Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 6 7:31:31 50.45(8:57) 81.19(5:34) 1267
  S&C2 2:00:00
  Stretching 2 40:00
  Orienteering 1 30:37 2.55(12:01) 4.1(7:28) 62
  Total9 10:42:08 53.0 85.29 1329
  [1-5]9 10:02:08
«
2:20
0:00
MoTuWeThFrSaSu

Sunday Feb 17 #

6 AM

Running 1:56:53 intensity: (27:00 @1) + (1:07:50 @2) + (21:25 @3) + (38 @4) 15.26 km (7:40 / km) +1024m 5:44 / km
ahr:137 max:167

Got up at 5 to drive to the Never Never rainforest trails with Keelan and Rocky as they claimed they are “the best trails in NSW”. It was a nice run with some pretty waterfalls. I let them dictate the pace and generally found it really easy on the ups but then they hit out hard on the downs. Trails were technical and you had to watch out for getting cheesewired on hanging vines. In the car I realised I had blood pouring down my leg as I had been bitten by a leech. No pain but it took nearly two hours for the bleeding to stop.

Saturday Feb 16 #

6 AM

Running 1:28:43 intensity: (33 @1) + (35:50 @2) + (49:37 @3) + (2:43 @4) 18.0 km (4:56 / km) +81m 4:49 / km
ahr:150 max:166

Double figure of 8 of creek trail. Felt good.

Friday Feb 15 #

5 PM

Running 10:33 intensity: (29 @1) + (8:25 @2) + (1:39 @3) 2.0 km (5:17 / km)
ahr:139 max:159

Running 40:10 intensity: (12 @1) + (6 @2) + (21 @3) + (13:32 @4) + (25:59 @5) 10.0 km (4:01 / km)
ahr:179 max:187

10km open race on Woolgoolga Grass Track
I was asked on Tuesday if I fancied giving this a bash so I swapped my week around a bit to allow myself to be a bit fresher. The aim was to be under 40 and I didn’t manage it but I am still very pleased with myself. There were many reasons it wasn’t going to be perfect conditions: the grass track was in poor condition (overgrown, lumpy, worn and rutted), it was 25 degrees, there were about 12 runners fairly evenly running between 36 and 50 minutes so it strung out instantly and meant I kept having to go out to lap people, it was at 6pm which is an awkward time etc etc These were just some of the excuses rolling around my head and the reason I am proud is cause I so nearly quit about 5 times during the race. Between about 4km and 6.5km I was very very tempted to sack it off and actually reached to stop my watch but then told myself to stop being pathetic and powered through. After 6.5-7km I was through that and I was definitely gonna finish. It was definitely tougher mentally than physically as let me tell you 25 laps is a lot of laps (the longest track race I’d ever done previously was 3km at a Talent camp in 2015).

Running 11:51 intensity: (33 @1) + (5:36 @2) + (5:42 @3) 2.0 km (5:56 / km)
ahr:148 max:159

Thursday Feb 14 #

11 AM

Orienteering 30:37 intensity: (11:28 @1) + (17:29 @2) + (1:40 @3) 4.1 km (7:28 / km) +62m 6:57 / km
ahr:130 max:153

Exploring a potential new area on 1:25000.

Wednesday Feb 13 #

6 AM

Running 1:00:16 intensity: (1:41 @1) + (48:34 @2) + (10:01 @3) 10.0 km (6:02 / km) +81m 5:47 / km
ahr:143 max:158

Easy around Sawmill mountain bike trails.
10 AM

S&C 1:00:00 [2]

Stretching 20:00 [0]

Tuesday Feb 12 #

6 AM

Running 10:55 intensity: (36 @1) + (10:19 @2) 2.02 km (5:24 / km)
ahr:136 max:149

Running (Intervals) 42:32 intensity: (8:30 @1) + (15:40 @2) + (10:30 @3) + (7:52 @4) 7.2 km (5:54 / km)
ahr:141 max:179

Group session at the oval.
7x (800m on 4 mins, 200m on 2 mins)
800s were a 5s progression from 3:00 to 2:30 and 200s were just a slow jog recovery apart from the last set where we did 2x 200m on 2 mins max effort.

Running 14:52 intensity: (36 @1) + (14:01 @2) + (15 @3) 2.71 km (5:29 / km) +18m 5:19 / km
ahr:142 max:151

Monday Feb 11 #

6 AM

Running 54:46 intensity: (31 @1) + (6:54 @2) + (37:36 @3) + (9:45 @4) 12.0 km (4:34 / km) +63m 4:27 / km
ahr:158 max:173

Steady two laps of upper creek trail.
11 AM

S&C 1:00:00 [2]

Stretching 20:00 [0]

« Earlier

Recent Comments

Recent
Welcome to Australian wildlife calling cards! 1  
more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
01234567891011
12
Feb 17
Feb 10
Feb 3
Jan 27
Jan 20

Week
Ending
Training hours by activity
0123456789101112
13
Feb 17
Feb 10
Feb 3
Jan 27
Jan 20

Week
Ending
Training kilometers by activity
0102030405060708090
100
Feb 17
Feb 10
Feb 3
Jan 27
Jan 20

all weeks | months | years | as calendar