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Training Log Archive: gracemolloy

In the 7 days ending Apr 11:

activity # timemileskm+m
  Running 6 8:24:54 54.34(9:17) 87.46(5:46) 2048
  S&C3 1:25:00
  Cross Training1 1:02:20
  Orienteering 1 51:06 5.5(9:18) 8.84(5:47) 149
  Total9 11:43:20 59.84 96.3 2197

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MoTuWeThFrSaSu

Sunday Apr 11 #

9 AM

Running 4:00:01 [3] 33.95 km (7:04 / km) +1433m 5:50 / km
ahr:151 max:194

Saturday Apr 10 #

9 AM

Orienteering 27:41 intensity: (3:19 @2) + (12:45 @3) + (11:34 @4) + (3 @5) 5.08 km (5:27 / km) +66m 5:07 / km
ahr:167 max:183 shoes: NVii Forest 2 Teal

Beecraigs O - blue
Very nice to have some flags out today and took it pretty hard. Nav was basically bang on but it should be on the home area.

Running 17:00 intensity: (1:37 @1) + (15:23 @2) 2.98 km (5:42 / km) +63m 5:10 / km
ahr:145 max:156 shoes: NVii Forest 2 Teal

Orienteering 23:25 intensity: (25 @1) + (18:33 @2) + (4:27 @3) 3.77 km (6:13 / km) +84m 5:36 / km
ahr:149 max:169 shoes: NVii Forest 2 Teal

Collecting.

Friday Apr 9 #

4 PM

Cross Training (Mountain Biking) 1:02:20 intensity: (49:51 @1) + (12:29 @2)
ahr:107 max:143

16.23km +179m
Lovely trails till I got a flat.

Thursday Apr 8 #

5 PM

Running 56:09 intensity: (44 @1) + (27:26 @2) + (20:19 @3) + (7:40 @4) 12.0 km (4:41 / km) +164m 4:23 / km
ahr:156 max:179

Golf course and parkley with 4km tempo (3:39s - wind assisted). Felt incredible for about 1km then not so much so decided just to do 4 instead of 5.

Wednesday Apr 7 #

11 AM

S&C 35:00 [1]

3 PM

Running 1:10:25 intensity: (2:54 @1) + (57:10 @2) + (10:21 @3) 13.71 km (5:08 / km) +205m 4:47 / km
ahr:147 max:177 shoes: Pink Nike Pegasus 36

Easy Parkley and Fisher's.

S&C 25:00 [1]

Tuesday Apr 6 #

11 AM

Running 20:48 intensity: (12 @1) + (20:36 @2) 4.06 km (5:08 / km) +37m 4:54 / km
ahr:147 max:155 shoes: Pink Nike Pegasus Trail 36

Running (Intervals) 38:30 intensity: (5:00 @2) + (13:30 @3) + (20:00 @4) 8.92 km (4:19 / km) +48m 4:12 / km

Leisure centre grass session
5x2' (45") (3'), 5x1'30 (45") (3'), 5x1' (1')
Decent one, getting mugged off by the hill just about every lap though. Working from 3:29 av down to 3:19 av for last set. Snow storm in April, you love to see it.

Running 21:04 [2] 3.89 km (5:25 / km) +30m 5:13 / km
ahr:157 max:174

Monday Apr 5 #

11 AM

S&C 25:00 [1]

12 PM

Running 40:57 intensity: (1:06 @1) + (39:51 @2) 7.94 km (5:09 / km) +69m 4:57 / km
ahr:141 max:158 shoes: Pink Nike Pegasus 36

Easy leisure centre and loch.

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