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Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 6 6:12:18 46.44(8:01) 74.74(4:59) 894
  S&C2 2:00:00
  Cross Training1 1:00:46
  Stretching 2 40:00
  Orienteering 1 17:19 2.41(7:12) 3.87(4:28) 42
  Total9 10:10:23 48.85 78.61 936
  [1-5]9 9:30:23
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2:30
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WeThFrSaSuMoTu

Monday Jul 13 #

8 AM

Running 1:07:50 intensity: (1:19 @1) + (1:05:27 @2) + (1:04 @3) 13.05 km (5:12 / km) +107m 5:00 / km
ahr:142 max:161 shoes: Black Nike Pegasus Trail 36

Easy Avon extension.
6 PM

S&C 1:00:00 [1]

Stretching 20:00 [0]

Sunday Jul 12 #

7 AM

Running 1:00:32 [3] 12.12 km (5:00 / km) +76m 4:51 / km
ahr:146 max:156

6 PM

Running 58:04 [3] 10.88 km (5:20 / km) +223m 4:50 / km
ahr:140 max:155

Saturday Jul 11 #

3 PM

Running 48:29 intensity: (8:10 @2) + (12:34 @3) + (25:31 @4) + (2:14 @5) 12.01 km (4:02 / km) +121m 3:51 / km
ahr:159 max:186 shoes: Pink Nike Pegasus 36

Around Harrogate. Told Pete I wanted to run ~15km at ~4:15s climb adjusted and then just yeeted it a good bit faster. Felt class till 10km and went through in 40:10 with all the climb done and then popped a bit. Ground out another 2km and then decided to call it a day. Not a bad effort for no warm up.

Running 17:10 intensity: (20 @1) + (16:50 @2) 3.43 km (5:01 / km)
ahr:146 max:155 shoes: Pink Nike Pegasus 36

Friday Jul 10 #

6 PM

Cross Training (Cycling) 1:00:46 intensity: (6:21 @1) + (52:23 @2) + (2:02 @3)
ahr:136 max:164

25.98km +268m
Short Abercorn. Feeling quite energetic.

Thursday Jul 9 #

7 AM

Running 26:46 intensity: (1:45 @1) + (22:49 @2) + (2:12 @3) 5.04 km (5:19 / km) +96m 4:51 / km
ahr:138 max:169 shoes: Pink Nike Pegasus 36

Over to Bo’ness. Was on a completely overgrown wee path until Mark Johnston shouted me over to a still overgrown but much better one.

Orienteering 17:19 intensity: (31 @1) + (26 @2) + (16:13 @3) + (9 @4) 3.87 km (4:28 / km) +42m 4:15 / km
ahr:163 max:172 shoes: Pink Nike Pegasus 36

Bo’ness
Steady round GG’s course from a couple of weeks ago.

Running 26:52 intensity: (7 @1) + (24:42 @2) + (2:03 @3) 5.14 km (5:14 / km) +134m 4:38 / km
ahr:148 max:162 shoes: Pink Nike Pegasus 36

6 PM

S&C 1:00:00 [1]

Stretching 20:00 [0]

Wednesday Jul 8 #

7 AM

Running 1:06:35 intensity: (36 @1) + (1:05:59 @2) 13.08 km (5:05 / km) +138m 4:50 / km
ahr:140 max:158 shoes: Pink Nike Pegasus 36

Easy Parkley, loch, top lagoon, leisure centre.

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Training Targets

Jan 1 – Dec 31 (366d)
Total distance
Total 4500km
actual:2438.1km54%
projected:4576.1km101%

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