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Training Log Archive: murraystraining

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
Running	37	36:00:20	275.58	(7:50)	443.5	(4:52)	3445
Orienteering	10	8:57:00	43.87	(12:14)	70.6	(7:36)	220
Terrain Running	3	8:07:00	44.12	(11:02)	71.0	(6:52)	2790
Faffing in the gym	2	1:05:00
Total	49	54:09:20	363.56		585.1		6455

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Friday Nov 30, 2012 #

10 AM

Terrain Running 2:39:00 [3] 22.0 km (7:14 / km) +900m 6:00 / km
shoes: inov8 RocLite 312 GTX

Winter Running Weekend: Long-O over Silver Howe and Loughrigg. Barely navigating though, just using the course as a rough guide. Added on an extra climb of Silver Howe at the start too as I thought it was a bit short.

Thursday Nov 29, 2012 #

12 PM

Running warm up/down (AZ) 16:00 [3] 3.4 km (4:42 / km)
shoes: Asics GT2170 #2

To KB.

Running race (AZ) 20:20 [3] 6.55 km (3:06 / km)
shoes: Asics Hyperspeed #2

KB Dash - new PB! (prev 20:38, June last year) A bit surprised by that to be honest as it was my first "race" for over a month & following Tuesday session, last nights slow miles and this mornings battering by the physio I had pretty low expectations. Good conditions apart from a few icy patches in the Hermitage will have helped though (and in hindsight I don't think I was in the greatest shape last June)

Running warm up/down (AZ) 16:00 [3] 3.4 km (4:42 / km)
shoes: Asics Hyperspeed #2

Back to work.

Wednesday Nov 28, 2012 #

6 PM

Running warm up/down (AZ) 1:41:00 [3] 21.3 km (4:45 / km)
shoes: Asics GT2170 #2

The Craiglockhart Half Marathon. A big old housing estate of detatched bungalows and villas just along the canal. Craiglockhart Avenue, Bank, Crescent, Dell Road, Drive North, Drive South, Gardens, Grove, Loan, Park, Place, Quadrant, Road, Road North, Terrace & View. All pretty pleasant apart from the Avenue which seemed to be a permanent queue of traffic all the way from Slateford Road to Colinton Road in both directions - must be pretty annoying if you live on one of the side streets and need to battle through the queue to get anywhere.

Tuesday Nov 27, 2012 #

7 AM

Running (AZ) 37:00 [3] 8.1 km (4:34 / km)
shoes: Asics GT2170 #2

Fresher trip over to finish the last two bits of Craigleith (Road and View). Found a new cut through from the end of Craigleith View to the railway cyclepath

6 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT2170 #2

Running intervals 40:00 [3] 10.4 km (3:51 / km)
shoes: Asics GT2170 #2

First session with the "Itenburgh" group. Definitely the session group to be with in Edinburgh at the moment. 4x5mins,(3mins), 4x1min(1min).
3:01(/km), 3:01, 2:59, 2:58
2:46-49/km on the minutes - and getting dropped by the boys with more laps of the track in their legs than me!

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Asics GT2170 #2

Monday Nov 26, 2012 #

5 PM

Running (AZ) 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Asics GT2170 #2

Bit of a sluggish trek round Craigleith Hill Green, Craigleith Hill Grove, Craigleith Hill Loan, Craigleith Hill Place, Craigleith Hill, Craigleith Retail Park and Craigleith Rise. Have to remind myself that the easy days make the hard days easier but are not necessarily easier themselves.

Sunday Nov 25, 2012 #

9 AM

Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: VJ Integrators

Own course on Summer House Knott. Difficult - windblow & forestry work not helping anything.

10 AM

Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
shoes: VJ Integrators

Coaching & control collecting.

2 PM

Running 1:34:00 [3] 12.5 km (7:31 / km) +900m 5:32 / km
shoes: inov8 RocLite 312 GTX

Finished the weekend with a trip up Hellvelyn from Glenridding. Bottled it from doing Striding Edge when we saw how much snow there was but Swirral Edge was probably not much better! Great fun scrambling up the snow covered rocks, very cautious on the way back down.

Saturday Nov 24, 2012 #

9 AM

Orienteering 1:30:00 [3] 8.2 km (10:59 / km)
shoes: Adidas Swoop #10

Control hanging and shadowing ScotJOS juniors in Bishop's Wood. Had a 10minute blast round some controls on my own at the end, vaguely gaffled with Doug for some head to head action.

1 PM

Orienteering 35:00 [3] 4.5 km (7:47 / km)
shoes: Adidas Swoop #10

Planned our own training using the juniors flags in Stoney Hazel. Tough area, good training.

3 PM

Running 1:03:00 [3] 9.5 km (6:38 / km)
shoes: inov8 RocLite 312 GTX

Hillrun with Doug from Torver up to the col SW of the Old Man of Coniston. Not enough daylight to get to the summit but a nice route nonetheless.

C • The Weatherman 1

Friday Nov 23, 2012 #

10 PM

Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Asics GT2170 #2

Didn't run before work as packing for the weekend.
Planned to run at lunchtime but had a presentation from the FD to attend.
Planned to run after work before driving south but ended up working later than planned.
Contemplated a blank day in the diary on the way south - wouldn't be the worst thing to be fresh for the weekend but I didn't feel I needed a day off. So on arriving at Hawkshead got the headtorch on and dragged Doug out for a lap of the lake. Job done.

Thursday Nov 22, 2012 #

8 AM

Running (AZ) 32:00 [3] 7.0 km (4:34 / km)
shoes: Asics GT2170 #2

Similar morning loop to yesterday, this time up through Holy Corner first then along Craiglea Drive to Craiglea Place.

C • Peeps 4

7 PM

Running (AZ) 1:20:00 [3] 17.1 km (4:41 / km)
shoes: Asics GT2170 #2

The first half of the Craigleiths: Avenue North, Avenue South, Bank, Crescent, Drive, Gardens, Grove, Hill, Hill Avenue, Hill Crescent, Hill Gardens. Decided I'd had enough at that point and went to the pub.

Wednesday Nov 21, 2012 #

8 AM

Running (AZ) 40:00 [3] 8.0 km (5:00 / km) +100m 4:42 / km
shoes: Asics GT2170 #2

More trips to visit Craig. This morning it was Craighill Gardens and Craighouse Avenue, Gardens, Place, Road and Terrace. Also bumped into my old flatmate out for a jog so ran with him for a bit. He's called Dave though, not Craig.

C • Ahh but Dave... 2

7 PM

Running (AZ) 1:19:00 [3] 18.4 km (4:18 / km)
shoes: Asics GT2170 #2

No Wednesday group today so improvised my own harder run. Steady (4 min/km) out on the railway path to Barnton, then a bit of a faff around in East Craigs finding Craigieview House, Square and Wynd map memory Back home harder (<3:45/km) on the usual route from Corstorphine.

Tuesday Nov 20, 2012 #

6 PM

Running (AZ) 1:11:00 [3] 14.2 km (5:00 / km) +100m 4:50 / km
shoes: Asics GT2170 #2

Legs still weary. Down through Canonmills to Craighall Avenue, Bank, Cresc, Grove, Road and Terrace. Variant route home to make most of shelter from the wind.

Monday Nov 19, 2012 #

6 PM

Running (AZ) 1:15:00 [3] 15.2 km (4:56 / km) +100m 4:47 / km
shoes: Asics GT2170 #2

No MASH this week due to general wreckedness of legs. Over to Craigentinny (Avenue, Avenue North, Crescent, Grove, Place & Road) instead. 21% complete!

Sunday Nov 18, 2012 #

8 AM

Terrain Running race (GMC) 2:48:00 [3] 25.0 km (6:43 / km) +960m 5:38 / km
shoes: Adidas Swoop #11

Orienteering race (GMC) 27:00 [3] 4.5 km (6:00 / km) +100m 5:24 / km
shoes: Adidas Swoop #11

So much for the easier second day! First leg, straight up to the nearest summit. At least the hard frost we'd endured through the night had firmed up the marshes and peat bogs so the running was improved in places but there was less track running and more peat than yesterday. Conscious of my slender advantage over Spongey and how reluctant to get going he was at the start I went out pretty hard to get an early advantage. I think I slipped into autopilot in the middle section but a bit of track running then a fast downhill got me back in the racing frame of mind. Wobbled on the last hill control, on a reentrant amoungst a lot of unmapped reentrants but other than that pretty good.
It was a bit of a shock dropping down to 1:10,000 for the O section to the finish, everything happens so much faster at that scale. Conscious that Spongey took chunks out of me in the forest on day one I tried to push the pace a bit here but I was battling fatigue by this point. It was a real case of head-vs-legs at times, legs wanting to take the long flat path routes but head telling them the straight route was faster and would get it over with sooner.
Soon enough the finish came and then the news that Spongey had dropped out after an hour to protect an ankle injury he picked up yesterday. At least he made sure I ran an honest race to get the win!

C • Things can only get 2

Saturday Nov 17, 2012 #

9 AM

Orienteering race (GMC) 24:00 [3] 3.5 km (6:51 / km) +120m 5:51 / km
shoes: Adidas Swoop #11

Terrain Running race (GMC) 2:40:00 [3] 24.0 km (6:40 / km) +930m 5:35 / km
shoes: Adidas Swoop #11

Gramp Mountain Challenge Day 1.
Set off steadily on the orienteering section round Glen Dye but still managed to fall over in a felled area and smacked my knee. Lost 2:30 to Spongey in the first 3km section - I think he went out a bit hard (normal orienteering pace rather than normal start-of-a-three-hour-race pace). Picked up the OS map at the start of the hill section and made a howling 90 degree error (not sure if I didn't use my compass or if I set the map using the E-W grid lines). The first couple of legs were real slogs through thigh deep heather, not helped by a low sun in your face but after that the going improved and it was nice to get a proper summit in (Mount Battock, 778m). I was feeling pretty strong on the last few legs and closed the gap to Spongey to pip him by 2 seconds for the day :)

Friday Nov 16, 2012 #

8 AM

Running (AZ) 50:00 [3] 12.0 km (4:10 / km)
shoes: Asics GT2170 #2

Morning cruise over to Craigend Park a new development off Gilmerton Road. Legs feeling fresh and strong after lots of easy days.

Thursday Nov 15, 2012 #

8 PM

Running (AZ) 1:15:00 [3] 16.5 km (4:33 / km)
shoes: Asics GT2170 #2

Got battered, pricked, stretched, flexed and taped up by the physio at lunchtime. Unfortunately, a 2 hour lunch to see him combined with a fire drill in the morning meant I had to work late again. It is just as well it has been an easy training week given how much work I've had to do.
Gentle cruise over to the first 8 of the 114 streets in Edinburgh called Craig___, the Craigcrook's in Blackhall. (Avenue, Gardens, Grove, Park, Place, Road, Square, Terrace). Pain free.

C • hamstring 1

Wednesday Nov 14, 2012 #

8 AM

Running (AZ) 28:00 [3] 6.5 km (4:18 / km)
shoes: Asics GT2170 #2

Another gentle loop, this time Cowan's Close (behind Edinburgh Bargain Stores) and back through the Cowgate to Cowgatehead. The Cowgate is one of my least favourite streets to run down in Edinburgh, too narrow and with lots of blind corners and entrances, so it was a great move running it in the rush hour!
Physio booked for tomorrow to get an expert to inflict pain on my hammy. Hurrah.

6 PM

Running (AZ) 24:00 [3] 5.5 km (4:22 / km)
shoes: Asics GT2170 #2

Coxfield, Coxfield Lane in Gorgie. Hamstring goes: fine, fine, fine, fine, spasm, fine, fine, fine. Quite amusing really.

Tuesday Nov 13, 2012 #

12 PM

Running 46:30 [3] 9.9 km (4:42 / km)
shoes: Asics GT2170 #2

Couldn't get out of bed this morning, just totally exhausted! So morning run pushed back to lunchtime. Down to Couperfield and Couper Street in Leith. Hamstring tight still so holding fire on anything faster until I've got an expert opinion on it.

8 PM

Running (AZ) 22:00 [3] 5.0 km (4:24 / km)
shoes: Asics GT2170 #2

Work late, train later. Fortunately the AZ tossed up an easy single, Cowan Place by Harrison Park.

Monday Nov 12, 2012 #

11 AM

Orienteering 1:00:00 [3] 9.6 km (6:15 / km)
shoes: Adidas Swoop #10

French-style head to head training in Deishar, planned by Lea. Great fun even on tired legs. Deishar has to be one of the nicest areas in the country. We've been truly spoilt this weekend!
Hamstring tightened up on the third loop when I went flat out for a leg so just the one training today.

Sunday Nov 11, 2012 #

9 AM

Orienteering intervals (Palmer challenge) 47:00 [4] 7.8 km (6:02 / km)
shoes: Adidas Swoop #10

6x 3-5 min loops in Anagach. Thrashed by Jegor on the PC scores, but not surprising in my first forest O at race pace since June. Fast=fun!

2 PM

Running hills 1:18:00 [2] 11.6 km (6:43 / km) +750m 5:05 / km
shoes: inov8 RocLite 312 GTX

Another trip into the Cairngorms. This time from the ski centre carpark (640m) up the spur to Cairn Lochan (1215m) and along the top of the corries to Cairngorm itsself (1246m). A really nice loop, to be done again, in better conditions hopefully!

Saturday Nov 10, 2012 #

10 AM

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Adidas Swoop #10

Orienteering 1:12:00 [2] 9.0 km (8:00 / km)
shoes: Adidas Swoop #10

Technical, physical, beautiful. Brilliant.

1 PM

Running hills 2:07:00 [2] 18.0 km (7:03 / km) +995m 5:32 / km
shoes: inov8 RocLite 312 GTX

Almost to the top of Braeriach with Jegor. Summit was pretty cloudy and we were both knackered so we turned at the minor summit of Sron na Lairige (1184m). Some pretty pictures on Instagr.am.

Friday Nov 9, 2012 #

1 PM

Orienteering 1:22:00 [2] 12.5 km (6:34 / km)
shoes: Adidas Swoop #10

58 control pick on Loch Vaa. Lovely jubbly.

6 PM

Running 45:00 [1] 8.0 km (5:38 / km) +250m 4:52 / km
shoes: Asics Gel Enduro Attact WR

Wee night hill run while Jegor did some night-o. Up to a mast through Gaich Woods from J&J's.

Thursday Nov 8, 2012 #

8 AM

Running 10:00 [3] 1.2 km (8:20 / km)
shoes: Asics GT2170 #2

Tester on the hamstring - very tight and awkward. Back to the flat for a stretch and flex instead.

7 PM

Running (AZ) 42:00 [1] 8.45 km (4:58 / km)
shoes: Asics GT2170 #2

Shuffle along to Cottage Park. Legs pretty wrecked but hamstring much improved.

Wednesday Nov 7, 2012 #

7 AM

Running (AZ) 46:00 [3] 10.3 km (4:28 / km)
shoes: Asics GT2170 #2

Trying to cut my miles back as I tipped over 100 for the rolling-7 on Monday, (I'm just aiming for 90-95 at the moment) but I didn't want to face this afternoon's run without stretching my legs out this morning.
Up the hill to Cottage Homes on Redford Road.

C • liking the cut back 1

5 PM

Running tempo 1:00:30 [3] 16.1 km (3:45 / km)
shoes: Asics GT2170 #2

Progression on the "twistier, hillier, uglier and more likely to get run over" winter route. Going well until the last 500m when my right hamstring siezed up.

Tuesday Nov 6, 2012 #

12 PM

Running (AZ) 1:08:30 [3] 16.1 km (4:15 / km)
shoes: Asics GT2170 #2

Easy 10 out to Cottage Green in Cramond.

6 PM

Faffing in the gym (CC+) 40:00 [3]
shoes: Barefoot

Core session. Felt good at the end of the regular session so added in some new exercises: Single leg squat to bench, Farmers walk on tiptoes, box drops.

Monday Nov 5, 2012 #

7 AM

Running (RR) 43:00 [3] 9.3 km (4:37 / km)
shoes: Asics GT2170 #2

Morning shuffle round the old RR loop. Right hamstring pretty tight: I've been working it pretty hard in the CC sessions, I think it needs a bit more focus on rolling and stretching on non-CC days.

5 PM

Running hills (Mash) 1:10:00 [3] 13.0 km (5:23 / km)
shoes: Adidas Swoop #10

Firework MASH with the 'ors. Only half a headtorch between us unfortunately so it was a bit mincey and we were a bit early for the main firework show at Meadowbank. Judging by the thousands of people streaming up the hill as I was coming down it might have been too congested for running up there anyway!

C • twice? 4

Sunday Nov 4, 2012 #

9 AM

Running (AZ) 2:02:00 [3] 29.7 km (4:06 / km)
shoes: Asics GT2170 #2

Harrison Park Sunday run. Big group (13), inspired by new FaceBook page dedicated to this run. Strangely only I did the "standard" 16 mile loop, the others choosing either then "crocked/ill/hungover" 14 mile variant or the "marathon/mileage monster" 18 mile loop. Cracking day to be out though and kept a good pace up (4:01 average for the main run, slower mile warm up and down to and from HP).

Saturday Nov 3, 2012 #

8 AM

Running 1:10:00 [3] 11.0 km (6:22 / km) +250m 5:43 / km
shoes: Adidas Swoop #10

Over to the Seat to mark the course for the Trotters WHB homecoming handicap. Ran out of flour and time so they had an unexpected nav section in the middle.

4 PM

Running (AZ) 50:00 [3] 11.4 km (4:23 / km)
shoes: Asics GT2170 #2

Took Eddie down to Corunna Place to experience the thrill of a good AZ run.

Friday Nov 2, 2012 #

12 PM

Running (AZ) 1:17:00 [3] 17.5 km (4:24 / km)
shoes: Asics GT2170 #2

A nice lunchtime sweep of all the Corstorphines: Bank Avenue, Bank Drive, Bank Terrace, High Street, Hill Avenue, Hill Crescent, Hill Gardens, Hill Road, House Avenue, House Terrace, Park Avenue and Road. Heard my work colleague Stuart get a MarathonTalk shoutout - top of the podium with his 2:44 in Frankfurt.

5 PM

Faffing in the gym (CC) 25:00 [3]
shoes: Barefoot

Delayed but not forgotten.

Thursday Nov 1, 2012 #

8 AM

Running (AZ) 42:00 [3] 8.0 km (5:15 / km)
shoes: Asics GT2170 #2

Short shuffle along Coronation Walk then up to Blackford for Correnie Drive and Gardens. Calves super tight but guts back to normal.

7 PM

Running warm up/down (TT) 12:30 [3] 3.0 km (4:10 / km)
shoes: Asics GT2170 #2

Late for TT

Running intervals (TT) 35:00 [3] 9.4 km (3:43 / km)
shoes: Asics GT2170 #2

Trick or Treat Paarlauf on the Peace Mile. Chasing Don on a few of the reps. Mostly a bit over race pace (~3:15/km), the last rep was a burnup as I was close enough to catch Don, probably finished at 2:45 pace or so!

Running warm up/down (TT) 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2170 #2

BB then home.

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