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Training Log Archive: gracemolloy

In the 7 days ending Jun 6:

activity # timemileskm+m
  Running 8 4:55:50 36.01(8:13) 57.96(5:06) 467
  Orienteering 3 2:51:39 14.38(11:56) 23.14(7:25) 574
  S&C1 1:00:00
  Total9 8:47:29 50.4 81.1 1041

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Sunday Jun 6 #

7 AM

Running 15:05 intensity: (44 @1) + (14:21 @2) 3.04 km (4:58 / km)
ahr:137 max:146 shoes: Pink Nike Pegasus 37

11 AM

Running 12:49 intensity: (2:03 @1) + (10:46 @2) 2.17 km (5:54 / km) +86m 4:55 / km
ahr:131 max:151 shoes: Pink Nike Pegasus 37

Orienteering 1:23:29 intensity: (19 @1) + (3:32 @2) + (1:08:51 @3) + (10:47 @4) 11.42 km (7:19 / km) +292m 6:29 / km
ahr:166 max:176 shoes: NVii Forest 1 Teal

Northern Champs/WOC selection - High Dam
Had very good vibes about this from the start and think I got the physical/technical balance right. Bit surprised not to have a longer leg and less steep slope action than I was anticipating. Knew that if I was cleanish that would be enough for a decent result so no need to gas it. Biggest time loss at 5 probably where I was just round the wrong side of the knoll but generally technically pretty solid, haven’t looked at splits but surprised if I lost much more than 30s on a split. Big high dam fan, think I’m still undefeated there now 2/2. Anyhow gassed with the result, let’s goooo.

Running 13:06 intensity: (1:45 @1) + (11:21 @2) 2.03 km (6:28 / km) +101m 5:11 / km
ahr:134 max:153 shoes: Pink Nike Pegasus 37

Saturday Jun 5 #

8 AM

Running 15:14 intensity: (25 @1) + (14:49 @2) 3.07 km (4:58 / km)
ahr:142 max:148 shoes: Pink Nike Pegasus 37

1 PM

Running 17:04 intensity: (1:35 @1) + (15:29 @2) 3.1 km (5:31 / km) +45m 5:08 / km
ahr:138 max:153 shoes: Pink Nike Pegasus 37

Orienteering 36:57 intensity: (24 @1) + (13 @2) + (3:08 @3) + (32:35 @4) + (37 @5) 4.52 km (8:10 / km) +170m 6:53 / km
ahr:175 max:191 shoes: NVii Forest 1 Teal

British Middles/WOC selection - Summer House Knott
Knew this was gonna be tricky and was feeling technically underprepared but set out with the aim of balancing racing with navigational security. Scrappy run with a few ~30s misses plus a bigger one at 5 but managed to limit all the mistakes. Finished okay with it considering the prep but expecting to be a decent way down. However ended up 2nd, more through the poor technical performances of others than my own brilliance, which I will very much take.

Running 18:03 intensity: (16 @1) + (17:29 @2) + (18 @3) 3.25 km (5:34 / km) +44m 5:12 / km
ahr:147 max:165 shoes: Pink Nike Pegasus 37

Friday Jun 4 #

9 AM

Running 39:06 [3] 7.62 km (5:08 / km) +13m 5:05 / km
ahr:143 max:159

Wednesday Jun 2 #

11 AM

Running 23:31 intensity: (1:05 @1) + (22:26 @2) 5.01 km (4:42 / km)
ahr:140 max:155 shoes: White Nike Peg Turbo 2 #2

Running (Intervals) 31:54 intensity: (22 @1) + (8:40 @2) + (10:05 @3) + (11:04 @4) + (1:43 @5) 6.92 km (4:36 / km)
ahr:165 max:191 shoes: White Nike Peg Turbo 2 #2

OUCCC track session
4x400 (1') (2'), 2x1200 (2'), 4x400 (1')
26 degrees today and felt comfortably the hottest day of the year so far so we swapped all the recoveries to static and got water on board mid session. Felt really good today and had a big group of boys including one new one who kept hyping me up mid rep. Supposed to be 400s at 3k and 1200s at 5k but pushed it on a bit.
1:19,17,17,16 (~3:13s)
4:01,4:04 (3:21,23s)
1:16,16,16,17 (~3:10s)

Running 17:52 intensity: (22 @1) + (17:30 @2) 3.52 km (5:04 / km) +10m 5:00 / km
ahr:147 max:156 shoes: White Nike Peg Turbo 2 #2

Tuesday Jun 1 #

7 AM

S&C 1:00:00 [2]

4 PM

Running 17:54 [2] 3.27 km (5:28 / km) +81m 4:52 / km
shoes: NVii Forest 2 Teal

Orienteering 51:13 [2] 7.2 km (7:07 / km) +112m 6:36 / km
shoes: NVii Forest 2 Teal

Shotover training
A control pick then a middle style course on the main slope, both ~3km. Had another loop planned in Burgess Wood but had to abort to get back for dinner and the first two loops had been longer than expected. Easy pace.

Running 12:57 [2] 2.75 km (4:43 / km) +25m 4:30 / km
shoes: NVii Forest 2 Teal

Monday May 31 #

5 PM

Running 1:01:15 intensity: (36 @1) + (1:00:35 @2) + (4 @3) 12.21 km (5:01 / km) +62m 4:53 / km
ahr:141 max:159 shoes: Pink Nike Pegasus 37

Easy clubrun round iffley lock and boardwalk.

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