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Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 6 5:33:24 40.94(8:09) 65.89(5:04) 643
  S&C2 1:45:00
  Orienteering 1 20:29 2.76(7:25) 4.44(4:37) 16
  Total8 7:38:53 43.7 70.33 659
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FrSaSuMoTuWeTh

Wednesday Feb 24 #

11 AM

Running 17:48 intensity: (21 @1) + (17:27 @2) 3.3 km (5:24 / km) +36m 5:07 / km
ahr:142 max:155 shoes: NVii Forest 2 Teal

Running (Intervals) 30:07 intensity: (39 @1) + (6:18 @2) + (15:35 @3) + (7:29 @4) + (6 @5) 6.28 km (4:48 / km) +178m 4:12 / km
ahr:161 max:186 shoes: NVii Forest 2 Teal

South Parks Hills Session
4x hilly loop (1'30), [30",45",60",45",30"] (jb)
A shorter and easier session this week but a nice wee progression through the reps (mainly cause I didn't warm up properly so felt super sluggish to start). Enjoyed it and didn't go too hard. Loop is 1.03km +30m.
Paces: 4:06,4:03,3:58,3:56

Running 15:43 intensity: (7 @1) + (15:36 @2) 2.89 km (5:26 / km) +21m 5:14 / km
ahr:147 max:156 shoes: NVii Forest 2 Teal

Tuesday Feb 23 #

6 PM

Running 50:19 intensity: (29 @1) + (49:50 @2) 10.21 km (4:56 / km) +8m 4:55 / km
ahr:142 max:156 shoes: White Nike Peg Turbo 2

Easy Iffley Lock with Ellen.

Monday Feb 22 #

3 PM

S&C 55:00 [1]

Sunday Feb 21 #

10 AM

Running 1:43:59 intensity: (1:22 @1) + (1:40:23 @2) + (2:14 @3) 18.74 km (5:33 / km) +350m 5:05 / km
ahr:143 max:170 shoes: Pink Nike Pegasus Trail 36

Shotover with Ella going up and down the spurs. Ran a bit more than usual this week but will be fine. Got an easier week next week anyway.

Saturday Feb 20 #

9 AM

Running 5:53 intensity: (1:29 @1) + (4:24 @2) 1.19 km (4:57 / km) +5m 4:51 / km
ahr:142 max:148 shoes: White Nike Peg Turbo 2

Orienteering (Intervals) 20:29 intensity: (10:41 @2) + (9:48 @3) 4.44 km (4:37 / km) +16m 4:32 / km
ahr:156 max:169 shoes: White Nike Peg Turbo 2

4 spintervals around the castle with Colm.
3 PM

Running 24:07 intensity: (26 @1) + (23:41 @2) 5.19 km (4:39 / km) +6m 4:37 / km
ahr:146 max:158 shoes: White Nike Peg Turbo 2

Running (Intervals) 34:04 intensity: (7:06 @2) + (9:14 @3) + (17:09 @4) + (35 @5) 7.82 km (4:21 / km) +16m 4:19 / km
ahr:168 max:185 shoes: Nike Vaporfly Next%

3x [3’,2’,1’] + 4x1’ (all 1’ walk)
On the road with James. Had the next%s sat in the box for 2 months and decided it was time to crack them out as didn’t want to be wearing them for the first time in a race and this seemed as good a time as any. Did feel a lot quicker, and ran some good times. Pacing a bit off but generally a really good session.
3:14,05,05
3:21,13,04
3:27,14,06
3:13,06,09,14

Running 25:52 intensity: (23:17 @2) + (2:35 @3) 5.22 km (4:58 / km) +3m 4:57 / km
ahr:146 max:170 shoes: White Nike Peg Turbo 2

A struggle back home, big day.

Friday Feb 19 #

10 AM

Running 25:32 intensity: (30 @1) + (25:02 @2) 5.06 km (5:03 / km) +20m 4:57 / km
ahr:143 max:157 shoes: White Nike Peg Turbo 2

11 AM

S&C 50:00 [1]

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