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Training Log Archive: gracemolloy

In the 7 days ending Apr 4:

activity # timemileskm+m
  Running 6 8:04:44 55.43(8:45) 89.21(5:26) 1706
  Cross Training1 1:54:47
  S&C3 1:35:00
  Orienteering 1 26:24 3.71(7:07) 5.97(4:25) 45
  Total8 12:00:55 59.14 95.18 1751

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Sunday Apr 4 #

10 AM

Running 15:42 intensity: (23 @1) + (15:19 @2) 3.16 km (4:58 / km)
ahr:136 max:145 shoes: White Nike Peg Turbo 2

Running 30:00 intensity: (5:00 @2) + (10:00 @3) + (15:00 @4) 7.86 km (3:49 / km) +3m 3:49 / km
shoes: White Nike Peg Turbo 2

30 tempo on the canal
Very windy today making this very much a game of 2 halves. 3:59s on the way out and 3:40s on the way back. Solid enough, didn’t work too hard and content with that after a couple of big days.

Running 20:52 intensity: (21 @1) + (20:31 @2) 3.7 km (5:39 / km) +26m 5:27 / km
ahr:145 max:155 shoes: White Nike Peg Turbo 2

Saturday Apr 3 #

8 AM

Running 2:29:47 intensity: (4:02 @1) + (1:45:52 @2) + (33:47 @3) + (6:06 @4) 22.58 km (6:38 / km) +1030m 5:24 / km
ahr:153 max:176 shoes: NVii Forest 2 Teal

Pentlands from Threipmuir with Pete for a criminal Saturday long run to get the best of the weather. Got to the car park before 8 and we were both surprised and disappointed to see the car park was full. Has anyone ever got a space? Beginning to wonder if the parked cars never actually move. Anyway a delightful run and saw lots of pals in the hills.

Friday Apr 2 #

10 AM

Running 11:13 [2] 2.11 km (5:19 / km) +5m 5:15 / km
shoes: NVii Crazy Lite XXC

Orienteering 26:24 [3] 5.97 km (4:25 / km) +45m 4:16 / km
shoes: NVii Crazy Lite XXC

Bughtlin sprint o with Pete and Kirstin. 2 gaffled courses courtesy of Pete H and was great doing some gaffled head to head. Orienteering really well on the simpler stuff but panicked a bit when it got intense.

Running 26:37 [2] 5.13 km (5:11 / km) +61m 4:54 / km
shoes: Pink Nike Pegasus 36

S&C 25:00 [1]

2 PM

Cross Training 1:54:47 intensity: (1:11:56 @1) + (42:51 @2)
ahr:119 max:161

43.92km +362m
Whole fam bike ride out to Dalmeny and Hopetoun.

Thursday Apr 1 #

11 AM

Running 1:09:01 [3] 13.68 km (5:03 / km) +206m 4:42 / km
ahr:143 max:175

Wednesday Mar 31 #

11 AM

Running 1:17:12 intensity: (13 @1) + (1:11:45 @2) + (5:14 @3) 13.78 km (5:36 / km) +260m 5:07 / km
ahr:148 max:165 shoes: Pink Nike Pegasus Trail 36

Easy flat Beecraigs - new variation by Pete.

S&C 20:00 [1]

Tuesday Mar 30 #

11 AM

Running 21:03 intensity: (38 @1) + (20:15 @2) + (10 @3) 4.09 km (5:09 / km) +37m 4:56 / km
ahr:142 max:160 shoes: NVii Terra Navy

Running 38:06 [4] 8.64 km (4:25 / km) +48m 4:17 / km
ahr:158 max:187 shoes: NVii Terra Navy

Leisure centre grass session
10' T (3'), 6x2'30 (2')
Started nicely with the 10', 3:46s and feeling decent. But then couldn't really pick it up on the shorter reps, paces very varied but 3:45 av. It was pretty tough going in the wind but not sure why I was struggling to up the pace much. We move.

Running 25:11 intensity: (5 @1) + (21:26 @2) + (3:40 @3) 4.48 km (5:37 / km) +31m 5:26 / km
ahr:149 max:166 shoes: NVii Terra Navy

5x15" (45"), surprisingly speedy. Who knows eh.

Monday Mar 29 #

12 PM

S&C 50:00 [1]

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