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Training Log Archive: murraystraining

In the 7 days ending May 9, 2010:

activity	#	time	miles		km		+m
Running	11	7:04:49	58.47	(7:16)	94.1	(4:31)	860
Orienteering	3	1:46:02	16.47	(6:26)	26.5	(4:00)	200
Cycling	1	45:00
Strength	1	20:00
Total	11	9:55:51	74.94		120.6		1060

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Sunday May 9, 2010 #

10 AM

Running 1:15:00 [2] 15.0 km (5:00 / km)
shoes: Asics GT-2140 #3

Jogging from Richmond Park to Ham to Richmond Centre and Sloane Sq to Battersea and back.

Orienteering (Sprint) 40:00 [4] 10.0 km (4:00 / km)
shoes: Asics GT-2140 #3

Ran the two courses at Ham from the recent SE sprint champs and the World Cup course from Battersea. Good training. Times weren't going to beat GG, but it was good to sieze the opportunity to get out on new (to me) maps.

Saturday May 8, 2010 #

8 AM

Running 45 [2] 8.0 km (6 / km)
shoes: Asics GT-2140 #3

Jogging over to Finsbury and back from Brooners.

Running race (Finsbury Parkrun) 15:47 [5] 5.0 km (3:09 / km) +80m 2:55 / km
shoes: Asics Hyperspeed

1st, 6s behind course record :(
A rolling course so not too worried about the slow time. I was about 20s slower on the second lap than the first but thats not surprising as it is a downhill start which we absolutely sprinted down.
Will have to go back next time I'm in the village and go for the record!

2 PM

Orienteering race (Harvester Sprint Prologue) 16:36 [5] 3.5 km (4:45 / km) +100m 4:09 / km
shoes: Adidas Swoop #9

Arrived late, straight out the car and through the start. Map iffy on the first couple which made spiking them tricky, but after that I got into it. Legs were tired on the hills at the end. Beat local boy barrabelly by 3s.

Orienteering race (Final) 15:00 [5] 3.0 km (5:00 / km) +100m 4:17 / km
shoes: Adidas Swoop #9

Buckled under the pressure. A very close race, often shoulder to shoulder with Nick and Johnny Swede tight on our heels. Nick got ahead of me through the woods to 6 but I muscled ahead to 8. I punched the penultimate control first but then left at a slightly off-line angle. Nick sprinted ahead.
I was pretty confident of outsprinting Nick on the run-in, but as we approached the last control it didn't look right. From the map it was supposed to be on the end of a thicket but it was out in the open, about 10m from the thicket. I checked my code and saw they didn't match - I wanted 206, it was 243. By now Nick and JS were gone but that didn't matter as they'd punched the wrong last control - I just had to find the correct one. I hunted around for a bit but couldn't find anything. After two or three more checks of the code if dawned on me that I'd been checking the descriptions for the last control on the prologue. The prologue had 16 controls but the final only 13, and I'd not taken the descriptions out of the holder so the prologue was still visible at the bottom. FAIL!
Jogged in, tail between my legs. At least I held on to third. And learnt a lesson.

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Adidas Swoop #9

misc jogging about.

Friday May 7, 2010 #

Note
(rest day)

At a conference in London. 5am alarm, 7am flight, 6pm finish. Had planned a jog with Brooner in the evening, but thought that my niggles needed a full rest day.

Thursday May 6, 2010 #

8 AM

Running (clock) 40:00 [2] 7.5 km (5:20 / km) +100m 5:00 / km
shoes: Asics GT-2140 #3

Legs, particularly my left knee, very painful this morning.

Detour to vote on the way home.

7 PM

Running (TT) 40:00 [2] 8.0 km (5:00 / km)

jogging about coordinating trotter training which was a democratically elected training session. unsurprisingly for the trotters, the communist party won the vote so it was hill reps on Castro Climb, with some reps in the woods thrown in for good measure (it was a hung parliament and the redcommies formed an unlikely colourblind alliance with the Green Woods party).

Wednesday May 5, 2010 #

Event: Dumyat Hill Race

7 AM

Running (clock) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km

Legs felt OK on the flat but sluggish up the hill. Going to try racing Dumyat this evening anyway.

6 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT-2140 #3

Running race (Dumyat HR) 33:47 [5] 8.0 km (4:13 / km) +380m 3:25 / km
shoes: inov8 roclite 285 #3

1st, 57s behind the record. Prev PB for course 35:10 (2006).
The Gillespie brothers took off at the start. I knew they would slow down on the steeper bits of the climb, but I didn't want to let them get out of sight so I went a bit faster than I'd have liked. While this put me in a solid third place at the bottom of the climb it also had the effect of turning my quads to jelly. Needless to say the Gilliespies did come flying back and I took the lead about half way up. After that I relaxed, knowing that all I had to do was keep a gap to the top as they are pretty mince at descending.

Quite surprised with my time, given that I wasn't pushing that hard a lot of the time, and when I ran in 2006 I was in a close race all the way. Happy surprised though!

C • A new record next year? 1

C • of course 2

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

Lap of the loch with the FVO guys. Plus jogging from Haymarket up to Cloisters back in Edinburgh.

Running 9:30 [3] 2.5 km (3:48 / km)
shoes: Asics GT-2140 #3

Bit of a tempo run back through Bridge of Allan to catch the train after the prizegiving. Made it with less than a minute to spare.

Tuesday May 4, 2010 #

7 AM

Running (clock run) 35:00 [2] 7.4 km (4:44 / km) +100m 4:26 / km
shoes: Asics GT-2140 #3

Bails showed me a new old railway line near Harrison Park that he stumbled across at the weekend. Not sure where it goes though, will have to investigate some time.

7 PM

Cycling intervals (spinning) 45:00 [4]
shoes: Asics GT-2140 #3

Opted to crosstrain rather than give my legs any more pounding. 10x3/1 on the spin bike. Scooter on the sound system, gym to myself, keeping the revs>100 = good hard session.

Strength 20:00 [3]

Pressups situps single leg squats obliques and leg press.

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics GT-2140 #3

joggin back to the flat.

Monday May 3, 2010 #

11 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics GT-2140 #3

Left knee pretty sore/stiff today. A few strides felt OK though.

Orienteering race (UKCup Final) 34:26 [5] 10.0 km (3:27 / km)
shoes: inov8 f-lite 230

1st. 16s off George Best. Nice. First ever UKCup win. Nice.

C • Nice indeed! Good effort Mu... 3

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT-2140 #3

7 PM

Running 1:05:00 [2] 13.0 km (5:00 / km) +100m 4:49 / km
shoes: Asics GT-2140 #3

Bails was going for a jog with Briony when I got home, so I joined them for a trip round the Seat.
Feeling pretty shafted by the end!

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