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Training Log Archive: murraystraining

In the 30 days ending Apr 30, 2008:

activity

time

miles

Running

9:58:44

87.02

(6:53)

140.05

(4:17)

990

Total

9:58:44

87.02

(6:53)

140.05

(4:17)

990

2:30

0:00

» now

Wednesday Apr 16, 2008 #

Running tempo (10miler) 59:29 [3] 15.8 km (3:46 / km)
ahr:166 max:180 shoes: asics 2120

Last day of studying :D no dc for the wednesday run :( ran the same loop as last tuesday but in the opposite direction. mistake! stiff easterly wind in my face all the way down to the coast and along the seafront, really had to work hard to keep the speed up. then turn for home and the route back was dead calm/sheltered. still as damn close as you like to 6min miling for 10miles is not to be sniffed at, and the ave hr is not too bad. felt like the legs were suffering more than the aerobic system.

Running warm up/down 9:15 [1] 1.91 km (4:51 / km)
ahr:147 max:152 shoes: asics 2120

half lap of meadows to warm down - had pushed quite hard for the last 5 mins of run.

Tuesday Apr 15, 2008 #

Running (Offroad) 1:05:00 [2] 14.5 km (4:29 / km) +200m 4:12 / km
ahr:153 max:173 shoes: asics 2120

after a hard days studying a very pleasant tour of the south edinburgh tops: sciennes -> east craiglochart -> braids -> blackford. beautiful evening. met ray w walking home. its 11 miles! craziness.

Monday Apr 14, 2008 #

Running (jogging) 41:00 [1] 7.0 km (5:51 / km) +80m 5:32 / km
ahr:135 shoes: asics 2120

very easy running with the haries, down innocent railway then up the backside of dunsapie.

Sunday Apr 13, 2008 #

Running long 1:43:00 [3] 25.5 km (4:02 / km) +50m 4:00 / km
ahr:161 shoes: asics 2120

Banged the sunday miles in early before watching the marathon with some bacon butties. Same route as last weekend (DVC - Canal - HW - Currie - WoL - Canal - DVC) but solo so a bit quicker. Pace came down to 3:45/km for the last 5k which felt good, but still controlled.
Crackin' marathon as well. Had a flutter on Wanjiru but Lel was too quick. Apparently he ran the last 385yds at 65s/400m pace!

Saturday Apr 12, 2008 #

Running 1:10:00 [3] 17.34 km (4:02 / km) +150m 3:52 / km
ahr:158 max:175 shoes: asics 2120

Late afternoon with dc. Round arthurs seat then past kb to braid hills drive, broke dc along the way which is a bit sad. Once he turned for home, i took the brakes off and freewheeled all the way home, average 3:30/km down the hill and up through morningside, then pumped it up to 3:10/km for the last 1.3k through the meadows. still only 175hr which is a good sign.

Running warm up/down 8:00 [1] 1.3 km (6:09 / km) +10m 5:56 / km
ahr:133 max:140 shoes: asics 2120

after finishing the run at a bit of a tempo a bit of easy jogging back the way i came to see if coombs was lying curled up in the gutter. couldnt see him. looks from his log as if he 'beat' me back by 2 mins.

Friday Apr 11, 2008 #

Note

combination of working too hard, studying straight after work and worried about legs from yesterday meant no jogging today.

Thursday Apr 10, 2008 #

Running tempo (post exam blitz!) 36:00 [4] 10.0 km (3:36 / km)
shoes: asics 2120

Exam at Heriot Watt in morning. Working in centre of town in afternoon. It's obvious really, clear the head on a brisk jaunt along the canal.

However.

Came out the exam full of nervous energy and burst straight into a decent tempo. GPS had flat batteries so not exactly sure of pace/intensity but back of envelope calcs suggest i was cruising at about 3:20-25 when i got on the canal. Well, my calfs/shins did not like that and swole up. Had to stop and stretch, and suffer the ignomy of being passed by the runner i passed 2 mins earlier. After loosening off slightly i cruised back in, averaging around 4/km for the rest. Still didnt feel great and was running on the verge at every opportunity.

Did clear the head though.

Tuesday Apr 8, 2008 #

Running 1:01:00 [3] 15.7 km (3:53 / km) +50m 3:49 / km
ahr:164 max:176 shoes: asics 2120

Evening run. pushing it, but still feeling comfortable, tried to maintain pace rather than intensity on the hills back.

Route DVC - Innocent railway, porto prom - jocks lodge - holyrood - st leonards - DVC.

Bulk of run at 3:48/km, slower at start/end due to traffic/hill.

I enjoyed this one.

Running hills (Arthurs) 36:00 [2] 6.5 km (5:32 / km) +250m 4:39 / km
shoes: inov8 roclite 285

morning tour of the seat.

Running 53:00 [1] 12.5 km (4:14 / km) +100m 4:05 / km
ahr:148 shoes: asics 2120

dvc - kb5 route - dvc. easy

Monday Apr 7, 2008 #

Running 57:00 [1] 12.0 km (4:45 / km) +100m 4:34 / km
ahr:137 shoes: asics 2120

apparently 4:50 pace is too fast for the haries on an monday night run. at least thats the pace dc and i were going when we dropped them. dvc - canal - craiglochart - blackford pond - dvc.

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