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Training Log Archive: murraystraining

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m
Running	43	31:26:37	262.04	(7:12)	421.72	(4:28)	1260
Terrain Running	3	4:21:00	24.61	(10:36)	39.6	(6:35)	2150
Orienteering	5	4:02:00	24.3	(9:58)	39.1	(6:11)	1400
Urban Orienteering	6	1:56:34	17.12	(6:49)	27.55	(4:14)
Cycling	1	1:40:00	13.67	(7:19)	22.0	(4:33)	400
Total	48	43:26:11	341.74	(7:38)	549.97	(4:44)	5210

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Tuesday Sep 30, 2014 #

7 AM

Running 30:42 [3] 7.2 km (4:16 / km)
shoes: Asics GT2000 #4

No run last night as very tired and worked late. Probably for the best - will be fresher for the rest of the week and now running the road relays on Saturday so need a bit of sharpness at the end of the week. Suunto playing up so distance a bit inaccurate this morning - suspect it underestimates when it can't find satellites and uses pedometer instead. Will know for sure tomorrow, assuming the satellites come out to play.

C • Yep... 1

7 PM

Running 1:07:00 [3] 16.7 km (4:01 / km)
shoes: Asics GT2000 #4

Steady on the Frogston 10 + jog home from work.

Monday Sep 29, 2014 #

7 AM

Running 35:00 [3] 8.0 km (4:23 / km)
shoes: Asics GT2000 #4

One more week! One more week!
Tired this morning.

Sunday Sep 28, 2014 #

11 AM

Orienteering long 1:26:00 [3] 12.6 km (6:50 / km) +450m 5:47 / km
shoes: VJ Integrator #3

Alvie SOL. Never really got going and pretty poor at finding the controls. Still loved it even though my tired old legs struggled to find any speed.

Running warm up/down 28:00 [3] 6.0 km (4:40 / km)
shoes: Asics GT2000 #4

Topping up the miles - nice path through Moor of Alvie.

3 PM

Note

Physio screening with Jules. Found some imbalances to work on :) It will be good to add some more structure to my lunchtime stretch flex and roll sessions.

Saturday Sep 27, 2014 #

10 AM

Running warm up/down 23:00 [3] 5.0 km (4:36 / km)
shoes: Asics GT2000 #4

Orienteering race 32:15 [3] 6.5 km (4:58 / km) +250m 4:10 / km
shoes: VJ Integrator #3

Craigbui ("Dunachtonmore") middle distance. Great fun, fast technical terrain. Binned 45' on no 10, didn't have the right line out of 9, knew I was too far right but made it fit. Legs heavy but doing my best to make them go fast - not fast enough though! 3rd to Spongey and HH.

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

Back to the start with Tess, and back to the car park with Tess and Midge.

3 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics DS Racer 8

Napped in the car listening to the golf rather than doing an extended warm up.
Somehow forgot all my usual sprint shoes when I was packing for the weekend, had to make do with my "casual" racing shoes. Second race in 3 years for them!

Urban Orienteering race 12:45 [3] 3.45 km (3:42 / km)
shoes: Asics DS Racer 8

Kingussie Sprint race. An OK race. Didn't really put many of my new techniques into practice which was a bit disappointing as this is the first full pace sprint I've done since I started working on them. Quite good on the short technical legs and happy with the routes I chose on the long legs. Time losses when I ran up an unmapped driveway on the way to 4 and chose the wrong route on 9.

Exactly the same time as Spongey at 7, before he colour-blindly-missed 8 out. Slightly faster than him from 9 to the finish.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics DS Racer 8

Friday Sep 26, 2014 #

7 AM

Running 37:00 [3] 9.15 km (4:03 / km)
shoes: Asics GT2000 #4

Exact time uncertain as I forgot to stop watch when I stopped at the shops on way home. If I had the time I'd analyse the gpx file to see exactly how I compared with yesterday, but I don't so I won't.

Thursday Sep 25, 2014 #

7 AM

Running 37:17 [3] 9.15 km (4:04 / km)
shoes: Asics GT2000 #4

Consistency is key.

C • 0.09% variance 2

7 PM

Running 1:03:30 [3] 16.0 km (3:58 / km)
shoes: Asics GT2000 #4

Steady on the Duddingstone/Figgate/Jewel/Innocent Railway route. Nice to be back on the 5+10 pattern.

Wednesday Sep 24, 2014 #

7 AM

Running 37:19 [3] 9.15 km (4:05 / km)
shoes: Asics GT2000 #4

Didn't leave work at a sensible time last night so went RtC mapping instead of cycling. Still tired this morning but fine once I got out of bed.

6 PM

Running warm up/down 28:00 [3] 6.3 km (4:27 / km)
shoes: Asics GT2000 #4

Up to Buckstone.

Urban Orienteering 23:00 [3] 5.2 km (4:25 / km)
shoes: Asics GT2000 #4

RtC training from the Galloway's bike exchange centre. Focusing on minimising looks at the map and using the first half of each leg to look ahead.

Running 33:00 [3] 7.0 km (4:43 / km)
shoes: Asics GT2000 #4

Cruise home, with Graeme as far as Canaan Lane.

Tuesday Sep 23, 2014 #

7 AM

Running 37:58 [3] 9.15 km (4:09 / km)
shoes: Asics GT2000 #4

Still tired - tightness in right hamstring/glute. Evening off tonight (maybe biking if I get away from work at a sensible time).

C • ride 2

Monday Sep 22, 2014 #

7 AM

Running 40:24 [3] 9.15 km (4:25 / km)
shoes: Asics GT2000 #4

Feeling tired this morning - don't think I drank enough after the long run yesterday. New loop round Carrick Knowe golf course and back through Gorgie.

6 PM

Urban Orienteering 15:00 [3] 3.5 km (4:17 / km)
shoes: Asics GT2000 #4

Test running a RtC course.

Running 1:00:00 [3] 11.5 km (5:13 / km)
shoes: Asics GT2000 #4

MASH with Doug.

Sunday Sep 21, 2014 #

10 AM

Terrain Running hills 2:15:00 [3] 18.6 km (7:15 / km) +1100m 5:36 / km
shoes: inov8 RocLite 312 GTX

More exploring in the Cairngorms. From Coire Cas round the road to Coire na Ciste then straight out to the Fiacaill above Strathnethy. This was the first tough climb but once on the spur it was pretty good running. Met GG coming the opposite direction just before the summit of Cnap Coire na Spreidhe so stopped for a quick chat. From there into Ciste Mhearad and finding the trod which drops diagonally to The Saddle. Along the side of Loch Avon then stopped for a sunbathe on Engagement Rock. The climb up through Coire Domhain was a new one to me and I was reduced to a walk for most of it - not sure if that was entirely due to the steepness or if the miles and ceilidhing were catching up with me. Finished off by coming round the top on an t-Sneachda and dropping down Fiacaill a Choire Chais and through the ski centre to the car park. A nice run!

Saturday Sep 20, 2014 #

9 AM

Running 1:30:00 [3] 21.6 km (4:10 / km)
shoes: Asics GT2000 #4

From JJ's over to Nethy for Eilidh and Al's wedding 5km then back to JJ's with a belly full of soup. Includes 5km of 'tempo' round the forest trails.

Friday Sep 19, 2014 #

7 AM

Running 36:37 [3] 9.1 km (4:01 / km)
shoes: Asics GT2000 #4

Ah well. (Sausage and mushroom)

7 PM

Running 43:00 [3] 6.4 km (6:43 / km) +400m 5:07 / km
shoes: inov8 RocLite 312 GTX

FNHR - Killiecrankie. Really nice but quite short footpath over the hill, so ran it in both directions. Nice sunset colours, good views of Vrackie and Beinn a Ghlo.

Thursday Sep 18, 2014 #

7 AM

Running 57:00 [3] 13.0 km (4:23 / km)
shoes: Asics GT2000 #4

Vote run. Not as epic as Kitch's or Jon Gay's efforts…

C • YES 4

Wednesday Sep 17, 2014 #

7 AM

Running 37:45 [3] 9.1 km (4:09 / km)
shoes: Asics GT2000 #4

Rugby run. Lots of Yes on the canal. Legs surprisingly good after the treadmill test.

6 PM

Running warm up/down 18:00 [3] 4.3 km (4:11 / km)
shoes: Asics GT2000 #4

To Pat's.

Urban Orienteering race 25:00 [3] 5.4 km (4:38 / km)
shoes: Asics GT2000 #4

RtC training - Oxgangs. Poor printing, 1:5000, too long and getting gloomy by the end but if you accepted all that and just got on with doing the best you could it was good training!

Running warm up/down 18:00 [3] 4.2 km (4:17 / km)
shoes: Asics GT2000 #4

Home

Tuesday Sep 16, 2014 #

7 AM

Running 37:45 [3] 9.1 km (4:09 / km)
shoes: Asics GT2000 #4

Rugby run. Sunny.

6 PM

Running warm up/down 21:00 [3] 4.3 km (4:53 / km)
shoes: Asics DS Trainer #1

Warming up round the RtC prologue area. Worked out I had the map at the wrong scale - time for some replanning. Schoolboy mistake.

Running tempo 31:00 [3] 8.0 km (3:53 / km)
shoes: Asics DS Trainer #1

Treadmill Fitness Test. This was more about putting down a marker as I start a new training cycle than testing where I am relative to the spring - but the results were pleasing nonetheless. I was feeling pretty heavy legged from the start so I wasn't sure I would continue all the way to the end - I'm not training at 3min/km at the moment so why should I test my fitness at that speed?
As it turned out, as the speed increased I never really found it got that much harder and the three minute km at the end of the test was fine. The results were pretty good too:

If only I could convert that fitness to speed in hacking round the rougher corners of Scotland!

C • Stroke volume 3

C • rougher corners 3

Monday Sep 15, 2014 #

7 AM

Running 41:38 [3] 9.1 km (4:35 / km)
shoes: Asics GT2000 #4

Rugby run. Dreich.

6 PM

Running 59:00 [3] 13.5 km (4:22 / km)
shoes: Asics GT2000 #4

Steady run along Braid Hills Road. Sluggish to start with but got moving well after 20 mins or so.

Sunday Sep 14, 2014 #

11 AM

Running warm up/down 25:00 [3] 4.0 km (6:15 / km) +200m 5:00 / km
shoes: VJ Integrator #3

Into Dunkeld and back then to the start.

Orienteering long 1:01:45 [3] 8.5 km (7:16 / km) +400m 5:53 / km
shoes: VJ Integrator #3

SOL Craig a Barns. Great course - 7km with 10 controls - which I largely floundered round. Never really got in a racing mood, just enjoying solving the problems and trying not to break myself in the rough terrain. 2nd to a former world champion…

C • i heard she was jogging.... 6

Running 38:00 [3] 8.0 km (4:45 / km) +100m 4:28 / km
shoes: Asics GT2000 #4

Punishment lap of the forest.

C • nah 1

Saturday Sep 13, 2014 #

9 AM

Terrain Running 1:00:00 [3] 10.0 km (6:00 / km) +700m 4:27 / km
shoes: Adidas Swoop #11

Inversion hunting on Meall nan Tarmachan. Strong climb, enjoyed the ridge, sketchy down scramble (Swoops not ideal) and nice off-path traverse back to the track. No views at any point :(

2 PM

Orienteering 29:00 [3] 5.8 km (5:00 / km) +150m 4:26 / km
shoes: VJ Integrator #3

8-manna at Falkirk Wheel. Surprisingly good fun - lots of path running but when you got off the path there were brown wiggly bits to enjoy.
I did get cut down to size by *that* barbed wire though. Ow.

Friday Sep 12, 2014 #

7 AM

Running 46:07 [3] 10.4 km (4:26 / km)
shoes: Asics GT2000 #4

Haggis and potato scone. New shoes = bouncing along.

Thursday Sep 11, 2014 #

7 AM

Running 46:51 [3] 10.4 km (4:30 / km)
shoes: Asics GT2000 #3

Morgonjogg. So much slower today.

7 PM

Running 1:10:00 [3] 13.3 km (5:16 / km) +200m 4:54 / km
shoes: Asics GT2000 #3

Up the seat to see the sunset (just missed it but still very nice views with mist settling over the city) then looping around on the marching fields and Hunter's bog. Enjoying catching up on the Infinite Monkey Cage.

Wednesday Sep 10, 2014 #

7 AM

Running 46:48 [3] 10.4 km (4:30 / km) +80m 4:20 / km
shoes: Asics GT2000 #3

Morgonjogg. Two seconds faster than yesterday.

C • hill rep thursdays 5

6 PM

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics GT2000 #3

To/from KB. Tessa pace.

Urban Orienteering warm up/down 14:50 [3] 3.4 km (4:22 / km)
shoes: Asics GT2000 #3

RtC sprint training. Experimenting with new techniques. Interesting.

Tuesday Sep 9, 2014 #

7 AM

Running 46:50 [3] 10.4 km (4:30 / km) +80m 4:20 / km
shoes: Asics GT2000 #3

Morgonjogg.

6 PM

Running 56:20 [3] 13.42 km (4:12 / km)
shoes: Asics GT2000 #3

Trainspotting loop.

Monday Sep 8, 2014 #

7 AM

Running 47:42 [3] 10.35 km (4:37 / km) +100m 4:24 / km
shoes: Asics GT2000 #3

Morgonjogg. A bit longer this week - Carrick Knowe and Corstorphine Hill.

6 PM

Cycling 1:40:00 [3] 22.0 km (4:33 / km) +400m 4:10 / km
shoes: Bike: Boardman Comp MTB

Finally got round to taking the new bike out to the hills. It turns out that cycling up steep hills is quite difficult. Made it to the top of Castlelaw, didn't pedal all the way though it has to be said!

Sunday Sep 7, 2014 #

12 PM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: VJ Integrator #3

Persuading sprint legs they wanted to go again.

Orienteering race 33:00 [3] 5.7 km (5:47 / km) +150m 5:07 / km
shoes: VJ Integrator #3

British Middle Champs. Fun but scrappy run on Brereton Spurs. Probably didn't deserve a medal but got one anyway.

6 PM

Terrain Running 1:06:00 [3] 11.0 km (6:00 / km) +350m 5:11 / km
shoes: inov8 RocLite 243

Family logistics meant I was driving all the way home so we stopped at Tebay for a decent break. Enjoyable run in the evening sun reflecting on the weekend.

I really enjoyed it. Sure, it's a funny time for (Brits to be) racing but it was good racing nonetheless and I really like good racing. Training is all well and good but if you never toe the line you don't know where you stand and you miss out on the chance to get your name on the trophies. Further to that, by not racing you demean the achievements of those who did race and raced well.

Saturday Sep 6, 2014 #

11 AM

Urban Orienteering race 13:14 [3] 3.2 km (4:08 / km)
shoes: inov8 RocLite 243

British Sprints - qualifier. Not much route choice but it felt like there was enough going on to keep it interesting. Didn't feel that fast but when I started to real Rich in knew it was going to be a safe qualification. One hesitation on #8 but other than that a good race.

Urban Orienteering race 12:45 [3] 3.4 km (3:45 / km)
shoes: inov8 RocLite 243

British Sprints - final. Decided there was no point in holding back so went all in from the start. Missed the gap on 2 (5s) but other than that a pretty clean run. Maybe got slightly lucky on 26 by choosing the right hand route which now looks slightly longer but avoided the building works that Kris got caught in. Nice to the two of us to be clear of the pack, nice to win a race for the first time in a while and nice to run well after not looking at a sprint map since WOC - it took extra concentration but the basic skills were all there.

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Asics GT2000 #3

Sundry jogging.

Friday Sep 5, 2014 #

7 AM

Running 30:30 [3] 6.95 km (4:23 / km)
shoes: Asics GT2000 #3

Square sausage and tomato.

C • Friday baps 1

C • Isn't it called a Link ? 5

Thursday Sep 4, 2014 #

7 AM

Running 32:40 [3] 6.95 km (4:42 / km)
shoes: Asics GT2000 #3

Morgonjogg. Sluggish after faster running lasst night.

Wednesday Sep 3, 2014 #

7 AM

Running 31:25 [3] 6.95 km (4:31 / km)
shoes: Asics GT2000 #3

Morgonjogg.

7 PM

Running race 15:09 [3] 5.0 km (3:02 / km)
shoes: Asics GT2000 #3

Meadows 5km. Good conditions with no wind. Tried to run 'controlled fast' for a 15 flat time, which I thought was on but it turned out my GPS was covering more ground than me (watch said 8:58 @ 3km but I was 9:43 at 2 miles - 9:04 pace). Still a solid run in a gun to tape win (PatGie 15:23 and Spongey 16:00) and a wee reminder for the legs that they have to run fast again at the weekend.

Running warm up/down 23:00 [3] 5.6 km (4:06 / km)
shoes: Asics GT2000 #3

2km before, 3.2km after. Walk home as big bag at work.

Tuesday Sep 2, 2014 #

7 AM

Running 31:00 [3] 6.95 km (4:28 / km)
shoes: Asics GT2000 #3

Morgonjogg. Meadows including half a lap with Dougie Selman.

5 PM

Running 55:20 [3] 13.2 km (4:12 / km)
shoes: Asics GT2000 #3

Work-Wallyford.

Monday Sep 1, 2014 #

7 AM

Running 31:00 [3] 6.9 km (4:30 / km)
shoes: Asics GT2000 #3

Morgonjogg. Meadows this week.

6 PM

Running 49:00 [3] 11.4 km (4:18 / km) +100m 4:07 / km
shoes: Asics GT2000 #3

Carrick Knowe/Corstorphine Hill. Sluggish before I dropped my bag off, good after that.

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