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Training Log Archive: murraystraining

In the 7 days ending Jun 6, 2010:

activity # timemileskm+m
  Running11 10:09:13 83.17(7:19) 133.85(4:33) 1250
  Orienteering1 35:00 3.73(9:23) 6.0(5:50)
  Strength1 5:00
  Total11 10:49:13 86.9 139.85 1250

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MoTuWeThFrSaSu

Sunday Jun 6, 2010 #

Event: Scottish Open 10,000m
 
11 AM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Down to Meadowbank and a few laps of the track to decide which shoes to wear. Went for spikes - flats felt very squishy on the track.

Running race 31:07 [5] 10.0 km (3:07 / km)
ahr:179 max:187 shoes: Asics Hyper LD

5th. Low key event but a good race. I executed my plan pretty well, cautious start, steady pace but I couldn't pick it up at the end which was frustrating as I wasn't far away from the battle for 2-4th (2nd ran 30:56, 4th 30:59). Houston was 3rd and he was behind me with 800m to go.

Lap splits: 78,74,75,74,75,75,75,74,75,75,75,75,74,74,75,75,74,74,74,74,74,74,74,72.
15:38@5km, 24:58@8km.
29s quicker than road pb, 1:03 quicker than my track pb. :)
C • high five 6

Running 43:30 [2] 8.75 km (4:58 / km)
shoes: Asics GT-2150 #1

A few laps of the track with the Rosses then back home via Illegal Jacks to refuel.

Saturday Jun 5, 2010 #

Running warm up/down 45:00 [2] 10.0 km (4:30 / km)
shoes: Asics GT-2150 #1

Orienteering (Urban) 35:00 [3] 6.0 km (5:50 / km)
shoes: Asics GT-2150 #1

Pre-running Wednesdays urban-o course. Stopped a few time to check out control sites.
It's going to be good http://bit.ly/urban-o

Friday Jun 4, 2010 #

Running (RR) 40:00 [2] 9.3 km (4:18 / km) +30m 4:14 / km
shoes: Asics GT-2150 #1

Very easy this morning.

Thursday Jun 3, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Legs felt OK today, but I was pretty hungry - didn't manage to get any food for a couple of hours after the race last night, I guess my muscle glycogen stores were pretty low.
6 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Running hills (TT) 25:00 [3] 5.0 km (5:00 / km) +400m 3:34 / km

The "Carlyle" Hill Circuits session: 10x60s hill reps with a circuits exercise after each rep. Star jumps, plank, pressups, squats, side planks, bum bounces, situps, squat thrusts, burpees. Trotters somewhat confused by bum bounces.

Strength 5:00 [3]

The strength bits.

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)

Wednesday Jun 2, 2010 #

Event: Auld Toun 10km
 
7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

6 PM

Running warm up/down 21:00 [3] 3.5 km (6:00 / km) +50m 5:36 / km
shoes: Asics GT-2150 #1

Running race (Auld Toun 10km) 31:36 [5] 10.0 km (3:10 / km) +120m 2:59 / km
ahr:178 max:195 shoes: Asics Hyperspeed

1st, Course record.
I ran this 3 years ago (1st, 32:23) and 2 years ago (1st, 31:59 =course record) so I wanted to give it another go as a year-on-year benchmark, and hopefully get the outright course record. It's a twisty hilly course so it was nice to equal my flat PB and shows there is more to come.
KM splits from Garmin: 3:03,11,3,21,15,16,4,20,11,4, Pretty volatile - shows the nature of the course, a few fast downhill kms but mostly uphill slogs!
C • Very very nice 2

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Tuesday Jun 1, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km) +50m 4:14 / km
shoes: Asics GT-2150 #1

Felt pretty good this a.m.
6 PM

Running 1:08:00 [2] 13.5 km (5:02 / km) +200m 4:41 / km
ahr:140 max:164 shoes: Asics GT-2150 #1

Over Blackford and Braids to Buckstone to pick up street-o kit. Back down the hill with a heavy rucksack - a bit early for OMM training!

Monday May 31, 2010 #

7 AM

Running (RR) 38:00 [2] 9.2 km (4:08 / km) +50m 4:01 / km
ahr:151 shoes: Asics GT-2150 #1

New shoes, new garmin, new week, blue sky. All good.
5 PM

Running hills (MASH) 1:06:00 [3] 11.0 km (6:00 / km) +350m 5:11 / km
ahr:140 max:177

With the two Russians. Only two climbs - the Gutted Haddie (chit chat) and the Sheeps Heid-Lions Haunch (no chat). 6:15 for the Lamb/Lion climb.

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