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Training Log Archive: murraystraining

In the 7 days ending Jul 4, 2010:

activity # timemileskm+m
  Running12 12:14:51 100.54(7:19) 161.8(4:33) 1130
  Total12 12:14:51 100.54(7:19) 161.8(4:33) 1130

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Sunday Jul 4, 2010 #

12 PM

Running warm up/down 13:16 [2] 3.0 km (4:25 / km)
shoes: Asics GT-2150 #1

Running long 1:36:43 [3] 24.4 km (3:58 / km) +50m 3:55 / km
shoes: Asics GT-2150 #1

Running warm up/down 19:07 [1] 3.2 km (5:58 / km)
shoes: Asics GT-2150 #1

The quick sunday run. Started and finished at DVC - out on the canal, up the Colinton Dell railway line to Currie, down to Heriot Watt and back along the canal. Quite a good pace for most of it - was really struggling to keep the pace up at the end though. Usually on a run this length I'd have a Lucozade at 1/2 way but the shop in Currie looked shut :( made quite a difference
C • good effort. 1

Saturday Jul 3, 2010 #

10 AM

Running warm up/down 25:45 [2] 5.6 km (4:36 / km)

Running hills 22:30 [5] 4.0 km (5:38 / km) +300m 4:05 / km

As planned: 4 x (2up, 1dn, 1up, 30s dn, 30s up, 30s dn). Tough to very tough at times. Lots of bemused tourists at the top.

Running warm up/down 32:00 [2] 6.5 km (4:55 / km) +100m 4:34 / km

Back down and up Salisbury crags on the way home.
5 PM

Running 50:30 [3] 12.5 km (4:02 / km) +80m 3:55 / km
ahr:152 shoes: Asics GT-2150 #1

I just felt really good tonight. Out to Davidson's Mains on the cycle path, over Corstorphine hill and back along Ravelstone Dykes. Lovely cruisy feeling on the way out, felt like I was pushing over the hill and then relaxed into 3:50 pace to get home.
Nice.

Friday Jul 2, 2010 #

7 AM

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

Five in a row! That earns a bacon buttie.

Thursday Jul 1, 2010 #

7 AM

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

Calves very tight to begin with but stopped to stretch them out and then they were fine. Nice to run in a bit of rain for a change.
7 PM

Running (TT) 1:10:00 [3] 11.0 km (6:22 / km) +200m 5:50 / km
shoes: Asics GT-2150 #1

TT was the hills session I have planned for Saturday. Tonight I just jogged alongside shouting motivation and timing the reps. Session was 4x (2-1-30s) up Arthurs Seat from St Margarets Loch.
Chepls and Dan G were going well up front.

Wednesday Jun 30, 2010 #

7 AM

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

Very steady this am.
6 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Running tempo 35:00 [4] 9.6 km (3:39 / km)
shoes: Asics GT-2150 #1

3x2mile tempo. 10:30, 9:41, 10:27.
Plan was to do two on my own then finish with the ST 2-mile race but I somehow lost 15 minutes between leaving my desk and getting to the meadows, so I did Solo-Race-Solo. This was a shame as I'd have liked to have been able to give everything in the race, as it was I let the lead two (Bobby Quinn and Niall Sheann) get away when they kicked with 1/2 mile to go. The 10:30s, which were bang on target pace, felt pretty easy.

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Tuesday Jun 29, 2010 #

7 AM

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

Bumped into Chepls in Saughton park so had some company for the second half.
6 PM

Running warm up/down 15:00 [1] 3.5 km (4:17 / km)
shoes: Asics GT-2150 #1

Running intervals 40:00 [5] 10.0 km (4:00 / km)
shoes: Asics GT-2150 #1

5xMeadows Mile. 4:53,52,53,53,54. 3-4 min recovery jogs (up and down mid-meadow walk).
Good solid session. With Oleg but basically running solo - he was about 10s back. Not too fast so will aim to do a back-to-back session tomorrow then easier days Thur Fri before hills on Saturday.

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

Monday Jun 28, 2010 #

6 AM

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

Still on Norwegian time so got out early. Feeling good, beautiful morning too.
Back to work now :(
5 PM

Running hills (MASH) 1:10:00 [3] 13.5 km (5:11 / km) +400m 4:31 / km

Solo tonight. Gutted haddie, Nairns ascent, back wall of the dry dam and Salisbury crags. Started raining half way so took it very cautiously on the greasy rocks - has pretty worn down swoops = not great grip! Also gave some Japanese tourists a weather forecast, they were about to climb to the summit in flip flops. I told them to come back when the sun is shining - September probably!

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