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Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 8 6:13:02 47.03(7:56) 75.68(4:56) 162
  S&C2 1:30:00
  Orienteering 1 17:26 2.39(7:18) 3.84(4:32)
  Total8 8:00:28 49.41 79.52 162
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MoTuWeThFrSaSu

Saturday May 21 #

10 AM

Running 17:49 intensity: (51 @1) + (16:58 @2) 3.84 km (4:39 / km)
ahr:144 max:155 shoes: White Nike Peg Turbo 2 #2

Running (Intervals) 30:06 intensity: (22 @1) + (52 @2) + (13:55 @3) + (14:57 @4) 7.66 km (3:56 / km) +3m 3:55 / km
ahr:170 max:188 shoes: White Nike Peg Turbo 2 #2

OUCCC grass session
7x3’ (90”)
Good session. Kept it in control and had a rep or two more to give. Very even pacing and nice wee pack to work with.
Paces: 3:27,30,31,30,31,31,28

Running 4:39 intensity: (1:02 @2) + (3:37 @3) 1.0 km (4:39 / km)
ahr:159 max:169 shoes: White Nike Peg Turbo 2 #2

5x15” strides (45”)

Running 24:06 intensity: (18 @1) + (23:48 @2) 4.55 km (5:18 / km) +13m 5:13 / km
ahr:144 max:151 shoes: White Nike Peg Turbo 2 #2

Friday May 20 #

6 PM

Running 37:05 intensity: (31 @1) + (36:21 @2) + (13 @3) 7.18 km (5:10 / km) +25m 5:05 / km
ahr:134 max:144 shoes: Pink Nike Pegasus Trail 36

Easy fields.

Thursday May 19 #

7 AM

Running 24:08 intensity: (2:30 @1) + (21:12 @2) + (26 @3) 4.6 km (5:15 / km) +14m 5:10 / km
ahr:129 max:143 shoes: Mixed Nike Peg 37s

S&C 40:00 [1]

Wednesday May 18 #

7 AM

Running 16:55 intensity: (1:41 @1) + (14:50 @2) + (24 @3) 3.44 km (4:55 / km)
ahr:130 max:142 shoes: Mixed Nike Peg 37s

Orienteering 17:26 intensity: (32 @1) + (13:03 @2) + (3:26 @3) + (25 @4) 3.84 km (4:32 / km)
ahr:151 max:190 shoes: Mixed Nike Peg 37s

2 sprint courses with barriers around Jericho. Thought I was moving faster than this.

Running 8:43 [2] 1.76 km (4:57 / km) +8m 4:51 / km
ahr:139 max:151 shoes: Mixed Nike Peg 37s

1 PM

Running 16:51 intensity: (2:12 @1) + (14:23 @2) + (16 @3) 3.61 km (4:40 / km)
ahr:133 max:153 shoes: White Nike Peg Turbo 2 #2

Running 56:31 intensity: (5:54 @1) + (21:52 @2) + (22:01 @3) + (6:44 @4) 10.88 km (5:12 / km) +3m 5:11 / km
ahr:152 max:178 shoes: White Nike Peg Turbo 2 #2

OUCCC track session
2x1000 (1'), 4x600 (3'), 4x500 (90"), 4x400 (60") with 4' between sets
Nice wee group of 4 girls although I was fastest so had to lead all the reps which was a drag. Supposed to start at 5-10k pace then work down to 1500 pace. Was a bit frustrated at the pace on the short reps but actually it ended up being 8k of reps at 5k pace which is a decent shift. Big session with lots of recovery, not convinced it actually makes the reps that much faster.
3:26,27
1:59,2:02,1:59,1:56
1:38,38,39,38
1:18,17,18,17

Running 13:19 intensity: (26 @1) + (12:41 @2) + (12 @3) 2.59 km (5:08 / km) +11m 5:02 / km
ahr:140 max:164 shoes: White Nike Peg Turbo 2 #2

Big day. Legs tired.

Tuesday May 17 #

8 AM

Running 1:02:07 intensity: (1:50 @1) + (1:00:00 @2) + (17 @3) 12.17 km (5:06 / km) +60m 4:59 / km
ahr:136 max:150 shoes: Mixed Nike Peg 37s

Easy Boardwalks with Kate and Zoe who both died a bit.

Monday May 16 #

8 AM

Running 26:26 intensity: (47 @1) + (24:41 @2) + (58 @3) 5.07 km (5:13 / km) +12m 5:09 / km
ahr:132 max:140 shoes: Mixed Nike Peg 37s

Easy Port Meadow.
4 PM

Running 34:17 intensity: (4:03 @1) + (30:06 @2) + (8 @3) 7.33 km (4:41 / km) +14m 4:38 / km
ahr:133 max:157 shoes: Mixed Nike Peg 37s

2.5km before S&C. Then S&C, then lots of drills, then 5x200 getting to 1500 pace. 2.5km home.

S&C 50:00 [1]

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