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Training Log Archive: murraystraining

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Running20 23:14:12 178.55(7:49) 287.35(4:51)
  Faffing in the gym7 7:08:00 4950
  Strength7 4:15:00
  Urban Orienteering3 2:32:15 21.44(7:06) 34.5(4:25)
  Terrain Running1 57:00 5.97(9:33) 9.6(5:56)
  Orienteering1 45:00 4.23(10:39) 6.8(6:37)
  Cycling1 30:00 6.21(4:50) 10.0(3:00)
  Total30 39:21:27 216.39 348.25 4950

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Thursday Jan 31, 2019 #

7 PM

Faffing in the gym 1:00:00 [3] +750m
shoes: Asics DS Trainer #2

30 xtrainer before strength
10-10-8 on stepper afterwards

Strength 1:00:00 [3]

Bit of everything.

Wednesday Jan 30, 2019 #

Cycling 30:00 [3] 10.0 km (3:00 / km)
shoes: Bike: Boardman Comp MTB

Boo day. Had a random day off, gorgeous weather, so set off to go MTB in Thetford. Car had other ideas, giving a big shudder and warning message as I accelerated down the slip road. Managed to limp back to a garage and then cycled home from there but got in a boo and couldn't face a 4th day in a row in the gym when I'd been psyched for some excitement!
Spent the day playing some old school Civ II instead...
C • Excitement 3

Tuesday Jan 29, 2019 #

6 PM

Faffing in the gym 1:30:00 [3] +1000m
shoes: Hoka One One Clayton

40 cross trainer
50 stepper: 40*60/15@20.
Utterly disgusting sweaty mess by the end.

Monday Jan 28, 2019 #

6 PM

Strength 30:00 [3]
shoes: Asics DS Trainer #2

Circuits set.

Faffing in the gym 1:30:00 [3] +1000m
shoes: Asics DS Trainer #2

30 cross trainer
60 stepper - steady vk (level 12)

Sunday Jan 27, 2019 #

11 AM

Faffing in the gym 1:30:00 [3] +500m

60 on bike
30 on cross trainer
Split on Netflix.

Saturday Jan 26, 2019 #

Note

Managed a walk to the shop and cycle to the pub. A bit easier than 9 miles of Parliament hill!

Friday Jan 25, 2019 #

Note

Didn't leave the flat. Very swollen and sore, funny colours by end of the day too.

Thursday Jan 24, 2019 #

6 PM

Urban Orienteering 1:00:37 [3] 13.2 km (4:36 / km)
(injured) shoes: ASICS GT2000 #10 (blue)

CHIG street-o Leyton. Rolled my ankle on a kerb near the beginning. Unlike every other time I've rolled my ankle in the last 35 years running it off didn't seem to work. Proper wrecked. Raging.

Wednesday Jan 23, 2019 #

6 PM

Running 55:00 [3] 9.0 km (6:07 / km)
shoes: Asics Gel Fuji #2

To/from west site.

Urban Orienteering 30:00 [3] 7.0 km (4:17 / km)
shoes: Asics Gel Fuji #2

WAOC/CUOC midweek league. Cruisey sprint round the west site campus. Constant fear of running into a sign/chain/bollard. Got caught by one trap.

Faffing in the gym 23:00 [3] +500m

Stepper: 8-6-4-2 @ 18-19-20-20.

Strength 30:00 [3]

Tuesday Jan 22, 2019 #

5 PM

Running 16:00 [3] 2.7 km (5:56 / km)
shoes: ASICS gel Luminous #2 (Blue)

To Waterloo

Orienteering 45:00 [3] 6.8 km (6:37 / km)
shoes: inov8 x-talon 220

SLOW night-o, Oxshott and Esher Common. I was pretty rubbish at the start and end. I'd blame the map but others seemed to cope ok... Just a bit rusty!

Running 30:30 [3] 5.5 km (5:33 / km)
shoes: ASICS gel Luminous #2 (Blue)

Through London

Monday Jan 21, 2019 #

5 PM

Running 1:32:00 [3] 18.2 km (5:03 / km)
shoes: ASICS GT2000 #10 (blue)

Monday Night Pub Run to the Champion of the Thames. New shoes, fresh legs. CK wanted to go slow today though.

Sunday Jan 20, 2019 #

2 PM

Running 1:57:00 [3] 27.5 km (4:15 / km)
shoes: ASICS GT2000 #9 yellow and bla

Long run with CK, out and back on the Roman Road, with an hour of three on three off in the middle. Coombs running faster than advertised (and faster than my legs were interested in).

Saturday Jan 19, 2019 #

2 PM

Running 1:30:00 [3] 19.5 km (4:37 / km)
shoes: Salomon Speedcross

Out and back on the Norfolk coastal path near Hunstanton while T was twitching. I saw a Barn Owl though :)

Friday Jan 18, 2019 #

3 PM

Terrain Running 57:00 [3] 9.6 km (5:56 / km)
shoes: inov8 x-talon 220

Hello terrain. It's been a while. Had the afternoon off so went over to Thetford and tried to run in a straight line (compass no map). Sort of worked.

Thursday Jan 17, 2019 #

7 AM

Running 35:00 [3] 7.7 km (4:33 / km)
shoes: ASICS gel Luminous #2 (Blue)

IW feeling decent. Bit of snow at Hyde park corner!
6 PM

Strength 45:00 [3]

Wednesday Jan 16, 2019 #

6 PM

Running 1:20:00 [3] 17.2 km (4:39 / km)
shoes: ASICS gel Luminous #2 (Blue)

Hyde and regent's parks.

Tuesday Jan 15, 2019 #

6 PM

Strength 30:00 [3]
shoes: Hoka One One Clayton

Faffing in the gym 30:00 [3] +625m
shoes: Hoka One One Clayton

5*5 on stepper. 16/17 up to 20/20.

Monday Jan 14, 2019 #

6 PM

Running 1:05:00 [3] 12.8 km (5:05 / km)
shoes: ASICS gel Luminous #2 (Blue)

MNPR to Blue Moon. Easy running then tasty beers, including a Jam Doughnut Pale Ale by Tiny Rebel. Mmm.

Sunday Jan 13, 2019 #

9 AM

Running 1:41:00 [3] 20.1 km (5:01 / km)
shoes: ASICS GT2000 #9 yellow and bla

Lammas Land Sunday Run. Slow airport loop with CK, Matt and Kevin. I'd have maybe been faster on my own but wasn't complaining about it!

Saturday Jan 12, 2019 #

1 PM

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Gel Fuji #2

Running race 28:02 [3] 8.25 km (3:24 / km)
shoes: Asics Hyper LD#2

Met league #4, Wormwood Scrubs. Flat and solid underfoot so fairly relentless. No pace off the line so started fairly far back and spent the whole race passing people, which was more fun than the last met league. 34th, 2:40 back. Work to do.

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Gel Fuji #2

WD and jog to pub, and then to the next pub that wasn't full of runners.

Friday Jan 11, 2019 #

6 PM

Running 53:00 [3] 10.2 km (5:12 / km)
shoes: ASICS GT2000 #9 yellow and bla

Easy one listening to the last of the current series of Blood on the Tracks. Please get on that BBC Sounds or wherever else you get your podcasts from and give it a listen as I really like it and want it to get commissioned again! It's a bit like fighting talk but for music but also a bit more chilled and less competitive.
DOMS not as bad as feared... today, at least.

Thursday Jan 10, 2019 #

6 PM

Running 1:16:00 [3] 16.4 km (4:38 / km)
shoes: ASICS gel Luminous #2 (Blue)

Run every street - over to orchard park on the far side of town. Legs feeling all right, bit faffy as didn't have head torch so had to stop to read map.

Strength 30:00 [3]

Straight into the gym for some squats, deadlifts and leg press action. Pretty sure I'll be regretting this on Saturday.

Wednesday Jan 9, 2019 #

8 AM

Running 28:40 [3] 6.3 km (4:33 / km)
shoes: ASICS gel Luminous #2 (Blue)

IW the short way.
7 PM

Faffing in the gym intervals 45:00 [3] +575m
shoes: ASICS gel Luminous #2 (Blue)

6x3/1 on the stepper, progressive from 15 to 20.
230 floors. Thinking 2.5m/floor?

Tuesday Jan 8, 2019 #

6 PM

Running 22:00 [3] 4.0 km (5:30 / km)
shoes: ASICS gel Luminous #2 (Blue)

Office to Oxford Circus as a warm up, plus station to event in Ealing.

Urban Orienteering 1:01:38 [3] 14.3 km (4:19 / km)
shoes: ASICS gel Luminous #2 (Blue)

SLOW street o. First time doing one of these. First half went quite well then lost some time in second half where the clues weren't quite right. Need to work on my writing-while-running and general score techniques. 3rd to Fed and Nick.

Monday Jan 7, 2019 #

6 PM

Strength 30:00 [3]
shoes: ASICS gel Luminous #2 (Blue)

The gym was full of new year resolutionists so I couldn't do what I wanted or get angry about it without some crimes against irony.

Running 1:01:00 [3] 12.5 km (4:53 / km)
shoes: ASICS gel Luminous #2 (Blue)

Monday night pub run with CK. Legs feeling a bit better.

Sunday Jan 6, 2019 #

11 AM

Running 1:46:00 [3] 21.7 km (4:53 / km)
shoes: ASICS GT2000 #9 yellow and bla

Street sweeping on either side of Histon Road.
My default speed seems to be pretty slow at the moment, for no particularly good reason. Endurance seems ok though.
C • Let me know when you hit water street... 1

Saturday Jan 5, 2019 #

5 PM

Running 1:50:00 [3] 22.0 km (5:00 / km)
shoes: ASICS GT2000 #9 yellow and bla

Every Single Street - NW Cambs.

Friday Jan 4, 2019 #

6 PM

Running 57:00 [3] 12.0 km (4:45 / km)
shoes: ASICS GT2000 #9 yellow and bla

Pub run with ck. Blue bell in granchester.

Thursday Jan 3, 2019 #

12 PM

Running 1:06:00 [3] 12.8 km (5:09 / km)
shoes: ASICS GT2000 #9 yellow and bla

Lunch run exploring options from new office. Two miles along the embankment to green park, not too bad.

Wednesday Jan 2, 2019 #

5 PM

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: ASICS GT2000 #9 yellow and bla

First run since Christmas Day and it felt like it.

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