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Training Log Archive: murraystraining

In the 30 days ending Apr 30, 2015:

activity	#	time	miles		km		+m
Running	41	27:50:16	224.73	(7:26)	361.66	(4:37)	1070
Orienteering	5	4:35:22	27.99	(9:50)	45.04	(6:07)	620
Terrain Running	3	3:26:52	23.3	(8:53)	37.5	(5:31)	725
Cycling	1	55:00	8.7	(6:19)	14.0	(3:56)
Urban Orienteering	2	45:46	6.38	(7:11)	10.26	(4:28)
Total	44	37:33:16	291.09	(7:44)	468.46	(4:49)	2415

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Thursday Apr 30, 2015 #

7 AM

Running 39:24 [3] 9.15 km (4:18 / km)
shoes: Asics Kayano #2 (orange)

RR morgonjogg. Feeling amazeballs - reckon I could break 15 again today if I had to.

C • the talk 2

6 PM

Running 1:14:00 [3] 17.0 km (4:21 / km)
shoes: Asics Kayano #2 (orange)

I might've managed a fast 5k tonight but I completely bonked at the end of a relaxed 10. Not sure why.

Wednesday Apr 29, 2015 #

8 AM

Running 40:18 [3] 9.1 km (4:26 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg - cruising the RR loop, checking out the wind conditions. Scottish 5k champs tonight - it could be a feature.

7 PM

Running warm up/down 18:00 [3] 4.0 km (4:30 / km)
shoes: Asics Kayano #2 (orange)

Stomach sloshing. Not sure why.

Running race 14:50 [3] 5.0 km (2:58 / km)
shoes: Asics Hyperspeed #2

Scottish 5k champs - 6th. Solid but unspectacular. Running on my own for quite a bit of it, passed by Ali Hay in the last 400m. Lacked a bit of oomph to really go and race it.
2:58,50,3:00,00,02. (Roughly)
Callum Hawkins solo'd it off the front to 14:17. Impressive, especially given the damp, cool, windy conditions.

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

Jogging with Hector 15:45 Haines and Compass 16:10 King. Pretty close to throwing up, which was unusual.

Tuesday Apr 28, 2015 #

7 AM

Running 41:35 [3] 8.8 km (4:44 / km)
shoes: Asics Kayano #2 (orange)

Kintessack and Brodie Castle morgonjogg with Andrew Barr.

Monday Apr 27, 2015 #

7 AM

Running 41:26 [3] 9.2 km (4:30 / km)
shoes: Asics Kayano #2 (orange)

Sunny but cold morgonjogg in Moray.

3 PM

Running warm up/down 10:00 [3] 2.4 km (4:10 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 20:00 [3] 3.2 km (6:15 / km)
shoes: inov8 f-lite 230

8x400m off 90s. Average 66s. Dirt track, cold and windy.

Sunday Apr 26, 2015 #

12 PM

Cycling 55:00 [3] 14.0 km (3:56 / km)
shoes: Bike: Boardman Comp MTB

Into Glen Tilt.

Running hills 1:35:00 [3] 14.5 km (6:33 / km) +600m 5:26 / km
shoes: inov8 roclite 285 #4

Easy hill run up Carn a Chlamain on the north side of Tilt. One hail shower but could have been a lot worse. Saw a big bird (probably just a buzzard, but a fairly majestic one poised on a rock on the skyline.) and a couple of ptarmigan in their summer coats.

Saturday Apr 25, 2015 #

11 AM

Running warm up/down 26:43 [3] 5.95 km (4:29 / km)
shoes: Asics DS Trainer #1

Running intervals 43:30 [3] 9.6 km (4:32 / km)
shoes: Asics DS Trainer #1

6x1 mile solo on the Meadows. Lots of Pedalers on Parliament about but not really getting in the way.
5:02,03,03,02,06,07. Solid work.

Running warm up/down 10:30 [3] 2.0 km (5:15 / km)
shoes: Asics DS Trainer #1

Home via the pie shop.

6 PM

Running 38:02 [3] 8.9 km (4:16 / km)
shoes: Asics Kayano #2 (orange)

Abendjogg. Sun on the opposite side but otherwise fairly standard.

Friday Apr 24, 2015 #

8 AM

Running 38:42 [3] 9.0 km (4:18 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Nice weather again. So tiresome.

4 PM

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics Kayano #2 (orange)

Urban Orienteering tempo 14:10 [3] 3.96 km (3:35 / km)
shoes: inov8 f-lite 230 #3 (black)

Joined the French team for a sprint training at North Muirton. Nice course, less intense than last year's sprint champs but I think that longer legs are trickier in this type of housing estate. 2s behind Lucas Basset, 17 ahead of Fredo. Thierry was scared and stayed in Braemar.

Urban Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics Kayano #2 (orange)

Slow jog collecting controls and comparing splits.

Thursday Apr 23, 2015 #

9 AM

Running 38:33 [3] 9.0 km (4:17 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Took a couple of k to get going but rolling along ok after that. Managed to avoid falling over.

5 PM

Terrain Running 1:05:22 [3] 11.5 km (5:41 / km) +595m 4:31 / km
shoes: Adidas Swoop #11

Bonaly hill run with Hector.

Wednesday Apr 22, 2015 #

7 AM

Running 38:31 [3] 9.2 km (4:11 / km)
shoes: Asics Kayano #2 (orange)

Another gorgeous morning and 5 degrees warmer than yesterday too. Managed to fall over though, which was pretty random, so I now have a leak on the back of my hand. In better news my glute was feeling much improved.

C • Hey Murray, Do you remembe... 3

6 PM

Running warm up/down 20:30 [3] 4.5 km (4:33 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 22:00 [3] 4.8 km (4:35 / km)
shoes: inov8 f-lite 230

Solo track. 8x600 off 60s. Aiming for 1:42.
Wasn't sure whether to go for 60s or 75s recovery. Opted to man up with the shorter recovery but think that was the wrong move as I struggled to hold the pace in the second half of the session.
Times 1:42.x for the first 5 then 1:43,43,45.

C • principle 3

Running 13:30 [3] 2.7 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Tuesday Apr 21, 2015 #

7 AM

Running warm up/down 38:14 [3] 9.2 km (4:09 / km)
shoes: Asics Kayano #2 (orange)

Glute looser but still sore - discussing with Kim. OK for running this morning though. Carrick Knowe.

6 PM

Running 1:01:00 [3] 15.2 km (4:01 / km)
shoes: Asics Kayano #2 (orange)

Kim advised postponing track session to give my glute another day to recover so went for a flat one on the railway lines. Didn't feel like I was putting any effort in but km splits were mostly all sub four.

Monday Apr 20, 2015 #

7 AM

Note

Not sure what I did yesterday but my R glute is super sore today. No morgonjogg, might run later if I can loosen it off in the gym at lunchtime.

Sunday Apr 19, 2015 #

10 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ Integrators #4

Relay legs on.

Orienteering race 41:00 [3] 8.2 km (5:00 / km)
shoes: VJ Integrators #4

Drove the school bus round leg two of British Relays. Managed to drop all the kids off by the end. Not fast, but I did what was needed.

C • :) 7

Saturday Apr 18, 2015 #

1 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ Integrators #4

Orienteering 1:39:30 [3] 18.34 km (5:26 / km) +620m 4:38 / km
shoes: VJ Integrators #4

British long champs. 4th to the other recent kings of the forest. OK but not brilliant run -struggled to run aggressively and fluffed the long legs. Tired at the end too.

Friday Apr 17, 2015 #

7 AM

Running 40:30 [3] 8.9 km (4:33 / km)
shoes: Asics Kayano #2 (orange)

Joggy joggy.

Thursday Apr 16, 2015 #

8 AM

Running 40:02 [3] 8.9 km (4:30 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg - Inverleith.

7 PM

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 18:00 [3] 3.0 km (6:00 / km)
shoes: inov8 f-lite 230 #2

15x200 off 45s. Ave 30.low. A little bit faster than planned but pretty close. Very nice evening for track running.

Running warm up/down 13:00 [3] 2.7 km (4:49 / km)
shoes: Asics Kayano #2 (orange)

Wednesday Apr 15, 2015 #

7 AM

Running 38:37 [3] 7.6 km (5:05 / km) +170m 4:34 / km

Hilly loop in Gaich Wood. Saw a red squirrel, caper (I think), deer and a pheasant fight.

C • Cock ? 6

3 PM

Terrain Running 1:15:30 [3] 13.6 km (5:33 / km)
shoes: Adidas Swoop #11

Nice wee run out south from Ruthven, getting a couple more A9 tops ticked off. Started on good paths and trods but ended up just hacking through heather, as is often the case on runs like these.

Tuesday Apr 14, 2015 #

7 AM

Running 36:20 [3] 8.1 km (4:29 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg from JT's. Talking to kids later.

5 PM

Terrain Running 1:06:00 [3] 12.4 km (5:19 / km) +130m 5:03 / km
shoes: Adidas Swoop #11

Exploring the best unmapped area in Scotland with JT. Being back here makes me realise just how crap I felt for the last month or so and just how much better I feel now. Watch out world!

C • Dundee 12

Monday Apr 13, 2015 #

7 AM

Running 39:18 [3] 8.9 km (4:25 / km)
shoes: Asics Kayano #2 (orange)

Inverleith.

4 PM

Running warm up/down 13:00 [3] 2.6 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 25:40 [3] 5.8 km (4:26 / km)
shoes: inov8 f-lite 230 #2

12x400 off 60s. Aiming for 68s and hitting them despite the blustery conditions. Slightly harder work than I would have liked.

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Sunday Apr 12, 2015 #

8 AM

Running 1:13:00 [3] 16.7 km (4:22 / km)
shoes: Asics Kayano #2 (orange)

Joined Dougie for the middle half of his long run. Feeling alright.

Saturday Apr 11, 2015 #

8 AM

Running 22:47 [3] 4.8 km (4:45 / km)
shoes: Asics Kayano #2 (orange)

Jog to the park with Dougie.

3 PM

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

Running race 27:50 [3] 8.96 km (3:06 / km)
shoes: Asics Hyperspeed #2

12 stage road relay - leg 11. Out in 9th, back in 5th but not far enough ahead for our last leg to finish the job - 7th in the end. Reasonably happy with my run - steady start then cranked it up once I got going. Extended course so times not comparable with previous years.
K's: 3:15,7,9,6,13,6,7,2, ~2:59 to finish.

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

Friday Apr 10, 2015 #

10 AM

Running 25:30 [3] 5.9 km (4:19 / km)
shoes: Asics Kayano #2 (orange)

Pre-travel joggeroo.

Thursday Apr 9, 2015 #

7 AM

Running 26:04 [3] 5.9 km (4:25 / km)
shoes: Asics Kayano #1 (red)

Morgonjogg. Legs knew about last nights session but they did get going eventually, which is a big improvement on the last few weeks. Stopped off to see a vampire on the way back.

Running 53:00 [3] 9.3 km (5:42 / km) +300m 4:54 / km
shoes: Asics Gel Enduro Attact WR

It was too nice an afternoon for a city run so went out and did a loop over Black Hill. Legs reluctant.

Wednesday Apr 8, 2015 #

7 AM

Running 26:20 [3] 6.3 km (4:11 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Mojo returning? Got some new mojo pills from the doc anyway to zap a few more biotics out my system.

6 PM

Running warm up/down 20:00 [3] 4.4 km (4:33 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: inov8 f-lite 230 #2

Track! Track! Track!
25x200m. Keeping it steady at 33.x for the first 20 then dropped to 31s to finish. 40s recovery.

Running warm up/down 13:00 [3] 2.7 km (4:49 / km)
shoes: Asics Kayano #2 (orange)

Badly timed jog home- just as the Jambo's were all piling into Tynecastle.

Tuesday Apr 7, 2015 #

Note
(rest day)

Summer starts tomorrow.

Monday Apr 6, 2015 #

11 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ Integrators #4

Orienteering 22:50 [3] 4.5 km (5:04 / km)
shoes: VJ Integrators #4

Jk relay, second leg. Lexc did his job again on first leg. I pushed hard from the start and quickly got away from the domestic group. Had a Pole and Czech for company until 10 then they vanished. Lost a few seconds on 9 (too high) and 13 (too far right). Gave Haines 30s over ShUOC and 1:30 on gg which he managed to hang onto - just. Five in a row! Thanks to Ant, Scott, Cherry, Alex, Hector and Chepls for being part of it over the years!

C • Next trick... 1

Sunday Apr 5, 2015 #

12 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrator #3

Orienteering 1:10:00 [3] 7.0 km (10:00 / km)
shoes: VJ Integrator #3

Jogged some of the first half of the long-trying to get my mojo back for tomorrow.

Saturday Apr 4, 2015 #

11 AM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: VJ Integrators #4

Orienteering 42:02 [3] 7.0 km (6:00 / km)
shoes: VJ Integrators #4

JK middle distance. No spring in my legs meant I was floundering through the terrain. Orienteering wasn't great either. Good map and course though.

Friday Apr 3, 2015 #

7 AM

Running 28:30 [3] 5.9 km (4:50 / km)
shoes: Asics Kayano #1 (red)

Morgonjogg. HP and Bridle spotted on the canal.

C • hihi 1

3 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano #1 (red)

Jiggy joggy.

Urban Orienteering 16:36 [3] 4.3 km (3:52 / km)
shoes: inov8 RocLite 243

JK sprint. Muddy and slippy conditions meant I never felt like I could run aggressively. Pretty clean though which was nice.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Kayano #1 (red)

Thursday Apr 2, 2015 #

9 AM

Running 27:00 [3] 5.9 km (4:35 / km)
shoes: Asics Kayano #1 (red)

Wednesday Apr 1, 2015 #

7 AM

Running 26:30 [3] 5.9 km (4:29 / km)
shoes: Asics Kayano #1 (red)

Morgonjogg.

3 PM

Running 43:00 [3] 8.6 km (5:00 / km)
shoes: Asics Kayano #1 (red)

Gym and jog.

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