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Training Log Archive: murraystraining

In the 31 days ending Oct 31, 2016:

activity	#	time	miles		km		+m
Running	26	30:27:13	234.79	(7:47)	377.86	(4:50)	4200
Orienteering	3	3:52:20	25.17	(9:14)	40.5	(5:44)	200
Total	26	34:19:33	259.96	(7:55)	418.36	(4:55)	4400

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Sunday Oct 30, 2016 #

6 PM

Running 11:30 [3] 2.1 km (5:29 / km)
shoes: Asics GT2000 #7 - Black

Tester. Not great.

C • Seen anyone? 4

The streak (not that it was intentional) ends - calf sore and just jogging across the road en route to work told me a run wasn't going to be sensible. I'm optimistic it will heal quickly if treated well, and while I was enjoying a good block of training its not a bad time to have some time off with another exam next week (which I feel underprepared for due to recent weekend adventures).

Tuesday Oct 25, 2016 #

6 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics DS Trainer #1

Running tempo 57:50 [3] 16.1 km (3:36 / km)
shoes: Asics DS Trainer #1

Railway 10 w/Doug and Coombs. Felt pretty good in the second and fourth quarters, until my L calf completely seized up with 400m to go. Not feeling too good afterwards, think I might have a slight muscle tear.

Monday Oct 24, 2016 #

6 PM

Running 1:30:01 [3] 20.6 km (4:22 / km)
shoes: Asics GT2000 #7 - Black

Steady with Coombs to Portobello.

Sunday Oct 23, 2016 #

10 AM

Orienteering race 51:50 [3] 9.5 km (5:27 / km)
shoes: VJ Integrators #4

SHI Relay. Went out just behind Jonny and had a good battle with him until about half way, where I had an extra control which I slightly overshot and he got away. I got a bit rubbish after that but did enough to hold onto 4th place (having passed Baba early on without realising).

So England beat us in the individual and in the relay but we won overall, thanks to the Welsh W20s. Great success!

Running warm up/down 27:00 [3] 5.5 km (4:55 / km)
shoes: Asics GT2000 #7 - Black

Jogging with Tessa.

Saturday Oct 22, 2016 #

10 AM

Running warm up/down 13:00 [3] 2.9 km (4:29 / km)
shoes: VJ Integrators #4

Orienteering race 1:48:00 [3] 19.0 km (5:41 / km) +200m 5:24 / km
shoes: VJ Integrators #4

SHI Individual. Spannered the first control and had a panic it was going to be a repeat of CST. Calmed down and concentrated on nav but still felt a bit lucky to stumble over 2 & 3 when I didn't expect them - hadn't figured out the way the veg was mapped which didn't help. Was OK after that, taking a lot of path routes and secure lines into controls and taking time to navigate when needed. Went a bit doolally at the end though, when i expected to be strong. 20 minutes down though...

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics GT2000 #7 - Black

Jogging with Coombs. He beat me by 6s.

Friday Oct 21, 2016 #

12 PM

Running 45:00 [3] 8.5 km (5:18 / km)
shoes: Asics GT2000 #7 - Black

Pottering to the bank and shops with a lap of Calton Hill to get the miles in.

Thursday Oct 20, 2016 #

6 PM

Running 1:30:00 [3] 19.5 km (4:37 / km)
shoes: Asics GT2000 #7 - Black

Fun TT session. Start with a 59s rep and reduce by 1s each time. Probably a PB for number of reps in a session. Running at a decent canter without getting carried away.

Wednesday Oct 19, 2016 #

6 PM

Running 1:17:00 [3] 16.1 km (4:47 / km)
shoes: Asics GT2000 #7 - Black

Easy round the Frogston 10. Very tired by the end.

Tuesday Oct 18, 2016 #

6 PM

Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: Asics DS Trainer #1

Running tempo 58:29 [3] 16.1 km (3:38 / km)
shoes: Asics DS Trainer #1

First railway 10 of the season with Coombs and Tom. Solid work - steady progression for first 11km then held it steady in the low 3:20s for the rest (with a 3:15 to finish). Impressive debut for Tom who saw it all the way through.

Monday Oct 17, 2016 #

6 PM

Running 1:22:30 [3] 17.7 km (4:40 / km)
shoes: Asics GT2000 #7 - Black

Innocent 10 with Coombs and Hoddy. Cruisy.

Sunday Oct 16, 2016 #

12 PM

Running warm up/down 17:00 [3] 3.5 km (4:51 / km)
shoes: VJ Integrators #4

Sluggish.

Orienteering race 1:12:30 [3] 12.0 km (6:03 / km)
shoes: VJ Integrators #4

CSC Final. I probably should have stayed at home, but inevitably if I had Interlopers would have come second again and I'd have felt guilty - not that I contributed to the team score in any significant way. Very rusty, rushed orienteering and tired legs that go slower the more mistakes I made. Useless. Must do better next weekend.

C • CST 2

Saturday Oct 15, 2016 #

10 AM

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ iRock #2

wup

Running race 1:17:40 [3] 12.8 km (6:04 / km) +1000m 4:22 / km
shoes: VJ iRock #2

FRA relays L2 with Hoddy. After an unfortunate faff at the start due to some over-officious kit checking we set off in the 3-5th bunch, with DP and Shets up ahead. Hoddy set the pace up the climb and I stuck in behind, not quite on the limit but not far away. We caught Shets but DP were out of sight (not hard in 10m visbility). We pushed hard round the ridge to try and undercut Shets with a crafty shortcut but we didn't get the line quite right and popped out back on their heels. From then on we just sat behind them as they were setting a decent pace. We were still together at the foot of the final climb with DP back in sight and Keswick not far behind. Unsurprisingly Peter and I were pretty rubbish at the brutally steep rough climb and slipped back - also worth noting that he's not used to the "arthur" as a measure of remaining climb (1 Arthur = 200m) so didn't appreciate me telling him there was only one MFD to go. By the top Shets were out of sight and Keswick had caught us up. All the way up Peter had been talkign about beating them all on the descent but it turned out he'd broken his legs and we had to cruise it in, losing over a minute.
HBT done good though. Don had a flyer on first leg and Doug ended up dragging Coombs round the nav to give Tom a comfortable cushion in 3rd on last. Overshadowed by the Trottettes again though - 4th win since 2010 for them, By my reckoning there are at least 13 of them with FRA relay gold medals now so could be more - can't find the 2013 results online - and no one has been in all four winning teams. Great depth & team spirit.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: VJ iRock #2

Jogging with Kris and GG.

Friday Oct 14, 2016 #

6 PM

Running 25:00 [3] 4.8 km (5:12 / km)
shoes: Asics GT2000 #7 - Black

V easy shake out.

Thursday Oct 13, 2016 #

6 PM

Running 1:30:00 [3] 19.0 km (4:44 / km)
shoes: Asics Gel Fuji Trabuco

Trotter Training: 30x30s hills on Castro Climb to mark Sarah O'Neil's 30th. Good fun, especially as the MPC kept throwing in banter sprints to try and 'win' a rep - score Murray 29 - 1 MPC.

Wednesday Oct 12, 2016 #

6 PM

Running 1:10:00 [3] 14.0 km (5:00 / km)
shoes: Asics GT2000 #7 - Black

Did a lap and a half of the meadows to warmup for a planned session of 400s. Legs were not interested so dumped the session and cruised round Queen's Drive instead.

Tuesday Oct 11, 2016 #

5 PM

Running 1:18:00 [3] 16.6 km (4:42 / km)
shoes: Asics GT2000 #7 - Black

Easy on the flat bits of Holyrood with Hoddy. Good chat looking forward to Saturday helped take mind off the DOMS.

Monday Oct 10, 2016 #

5 PM

Running 42:00 [3] 8.0 km (5:15 / km)
shoes: Asics GT2000 #7 - Black

Monday legs. How the hell did KJ manage 11 miles today?

Sunday Oct 9, 2016 #

11 AM

Running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: VJ iRock #2

Advantage of delayed start - time to fit in a warm up I didn't realise I needed until 1min before the original start time.
Disadvantage of delayed start - buzzing from the caffeine gel taken just before the starts were delayed…

Running race 2:26:40 [3] 27.0 km (5:26 / km) +1800m 4:04 / km
shoes: VJ iRock #2

Pentland Skyline.

Chapeau Kris Jones. Very impressive run - particularly having never run the course before.
I still think 2:14 is possible though… 2017 aims?

Pretty happy with my own run today, controlled pace all the way and fended off Jethro's attack. Only enough for 3rd overall in the SHR champs after running like a turkey on Merrick. Faster than last year too.

Saturday Oct 8, 2016 #

2 PM

Running warm up/down 40:00 [3] 7.3 km (5:29 / km)
shoes: Asics Gel Fuji Trabuco

Wup&dn/supporting.

Running race 12:33 [3] 3.96 km (3:10 / km)
shoes: Asics Hyper LD#2

East District XC relays, first leg. About 7th, 20s behind the leaders. Running fairly strongly but couldn't keep up for any significant length of time.

Friday Oct 7, 2016 #

12 PM

Running 44:50 [3] 8.4 km (5:20 / km)
shoes: Asics GT2000 #7 - Black

Shuffling about the crags. Pretty head-tired.

Thursday Oct 6, 2016 #

5 PM

Running 1:17:00 [3] 14.6 km (5:16 / km)
shoes: Asics GT2000 #7 - Black

Standard pre-Skyline run to squirrel some nuts away. Went out to Green Cleuch on the road with a nice tailwind. Didn't fancy battling back into the wind so looped around Black and Bells to Maiden's Cleuch then back down to the road.

Wednesday Oct 5, 2016 #

5 PM

Running 1:10:00 [3] 13.2 km (5:18 / km)
shoes: Asics Gel Fuji Trabuco

Wandering on Corstorphine Hill. Legs feeling pretty much as you would expect the day after the first session of the winter.

Tuesday Oct 4, 2016 #

6 PM

Running intervals 1:22:40 [3] 19.3 km (4:17 / km)
shoes: Asics DS Trainer #1

First session for a while. 'Higgledy Pyramid' to try and figure out what speed I've got. The answer is 'plenty - when I'm chasing/holding off the Haries A group - and not so much otherwise'.
200-800-400-600-1000-600-400-800-200
34-2:29-69-1:48-3:01*-1:43*-70-2:19*-35
*Indicates Harie interference.
Equidistant jog back recovery. Tail breeze on all reps.

Monday Oct 3, 2016 #

5 PM

Running 1:01:00 [3] 13.2 km (4:37 / km)
shoes: Asics GT2000 #7 - Black

Lap of the Seat at 'no sweat' pace for the benefit of Coombs' masseuse. I think we settled on an FRA running order - no doubt it will change again multiple times in the next fortnight.

Sunday Oct 2, 2016 #

8 AM

Running 2:07:30 [3] 30.3 km (4:12 / km)
shoes: Asics GT2000 #7 - Black

HPSR16+2 to bring up the seven day seven run ton. Amusingly only four of us turned up today (GSR and HBMR taking a few regulars away) and between us we covered the four different distances, so I was solo on the 16 after parting company with Houston at Red Moss. Cruised it in from there.
Easy week now, not because I feel I need it running wise but want to be fresh for (a) exam on Thursday and (b) racing twice next weekend.

C • racing twice 9

Saturday Oct 1, 2016 #

4 PM

Running 2:23:00 [3] 23.5 km (6:05 / km) +1400m 4:41 / km
shoes: VJ iRock #1

AS classics route (gutted haddie/Nairn's/MFD/crags) then the same route in reverse. Put a rust-busting effort in up MFD but came up pitifully short (5:52 to Poo Boys 5:15). V hungry by the end.

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