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Training Log Archive: gracemolloy

In the 7 days ending Nov 21:

activity # timemileskm+m
  Running 7 6:39:02 51.17(7:48) 82.36(4:51) 200
  Football4 4:20:00
  S&C2 1:40:00
  Total12 12:39:02 51.17 82.36 200

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MoTuWeThFrSaSu

Sunday Nov 21 #

8 AM

Football 1:00:00 [2]

9 AM

Running 1:30:09 intensity: (2:13 @1) + (1:21:03 @2) + (5:41 @3) + (1:12 @4) 18.03 km (5:00 / km) +89m 4:53 / km
ahr:139 max:177 shoes: Pink Nike Pegasus Trail 36

Bagley long run, leading the slow group.

Saturday Nov 20 #

10 AM

Running 15:55 intensity: (32 @1) + (15:21 @2) + (2 @3) 3.26 km (4:53 / km)
ahr:139 max:153 shoes: Pink Nike Pegasus 37

Running 10:07 intensity: (7 @1) + (1:06 @2) + (3:29 @3) + (5:25 @4) 2.85 km (3:33 / km)
ahr:167 max:179 shoes: NVii Crazy Lite F2

OUCCC grass session
Felt really gross warming up, have been a bit ill all week, so decided just to do the 10 min rep at xc race pace and then leave the shorter reps. Aiming for 3:35 and got pretty close. Need to keep it in check this weekend and next. Actually felt alright on the 10 and was tempted to complete the session but decided to stick to the plan and quit whilst ahead.

Running 43:26 intensity: (2:09 @1) + (40:55 @2) + (22 @3) 8.58 km (5:04 / km) +15m 5:01 / km
ahr:140 max:160 shoes: Pink Nike Pegasus 37

Friday Nov 19 #

8 PM

Football 1:20:00 [2]

Thursday Nov 18 #

8 AM

S&C 50:00 [1]

5 PM

Running 49:29 intensity: (2:14 @1) + (47:11 @2) + (4 @3) 9.7 km (5:06 / km) +15m 5:04 / km
ahr:137 max:164 shoes: Pink Nike Pegasus 37

Electric road club run.

Wednesday Nov 17 #

2 PM

Football 1:30:00 [2]

Match.
6 PM

Running 19:35 intensity: (1 @1) + (19:34 @2) 4.22 km (4:38 / km)
ahr:138 max:152 shoes: Pink Nike Pegasus 37

Running (Intervals) 28:54 intensity: (2:49 @2) + (15:51 @3) + (10:14 @4) 7.38 km (3:55 / km) +4m 3:54 / km
ahr:167 max:185 shoes: White Nike Peg Turbo 2 #2

OUCCC track session
8’ (2’), 2x[800,600,400] all off 200 in 90”
Solo on the 8’ but good people to be dragged round the shorter stuff with.
3:24s
2:36,1:54,1:14
2:38,1:55,1:13

Running 15:54 intensity: (8 @1) + (15:10 @2) + (36 @3) 3.13 km (5:05 / km)
ahr:142 max:168 shoes: Pink Nike Pegasus 37

Tuesday Nov 16 #

8 AM

Football 30:00 [2]

5 PM

Running 52:14 intensity: (1:35 @1) + (50:19 @2) + (20 @3) 10.56 km (4:57 / km) +48m 4:50 / km
ahr:135 max:150 shoes: Pink Nike Pegasus 37

Marston ferry club run.

Monday Nov 15 #

8 AM

Running 50:42 intensity: (36 @1) + (50:06 @2) 10.12 km (5:01 / km) +14m 4:58 / km
ahr:138 max:148 shoes: Pink Nike Pegasus Trail 36

Easy port meadow.
4 PM

Running 22:37 intensity: (2:10 @1) + (19:36 @2) + (51 @3) 4.51 km (5:01 / km) +14m 4:56 / km
ahr:128 max:145 shoes: Pink Nike Pegasus 37

S&C 50:00 [2]

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