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Training Log Archive: murraystraining

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Running30 34:22:51 246.94(8:21) 397.42(5:11) 2900
  Total30 34:22:51 246.94(8:21) 397.42(5:11) 2900

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Friday Aug 31, 2018 #

5 PM

Running 1:18:00 [3] 17.1 km (4:34 / km)
shoes: ASICS GT2000 #9 yellow and bla

Slightly longer than planned with CK.

Thursday Aug 30, 2018 #

7 PM

Running 1:20:00 [3] 16.0 km (5:00 / km)
shoes: Hoka One One Clayton

First meeting of the Training Pests tempo group. 6*~1mi in low 5s.

Wednesday Aug 29, 2018 #

7 AM

Running 45:00 [3] 9.2 km (4:53 / km)
shoes: ASICS GT2000 #9 yellow and bla

IW. Broken phone.

Tuesday Aug 28, 2018 #

5 PM

Running 1:15:00 [3] 14.0 km (5:21 / km)
shoes: ASICS GT2000 #9 yellow and bla

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics Hyperspeed #2

Highgate. 6*{1000(60)400(60)}
3:01s/69s
Happy with this.

Monday Aug 27, 2018 #

9 PM

Running 20:00 [3] 4.5 km (4:27 / km)
shoes: ASICS GT2000 #9 yellow and bla

Easy jog after driving back to Cambs.

Sunday Aug 26, 2018 #

5 PM

Running 1:00:00 [3] 11.0 km (5:27 / km)
shoes: ASICS GT2000 #9 yellow and bla

Rugby run classic.

Saturday Aug 25, 2018 #

5 PM

Running intervals 1:01:00 [3] 15.4 km (3:58 / km)
shoes: ASICS GT2000 #9 yellow and bla

Session on North Edinburgh railway. 10*3/1. Disappointed with pace.

Friday Aug 24, 2018 #

5 PM

Running 51:00 [3] 9.2 km (5:33 / km)
shoes: Salomon Speedcross

Arthur

Thursday Aug 23, 2018 #

5 PM

Running 1:50:00 [3] 21.0 km (5:14 / km)
shoes: ASICS GT2000 #9 yellow and bla

Trotter relay up to Balerno.

Wednesday Aug 22, 2018 #

5 PM

Running tempo 52:00 [3] 11.8 km (4:24 / km)
shoes: ASICS GT2000 #9 yellow and bla

More out and back on the canal, this time in Edinburgh and at tempo. 30' @ 3:30/km.

Tuesday Aug 21, 2018 #

12 PM

Running 35:00 [3] 8.0 km (4:23 / km)
shoes: ASICS GT2000 #9 yellow and bla

Getting it done despite a mad week. Wee lunsjog up through Shoreditch then out and back on the canal towards Camden. Hipstertastic.
C • I want to know 3

Monday Aug 20, 2018 #

9 PM

Running intervals 50:00 [3] 9.6 km (5:12 / km)
shoes: ASICS GT2000 #9 yellow and bla

Late night treadmill session. Planned 20*90/30 in 5 sets of increasing pace (18.5-19-19.5-20). Did 2 sets then took an extra minute. After the third set I suddenly felt pretty fatigued and stopped. Worked out afterwards that the air conditioning got turned off at 10pm and I was just overheating! Still a good session.

Sunday Aug 19, 2018 #

10 AM

Running 2:17:00 [3] 17.0 km (8:04 / km) +800m 6:31 / km
shoes: ASICS GT2000 #9 yellow and bla

Claggy Ben Macdui with James. Nice running.

Saturday Aug 18, 2018 #

10 AM

Running 1:00:00 [3] 13.0 km (4:37 / km)
shoes: ASICS GT2000 #9 yellow and bla

Wee meadows session. Left glute very grumpy meant this was almost a one legged run. Struggling with acceleration.
3*(2-3-4-500) off 100 jog/3 mins.

Friday Aug 17, 2018 #

Running 1:12:00 [3] 14.6 km (4:56 / km)
shoes: ASICS GT2000 #9 yellow and bla

Easy with Peter round the killing fields.

Thursday Aug 16, 2018 #

12 PM

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: ASICS GT2000 #9 yellow and bla

Lunchtime shuffle

Wednesday Aug 15, 2018 #

7 PM

Running warm up/down 25:00 [3] 5.8 km (4:19 / km)
shoes: ASICS GT2000 #9 yellow and bla

Wup

Running race 15:21 [3] 5.0 km (3:04 / km)
shoes: Asics Hyperspeed #2

Wimbledon 5000m B race. Creaky legs, lack of speed, blah blah blah. Sat at back of pack for the first half - last after a mile, second last at half way, then worked through to be top half with a lap to go. Ceded a few places on the last lap to finish 13th/20. Spectators said I looked like I could have carried on at that pace for another 12 laps - thats the aim for my next track race!

Tuesday Aug 14, 2018 #

12 PM

Running 45:00 [3] 9.2 km (4:53 / km)
shoes: ASICS GT2000 #9 yellow and bla

Lunsjog. A bit creaky but good to get out.

Monday Aug 13, 2018 #

Note

Nope. Tried, got 200m and turned around. Overcooked it last week.

Sunday Aug 12, 2018 #

9 AM

Running 1:05:00 [3] 11.82 km (5:30 / km)
shoes: ASICS GT2000 #9 yellow and bla

Surprisingly wrecked so cut planned run short.

Saturday Aug 11, 2018 #

4 PM

Running intervals 1:20:00 [3] 14.5 km (5:31 / km)
shoes: Hoka One One Clayton

More treadmill fun.
30 X 60 on / 30 off.
2 x {
5 @ 19km/hr
5 @ 19.5km/hr
5 @ 20km/HR
}
Pace felt easier than last week despite the session being tougher. Still hard work by the end though.

Friday Aug 10, 2018 #

Running 1:00:00 [3] 13.9 km (4:19 / km)
shoes: ASICS GT2000 #9 yellow and bla

Wander to wandlebury. Legs reluctant.

Thursday Aug 9, 2018 #

5 PM

Running 1:24:30 [3] 19.7 km (4:17 / km)
shoes: Hoka One One Clayton

30' tempo with CK. 2.5 laps of the Cherry Hinton loop, starting at 3:40s, finishing at 3:20.

Wednesday Aug 8, 2018 #

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: ASICS GT2000 #9 yellow and bla

Easy IW.

Tuesday Aug 7, 2018 #

6 PM

Running 1:00:00 [3] 13.8 km (4:21 / km)
shoes: ASICS GT2000 #9 yellow and bla

Running intervals 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Hyperspeed #2

Track: 6* 600 @ 5k pace/ 30s rec/ 200m faster/ 200m jog (90s).
Aiming for 1:45s but more like 1:46/7. Hopefully find the pace in future sessions.

Monday Aug 6, 2018 #

6 PM

Running 54:30 [3] 12.9 km (4:13 / km)
shoes: ASICS GT2000 #9 yellow and bla

Home from Whittlesford. legs took a couple of miles to get going but were good after that. Hot (over 30°c still).

Sunday Aug 5, 2018 #

9 AM

Running 2:00:00 [3] 16.0 km (7:30 / km) +1100m 5:35 / km
shoes: Salomon Speedcross

Langdale to Coniston via Honister, Swirl How and Wetherlam. Chilled.

Saturday Aug 4, 2018 #

11 AM

Running 2:40:00 [3] 20.0 km (8:00 / km) +1000m 6:24 / km
shoes: Salomon Speedcross

Borrowdale spectatorisation. Did 5*3/1 on the climb up from Rossett Ghyll, then a bit of a tempo effort after that up to Esk Hauser to get there ahead of the runners. Got there a bit late so missed RFR, Ricky and Carl going through without realising - was a bit surprised when I thought Holmesey was leading!
Down to Styhead Pass, missing the leaders again, then back to Langdale via Esk Pike and The Band.

Friday Aug 3, 2018 #

12 PM

Running 40:30 [3] 9.4 km (4:19 / km)
shoes: ASICS GT2000 #9 yellow and bla

Hot lunchtime lap of town.

Thursday Aug 2, 2018 #

12 PM

Running 47:00 [3] 11.0 km (4:16 / km)
shoes: ASICS GT2000 #9 yellow and bla

Nice loop from office round the canal to Vicky Park and Mile End. Definite scope to extend.

Wednesday Aug 1, 2018 #

Note

Hey APers! It's been a while. July went something like this:
Run round mont blanc.
Fall over racing a photographer in Chamonix (after two steps).
Leave the Alps totally knackered.
Have a very chilled week at home trying to supercompensate.
Get a bit of panic training in before Snowdon.
Have a stinker of a race at Snowdon.
Have another week off with zero guilt or motivation to do anything.

That gets me to the end of last week. Now I'm supermotivated and also quite fresh. I've decided to give up any ambitions of being an elite hill runner for the foreseeable future - I think that to do so I'd want to spend three weekends a month in the hills and that means more traveling than I'm up for. Commuting to London two or three times a week is fine but it does reduce the appeal of driving 3-4 hours every weekend. So instead I'm going to accept the inevitable and become a flatland road runner. Aim for the rest of 2018: get a 10k pb. There will still be occasional excursions to the hills and forests but probably only 1-2 times/month.

Target race schedule:
Mid sept: Kew Gardens 10k
Early Nov: Leeds Abbey Dash
Early Dec: Valencia 10k
Late Dec: Ribble valley/Corrida de Houlles (Paris)/San Silvestre (Madrid) tbc.

Other stuff:
Wimbledon 5000 15/8
Ochil 2000s 18/8
Brit sprints and middles OR Ladywell 10000 1/9
SHI 8/9
London city race (after Kew) 16/9
Fra relays & CST 20/10
Met league

I'm excited!

Running intervals 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Hoka One One Clayton

Progression session on the treadmill.
30*60(30). 5 reps @ each of 17.5->20 in 0.5 steps.
Very much a session for finding where I'm at. The first four levels were pretty easy, 19.5 was comfortably hard and 20 was tough. A good place to start!

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