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Training Log Archive: murraystraining

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Running31 44:19:41 331.47(8:01) 533.45(4:59) 5441
  Strength1 40:00
  Total31 44:59:41 331.47 533.45 5441

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Thursday Mar 31, 2016 #

6 PM

Running 1:32:00 [3] 17.6 km (5:14 / km) +325m 4:47 / km
shoes: Asics Gel Fuji Trabuco

Flat Arthur

Wednesday Mar 30, 2016 #

6 PM

Running warm up/down 50:00 [3] 8.8 km (5:41 / km)
shoes: Asics GT2000 #6 - Red

Running intervals 41:00 [3] 9.6 km (4:16 / km)
shoes: inov8 f-lite 230 #3 (black)

12x800m. Stepped up the distance a little more than originally planned. Struggled to hold the target speed a, particularly on the return reps where there was a bit of a breeze. Legs still a bit heavy from the weekend too which I hope was more of the problem (rather than decreptitude).

Tuesday Mar 29, 2016 #

8 AM

Running 39:30 [3] 8.0 km (4:56 / km)
shoes: Asics GT2000 #6 - Red

Crawl back from dropping the car off for a service. Tired, but nothing particularly hurting which is good. Probably won't do Dougie's 10 mile session tonight…

Monday Mar 28, 2016 #

5 PM

Running hills 3:05:00 [3] 26.0 km (7:07 / km) +1620m 5:26 / km
shoes: VJ iRock #1

Applying for membership of the Arthur's Seat Mile High Club. Will post a link to the route later but rough description is:
Devil's Spine (aka The Brutal)
Queen's View
Bog - Summit via the rocky gully.
Bog - Summit via the zig-zag path and rocky traverse.
Tom Ryan's climb from Piper's Walk.
Haggis Knowe.
DVD ridge to the summit.
St Margaret's Loch->Dry Valley->Summit on the gradual path.
St Margaret's Loch->St Anthony's Chapel->Dry Valley Back Wall->Summit
Nairn's Ascent->Crow Hill summit->AS Summit
Sheep's Heid->Lion's Haunch (DFM)->Full Summit.
10:30 split for DFM (CR <6mins) was a struggle but going reasonably well before then. A fun challenge - cheers Jonny for thinking it up. Survived on a sour lace per rep from 1000m onwards, absolutely crashing on the way home.

Sunday Mar 27, 2016 #

9 AM

Running long 2:17:47 [3] 33.7 km (4:05 / km)
shoes: Asics GT2000 #6 - Red

Full size HPSR. Not feeling too frisky but dragged along at a decent lick by the others. Sounds like I missed an epic at the JK. Sort of gutted!

Saturday Mar 26, 2016 #

8 AM

Running warm up/down 1:18:00 [3] 16.2 km (4:49 / km)
shoes: Asics GT2000 #6 - Red

To/from Figgate.

Running tempo 16:01 [3] 5.0 km (3:12 / km)
shoes: Asics Hyperspeed #2

Portobello parkRun debut. Fun three lap course. Started a bit fast then settled into a nice rhythm. T ran 21:29 - three minutes faster than four weeks ago :)

Friday Mar 25, 2016 #

12 PM

Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Asics GT2000 #6 - Red

Lunch time study break. John Lewis via Calton Hill.

No JK for me this year: exams three weeks on Tuesday so head in the books. Sprint looked fun though.

Thursday Mar 24, 2016 #

6 PM

Running warm up/down 30:00 [3] 6.5 km (4:37 / km)
shoes: Asics GT2000 #6 - Red

Running intervals 45:00 [3] 10.7 km (4:12 / km)
shoes: inov8 f-lite 230 #3 (black)

20 x 500m on the meadows track. Solo and a little breezy but done without too much fuss. 1:30 Ave, 45s recoveries. Really enjoying these big sessions and my calves are starting to accept them too!

Wednesday Mar 23, 2016 #

4 PM

Running hills 2:15:00 [3] 25.0 km (5:24 / km) +666m 4:46 / km
shoes: Asics Gel Fuji Trabuco

Older, wiser, slower.
Entered my first ultra today… 33.5 miles of Lakes Sky Ultra on my 33 1/3 birthday.
C • Looks a fab route! 6

Tuesday Mar 22, 2016 #

6 PM

Running warm up/down 29:30 [3] 5.9 km (5:00 / km)

Running 32:20 [3] 6.2 km (5:13 / km)
shoes: Asics DS Trainer #1

The search for speed continues: 5x3 mins off luxurious 4 min recoveries. Giving Dougie a 10s headstart and chasing him down. Felt like I was running really fast but the satellites suggest 3:0x pace.

Monday Mar 21, 2016 #

5 PM

Running 1:21:00 [3] 16.6 km (4:53 / km) +360m 4:24 / km
shoes: Asics Gel Fuji Trabuco

Finally an Edinburgh run with Hoddy - AS flat route.

Sunday Mar 20, 2016 #

9 AM

Running long 3:05:00 [3] 30.0 km (6:10 / km) +800m 5:26 / km
shoes: VJ iRock #1

Hangover mile (6ish) then slow plod up Carn Dearg. Nice.

Saturday Mar 19, 2016 #

11 AM

Running race 51:55 [3] 16.1 km (3:13 / km)
shoes: Asics Hyperspeed #2

Newtonmore 10 (might only have been 9.8). Tried to keep up with a speedy Aberdonian. Failed. Still quicker than I expected though.

Running warm up/down 39:30 [3] 7.5 km (5:16 / km)
shoes: Asics GT2000 #6 - Red

Friday Mar 18, 2016 #

12 PM

Running 28:00 [3] 5.9 km (4:45 / km)
shoes: Asics GT2000 #6 - Red

Easy potter.

Thursday Mar 17, 2016 #

6 PM

Running warm up/down 42:00 [3] 8.1 km (5:11 / km)
shoes: Asics GT2000 #6 - Red

Running intervals 46:00 [3] 10.0 km (4:36 / km)
shoes: inov8 f-lite 230 #3 (black)

Meadows 'track' solo. 25x400 off 40s in 71.9 +/-1.3. A little less consistent without company but got it done without too much fuss.
Amusing heckle of 'run forrest run' from the Swedish junior swimming team. 'I'd rather be out running freely wherever I please than doing endless lengths of a pool' I thought without a hint of irony as I completed my 17th rep of the same stretch of cycle path...

Wednesday Mar 16, 2016 #

5 PM

Running hills 1:08:30 [3] 11.2 km (6:07 / km)
shoes: Asics Gel Fuji Trabuco

AS - exploring some paths less often traversed. Pretty tired though.

Tuesday Mar 15, 2016 #

5 PM

Running tempo 1:24:00 [3] 19.8 km (4:15 / km)
shoes: Asics DS Trainer #1

Itenburgh (well, Dougie and I) 4x10mins threshold off 2.5mins jog. Slight regression through the session but all within 50m of 3km each time. Dougie running significantly faster.

Monday Mar 14, 2016 #

5 PM

Running 1:29:55 [3] 17.4 km (5:10 / km)
shoes: Asics Gel Fuji Trabuco

Flat MASH - added a loop of Whinny Hill in to get this above 10 (office->office). Stunning evening and feeling OK.

Sunday Mar 13, 2016 #

9 AM

Running long 2:02:40 [3] 29.9 km (4:06 / km)
shoes: Asics GT2000 #6 - Red

HPSR Regular size. Sluggish in the first half but moving well (3:45s) on the return - pleased about that given lack of steady flat running recently.

Saturday Mar 12, 2016 #

2 PM

Running 41:30 [3] 8.1 km (5:07 / km)
shoes: Asics GT2000 #6 - Red

Set off for a steady 10 but everything said no so it turned into a slow 5.

Friday Mar 11, 2016 #

3 PM

Running hills 1:29:25 [3] 15.25 km (5:52 / km) +700m 4:46 / km
shoes: Asics Gel Fuji Trabuco

Repeat of Wednesday's run, looking for the buff that made a bid for freedom from my pocket on that run. It was a failed search or a successful escape, depending on your point of view.

Not sure how I'll cope with only 29 buffs to choose from.

Thursday Mar 10, 2016 #

6 PM

Running warm up/down 42:00 [3] 7.4 km (5:41 / km)
shoes: Asics GT2000 #6 - Red

With my little wheel.

Running intervals 45:30 [3] 10.8 km (4:13 / km)
shoes: inov8 f-lite 230 #3 (black)

Second step - 33x300m off 30s. Good wee group with Spongey, Coombs and Doug all going the distance and Jonny for the first 20 after warming up with some sprintervals. Calves tightened up in the final third but focused on keeping good form and consistent pace. 53.5 +/-1.

Wednesday Mar 9, 2016 #

12 PM

Running hills 1:24:00 [3] 12.8 km (6:34 / km) +620m 5:17 / km
shoes: Asics Gel Fuji Trabuco

AS classics. Small torch mincing as usual. Slippy in places too.

Tuesday Mar 8, 2016 #

12 PM

Running intervals 47:45 [3] 10.9 km (4:23 / km)
shoes: Asics GT2000 #6 - Red

Lunchtime session of 4x1km on the N-K cyclepath. 3:0x on the way out, 3:2x on the way back. A little breezy!

Monday Mar 7, 2016 #

12 PM

Running 53:00 [3] 7.5 km (7:04 / km) +350m 5:44 / km
shoes: VJ iRock #1

Lunchtime run up Creag Dhubh. Shin-shredding crusty snow on the descent but otherwise a fabulous day to be out.

Sunday Mar 6, 2016 #

9 AM

Running 1:53:00 [3] 25.0 km (4:31 / km)
shoes: Asics Gel Fuji Trabuco

Long run up Glen Tromie. Better track than I was expecting (tarmac most of the way). Beautiful quiet glen though.

Saturday Mar 5, 2016 #

3 PM

Running 59:00 [3] 12.2 km (4:50 / km)
shoes: Asics Gel Fuji Trabuco

Out and back in Glen Banchor. Bit of snow on the hill track.

Friday Mar 4, 2016 #

6 PM

Running 1:21:00 [3] 15.0 km (5:24 / km)
shoes: Asics Gel Fuji Trabuco

Easy round the AS flat route. Slight deviation from planned route when wifey caught me up and wanted to run over the Dasses rather than round the bog.

Thursday Mar 3, 2016 #

6 PM

Running warm up/down 33:00 [3] 6.8 km (4:51 / km)
shoes: Asics GT2000 #6 - Red

Running intervals 49:00 [3] 11.0 km (4:27 / km)
shoes: inov8 f-lite 230 #3 (black)

50(!)x200m off 20s. DC for company on first 35, DT on last 20.
Not 50! though. That would be stupid.
C • is it sore ? 3

Wednesday Mar 2, 2016 #

6 PM

Running warm up/down 33:30 [3] 6.7 km (5:00 / km)
shoes: Asics GT2000 #6 - Red

Joggin'

Strength 40:00 [3]
shoes: Barefoot

Improvised core circuit as for some reason there was a retirement party happening in the the gym studio. I mean, it's the obvious place to have a party when every other meeting room in the office is empty, right? Still, they did provide a good disco soundtrack while I worked out in the corridor round the corner.

Tuesday Mar 1, 2016 #

6 PM

Running tempo 1:43:23 [3] 24.8 km (4:10 / km)
shoes: Asics DS Trainer #1

Itenburgh: 16km of alternating fast/steady k's. Bit of a fail as my lace came undone 200m in, I stopped to tie it then tried and failed to catch the bunch - seven lonely laps of the meadows! Probably better to run the session at my own pace though. Fast(er) reps 3:17-25, Steady 3:50-4:02.
6km warmup, 2.7 shuffle home.

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