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Training Log Archive: gracemolloy

In the 7 days ending May 8:

activity # timemileskm+m
  Running 11 5:32:41 42.23(7:53) 67.97(4:54) 296
  Orienteering 3 2:32:21 11.98(12:43) 19.28(7:54) 447
  S&C1 50:00
  Total11 8:55:02 54.21 87.25 742

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Sunday May 8 #

12 PM

Running 18:02 intensity: (54 @1) + (17:08 @2) 3.54 km (5:06 / km) +3m 5:05 / km
ahr:138 max:156 shoes: Mixed Nike Peg 37s

Running 17:05 [4] 5.0 km (3:25 / km)
shoes: Nike Dragonfly

Varsity athletics 5000m - 3rd
Not the ideal post Tio recovery but the dates/times had made this just about doable to be on the start line and I was very keen to race. Sleep deprived and heavy legged but unfortunately knew the Cambridge girls were in similar if not better shape than me and both could close harder so I had to take it on. No one wanted to lead so I set off and we'd quickly dropped the other Oxford girl and the 2nd team runners. Basically lead for 4.2km then got absolutely done by both of them. Had nothing to give when they went past, and definitely couldn't match the 71,71 that Phoebe closed in. Probably should've kept pushing the last km but I was pretty done and no hope of catching. Bit frustrating but not surprising and don't think I could've raced it differently and got a different result. Good day, and to be able to run that quickly post Tio is definitely a result.
3:21,3:20,3:23,3:26,3:35
2 PM

Running 24:35 intensity: (14 @1) + (24:19 @2) + (2 @3) 4.7 km (5:14 / km)
ahr:142 max:150 shoes: Mixed Nike Peg 37s

Saturday May 7 #

8 AM

Running 20:02 intensity: (2:52 @1) + (16:07 @2) + (1:03 @3) 3.67 km (5:28 / km) +48m 5:07 / km
ahr:129 max:140 shoes: Mixed Nike Peg 37s

The fins do love running slowly. 5th leg today, let go.
3 PM

Running 18:07 intensity: (53 @1) + (17:04 @2) + (10 @3) 3.7 km (4:53 / km) +1m 4:53 / km
ahr:141 max:157 shoes: Mixed Nike Peg 37s

Orienteering 58:39 intensity: (16 @1) + (2:15 @2) + (8:16 @3) + (47:52 @4) 9.23 km (6:21 / km) +212m 5:42 / km
ahr:175 max:187 shoes: NVii Crazy Lite F1s #2

Tio - 8th
Will write this up properly when I’ve watched the gps / seen splits. Set out in 3rd after some top class runs from the rest of the team, solid start, shaky through 3rd-5th. Long leg round to 6th. Then suddenly started seeing lots of people, technically solid through the last part but couldn’t stick the pace of the top girls. Had nothing left to catch the teams in front of me at the end. Finished +10s on 5th.

Running 16:10 intensity: (2 @1) + (10:42 @2) + (5:26 @3) 2.97 km (5:26 / km) +42m 5:05 / km
ahr:146 max:166 shoes: Mixed Nike Peg 37s

Friday May 6 #

10 AM

Running 31:37 intensity: (45 @1) + (30:29 @2) + (23 @3) 5.91 km (5:21 / km) +52m 5:08 / km
ahr:133 max:144 shoes: Mixed Nike Peg 37s

TEAM JOGGING.
1 PM

Running 4:26 intensity: (9 @1) + (4:10 @2) + (7 @3) 0.79 km (5:37 / km)
ahr:131 max:152 shoes: NVii Crazy Lite F1s #2

Orienteering 45:27 intensity: (5:52 @1) + (38:30 @2) + (1:05 @3) 4.88 km (9:19 / km) +177m 7:53 / km
ahr:136 max:167 shoes: NVii Crazy Lite F1s #2

Tio model. Very mixed, rough first bit of map then it improved considerably. Took 3 controls harder in the nicer bit, technique deteriorated. Will be grand tomorrow.

Running 5:52 intensity: (23 @1) + (5:22 @2) + (7 @3) 1.03 km (5:42 / km) +19m 5:13 / km
ahr:132 max:140 shoes: NVii Crazy Lite F1s #2

Thursday May 5 #

6 PM

Running 11:12 intensity: (1:42 @1) + (8:42 @2) + (48 @3) 1.88 km (5:56 / km) +74m 4:58 / km
ahr:135 max:150 shoes: NVii Crazy Lite F1s #2

Orienteering 48:15 intensity: (45:49 @2) + (2:26 @3) 5.17 km (9:20 / km) +57m 8:50 / km
ahr:149 max:164 shoes: NVii Crazy Lite F1s #2

Tio training. Took it easy but it was very slow going, felt more Finnish to me. No problems nav wise but it’s pretty straightforward at that speed. Will take the model with a bit more speed.

Running 9:33 intensity: (19 @1) + (9:14 @2) 2.01 km (4:46 / km) +9m 4:39 / km
ahr:141 max:151 shoes: NVii Crazy Lite F1s #2

Wednesday May 4 #

8 AM

Running 35:40 intensity: (55 @1) + (34:43 @2) + (2 @3) 6.91 km (5:10 / km) +28m 5:04 / km
ahr:136 max:147 shoes: Mixed Nike Peg 37s

Very easy fields.

Tuesday May 3 #

5 PM

Running 51:19 intensity: (53 @1) + (50:21 @2) + (5 @3) 10.28 km (4:59 / km) +17m 4:57 / km
ahr:141 max:155 shoes: Mixed Nike Peg 37s

Electric road club run.

S&C 50:00 [2]

Monday May 2 #

8 AM

Running 15:30 intensity: (25 @1) + (13:57 @2) + (1:08 @3) 3.34 km (4:39 / km) +1m 4:38 / km
ahr:150 max:160 shoes: Mixed Nike Peg 37s

With Shipley, who's idea of a good shake was 1 mile around a 500m road loop at 4:20s. We compromised on pace and then I went of to find a nice park but still a low point on shake routes.
1 PM

Running 18:14 intensity: (9 @1) + (17:54 @2) + (11 @3) 3.6 km (5:04 / km)
ahr:139 max:152 shoes: Mixed Nike Peg 37s

Running 18:23 intensity: (53 @1) + (17:30 @2) 3.66 km (5:02 / km) +1m 5:01 / km
ahr:143 max:153 shoes: Mixed Nike Peg 37s

With Julie.

Running 16:54 [4] 5.0 km (3:23 / km)
shoes: Nike Dragonfly

BUCS 5000 - 8th (1st B final)
Too many athletes for one race but they don’t want to do heats so get around it by splitting people by PBs and then combining the results. It’s not a great system and I wasn’t buzzing about being in the B. Means essentially having to run a time trial to try to beat some A girls and thought I might be solo from very early. But actually it was fine as at St Mary’s girl took it out with a hard 75 to open. I tucked in and we ran 80s for the next 5 laps and were quickly down to 3 at the front. She started to slow and the other girl with us dropped off, I felt great so at 2.8k I hit the front and just tried to run as fast as I could to the end. The race win was never in doubt but I couldn’t keep the pace up by myself, slid back to more like 83/84. Can’t remember ever winning a major running race so that was actually cool and nice to dip the 17 minute mark on the track.
Ended up 8th which I was delighted with. The top 6 were always out of reach but I managed to run faster than everyone else bar Julie who got me by 0.62s!
Might go back and update with the 400 splits from the live stream but went through kms at:
3:15,6:35,9:59,??,16:54

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