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Training Log Archive: murraystraining

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Running	25	28:08:30	226.89	(7:27)	365.15	(4:37)	850
Orienteering	6	5:32:30	27.96	(11:53)	45.0	(7:23)
Terrain Running	4	5:05:00	26.1	(11:41)	42.0	(7:16)	2640
Faffing in the gym	1	50:00
Total	32	39:36:00	280.95		452.15		3490
[1-5]	31	38:26:00

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Saturday Dec 31, 2011 #

10 AM

Running (AZ) 1:30:00 [2] 19.0 km (4:44 / km)
shoes: Asics GT2150 #5

Last run of the year? Potter through Corstorphine Hill to Birch Court then back through Barnton to my first trip into Muirhouse for Birnies Court - pretty grim tbh. Nice run from there back up the Telford Path.

Friday Dec 30, 2011 #

8 AM

Running (AZ) 1:17:00 [2] 16.6 km (4:38 / km)
shoes: Asics GT2150 #5

Bingham: Avenue, Broadway, Crescent, Crossway, Drive, Medway, Place and Way. Longer than planned. Legs tired but happy.

Thursday Dec 29, 2011 #

12 PM

Running 2:00:00 [1] 19.9 km (6:02 / km) +300m 5:36 / km
shoes: Asics GT2150 #5

Second half of Spongey's 7+7+7 run. Great fun.

6 PM

Running (TT) 1:10:00 [4] 15.9 km (4:24 / km)
shoes: Asics GT2150 #5

Good fartlek session on the meadows. 1-2-3-4-5-4-3-2-1 min reps with slightly less than 50% recovery. Mostly <3:06/km so I guess that makes it a 10km pace session.

Wednesday Dec 28, 2011 #

7 AM

Running (AZ) 1:01:00 [2] 12.6 km (4:50 / km)
shoes: Asics GT2150 #5

Biggar Road. Back to work.

C • no more Barnton Avenue 1

Tuesday Dec 27, 2011 #

11 AM

Orienteering (Festive Frolic) 47:30 [3] 10.0 km (4:45 / km)
shoes: Adidas Swoop #10

Fun orienteering in Yellowcraig. Format was a 60 minute score where you had to find the code-word on each of 20 controls then sort these into 5 sets of 4 on a common theme (like a C4 TV quiz apparently) and then go and re-run each set consecutively.

1 PM

Running long 1:38:00 [3] 22.0 km (4:27 / km)
shoes: Asics GT2150 #5

Back to Tranent from Yellowcraig - lovely costal run through Gullane then along the John Muir way. Dehydrated by the end.

Monday Dec 26, 2011 #

11 AM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Swoop #10

Running race (Festive Handicap) 49:30 [4] 14.0 km (3:32 / km) +300m 3:12 / km
shoes: Adidas Swoop #10

Beecraigs handicap. Muddy fun.

3 PM

Running 1:10:00 [1] 12.0 km (5:50 / km)
shoes: Asics GT2150 #5

Beach run with Tessa and Kirsten.

Sunday Dec 25, 2011 #

9 AM

Running 1:40:00 [3] 24.0 km (4:10 / km)
shoes: Asics GT2150 #5

Merry Christmas! Meadowmill, Fa'side, Elphi, Ormi, Pencaitland, Winton House, Macmerry. Breezy.

Saturday Dec 24, 2011 #

10 AM

Running (AZ) 53:00 [2] 12.0 km (4:25 / km)
shoes: Asics GT2150 #5

Through the meadows to Bernard Terrace then down to Lochend for the highly appropriate Bethlehem Way! Time to stop for a Christmas Break!

Friday Dec 23, 2011 #

8 AM

Running (AZ) 1:15:00 [3] 15.5 km (4:50 / km)
shoes: Asics GT2150 #5

B's down in Leith - can't remember details now.

Thursday Dec 22, 2011 #

6 PM

Running (TT) 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Asics GT2150 #5

Trotter training, a fairly faffy paarlauf which turned into a 5x800m session.

Wednesday Dec 21, 2011 #

7 PM

Terrain Running hills 3:15:00 [2] 27.5 km (7:05 / km) +2400m 4:56 / km
shoes: Adidas Swoop #10

Midwinter Skyline - done.

Tuesday Dec 13, 2011 #

8 AM

Running 46:00 [2] 10.5 km (4:23 / km)
shoes: Asics GT2150 #5

This is almost becoming a "standard" morning route now. Along Princes St to Easter Road then find a cheeky single (Beechwood Terrace) then back up London Rd and through Princes St. Gardens to work.
Achilles stiff but not painful. I think I'll take the evening off as a final precaution.

Monday Dec 12, 2011 #

7 AM

Running (AZ) 30:00 [2] 7.2 km (4:10 / km)
shoes: Asics GT2150 #5

On with the safe shoes for a short AZ mission to test the Achilles. A little bit stiff/tender on the way out to Beechmount Crescent and Grove then found Edinburgh's Alpe d'Huez in the shape of Beechwood Mains. Didn't notice my Achilles on the way home but will play it safe for a couple of days anyway - time for some faffing.

C • Did u cut the heelcap, or w... 3

Faffing in the gym 50:00 [1]
shoes: Asics GT2150 #5

A bit of cross trainer then a bit of strength and flex. Hated it.

Sunday Dec 11, 2011 #

Note

Both Achilles very niggly after the race yesterday. We stayed up in Deeside for some O training but I spent most of it sat in the car while Tessa went training :( I had a lot of Achilles trouble this time three years ago so this time I'm listening to the warning signs and will hopefully nip it in the bud.

11 AM

Orienteering 1:10:00 [0] 5.8 km (12:04 / km)
shoes: Adidas Swoop #10

Shadowing some juniors at MAROC junior training in Shooting Greens. Impressive numbers (30?) and some impressive orienteering on display!

Saturday Dec 10, 2011 #

1 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Adidas Swoop #10

Running race (East District XC Champs) 31:20 [5] 9.95 km (3:09 / km) +100m 3:00 / km
shoes: Adidas Spikes

As Chepls says... Fastest man in the East!
The course was frozen rock solid and comprised a flat section round playing fields and a hilly twisty bit around the start/finish area. I took it out hard then put the brakes on a bit on the second lap (first full lap) as I was in danger of getting carried away. After 1.5 laps (out of 3.5) Alex Hendrie and I were clear of the rest and settling into a tough fight. I tried pushing on the hills but I could never get more than a couple of yards on him which he quickly pulled back on the flats. We stayed within a yard of each other for the next lap and a half - despite my best efforts to drop him on the climbs - then he surged on as we approached the playing fields for the final time. I dug deep to keep in touch with him, thinking my best chance now was a sprint finish - especially given the steep climb up to the line. With about 400m to go though his gap started to close until I was right on his heels again. I took a few deep breaths, a couple of relaxed steps, then kicked past his right hand side as we approached the final climb. Sure enough he didn'r respond so I kept pushing and the gap grew - 3m.... 10m... 15m... this must be safe now. Across the road, past the split for the finish and the legs are really burning now. One last glance over the shoulder but Hendrie is nowhere. Across the line to modest applause, first ever XC title!

A little bit astonished by the time - equates to about a 31:30 10km over roughish, hillyish twisty country. I'm tempted to find a decent road race in the next few weeks and see what I can do, but maybe I should keep my powder dry and wait until I've actually done some specific training in the new year?

C • and the last orienteer 7

Friday Dec 9, 2011 #

8 AM

Running (AZ) 45:00 [2] 9.6 km (4:41 / km)
shoes: Asics GT2150 #5

3xBeaver's (Powderhall) and 2xBedford's (Stockbridge).

Thursday Dec 8, 2011 #

8 AM

Running (AZ) 58:00 [2] 12.5 km (4:38 / km)
shoes: Asics GT2150 #5

Out to see how the hurricane was warming up. Sailed along Braid Hills Drive to Beauchamp Grove & Road then picked up Beaufort Road at the top of Marchmont on the way to work.

6 PM

Running warm up/down (AZ) 33:40 [1] 6.0 km (5:37 / km) +150m 4:59 / km
shoes: Asics GT2150 #5

Hurricane Bawbag was in full force apparently (we were sent home from work at 1pm so it must have been serious) but it didn't feel that bad at street level so I ran up to the top of the Seat to get the full effect. I've never felt anything like that. Running into the wind each step took you about 4 inches forward, but turn around and you would almost fly away, soaring metres with each step. Exciting stuff!

Running intervals 30:00 [5] 8.4 km (3:34 / km)
shoes: Asics GT2150 #5

7x the Innocent Railway tunnel - 560m, slightly uphill and a steady (sub-hurricane) headwind. 1:41-49. Was slightly worried that I couldn't shake Ray off until I realised by running behind him on the last rep what a good wind break I'd been acting as!

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics GT2150 #5

Home. Met Ewan and Linnea randomly so was cool to catch up with them.

Wednesday Dec 7, 2011 #

5 PM

Running (AZ) 1:02:00 [2] 13.0 km (4:46 / km)
shoes: Asics GT2150 #5

Barrace Steps down to Kings Stables Road then down to Bathfield in Newhaven. Along to the rubbish tip that is Bath Street in Leith Docks then back up the hill to Baxter's Place - the Playhouse, essentially. Pottering.

Tuesday Dec 6, 2011 #

8 AM

Running (AZ) 53:00 [2] 11.0 km (4:49 / km)
shoes: Asics GT2150 #5

Crisp morning trot to Baron Maule's Close (off the Cannongate - locked gate so couldn't run down it). Then round the north side of the Seat to Baronscourt Road and Terrace in Jocks Lodge. Finally a slither up London Road to Barony Place and Street in New Town. Pleasant.

6 PM

Running warm up/down (AZ) 29:00 [2] 6.3 km (4:36 / km)
shoes: Asics GT2150 #5

Over to Corstorphine Hill via Barony Terrace, where my mum grew up.

Terrain Running intervals 42:00 [4] 5.0 km (8:24 / km) +240m 6:46 / km
shoes: Adidas Swoop #9

3x7min terrain tempo. Loop was a bit longer than I'd planned but a good session nonetheless. Any Edinburgh types interested in this type of session in the future? Head to head would give it an extra edge.

Running warm up/down 22:00 [2] 4.2 km (5:14 / km)
shoes: Adidas Swoop #9

Monday Dec 5, 2011 #

6 PM

Running (AZ) 1:36:00 [2] 21.3 km (4:30 / km)
shoes: Asics GT2150 #5

Finally finished the Barnton's with Barnton Park... Avenue, Crescent, Dell, Drive, Gardens, Grove, Place, View and Woodlands. Moving quite well but not pushing it - want to be fresh for the ED XC champs this weekend.

Sunday Dec 4, 2011 #

10 AM

Orienteering long (line) 1:59:00 [2] 16.2 km (7:21 / km)
shoes: Adidas Swoop #10

Winter training. Sleet. Hail. Near frozen marshes. On your own. No flags. Point to point.
Long line course on Ardnaskie and Airds Park - with option to extend into Inverawe. After the Ardnaskie section I took a direct route through Airds Park. Legs were completely shot, frozen from the knees down. Didn't take the Inverawe option but was still out for almost two hours. SEDS weekend - that's how we do it.

Saturday Dec 3, 2011 #

9 AM

Terrain Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Adidas Swoop #10

On Kerrera - from the ferry to the middle of the island.

Orienteering 30:00 [3] 4.5 km (6:40 / km)
shoes: Adidas Swoop #10

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Adidas Swoop #10

Back to the ferry, this time on the track.

1 PM

Orienteering race 26:00 [4] 4.5 km (5:47 / km)
shoes: VJ Integrators

Another head to head race against HH and Spongey, this time with added Tullster thrown in. Close racing all the way with micro-misses causing the lead to keep changing. Spongey and I got away on the butterfly loops but James reeled us in with a canny route choice on the next one. It ended up with a mass downhill sprint through some pretty rough forest where James used the canny technique of looking where he was going to ip us to the post. Local hero!

5 PM

Orienteering (Night) 40:00 [3] 4.0 km (10:00 / km)
shoes: Adidas Swoop #10

Compass-free night o on Coille Nathais. Went quite well for the first 7 then totally lost it on a longer leg. Once I'd tried to orientate the map to the prevailing wind (which had changed since we were being buffeted on Kerrera in the morning) I realised I still had the car keys and Spongey would be almost finished so I bailed out and called it a day.

Friday Dec 2, 2011 #

12 PM

Running (AZ) 1:25:00 [2] 19.2 km (4:26 / km)
shoes: Asics GT2150 #5

Similar route to yesterday, this time with Tessa for company. Barntongate Avenue, Drive & Terrace then a short hop over queensferry road to Barnton Grove. Dodged the kids from the local high school and picked up Barnton Loan & Park on the way back to the cycle path. Good stuff.

8 PM

Terrain Running 38:00 [2] 5.5 km (6:55 / km)
shoes: Adidas Swoop #10

Warm up for the weekend ahead with a tour of Dunollie from Jessie James place. With a map but mostly just running.

Thursday Dec 1, 2011 #

12 PM

Running 1:19:00 [3] 19.0 km (4:09 / km)
shoes: Asics GT2150 #5

Barnton Avenue. According to a Scotsman article from 5 years ago (IIRC) seven of the 10 most expensive houses in Scotland are on this street. Certainly some impressive places! Then on the Barnton Avenue West (mildly less prestigious) Barnton Brae (short cul-de-sac) and Barnton Court (70s prefab block of flats). Still had a little bit of my lunchbreak left so detoured via Barnton Gardens on the way home.

C • Really? 1

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