes: NVii Terra Navy

Running (Intervals) 40:05 [4] 9.87 km (4:04 / km) +48m 3:58 / km
ahr:155 max:178 shoes: NVii Terra Navy

Leisure centre session
3x8’ (2’), 2x4’ (2’)
Taking a rest week next week after a solid block and this felt like one session too far. Opened and closed well but slow in the middle and generally feeling tired.

Running 23:52 intensity: (42 @1) + (19:51 @2) + (2:37 @3) + (42 @4) 4.38 km (5:27 / km) +33m 5:15 / km
ahr:142 max:175 shoes: NVii Terra Navy

5x15” (45”).

Friday Mar 19 #

8 AM

Running 33:13 intensity: (1:56 @1) + (31:17 @2) 6.2 km (5:22 / km) +103m 4:57 / km
ahr:139 max:153 shoes: Pink Nike Pegasus 36

Wee one round the golf course.
10 AM

Cross Training (Cycling) 3:13:33 intensity: (1:56:28 @1) + (1:16:24 @2) + (30 @3) + (11 @4)
ahr:118 max:174

76.56km +766m
Big one into Edinburgh. Not a route I’ve done before but fun to go into the centre. Lovely day and wasn’t struggling with the distance despite not being on the bike in a few months.

Thursday Mar 18 #

2 PM

Running 26:19 intensity: (2:13 @1) + (24:06 @2) 5.14 km (5:07 / km) +69m 4:48 / km
ahr:141 max:155 shoes: Pink Nike Pegasus 36

Over to Bo’ness.

Orienteering 22:40 intensity: (12:19 @3) + (10:21 @4) 4.67 km (4:51 / km) +110m 4:21 / km
ahr:165 max:178 shoes: Pink Nike Pegasus 36

Bo’ness Kinneil sprint
2 courses on the brutest wee bit of the area - irregular shapes, lots of steps and all on a solid slope. Skills pretty rough but this area is nails and very much feeling the fatigue in the second loop.

Running 27:09 intensity: (24:47 @2) + (2:22 @3) 5.19 km (5:14 / km) +112m 4:43 / km
ahr:146 max:163 shoes: Pink Nike Pegasus 36

5 PM

S&C 45:00 [1]

Wednesday Mar 17 #

11 AM

Running 1:14:29 intensity: (1:29 @1) + (1:13:00 @2) 14.2 km (5:15 / km) +131m 5:01 / km
ahr:140 max:155 shoes: Pink Nike Pegasus 36

Bridgend with some random encounters.

S&C 20:00 [1]

Tuesday Mar 16 #

11 AM

Running 20:51 intensity: (2:43 @1) + (18:08 @2) 4.01 km (5:12 / km) +24m 5:03 / km
ahr:132 max:147 shoes: White Nike Peg Turbo 2

Running (Intervals) 45:09 intensity: (31 @1) + (23:37 @2) + (11:17 @3) + (3:49 @4) + (5:55 @5) 9.15 km (4:56 / km) +202m 4:27 / km
ahr:158 max:188 shoes: White Nike Peg Turbo 2

Canal/golf loop climb session
15’ (4’30), 10x1’ hills (jog back)
Back home so back to sessions with Pete. 15 was a bit grim cause it was tailwind then head wind but 3:38s is respectable enough. Then just ground out the hills, not got a lot of hill power now but a decent start.

Running 16:30 intensity: (15 @1) + (16:15 @2) 3.05 km (5:25 / km) +17m 5:16 / km
ahr:148 max:158 shoes: White Nike Peg Turbo 2

Monday Mar 15 #

12 PM

S&C 20:00 [1]

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