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Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 5 2:30:30 17.59(8:33) 28.31(5:19) 138
  Orienteering 3 1:30:33 10.42(8:41) 16.77(5:24) 222
  S&C1 1:00:00
  Stretching 1 20:00
  Total5 5:21:03 28.01 45.08 360
  [1-5]5 5:01:03
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Sunday Apr 21 #

12 PM

Running 5:35 intensity: (25 @1) + (4:23 @2) + (47 @3) 1.0 km (5:35 / km) +12m 5:16 / km
ahr:142 max:156

Orienteering 51:51 intensity: (16 @1) + (10 @2) + (22 @3) + (31:56 @4) + (19:07 @5) 9.2 km (5:38 / km) +152m 5:12 / km
ahr:177 max:191

JK Long - Cold Ash
Big grind but aside from a few small misses it was really pretty clean. Very happy to win my first JK since W12 wooooooo. Also fastest female km rate of the day, noice.

Running 13:43 intensity: (2:23 @1) + (8:46 @2) + (2:34 @3) 2.31 km (5:57 / km) +16m 5:45 / km
ahr:143 max:155

Saturday Apr 20 #

12 PM

Running 6:20 intensity: (3 @1) + (4:13 @2) + (2:04 @3) 1.17 km (5:25 / km) +2m 5:22 / km
ahr:146 max:153

Orienteering 22:53 intensity: (19 @1) + (4 @2) + (35 @3) + (8:23 @4) + (13:32 @5) 3.98 km (5:45 / km) +57m 5:22 / km
ahr:178 max:193

JK Middle - Windmill Hill
Scrappy and felt pretty out of control but just about held it together. Exit direction was especially poor. Ran hard though and no big errors so a reasonable day out.

Running 14:26 intensity: (2 @1) + (1:48 @2) + (12:22 @3) + (14 @4) 2.57 km (5:37 / km) +10m 5:31 / km
ahr:154 max:162

Friday Apr 19 #

2 PM

Running 8:33 intensity: (27 @1) + (2:30 @2) + (5:36 @3) 1.61 km (5:19 / km) +2m 5:17 / km
ahr:148 max:158

Orienteering 15:49 intensity: (1 @1) + (19 @2) + (6 @3) + (1:20 @4) + (14:03 @5) 3.6 km (4:24 / km) +13m 4:19 / km
ahr:184 max:195

JK Sprint - Aldershot Garrison
Full gas job, not always the best routes but just committed. Happy with it.

Running 6:53 intensity: (12 @1) + (2:55 @2) + (3:46 @3) 1.25 km (5:30 / km) +3m 5:26 / km
ahr:147 max:156

Wednesday Apr 17 #

9 AM

Running 54:33 intensity: (1:22 @1) + (27:27 @2) + (25:44 @3) 10.82 km (5:03 / km) +94m 4:50 / km
ahr:147 max:163

Round the loch and up Avon.

Tuesday Apr 16 #

11 AM

Running 10:59 intensity: (46 @1) + (9:32 @2) + (41 @3) 2.02 km (5:26 / km)
ahr:137 max:151

Running (Intervals) 19:07 intensity: (1:44 @1) + (14:14 @2) + (2:55 @3) + (14 @4) 3.56 km (5:22 / km)
ahr:138 max:168

On the grass footy pitch.
5xlap (~350m) on 2 mins, 10xlength (~100m) on 1 min
Felt genuinely speedy but paces were very slow how odd.

Running 10:21 intensity: (5:21 @2) + (5:00 @3) 2.01 km (5:09 / km)
ahr:148 max:154

S&C 1:00:00 [2]

Stretching 20:00 [0]

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