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Training Log Archive: murraystraining

In the 31 days ending Mar 31, 2017:

activity

time

miles

Running

47:35:30

366.55

(7:47)

589.9

(4:50)

5840

Total

47:35:30

366.55

(7:47)

589.9

(4:50)

5840

2:45

0:00

» now

Friday Mar 31, 2017 #

12 PM

Running 1:23:00 [3] 19.8 km (4:12 / km)
shoes: Asics GT2000 #8 - Blue

Back on it. Moving speedily enough to fit this into a lunch break. Only 10mins late for my 1:30 meeting!

8 PM

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Adidas Swoop #12

Social media duties at the Dark Thistle. Check out the SEDS Twitter feed for some slightly dubious night race video and commentary. Apologies to anyone offended by any comments!

Thursday Mar 30, 2017 #

5 PM

Running hills 1:48:00 [3] 19.8 km (5:27 / km) +850m 4:29 / km
shoes: Asics Gel Fuji Trabuco

5x6min hills up Dry Valley with Oleg. Knee felt fine. Feeling a bit uncoordinated on the hills - legs fine but lungs blowing a gasket at times.
Saw a ridiculous number of people on the run too.

Wednesday Mar 29, 2017 #

Note

My knee hurts and the rest of me is really tired. First day off for a while.

Tuesday Mar 28, 2017 #

6 PM

Running 46:00 [3] 10.0 km (4:36 / km)
shoes: Asics GT2000 #8 - Blue

Got abused by Kitch as he did his cycling proficiency test.

Monday Mar 27, 2017 #

6 PM

Running 1:18:00 [3] 17.0 km (4:35 / km)
shoes: Asics GT2000 #8 - Blue

Easy with Peter. Knee sore all day, i think due to tight quad muscle. Battering them seemed to make it ease off and was fine by the end of this run.

Sunday Mar 26, 2017 #

11 AM

Running long 2:14:00 [3] 30.0 km (4:28 / km)
shoes: Asics GT2000 #8 - Blue

Got home in the middle of the night so slept through the HP option. Took the opportunity to explore the Dalmeny coastline with an out and back 30km. Very nice.

Saturday Mar 25, 2017 #

2 PM

Running warm up/down 47:00 [3] 10.0 km (4:42 / km) +220m 4:14 / km
shoes: Asics Gel Fuji #2

Running race 32:10 [3] 10.1 km (3:11 / km) +80m 3:04 / km
shoes: Asics Hyper XC #3

Home Int'l XC - Margram Park, South Wales.
Decent undulating course with a big descent and climb just before the end of each lap. Strong headwind on all the climbs. This meant that several times during the race i got dropped by the lead bunch and then easily got back in touch when they turned into the wind and started mincing. With a lap and a half to go i got a bit sick of slowing down behind them and moved to the front and pushed hard into the wind. This tactic managed to dislodge a few weaker guys; in fact by the final descent I'd dislodged everyone bar the eventual winner, who sprinted away on the downhill. I closed a bit on him on the final climb but not enough. 2nd.
Scotland lost the SM race by 1pt, 2-5-6 v 1-4-8.

C • Outstanding 5

Running warm up/down 12:00 [3] 2.4 km (5:00 / km)
shoes: Asics Hyper XC #3

Strides before, shuffling after.

Friday Mar 24, 2017 #

8 AM

Running 43:00 [3] 10.0 km (4:18 / km)
shoes: Asics GT2000 #8 - Blue

T2: Taper. Just for interest i did the loop the opposite way round to yesterday.
The 'loop' round the park in Kingussie only makes up about 300m of this run, so it didn't change the run very much...

Thursday Mar 23, 2017 #

6 PM

Running 46:00 [3] 10.0 km (4:36 / km)
shoes: Asics GT2000 #8 - Blue

Easy miles. Feeling quite tired so doing a full two day taper before the XC at the weekend.

Wednesday Mar 22, 2017 #

4 PM

Running 1:54:00 [3] 23.4 km (4:52 / km) +650m 4:17 / km

Sort of Three Peaks simulation. Started with a 500m climb up the Sgor Gaoith path from Auchlean then back down and through Inshriach, keeping the pace honest. Was aiming to do another climb on the stalkers path out the SE corner of the woods but ran out of time thanks to a bit of meandering and a couple of wrong turns. A good run though.

C • are you 3

Tuesday Mar 21, 2017 #

6 PM

Running 1:46:20 [3] 20.5 km (5:11 / km)
shoes: Asics Gel Fuji #2

Steady in Glen Banchor and the Strone. Snowy.

Monday Mar 20, 2017 #

6 PM

Running 1:52:00 [3] 20.2 km (5:33 / km)
shoes: Asics Gel Fuji #2

Easy with wifey on Strone + Gynack loop then an extra loop of the village at the end. No DOMS after yesterday but plenty of random aches and pains.

Sunday Mar 19, 2017 #

12 PM

Running warm up/down 39:00 [3] 8.4 km (4:39 / km)
shoes: Asics Gel Fuji #2

Running race 53:20 [3] 10.4 km (5:08 / km) +570m 4:02 / km
shoes: VJ iRock #2

First SHR champs race of the year - Criffel. Everyone said it was boggy. It was boggy. Boggy like a big bog. Like the boggiest bog in bogifornia. But on a 1:4 slope.
Anyway, turns out GG is a better bogtrotter than me and he pulled away on the second half of the climb. I dug deep to hang onto Fin and summited 5s behind him. I roughly held that on the slightly less boggy (but still quite boggy) bit across to Knockendoch but on the steep bit after that he just vanished. Well, at least i didn't see him as i was staring at the bog 2m in front of me and trying to avoid faceplanting in it. I reckon i had about a 99.98% success rate at that. The 0.02% wasn't much fun though.
Thankfully the guys behind me seemed to be floundering just as much so i held on for a comfortable 3rd place. Need to do a bit more hill work before the next ones!

C • Did I mention the Bog? 3

Running warm up/down 16:00 [3] 2.6 km (6:09 / km)
shoes: VJ iRock #2

Saturday Mar 18, 2017 #

10 AM

Running 49:00 [3] 10.2 km (4:48 / km)

Hoka One One test day at Run and Become. Did a few km in a supportive road shoe but didn't like them. The off road Speed Goat with a Vibram sole were good fun but hard to see the question they are the answer for. I can't think of many off road runs in the UK I'd want to wear platform shoes for...

C • Hokas 3

Friday Mar 17, 2017 #

6 PM

Running 1:22:00 [3] 16.0 km (5:08 / km)
shoes: Asics GT2000 #8 - Blue

Easy off road.

Thursday Mar 16, 2017 #

5 PM

Running tempo 1:30:00 [3] 22.7 km (3:58 / km)
shoes: Asics GT2000 #8 - Blue

Meadows tempo+ work with Peter. 15,10,5,5,5. Aiming for 3:2x, 3:1x, 3:0x.
15- 3:24/km
10- 3:18/km
5s- 3:08, 3:07, 3:04/km.
Happy with that, apart from when Peter got a 20m gap on me with 400m to go on the last rep. Unfavourable wind on the 10, slightly favourable on the last two 5s.

Very much looking forward to a couple of easy days now before Criffel on Sunday.

Wednesday Mar 15, 2017 #

6 PM

Running 1:43:00 [3] 22.0 km (4:41 / km)
shoes: Asics GT2000 #8 - Blue

Easy pottering with Peter and James. Good to catch up.

Tuesday Mar 14, 2017 #

6 PM

Running 1:33:00 [3] 20.0 km (4:39 / km)
shoes: Asics GT2000 #8 - Blue

Treadmill Tuesday. 3x4', 3x3'. Heavy legs made this tougher than previous similar sessions.

Monday Mar 13, 2017 #

6 PM

Running 1:43:00 [3] 20.8 km (4:57 / km)
shoes: Asics GT2000 #8 - Blue

Easy off road miles.

Sunday Mar 12, 2017 #

8 AM

Running long 2:02:00 [3] 30.0 km (4:04 / km)
shoes: Asics GT2000 #8 - Blue

HP16+2. Went in hoping for a bit of pace at the end. Wasn't expecting to be going <3:30/km all the way home from Balerno. Ouch.
Died a bit on the canal. Will be dying a lot for the rest of the day, I suspect.

Saturday Mar 11, 2017 #

2 PM

Running 1:42:20 [3] 20.0 km (5:07 / km) +600m 4:27 / km
shoes: Adidas Swoop #12

Afternoon leg stretch on the seat. Planned to focus on steep climbs but after a steady start on the Brutal I really struggled up the Gutted Haddie. Changed plan after that for an easier route round the Crags and Dasses.

Friday Mar 10, 2017 #

5 PM

Running tempo 2:05:00 [3] 20.0 km (6:15 / km) +1000m 5:00 / km
shoes: Asics GT2000 #8 - Blue

Friday Night (Tread)Hill Run. 10x1', 10x2', 10x1' @ 6:00/km & 15% gradient. Good fun.

Thursday Mar 9, 2017 #

7 PM

Running 53:00 [3] 10.0 km (5:18 / km)
shoes: Asics GT2000 #8 - Blue

Body said 'easy day please'. Hard to argue with that.

Wednesday Mar 8, 2017 #

Note

First Scotland vest since Snowdon 2013...
http://www.scottishathletics.org.uk/24160-2/

C • Well done! 3

5 PM

Running hills 1:48:00 [3] 18.5 km (5:50 / km) +700m 4:55 / km
shoes: Asics Gel Fuji Trabuco

Almost two laps of a new good-hills-on-good-surfaces loop, catching up with the wonderful Mountain podcast. Highly recommended.
It turns out my new loop is a near perfect heart shape.

C • heart-shaped 2

Tuesday Mar 7, 2017 #

6 PM

Running intervals 1:35:00 [3] 20.0 km (4:45 / km)
shoes: Asics GT2000 #8 - Blue

Tuesday Treadmill - 11x2on 1off. Luxurious recovery ratio compared to recent sessions so not completely dying at the end. Fire alarm test started at end of warm down and carried on right through shower, glad it wasn't any earlier!

Monday Mar 6, 2017 #

6 PM

Running 1:40:00 [3] 17.7 km (5:39 / km)
shoes: Asics Gel Fuji Trabuco

Fairly mild Mash with Andy Fallas. Easing back into the hill running.

Sunday Mar 5, 2017 #

8 AM

Running long 2:45:00 [3] 32.5 km (5:05 / km) +600m 4:39 / km
shoes: Asics Gel Fuji Trabuco

HPSR: Hilly Pentland Sludge Ramble. With the group to Bavelaw then turned left and back over Black, Bells and Harbour. Slow going over slippy ground on both ups and downs.

C • Blank (mark 2) 1

Saturday Mar 4, 2017 #

11 AM

Running warm up/down 1:03:00 [3] 13.6 km (4:38 / km)
shoes: Asics GT2000 #8 - Blue

To KB, lap of the handicap course and back to PH.

Running race 25:20 [3] 8.1 km (3:08 / km) +70m 3:00 / km
shoes: Asics Hyperspeed

KB5. Soundly beaten by a young pup Harie. Legs, unsurprisingly, decidedly unfresh. Good little blast out nonetheless.

Friday Mar 3, 2017 #

6 PM

Running 1:37:00 [3] 21.0 km (4:37 / km)
shoes: Asics GT2000 #8 - Blue

Easy down to Portobello, listening to the Radio Scotland rugby coverage. As I turned at Joppa, in breezy but dry conditions, the commentators announced that the heavens had just opened. The match was happening about a mile from my flat. At least when the downpour started when I hit the meadows I was expecting it!

Thursday Mar 2, 2017 #

5 PM

Running hills 1:36:00 [3] 18.0 km (5:20 / km) +500m 4:41 / km
shoes: Asics GT2000 #8 - Blue

Treadhill. 20x60/30@15kph/10%.
Thought I'd done 40 of these before but maybe not. 20 was definitely my limit tonight.

Wednesday Mar 1, 2017 #

5 PM

Running intervals 1:24:00 [3] 19.2 km (4:22 / km)
shoes: Asics GT2000 #8 - Blue

Energy back, session done. 6*1km. Fifth rep felt easy, sixth very tough.

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