Attackpoint - performance and training tools for orienteering athletes

Training Log: gracemolloy

In the last 7 days:

activity	#	time	miles		km		+m
Running	8	6:13:02	47.03	(7:56)	75.68	(4:56)	162
S&C	2	1:30:00
Orienteering	1	17:26	2.39	(7:18)	3.84	(4:32)
Total	8	8:00:28	49.41		79.52		162

2:09

0:00

Saturday May 21 #

10 AM

Running 17:49 3.84 km (4:39 / km)
ahr:144 max:155 shoes: White Nike Peg Turbo 2 #2

Running (Intervals) 30:06 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 1.0 km (4:39 / km)
ahr:159 max:169 shoes: White Nike Peg Turbo 2 #2

5x15” strides (45”)

Running 24:06 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 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 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 3.44 km (4:55 / km)
ahr:130 max:142 shoes: Mixed Nike Peg 37s

Orienteering 17:26 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 3.61 km (4:40 / km)
ahr:133 max:153 shoes: White Nike Peg Turbo 2 #2

Running 56:31 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 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.