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Training Log: murraystraining

In the last 7 days:

activity # timemileskm+m
  Running7 9:18:48 74.5(7:30) 119.9(4:40) 440
  Urban Orienteering2 1:00:50 9.82(6:12) 15.8(3:51)
  Total7 10:19:38 84.32(7:21) 135.7(4:34) 440
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Friday Feb 24 #

12 PM

Running 44:20 [3] 10.0 km (4:26 / km)
shoes: Asics GT2000 #8 - Blue

Easy lunchtime around Queen's Drive. Felt pretty good last night, less so today but moderately excited about tomorrow's race.

Thursday Feb 23 #

7 PM

Running tempo 1:18:00 [3] 16.5 km (4:44 / km) +440m 4:10 / km
shoes: Asics GT2000 #8 - Blue

Treadhill progression. 12km/hr 5mins @ 8->12% in 1% steps. Last level felt quite tough and wasn't wanting to overdo it so only did 2mins. 8km before and 4km after.

Wednesday Feb 22 #

6 PM

Running 1:30:00 [3] 19.5 km (4:37 / km)
shoes: Asics GT2000 #8 - Blue

Miles with Peter. Main topic of conversation: orienteering futurology.

Tuesday Feb 21 #

6 PM

Running 1:24:00 [3] 19.0 km (4:25 / km)
shoes: Asics GT2000 #8 - Blue

12x500m (1:30) off 30s. Time to increase the distance in prep for the 12 stage.

Monday Feb 20 #

6 PM

Running 1:19:30 [3] 16.1 km (4:56 / km)
shoes: Asics GT2000 #8 - Blue

Breaking even in Holyrood (flat). Felt less tight at the end than the start.

Sunday Feb 19 #

8 AM

Running long 1:38:00 [3] 22.0 km (4:27 / km)
shoes: Asics GT2000 #8 - Blue

Urban Orienteering 29:00 [3] 7.55 km (3:50 / km)
shoes: VJ iRock #2

Long run featuring the Armagh Urban race as the third quarter. Legs OK for most of it, apart from the hills on the urban. Nice length course for an urban race. It seems the effect of my decreptitude/mileage pre-loading roughly equals the hangovers the younger guys were nursing in terms of detriment to performance...

Saturday Feb 18 #

11 AM

Running 1:24:58 [3] 16.8 km (5:03 / km)
shoes: Asics GT2000 #8 - Blue

Urban Orienteering 31:50 [3] 8.25 km (3:52 / km)
shoes: VJ iRock #2

Armagh International Sprint Champs

Qual
Started with Shminty and Pete, all together at 2 but I took the wrong route to three (left rather than right around the building) and lost considerable time (30s?) and felt a bit under pressure so had to keep the tempo high after that. Comfortably through in the end, 3s behind Emil and 2 ahead of OKO.

Final
Got the route to 2 right then 3 well wrong. OK after that but very, very tired by the end - dropped 7s to GG on the XC run to the last control. Sheesh!

Plus 8km warm up, 3km down and up between races and a struggle round 2.4km playing the splits game at the end.

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7+ days ago
Great run! 3  
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