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Training Log Archive: murraystraining

In the 7 days ending Feb 28, 2010:

activity # timemileskm+m
  Running12 9:05:47 72.08(7:34) 116.0(4:42) 1140
  Orienteering3 3:04:00 11.06(16:38) 17.8(10:20) 35069 /74c93%
  Total14 12:09:47 83.14(8:47) 133.8(5:27) 149069 /74c93%
averages - weight:72kg

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MoTuWeThFrSaSu

Sunday Feb 28, 2010 #

11 AM

Orienteering (Lines & control pick) 1:36:00 [3] **** 8.4 km (11:26 / km) +100m 10:47 / km
spiked:26/28c shoes: inov8 roclite 285 #3

Very tough snow running - knee deep with a crust. Still v technical though, despite the slow pace. In inchmarnoch with a contour& rock only map.
6 PM

Running (canal) 43:30 [3] 10.6 km (4:06 / km) +20m 4:04 / km
shoes: Asics GT-2140 #3

Back in Edinburgh, went out to remind my legs what running is all about after floudering around in the snow all weekend. Did 8km on the towpath at 3:50s + warm up and down. Felt nice!
C • good effort! 1

Saturday Feb 27, 2010 #

10 AM

Running warm up/down 30:00 [1] 5.0 km (6:00 / km) +50m 5:43 / km
shoes: inov8 roclite 285 #3

11 AM

Orienteering (Sluie) 48:00 [3] *** 4.4 km (10:55 / km) +150m 9:19 / km
spiked:18/20c shoes: inov8 roclite 285 #3

Control picks in the snow. First loop focussed on simplification which went well, second contours wasn't so good. Knee deep snow made it pretty tough going!
4 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: inov8 roclite 285 #3

Orienteering intervals (Trains) 40:00 [3] **** 5.0 km (8:00 / km) +100m 7:16 / km
spiked:25/26c shoes: inov8 roclite 285 #3

Good set of trains in Shooting Greens with Chepls, JT, Toni and Ewan. Even had a couple of TV controls to practise high pressure nav!

Friday Feb 26, 2010 #

1 PM

Running (Murrayfield) 40:00 [3] 9.2 km (4:21 / km) +50m 4:14 / km
weight:72kg (rest day) shoes: Asics GT-2140 #3

Friday easy day loop - past Murrayfield and up river to the canal. Nice to be just doing a single after the big miles of the last few days.

Thursday Feb 25, 2010 #

10 AM

Running (clock run) 35:00 [3] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

The climb up Craiglochart was like the Gladiators travelator with flats on. Would have been fun going down though!
7 PM

Running warm up/down 20:00 [1] 4.5 km (4:27 / km) +20m 4:21 / km
shoes: Asics GT-2140 #3

Running intervals (Trotter Training) 30:00 [4] 8.0 km (3:45 / km)
shoes: Asics GT-2140 #3

A team paarlauf, which didn't really work but led to half an hour of easy fartlek. Probably ~ 3:20/km for 6 efforts, with occasional surges to get past Shitty of Edinburgh runners and triathletes who were clogging the meadows up, but all free flowing and unmeasured, and my Garmin didn't like the rain on Wednesday so wasn't playing tonight.

Wednesday Feb 24, 2010 #

10 AM

Running (clock run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics Gel Enduro Attact WR

In a blizzard.
5 PM

Running long 1:37:00 [2] 19.2 km (5:03 / km) +150m 4:52 / km
shoes: Asics Gel Enduro Attact WR

Steady run, up to KB, met Chepls, then lap of the Hermitage and braids and back home. Not quick in the slushy snow but good time on feet.

Tuesday Feb 23, 2010 #

Note

PS, if anyone thinks my training is a bit dull at the moment - miles miles miles - then you're right. I'm having a mini-base period of 3 weeks of just steady running before I add some speedwork. The grand plan is a 12 week training cycle up to the WOC test races, of which this is week 1.
C • boring 3
10 AM

Running 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

Clock run.
6 PM

Running (co-fine loop) 51:17 [3] 13.2 km (3:53 / km) +100m 3:45 / km
shoes: Asics GT-2140 #3

Pleasant evening loop - Dalry-Roseburn Path-Davidson Mains Tesco-Corstorphine Hill-Ravelston Dykes-Roseburn Path-Dalry. Was going for a steady one but couldn't control the pace, so just went with it: 3:45-50/km on the flats, slower in the dark over Co'phine hill - only had a single LED torch.

Monday Feb 22, 2010 #

10 AM

Running (morning jog) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

Standard morning jog route - the "Clock Run", as it visits the top of CraigLOCKart hill.

Usually this is done before 8am, but as I'm on holiday this week it's a bit more relaxed. And I never bother with a watch on it, so times are always estimates :)
5 PM

Running hills (Arthurs Seat) 1:14:00 [3] 14.5 km (5:06 / km) +300m 4:38 / km
shoes: inov8 roclite 285 #2

Wee trip over to Arthurs Seat. Bumped into DC and Doug T on the way over so they came to play as well. Good climbs, pretty treacherous in places, the whole hill is frozen solid at the moment.

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