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Training Log Archive: murraystraining

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Running28 42:19:46 295.71(8:35) 475.9(5:20) 7080
  Total28 42:19:46 295.71(8:35) 475.9(5:20) 7080

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Friday Jun 30, 2017 #

Note

So this week's LGPP* means I've just missed 2000 miles for the half year. Something to aim for for 2017H2?

*Lairig Ghru Precipitated Pantsness
*H2 is three days longer than H1 after all.
6 PM

Running hills 1:10:00 [3] 10.5 km (6:40 / km) +700m 5:00 / km
shoes: inov8 x-talon 220

If you're going to plod slowly, it may as well be up a hill. FNHR in the Pentlands - Flotterstone to Scald Law and back. First run ever in X-talons - grippier than expected but sole too flimsy.

Thursday Jun 29, 2017 #

7 PM

Running 1:01:00 [3] 12.1 km (5:02 / km)
shoes: Asics GT3000 #1

Still no oomph. Mad week at work probably not helping.

Wednesday Jun 28, 2017 #

7 PM

Running 58:00 [3] 11.3 km (5:08 / km)
shoes: Asics GT3000 #1

Still feeling flat. Panic in Cloisters.

Tuesday Jun 27, 2017 #

7 PM

Running 1:01:00 [3] 11.1 km (5:30 / km)
shoes: Asics GT3000 #1

Shorter than planned.

Monday Jun 26, 2017 #

6 PM

Running 58:00 [3] 10.0 km (5:48 / km) +250m 5:09 / km
shoes: Asics GT3000 #1

Shake out.

Sunday Jun 25, 2017 #

10 AM

Running race 2:58:13 [3] 42.5 km (4:12 / km) +730m 3:52 / km
shoes: VJ iRock #2

Lairig Ghru take two.
Felt a bit rubbish at the start: it seems like I really do need my long warmups. Got into a nice rhythm once we got off the tarmac and quickly the miles started passing by. Bit of a headwind all the way but nice and cool - only drank 1/2 litre of water in total.
I couldn't remember any of the split times I thought I needed to hit so it was nice to get to 33km and realise a 40 minute 10km would get me the record. Got properly charging through the woods to make sure of it though - broke the record by over 6 minutes in the end!
Didn't feel completely wrecked afterwards either. I suspect I will tomorrow though!
C • Great run! 7

Saturday Jun 24, 2017 #

2 PM

Running 51:00 [3] 11.0 km (4:38 / km)
shoes: Asics GT3000 #1

Ticking over.

Friday Jun 23, 2017 #

7 PM

Running warm up/down 1:02:00 [3] 14.5 km (4:17 / km)
shoes: Asics GT3000 #1

Train cancellation and delay meant less time available than hoped for pre-race. Fortunately legs felt pretty decent though.

WD w/Spongey afterwards added some of the missed miles in.

Running race (BR5) 23:03 [3] 6.9 km (3:20 / km)
shoes: Asics Hyperspeed #2

Black Rock 5. Stronger field than the last couple of years. AnDoug is an excellent runner but a terrible tactician. He pushed the lead all the way into the wind out to the rock with 5-6 of us lined up in a perfect echelon behind him. Ali Hay took off for the first to the rock prize and Cameron Milne pushed through after that to get into the lead. Andoug ran out of gas on the way back so I was able to hang on for third. Great fun as ever.

Thursday Jun 22, 2017 #

5 PM

Running 36:00 [3] 6.4 km (5:37 / km)
shoes: Asics GT3000 #1

Up to Fairmilehead for the Interløpers AGM. Planned to do a bit more but legs asked me not to.

Wednesday Jun 21, 2017 #

6 PM

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics GT3000 #1

Running race 42:15 [3] 10.2 km (4:09 / km) +400m 3:28 / km
shoes: VJ iRock #2

Red Moss Kips race. Wasn't sure I was going to run this so hence big session yesterday. Figured I'd give it a go anyway as it's a nice route and a good way to get the miles in.
TomM was clearly feeling friskier than me and I had to work pretty hard along the Drove Road to keep in touch. He probably had a 50m lead as we started climbing but that quickly reversed and I had a comfortable lead by the second summit. A moment of indecision on the descent led me to taking a rubbish line to the Howe and ending up sliding down a river valley and landing fully sat down in the burn - wet bum time! That's going to be annoying in the pub!

And then the lightning started...

Tom closed the gap on the run though the Green Cleugh and back but I did just enough to hold on for the win. By the time we got to the finish the thunder was near constant and the rain was torrential - less bothered about my sit down in the stream now!
C • Descent 7

Running 17:00 [3] 3.3 km (5:09 / km)
shoes: VJ iRock #2

Down to the Grey Horse to dry out, warm up and rehydrate.

Tuesday Jun 20, 2017 #

6 PM

Running 1:55:00 [3] 25.2 km (4:34 / km)
shoes: Asics GT3000 #1

Out to Liberton to see Grannie on her birthday then back to the meadows for 4x(5x400) off 60-45-30-15, 4:00 between sets (apart from the last set when there was a fire engine in the way. Aim was to hold pace with diminishing recovery during each set, and make the sets progressively faster. Half managed that - the last rep of set 3 and last 2 reps of set 4 were death marches, and the whole of set 4 was a little slower than 3. A good tough session!

Monday Jun 19, 2017 #

6 PM

Running 53:30 [3] 11.2 km (4:47 / km)
shoes: Asics GT3000 #1

Trying to manage legs better than last week so only 10k zero effort tonight.

Sunday Jun 18, 2017 #

7 AM

Running 2:23:00 [3] 18.6 km (7:41 / km) +1100m 5:56 / km
shoes: VJ iRock #2

Up early to get round the route over Beinn Eighe we should have done yesterday. Good strong climb then fun/rocky ridge running before sketchy scree descent to the triple buttress. Kept a decent tempo all the way back to the road so pretty surprised to be two minutes down on the Strava CR - set by last year's CELTMAN! runner up (who won this year).
C • A new found respect for (some) triathletes?! 3

Saturday Jun 17, 2017 #

1 PM

Running long 3:07:00 [3] 32.0 km (5:51 / km) +350m 5:32 / km

Support runner for Peter G at the CELTMAN! triathlon. Sadly the weather was a bit BAD! for triathletes so we were on the low level route round Liathach. That's still a pretty nice run and conditions were pretty grim. PETER! was going pretty well though and we picked up 9 places to get him home in TWELFTH PLACE!

EXTREME!
C • are you DEVELOPING tourettes ? 2

Friday Jun 16, 2017 #

6 PM

Running 45:30 [3] 10.1 km (4:30 / km)
shoes: Asics GT3000 #1

Legs still wrecked. Out and back on cycle path.

Thursday Jun 15, 2017 #

6 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics GT3000 #1

Round QD. Changed shoes for a hills session but aborted after 30s. Legs too wrecked.

Wednesday Jun 14, 2017 #

6 PM

Running 1:31:00 [3] 20.7 km (4:24 / km)
shoes: Asics GT3000 #1

Legs still feeling pretty shocking but decided to push on and do a session anyway. It was very hard work but worth doing, I hope!
5x (1000/400 off 60s/400 jog). Aiming for 3:06 + 68-70. Actually 3:07-10 & 70s but that's ok.
Big break between the second and third sets to watch Tessa (and other people) run the Meadows 5k.

Tuesday Jun 13, 2017 #

6 PM

Running 1:33:00 [3] 20.0 km (4:39 / km)
shoes: Asics GT3000 #1

Why do midge bites only start itching 400m into a run?
C • probably 1

Monday Jun 12, 2017 #

5 PM

Running 1:24:00 [3] 16.1 km (5:13 / km)
shoes: Asics GT3000 #1

Setting a PW for the Monday shuffle.

Sunday Jun 11, 2017 #

10 AM

Running 4:30:00 [3] 28.0 km (9:39 / km) +1850m 7:15 / km

Coulin (not Cuillin) Munros from Torridon. A mix of some of the best path running in Scotland and some very steep rocky climbs and descents. Took a bit longer than expected and pretty wet but otherwise all good!

Saturday Jun 10, 2017 #

11 AM

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

Running 2:07:00 [3] 20.0 km (6:21 / km) +1100m 4:59 / km
shoes: VJ Integrators #4

Slioch Horseshoe race.
Started easy and a local shot off. I expected to catch him on the climb but actually he pulled away. The first climb was brutally steep - definitely not my strength - and had the effect of wrecking my legs for the later climbs which looked eminently runnable. Shoe choice paid off on the rough wet descent and I closed the gap a bit then reeled it in the trail home. Crossed the line together after cruising the last couple of miles.

Friday Jun 9, 2017 #

5 PM

Running 47:00 [3] 10.0 km (4:42 / km)
shoes: Asics GT3000 #1

Robbie dodging run out to South Gyle before driving north. To the hills!

Thursday Jun 8, 2017 #

6 PM

Running 1:03:00 [3] 12.4 km (5:05 / km)
shoes: Asics GT3000 #1

Running 50:00 [3] 7.5 km (6:40 / km) +600m 4:46 / km
shoes: inov8 TrailRoc 235

5x5' hills on Castro and the Zigzags. Great session made even better by the dramatic clouds over the bog and crags. A bit off the pace on the flatter bit but strong on the steps.
Wore trailroc for first time in a few years. Still rubbish. (Actually ok on the grass but borderline dangerous descending the steps)

Wednesday Jun 7, 2017 #

6 PM

Running warm up/down 1:55:00 [3] 26.9 km (4:17 / km)
shoes: Asics GT3000 #1

CAAC5. Well thrashed by AnDoug and Meekness (both 24.4x), eased off for the last mile and just did enough to hold onto third (25:50). Part rust-busting, part reminder to focus on the quality. Back to the treadmill?
11km before, 7.5 home with pause in the Corrie Inn.

Tuesday Jun 6, 2017 #

6 PM

Running 1:17:00 [3] 13.5 km (5:42 / km)
shoes: Adidas Swoop #12

Hilly run tester. Moist and slow. PW for the Heart loop but just good to get it done.

Monday Jun 5, 2017 #

6 PM

Running 1:21:00 [3] 17.0 km (4:46 / km)
shoes: Asics GT3000 #1

Standard Monday. Feeling unexpectedly terrible. Fortunately there was plenty Peter chat as a distraction.

Sunday Jun 4, 2017 #

6 PM

Running 51:15 [3] 10.8 km (4:45 / km)
shoes: Asics GT3000 #1

So instead of going to Skye I redecorated the spare room. Once that was done I went for a run. T came with me and it was lovely. My knee was fine.
C • Knee 2

Saturday Jun 3, 2017 #

5 PM

Running 22:00 [3] 5.1 km (4:19 / km)
shoes: Asics GT2000 #8 - Blue

Test run. Knee ok. Felt horrendous otherwise. Good choice not to go to Skye - gutted though.

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