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Training Log Archive: murraystraining

In the 7 days ending Sep 12, 2010:

activity	#	time	miles		km		+m
Running	9	5:05:39	39.9	(7:40)	64.22	(4:46)	500
Orienteering	3	1:47:47	13.36	(8:04)	21.5	(5:01)	250
Cycling	1	30:00
Total	10	7:23:26	53.26		85.72		750

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Sunday Sep 12, 2010 #

11 AM

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: inov8 roclite 285 #3

Ran to the start, then found out I had 20 minutes to wait so ran back to the car park and back to the start again.

Orienteering (SoSOL) 1:08:00 [4] 12.0 km (5:40 / km) +250m 5:08 / km
shoes: inov8 roclite 285 #3

Post-PWT event at Devilla. Started well, running hard and navigating cleanly. It felt really easy until I made a daft parallel error on #12. That stopped me in my tracks and I lost a bit of motivation through the rough stuff at the far end. Surprised not to lose more time on the control pick at the end as I felt knackered!
Sadly I lost both my handicap bets - Tessa (20minutes) and Toni (7.5). D'oh!

Saturday Sep 11, 2010 #

8 AM

Running 30:00 [2] 7.0 km (4:17 / km)
shoes: Asics GT-2150 #2

Out and back from Bridge of Earn while the lazy ShUOC boys slumbered.

2 PM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GT-2150 #2

Round and round the block in the quarantine zone.

Orienteering warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GT-2150 #2

Quick interval around the controls on the warm-up map.

Orienteering race (PWT final) 15:07 [5] 4.0 km (3:47 / km)
shoes: inov8 f-lite 230 #2

5th. Much better race than qualification. Lost 20s running up an unmapped alleyway (#8) but GG did the same thing so not too fussed. Otherwise I didn't feel like I was running as hard as I could, but when I tried to push on (#18) I lost position pretty quickly. Was still pretty tired on the last few which probably has more to do with the general lethargy and pies I've eaten since WOC.
Guttingly I'm now 0-7 against GG in sprint races this year. That will be fuel for the training fire this winter!

C • mistake at 8 3

Friday Sep 10, 2010 #

Event: Park World Tour

7 AM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT-2150 #2

Murrayfield - Gorgie Road to get me woken up and ready for PWT.

3 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Orienteering race (PWT Qual) 16:27 [5] 4.0 km (4:07 / km)
shoes: inov8 roclite 285 #3

PWT qualifier. Poor race. Lost control in the rhoddies a couple of times - had to run hard to make up for that. Lucky to qualify really - 3 mins behind GG is pretty bad.

Orienteering (Maze) 3:13 [3] 0.5 km (6:26 / km)
shoes: inov8 roclite 285 #3

Murrays Maze course. Nearly got over taken by a Rollins. Tommy Rollins. Hopefully that won't happen again for another 20 years!

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Jus joggin

Thursday Sep 9, 2010 #

Running 40:00 [3] 10.0 km (4:00 / km)
shoes: Asics GT-2150 #2

Did the Rugby Run backwards. They've closed the Water of Leith walkway under the railway line for 12 months (!) so needed a wee detour out to Balgreen Rd.
Bumped into my OMM partner doing a cheeky tempo run on the canal, good to see he's getting the miles in!

C • Competiton 4

12 PM

Cycling 30:00 [3]
shoes: Bike: Trek 1.9

Popped out at lunchtime.

Wednesday Sep 8, 2010 #

Event: Meadows 2-miler

12 PM

Running (clock) 36:00 [3] 9.0 km (4:00 / km)
shoes: Asics GT-2150 #2

Quick lunchtime run to wake the legs up.

6 PM

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

Running race 9:39 [5] 3.22 km (3:00 / km)
shoes: Asics Hyperspeed

Last meadows race of the year. Quick enough to convince myself I won't be totally useless come the weekend - but only the same pace as when I was doing it at the end of an interval session pre-WOC. Still, I was in a race then, while tonight I was 30s clear by the end.

Running intervals 10:00 [5] 1.0 km (10:00 / km)
shoes: Barefoot

Threw in some barefoot strides post race. 10x100mish.

Tuesday Sep 7, 2010 #

Note
(rest day)

Feeling knackered after the weekend.

Plus, started writing presentation for Fridays thingy. It's going to be good (at least the other two will be). Check out the invitation http://www.scottish-orienteering.org/pwt2010/pwt-p...

Don't miss out!

Monday Sep 6, 2010 #

5 PM

Running hills (MASH) 1:15:00 [3] 13.0 km (5:46 / km) +500m 4:50 / km

Gutted Haddie, Sheeps Heid-Lions Haunch, Bog Trot climb. w/Spongey,Kitch & Hector. Heavy legged but got on with it anyway.

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