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Training Log Archive: murraystraining

In the 11 days ending Aug 9, 2015:

activity

time

miles

Running

7:30:15

53.69

(8:23)

86.4

(5:13)

1300

Cycling

1:30:00

14.91

(6:02)

24.0

(3:45)

Orienteering

38:00

3.73

(10:12)

6.0

(6:20)

Urban Orienteering

26:40

4.85

(5:30)

7.8

(3:25)

Total

10:04:55

77.17

(7:50)

124.2

(4:52)

1300

2:15

0:00

» now

Saturday Aug 8, 2015 #

1 PM

Cycling 1:30:00 [3] 24.0 km (3:45 / km)
shoes: Bike: Boardman Comp MTB

Had a long hilly one planned in the Cairngorms but felt a bit 'tired' so biked up Gleann Einich from Rothiemuchus. Nice. Didn't get quite to the loch as there was a pretty significant river crossing I wimped out at. Fun descent!

Friday Aug 7, 2015 #

12 PM

Running 1:01:00 [3] 14.0 km (4:21 / km)
shoes: Adidas Swoop #12

Out and back hill run with Kris before Long watching. Didn't make it to any summits in the time available.

Thursday Aug 6, 2015 #

Orienteering tempo 38:00 [3] 6.0 km (6:20 / km)
shoes: VJ Integrators #4

Running a WOC relay course after helping on the s6d start all morning.
We wouldn't have won a medal with me in the team either.

Wednesday Aug 5, 2015 #

9 AM

Running warm up/down 18:00 [3] 4.0 km (4:30 / km)
shoes: Asics GT2000 #5 (blue)

Running intervals 27:00 [3] 6.0 km (4:30 / km) +350m 3:29 / km
shoes: Asics GT2000 #5 (blue)

10x75s hill reps. No, I don't know why either.

Monday Aug 3, 2015 #

3 PM

Running hills 2:15:00 [3] 18.0 km (7:30 / km) +950m 5:56 / km

Thinking time in the Cairngorms. Struggling on the climbs but feeling much better after.

Sunday Aug 2, 2015 #

8 AM

Running 22:00 [3] 5.2 km (4:14 / km)
shoes: Asics GT2000 #5 (blue)

Just about keeping on top of the euphoria.

5 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT2000 #5 (blue)

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)

6 PM

Urban Orienteering race 13:46 [3] 4.1 km (3:21 / km)
shoes: VJ iRock #1

WOC Sprint
Satisfying performance/disappointing result.
So much more I could add, and maybe I will at some point.
But not now.

Saturday Aug 1, 2015 #

8 AM

Running 41:15 [3] 9.2 km (4:29 / km)
shoes: Asics GT2000 #5 (blue)

Ardesier morgonjogg. Legs feeling used but moving OK. Physio with Jules afterwards to loosen off a few bits.

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

8 AM

Running 42:00 [3] 9.2 km (4:34 / km)
shoes: Asics GT2000 #5 (blue)

Ardesier Morgonjogg plus 6x10s hill sprints.
Excited.

7 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT2000 #5 (blue)

Seven laps of the warm up map + drills.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: VJ iRock #1

-12 to -5 plus more drills.

Urban Orienteering race 12:54 [3] 3.7 km (3:29 / km)
shoes: VJ iRock #1

WOC sprint q. Took half of the way to no 1 to get my brain in great but was safe and controlled after that. Didn't see the hay bale route on the long leg which cost me a few seconds. 5th, 24s down. Job done.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

Thursday Jul 30, 2015 #

8 AM

Running 44:00 [3] 9.3 km (4:44 / km)
shoes: inov8 f-lite 230 #3 (black)

Ardesier morgonjogg.

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