Training Log Archive: murraystrainingIn the 31 days ending Jul 31, 2018:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||
Tuesday Jul 31, 2018 #
Running 42:00 [3] 9.0 km (4:40 / km)
Monday Jul 30, 2018 #
Running 1:00:00 [3] 14.0 km (4:17 / km)
shoes: ASICS GT2000 #9 yellow and bla
Running race 4:37 [3] 1.61 km (2:52 / km)
shoes: Asics Hyperspeed #2
Comfortable place on the way out. At one point I moved to the front to pick it up but just got the wind instead. Surged again to the turn to get the racing line but others kicked harder after that. 3rd for most of the return, dropped to 4th on final sprint. Happy to be sub 4:40 and my speedy teammates (4:30 and 4:16) for us the win. Nice to be doing some random racing again!
Sunday Jul 29, 2018 #
Running 42:00 [3] 10.0 km (4:12 / km)
shoes: ASICS GT2000 #9 yellow and bla
Saturday Jul 28, 2018 #
Running 16:55 [3] 4.7 km (3:36 / km)
shoes: ASICS GT2000 #9 yellow and bla
Orienteering 16:45 [3] 3.0 km (5:35 / km)
shoes: ASICS GT2000 #9 yellow and bla
Friday Jul 27, 2018 #
Running 37:00 [3] 10.0 km (3:42 / km)
shoes: ASICS GT2000 #9 yellow and bla
Monday Jul 9, 2018 #
Cycling 30:00 [3] 10.0 km (3:00 / km)
Sunday Jul 8, 2018 #
Running 3:00:00 [3] 18.5 km (9:44 / km) +1500m 6:55 / km
shoes: Salomon Speedcross
Saturday Jul 7, 2018 #
Running 1:22:00 [3] 6.8 km (12:04 / km) +1230m 6:20 / km
shoes: VJ iRock #3
Running 55:00 [3] 6.8 km (8:05 / km)
shoes: VJ iRock #3
Friday Jul 6, 2018 #
Running 1:04:00 [3] 6.5 km (9:51 / km) +1140m 5:15 / km
shoes: VJ iRock #3
Thursday Jul 5, 2018 #
Running 10:30 [3] 2.01 km (5:14 / km)
shoes: VJ iRock #3
Wednesday Jul 4, 2018 #
Running 5:20:00 [3] 37.0 km (8:39 / km) +2770m 6:18 / km
shoes: Salomon Speedcross
Day 5: Forclaz to Les Houches
Col de Balme - stunning. Tendonitis miraculously gone. Fastish descent to La Tour. T took bus from there to save legs for Arc work this weekend so I left the heavy bag with her and was able to run the climb up to Flegere. Great traverse along to Planpraz then steep climb to Col du Brevent. From there to Brevent summit felt almost like alpine mountaineering so it was a bit of a contrast to get to the cafe and tourists from the cable car at the summit. Steep and long (1500m) descent from there to Les Houches - and DONE!
Tuesday Jul 3, 2018 #
Running 4:00:00 [3] 32.0 km (7:30 / km) +1550m 6:02 / km
shoes: Salomon Speedcross
Day 4: La Lechere to Col de la Forclaz
10k gentle down hill to start the day then a 500m climb up to Champex le Lac. Found a patisserie so had a break to ensure we were fully fuelled up. Nice forest climb after that and then a fun fast descent to Forclaz. Accomodation issues (provisional booking in Trient cancelled last night) solved by T negotiating us into a glamping yurt for the same price as a bunk room.
Late lunch: rosti and chips
Dinner: carrot soup, roast chicken and chips with ratatouille and cauliflower cheese, ice cream. Seconds available on starter and main. Enjoyed!
Monday Jul 2, 2018 #
Running 3:03:00 [3] 22.3 km (8:12 / km) +1250m 6:25 / km
shoes: Salomon Speedcross
Day 3, am: Maison Vieille to Chalet val Ferret
Steep descent to Courmayeur to start the day was fine but on climb up the other side I seemed to have developed some tendonitis at the bottom of my hamstring. Bearable but a bit tiresome. Quickly forgot about it on the traverse from Bertone to Bonatti - possibly the nicest path I've ever run on. Dropped to the valley from Bonatti for a couple of miles on road to the chalet.
Lunch: homemade taglioni with porcini mushrooms. Amazing.
Running 1:31:00 [3] 9.1 km (10:00 / km) +770m 7:02 / km
shoes: Salomon Speedcross
Super steep climb over the Petite col de Ferret. More Ibex at the top. More glissanding down the other side (then waiting for T who preferred to stick to the rocks). Bit of a faff finding the hut at the bottom - emergency use of Google maps!
Amazing thunderstorm lasted all evening. Trails won't be as dusty tomorrow!
Dinner: thin soup, rare burger and five potatoes, apple pastry. Had to be supplemented with crisps and chocolate.
Sunday Jul 1, 2018 #
Running 2:40:00 [3] 16.1 km (9:56 / km) +1020m 7:33 / km
shoes: Salomon Speedcross
Day 2, morning: Bonhomie hut to Elisabeta Hut
Made peace with my rucksack after using everything in it so enjoyed this a lot more. Had a lot of fun glissanding down from Col de Fours and Col de Seigne.
Lunch: spaghetti with pork sausage ragu.
Running 1:35:00 [3] 10.7 km (8:53 / km) +550m 7:04 / km
shoes: Salomon Speedcross
Saw an Ibex on the snow. Stunning views from the hut.
Dinner: more spaghetti with ragu, pork and peas, an apple and some cake.