Training Log Archive: murraystrainingIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
2 PM
Running hills 2:19:00 [3] 23.0 km (6:03 / km) +1000m 4:58 / km
shoes: Asics Gel Enduro Attact WR
Gorgeous solo hill run in the sun. From the Loch Katrine car park in the Trossachs back along the road to Aberfoyle and over the Dukes pass then up a track into some old quarries. From there a bit of bog trotting onto a land rover track along a ridge above Aberfoyle and then drop down, through a Bealach and onto the main Ben Venue track which scrambles up to the summit. Took a direct line off the summit and descended onto the main tourist track back to Achray. Nice.
8 PM
Note
I'm having a TioMila geek fest at my flat for anyone who fancies it on Saturday night. Streaming, tracking, tweeting, eating, drinking, banter. Better than shivering in a Swedish military tent for sure!
Comment here if you fancy coming!
Comment here if you fancy coming!
Friday Apr 29, 2011 #
3 PM
Running hills 1:36:00 [2] 14.0 km (6:51 / km) +1000m 5:03 / km
shoes: Adidas Swoop #9
Celebrated our free bank holiday by running up King's Seat (and The Law and Ben Cleuch) with Tessa and Kirsten.
Thursday Apr 28, 2011 #
7 AM
Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT2150 #3
Good morning!
7 PM
Running warm up/down 6:00 [2] 1.5 km (4:00 / km)
shoes: Asics Hyperspeed
Got stuck in bridge traffic so only had time to run straight from registration to the start!
Running race 32:10 [4] 10.12 km (3:11 / km)
ahr:177 max:185 shoes: Asics Hyperspeed
Last minute plan for to clear my head after a nasty risk management exam. Did the trick just nicely! Nice flat three lap course, only problem was 6 hairpin bends (around cones) where you basically had to stop and reaccelerate.
I put in a fast first km to run the legs off my only rival, Bryan Mackie of City and it did the trick as he was 90s back at the finish - below par for him.
Km splits (only from garmin - no markers): 3:01,09,11,7,15 (15:43),14,16,15,13,8 (16:05/31:48), 0:22 to the finish.
Not bad for a solo effort with no preparation but I felt a lack of miles in my leg. Heart rate was hovering in the high 170s which is a bit low for a race, so with a bit more work and a bit of competition a quicker time is there for sure.
I put in a fast first km to run the legs off my only rival, Bryan Mackie of City and it did the trick as he was 90s back at the finish - below par for him.
Km splits (only from garmin - no markers): 3:01,09,11,7,15 (15:43),14,16,15,13,8 (16:05/31:48), 0:22 to the finish.
Not bad for a solo effort with no preparation but I felt a lack of miles in my leg. Heart rate was hovering in the high 170s which is a bit low for a race, so with a bit more work and a bit of competition a quicker time is there for sure.
C • VDOT 3
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed
Wednesday Apr 27, 2011 #
5 PM
Running hills 1:20:00 [3] 16.0 km (5:00 / km) +400m 4:27 / km
shoes: Asics GT2150 #3
Dalry-Allermuir-Dalry. A truely beautiful evening. I would have loved to have ventured further into the hills, but sadly I could hear the revision books calling.
Tuesday Apr 26, 2011 #
9 PM
Running (-RR) 43:00 [3] 9.2 km (4:40 / km)
shoes: Asics GT2150 #3
Late one after a full study day. Was going to do a bit longer but it was dark and my hip/glut/groin was whimpering. It might be time to bin these shoes - 734miles so far compared to the usual 600.
Monday Apr 25, 2011 #
10 AM
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Adidas Swoop #10
Pacing, jogging, striding, stretching.
Orienteering race (JK Relay) 32:40 [5] 7.0 km (4:40 / km)
shoes: Adidas Swoop #10
Team 1st
Leg 3rd (Rich 31:00)
Out 2nd (+0:17 on ShUOC) back 1st (-2:08)
Despite knowing all the first legs had screwed up the first control I took it out hard to get back in touch with John. Lost control in the middle of the leg though and ended up doing a parallel mistake on the big depressions. Fortunately there were two distinctive thickets to relocate on and even better John just seemed to carry on. Even after that I missed a little in the circle, relocating on one of the other gaffles first. Probably -1min in first miss and 0:15 on the second. As I finally punched I spotted Spongey doing a meercat impression on the top of a dune which gave me another shot of adrenaline - ShUOC might be AWOL, but EUOC were very much there. Focus focus focus I screamed at myself, you've not won anything yet. The next few were better but then I got thrown off line in the burnt gorse to 4 and binned a bit more time - not much from the splits but it felt like an age! I couldn't see anyone behind me though so I relaxed a bit and got good lines on the next few. Next thing I know I'm coming into the spectator knowing it's pretty straightforward from here. I do almost lose it on the next one when I mix up some thickets - gorse suddenly mapped as green hashing and trees as dark green - but trust the contours and I'm fine. Into the urban - feels strange to be doing urban on an ISOM map, very 1990s - and I'm probably not as clinical as I would be in a sprint race, but its perfectly adequate for now. Through the last couple, trying to remember what Ant told me - something about the short grass being very short. Ah that makes sense. I seemed to be just behind srollins for a lot of this, wasn't really thinking about what was happening in the girls. It was only when I was half way down the finish chute with Oleg that I noticed the other BAOC girls waiting to celebrate. Us first!
So Interlopers finally win the JK Trophy, break their "curse" and send those pesky students home to think again. A couple of times I have run fastest leg times in the JK (04 and 06 spring to mind) and been quite proud of myself but I realised in this race that when you are defending a lead it's not about a foot-to-the-floor eyeballs out effort, its about doing things safely and getting it right which all three of us did today, and that's why we won.
Leg 3rd (Rich 31:00)
Out 2nd (+0:17 on ShUOC) back 1st (-2:08)
Despite knowing all the first legs had screwed up the first control I took it out hard to get back in touch with John. Lost control in the middle of the leg though and ended up doing a parallel mistake on the big depressions. Fortunately there were two distinctive thickets to relocate on and even better John just seemed to carry on. Even after that I missed a little in the circle, relocating on one of the other gaffles first. Probably -1min in first miss and 0:15 on the second. As I finally punched I spotted Spongey doing a meercat impression on the top of a dune which gave me another shot of adrenaline - ShUOC might be AWOL, but EUOC were very much there. Focus focus focus I screamed at myself, you've not won anything yet. The next few were better but then I got thrown off line in the burnt gorse to 4 and binned a bit more time - not much from the splits but it felt like an age! I couldn't see anyone behind me though so I relaxed a bit and got good lines on the next few. Next thing I know I'm coming into the spectator knowing it's pretty straightforward from here. I do almost lose it on the next one when I mix up some thickets - gorse suddenly mapped as green hashing and trees as dark green - but trust the contours and I'm fine. Into the urban - feels strange to be doing urban on an ISOM map, very 1990s - and I'm probably not as clinical as I would be in a sprint race, but its perfectly adequate for now. Through the last couple, trying to remember what Ant told me - something about the short grass being very short. Ah that makes sense. I seemed to be just behind srollins for a lot of this, wasn't really thinking about what was happening in the girls. It was only when I was half way down the finish chute with Oleg that I noticed the other BAOC girls waiting to celebrate. Us first!
So Interlopers finally win the JK Trophy, break their "curse" and send those pesky students home to think again. A couple of times I have run fastest leg times in the JK (04 and 06 spring to mind) and been quite proud of myself but I realised in this race that when you are defending a lead it's not about a foot-to-the-floor eyeballs out effort, its about doing things safely and getting it right which all three of us did today, and that's why we won.
Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas Swoop #10
Sunday Apr 24, 2011 #
1 PM
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ Integrators
Slightly convoluted jogging between car parks and then to the start. Not feeling too bad.
Orienteering race (JK Long) 1:18:40 [4] 15.0 km (5:15 / km) +700m 4:15 / km
shoes: VJ Integrators
5th, 4 mins behind Hector.
After getting whipped by Craney at Hambledon I decided I ought to try committing to a Long race, and since this one looked a bit short it looked ideal. I started hard, pushing on the climbs and attacking the flats and downhills. It was going well when I got to the butterflys as I was in 3rd but then I got a bit sloppy and binned a bit of time. I pushed hard after that and I could catch glimpses of Ant (3 min man) but the gap could easily still be three minutes (which it was). In the end he beat me overall because I minced down the hill at the end. Loser.
Still one of my better long races, and I felt physically fine at the end so I'm sure I could've carried on for the full 90-100 if needed. Only 2mins down on Craney with 3+ mins of mistakes compared with 5 down at southerns with ~2mins mistakes so I was there physically which is a positive. Hector ran a great race, stealing seconds all the way with ruthless efficiency. Respect.
After getting whipped by Craney at Hambledon I decided I ought to try committing to a Long race, and since this one looked a bit short it looked ideal. I started hard, pushing on the climbs and attacking the flats and downhills. It was going well when I got to the butterflys as I was in 3rd but then I got a bit sloppy and binned a bit of time. I pushed hard after that and I could catch glimpses of Ant (3 min man) but the gap could easily still be three minutes (which it was). In the end he beat me overall because I minced down the hill at the end. Loser.
Still one of my better long races, and I felt physically fine at the end so I'm sure I could've carried on for the full 90-100 if needed. Only 2mins down on Craney with 3+ mins of mistakes compared with 5 down at southerns with ~2mins mistakes so I was there physically which is a positive. Hector ran a great race, stealing seconds all the way with ruthless efficiency. Respect.
Running 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Integrators
With a slightly excited Tessa.
Saturday Apr 23, 2011 #
8 AM
Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics GT2150 #3
Wee shake out from the cottage. Time and distance estimates. Gutted not to have a chance to run up the Mournes (cottage was perfectly positioned to run out the back door straight onto the fell). Will have to go back and run/race there some day.
1 PM
Running warm up/down 10:00 [1] 2.4 km (4:10 / km)
shoes: Adidas Swoop #10
Orienteering race (JK Middle) 36:45 [4] 7.0 km (5:15 / km)
shoes: Adidas Swoop #10
7th, 2:20 behind Craney, 1:02 behind 2nd.
Aim was to focus on navigation & not worry about pace too much. I think to start with I was more focussed on focussing than actually getting the nav right. I binned 2 minutes in total on the first 4, but to be honest I got a bit lucky on 1 & 2 as I saw the control when I didn't really know where I was. After I got my head into it I was pretty clean. Same speed as craney from 13-finish. Not great, but my best championship middle run/result for a few years.
Aim was to focus on navigation & not worry about pace too much. I think to start with I was more focussed on focussing than actually getting the nav right. I binned 2 minutes in total on the first 4, but to be honest I got a bit lucky on 1 & 2 as I saw the control when I didn't really know where I was. After I got my head into it I was pretty clean. Same speed as craney from 13-finish. Not great, but my best championship middle run/result for a few years.
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Adidas Swoop #10
To start and back with CK and Nixon.
Friday Apr 22, 2011 #
Event: JK 2011
3 PM
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics GT2150 #3
Lots of jogging around the leafy streets of Belfast and then some nervous strides before the start. Knee was a bit sore.
Orienteering race (JK Sprint) 13:57 [5] 3.2 km (4:22 / km)
shoes: inov8 f-lite 230 #2
2nd, ~30s behind Craney.
Two small misses - route to #3 (excuse below) and then poor execution on #11 (knew the path went downhill but for some reason cut back down the stairs instead - my fault) which were mercilessly punished by an impressive run from Craney. Other than that I was never particularly at ease with the map and course.
I remembered reading a blog by Marten Bostrom last year complaining about how sprint races had changed over the last few years (http://www.martenbostrom.com/news.html - dated 27th Aug 2010) and thinking at the time about how he sounded like a typical road-runner-orienteer who just wants to win races by having a chance to run faster than his competitors. But after Friday's race I think he may have a point. We had 28 controls in 14 minutes of racing. The range of split times was only 0:15 to 0:49. At that intensity of controls the subtle skills of planning and memorising controls ahead, intensity management and decisive route choice are not on the menu, replaced with frantically executing the current leg and glancing ahead to the next while trying to minimise hesitations. I think there is a place for this sort of planning in a good sprint race course but not at the expense of the other ingredients.
Now, to the map. Have I become such a highly strung sprint specialist that the slightest deviation from ISSOM standards throws me? I know I struggled with the PWT standard map of Summer Palace in China but I think I want to blame my first route choice miss on #3 on the print colours of the map. If you still have the warm up map (which I presume was laser printed) compare it with the litho-printed race map. The brown ink used for tarmac and contours is far darker on the race map. To my eye the warmup map is "correct". I'm not sure if there's a allowable range for the shades of brown like there is for buildings, but this doesnt look right to me. I think this also contributes to the problem of uncrossable walls seeming to continue where a contour comes out the end of them. Looking at the map in the cold light of day this seems to me to be the only reason for why I would have taken the route I did (right) to number 3.
Add to this the poor standard of printing (after this I'm not sure litho printing should be used for sprint maps) and I'm left with a slightly bitter taste - I've looked at a few maps and they are not all the same.
This wasn't supposed to turn into a ranty moan. I really enjoyed the whole weekend and these are all just challenges that we have to deal with to achieve our goals. Credit to Matt for a great run and to the ShUOC boys for keeping the pressure on.
Two small misses - route to #3 (excuse below) and then poor execution on #11 (knew the path went downhill but for some reason cut back down the stairs instead - my fault) which were mercilessly punished by an impressive run from Craney. Other than that I was never particularly at ease with the map and course.
I remembered reading a blog by Marten Bostrom last year complaining about how sprint races had changed over the last few years (http://www.martenbostrom.com/news.html - dated 27th Aug 2010) and thinking at the time about how he sounded like a typical road-runner-orienteer who just wants to win races by having a chance to run faster than his competitors. But after Friday's race I think he may have a point. We had 28 controls in 14 minutes of racing. The range of split times was only 0:15 to 0:49. At that intensity of controls the subtle skills of planning and memorising controls ahead, intensity management and decisive route choice are not on the menu, replaced with frantically executing the current leg and glancing ahead to the next while trying to minimise hesitations. I think there is a place for this sort of planning in a good sprint race course but not at the expense of the other ingredients.
Now, to the map. Have I become such a highly strung sprint specialist that the slightest deviation from ISSOM standards throws me? I know I struggled with the PWT standard map of Summer Palace in China but I think I want to blame my first route choice miss on #3 on the print colours of the map. If you still have the warm up map (which I presume was laser printed) compare it with the litho-printed race map. The brown ink used for tarmac and contours is far darker on the race map. To my eye the warmup map is "correct". I'm not sure if there's a allowable range for the shades of brown like there is for buildings, but this doesnt look right to me. I think this also contributes to the problem of uncrossable walls seeming to continue where a contour comes out the end of them. Looking at the map in the cold light of day this seems to me to be the only reason for why I would have taken the route I did (right) to number 3.
Add to this the poor standard of printing (after this I'm not sure litho printing should be used for sprint maps) and I'm left with a slightly bitter taste - I've looked at a few maps and they are not all the same.
This wasn't supposed to turn into a ranty moan. I really enjoyed the whole weekend and these are all just challenges that we have to deal with to achieve our goals. Credit to Matt for a great run and to the ShUOC boys for keeping the pressure on.
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT2150 #3
Thursday Apr 21, 2011 #
6 PM
Running (TT) 1:12:00 [3] 17.6 km (4:05 / km)
shoes: Asics GT2150 #3
Captain Campbell put on a Level ye Devils session where the aim is to run 6 identically paced intervals. Watches are banned and you score 1pt for each second your 2-6th intervals are away from your first. He was letting us choose our interval length on a Hyman-esque 6 minute cycle.
Given the four days of racing looming I didn't much fancy too much fast paced work so had the plan of trying to run 6 consecutive 6 minute miles to make it into a nice steady run. With no Garmin to geek over while running I really focussed on my breathing patterns and monitoring stress levels to try and keep the pace level. The first lap was 5:49, a little faster than I was aiming for but at least I got 11s recovery before going again!
After that I clocked 5:47, 43, 51, 43, 40 for a huge total of 25. Mags and Claire G won with a hugely impressive score of 5!
I'm really happy with this session though. While 5:45 miles are nothing to shout about, I was genuinely very relaxed throughout the whole session.
Given the four days of racing looming I didn't much fancy too much fast paced work so had the plan of trying to run 6 consecutive 6 minute miles to make it into a nice steady run. With no Garmin to geek over while running I really focussed on my breathing patterns and monitoring stress levels to try and keep the pace level. The first lap was 5:49, a little faster than I was aiming for but at least I got 11s recovery before going again!
After that I clocked 5:47, 43, 51, 43, 40 for a huge total of 25. Mags and Claire G won with a hugely impressive score of 5!
I'm really happy with this session though. While 5:45 miles are nothing to shout about, I was genuinely very relaxed throughout the whole session.
Wednesday Apr 20, 2011 #
12 PM
Running (RR) 41:15 [3] 9.9 km (4:10 / km)
shoes: Asics GT2150 #3
Easy fartlek on the RR loop. Included 4x90s, 1x5min, 5x100m.
Tuesday Apr 19, 2011 #
6 PM
Running hills (TASH) 1:13:00 [3] 12.8 km (5:42 / km)
shoes: Adidas Swoop #9
Hit the hills - Gutted Haddie to the summit past some mountain unicyclists, descent via DVD ridge, past a drum band practising by the ruined chapel and up Winnie hill. Made peace with the BogTrot climb to finish, finally took the right line.
Monday Apr 18, 2011 #
6 PM
Running 1:22:00 [3] 18.9 km (4:20 / km)
shoes: Asics GT2150 #3
Post study day head clearer. Meadows, Queens Drive, Calton Hill, Canonmills, Ferry Road path, Telford Path. Steady.
Sunday Apr 17, 2011 #
Running 1:29:00 [3] 20.9 km (4:16 / km)
shoes: Asics GT2150 #3
Got a bit excited during my London Marathon watching multimedia experience (mens race on TV, womens race streaming on big laptop, live results on netbook, twitter on phone and 5live in the kitchen - I was studying too, honest!) and entered the Snowdonia Marathon in October. Well it'll be a nice break from the 5km training of the next 3 months!
Celebrated this momentous occasion with a solar powered jaunt out on my 1/2 mara loop - canal to HW, up the hill to Balerno, down the water of Leith and back along the canal. Right glut very tight to start with but was ok once I got into my rhythm.
Celebrated this momentous occasion with a solar powered jaunt out on my 1/2 mara loop - canal to HW, up the hill to Balerno, down the water of Leith and back along the canal. Right glut very tight to start with but was ok once I got into my rhythm.
Saturday Apr 16, 2011 #
12 PM
Running 56:00 [1] 11.0 km (5:05 / km)
shoes: Asics GT2150 #3
Jogging down to HP, up Salisbury Crags after the race cheering everyone else on and then back home afterwards.
Running race (BogTrot) 28:59 [5] 6.9 km (4:12 / km) +400m 3:15 / km
shoes: inov8 roclite 285 #4
Started hard and had a Carnethyscum junior on my heels at the start of the first climb. I missed the turn up Salisbury Crags (anyone who's followed me on a MASH knows I'm pretty good at missing that turn) and only realised about 100m later. Not wanting to turn round and give up the lead I've got on the rest I just turn straight up into the thick grass and head diagonally back to where the correct track is. Fortunately for me no one else takes the correct path and everyone follows my ad hoc route, and the ploughing through deep grass is an advantage to me! The CS junior falls back and I suddenly have quite a big gap to Al in second - about 200m when we pass through the finish at about 1/2way. The climb up Radical Road is always a tricky one to pace correctly but Al doesn't seem to close the gap much - but it doesn't get any bigger either. Back around to the Salisbury Crags climb again. I remember stepping over some flour at the turning I missed the first time so this time I keep my eyes peeled for it. D'oh, missed it again! Never saw the flour this time! Instead of cutting back I head up a narrower path but notice Al has taken the correct path and really closed the gap. I dig deep and work hard all the way up the climb and then really have to run fast on the down hill to keep a gap. At one point I look at my watch and see I'm doing 3:02/km and wonder if I can go faster - I try sprinting a bit and get down to 2:50 pace. Just as well as Al is still closing that gap! I manage to hang on to the finish and een do a bit of a showboating with a jump & grab across the stream 10m from the line.
1st, 6' ahead of Al A but a long way down on Phat Phils record, though I don't think missing the path a couple of times makes up all the 3 minute deficit...
Top Trotting!
1st, 6' ahead of Al A but a long way down on Phat Phils record, though I don't think missing the path a couple of times makes up all the 3 minute deficit...
Top Trotting!
Friday Apr 15, 2011 #
7 AM
Running (RR) 50:00 [1]
shoes: Asics GT2150 #3
No energy this morning, turned into a bit of a death march. I know why.
Thursday Apr 14, 2011 #
6 PM
Running 1:20:00 [3] 16.5 km (4:51 / km)
shoes: Asics GT2150 #3
First run for over 100 hours. Ouch. Went to Trotter Training and trotted moderately hard around a Hermitage handicap. Fun, but I was definitely a bit rusty.
Monday Apr 11, 2011 #
Note
(injured)
Doc says no getting the stitches wet. Taking her advice, today at least.
Sunday Apr 10, 2011 #
11 AM
Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Asics GT2150 #3
Orienteering race 34:00 [3] 7.0 km (4:51 / km)
shoes: inov8 roclite 285 #4
Ran too fast. Didn't read map. Ran into tree. Bled. Chased Oleg. Cocked up. Jogged it home. Got patched up. Went to airport. Waited 4 hours. Flew home. Went to A+E. Waited an hour. Got stitched up.
Saturday Apr 9, 2011 #
11 AM
Running warm up/down 16:00 [1] 3.0 km (5:20 / km)
shoes: Asics GT2150 #3
Four laps of the playing fields
Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: inov8 f-lite 230 #2
To the start +strides.
Orienteering race (BEOC Sprint Q) 15:00 [4] 3.6 km (4:10 / km)
shoes: inov8 f-lite 230 #2
Heat B, 1st. Job done.
(didn't like the control on the spiral staircase though)
(didn't like the control on the spiral staircase though)
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT2150 #3
Two laps of the playing fields.
2 PM
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT2150 #3
Two laps of the playing field. Changed into other shoes for strides.
Orienteering race (BEOC Sprint) 14:00 [5] 3.6 km (3:53 / km)
shoes: inov8 f-lite 230 #2
1st. Job done.
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT2150 #3
One lap of the playing fields and then a bit more in the shade.
Friday Apr 8, 2011 #
7 AM
Running (RR) 45:00 [3] 9.4 km (4:47 / km)
shoes: Asics GT2150 #3
feeling nae too shabby.
Thursday Apr 7, 2011 #
4 PM
Running warm up/down 21:00 [2] 4.7 km (4:28 / km)
shoes: Asics GT2150 #3
Found a real nice path on the north side of the campus. Fresh dry woodchip on the ground, almost bouncing along.
Orienteering 35:00 [3] 8.0 km (4:23 / km)
shoes: Asics GT2150 #3
Two sprint courses round Heriot Watt (from Scottish Sprint Champs 2007). Mostly pretty good - reading descriptions for most controls and planning routes in advance, but got caught out by uncrossable hedges a couple of times so need to be more alert to them.
Ironing done.
Ironing done.
Wednesday Apr 6, 2011 #
6 PM
Orienteering 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 f-lite 230
Did some ironing around Pollock Halls.
Running 50:00 [3] 8.0 km (6:15 / km)
shoes: Asics GT2150 #3
Jogging there and back plus some 200m reps on the meadows.
Tuesday Apr 5, 2011 #
7 AM
Running (RR) 45:00 [2] 9.4 km (4:47 / km)
shoes: Asics GT2150 #3
5 PM
Running 48:00 [2]
shoes: Asics GT2150 #3
Had the plan of going to Saughton to do a 3km time trial but realised halfway along the canal I was on a hiding to nothign trying to do anything fast in the hurricane we were getting blasted by. Took a left instead and looped over Craiglochart before bumping into Stewie on the way home.
Monday Apr 4, 2011 #
7 AM
Running (RR) 40:00 [2] 9.4 km (4:15 / km)
shoes: Asics GT2150 #3
Definitely raced yesterday!
6 PM
Running (miniMash) 54:00 [2] 11.5 km (4:42 / km) +150m 4:24 / km
shoes: Asics GT2150 #3
Very relaxed trot out round queens drive then over and down the dry valley and back up hunters bog.
Sunday Apr 3, 2011 #
12 PM
Running warm up/down 22:00 [2] 4.89 km (4:30 / km)
shoes: Asics GT2150 #3
Running race 29:30 [5] 9.2 km (3:12 / km)
shoes: Asics GT2150 #3
***Time an estimate until i see results - forgot my watch***
Scottish National 6-stage road relays. Running 2nd leg (5.7miles) on a properly mixed Trotter team. Went out in around ~40th & came back 13th so the whole race was a constant mission to close the gap to the next guy. Fun to run a race like that but hard to know if I as pushing as hard as I could. I guess when I see the results I'll know more!
Scottish National 6-stage road relays. Running 2nd leg (5.7miles) on a properly mixed Trotter team. Went out in around ~40th & came back 13th so the whole race was a constant mission to close the gap to the next guy. Fun to run a race like that but hard to know if I as pushing as hard as I could. I guess when I see the results I'll know more!
Saturday Apr 2, 2011 #
1 PM
Running warm up/down 23:00 [2] 4.8 km (4:47 / km)
shoes: Asics GT2150 #3
Good wee jog up the banks of the Clyde to get the pins woken up.
Orienteering race (Erskine UR) 36:30 [4] 9.2 km (3:58 / km) +100m 3:46 / km
Cracking wee urban race on an extended version of the WOC sprint selection race map. No chance to relax at all, the only gimme control was at the start of the long leg. I'm wondering whether the long leg is the longest leg on paper I've ever done, at a massive 27cm (1:4000).
I was choosing and executing routes pretty well today but at the cost of a bit of precision coming into the controls - three times I just ran blindly into the circle without knowing which tree/bush the flag was hiding behind. You can get away with those mistakes in a longer race but I'll need to iron them out next weekend.
Think I was 3 minutes up on Jegor and a massive 6 ahead of ₪. Scared though, he's got ages to close that gap.
I was choosing and executing routes pretty well today but at the cost of a bit of precision coming into the controls - three times I just ran blindly into the circle without knowing which tree/bush the flag was hiding behind. You can get away with those mistakes in a longer race but I'll need to iron them out next weekend.
Think I was 3 minutes up on Jegor and a massive 6 ahead of ₪. Scared though, he's got ages to close that gap.
C • ₪ 3
Friday Apr 1, 2011 #
7 AM
Running (RR) 45:00 [2] 9.2 km (4:53 / km)
shoes: Asics GT2150 #3
Slow