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Training Log Archive: murraystraining

In the 7 days ending Oct 24, 2010:

activity	#	time	miles		km		+m
Running	9	7:32:30	49.9	(9:04)	80.3	(5:38)	700
Orienteering	3	1:09:57	9.32	(7:30)	15.0	(4:40)	100
Total	9	8:42:27	59.22	(8:49)	95.3	(5:29)	800

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Sunday Oct 24, 2010 #

12 PM

Running (Great Wall!) 1:16:00 [3] 10.1 km (7:31 / km) +300m 6:33 / km
shoes: Asics GT-2150 #2

Running up and down the Great Wall with BJ and Oystein.

Pretty cool.

Saturday Oct 23, 2010 #

10 AM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT-2150 #2

Orienteering 14:57 [5] 4.0 km (3:44 / km) +50m 3:31 / km
shoes: inov8 f-lite 230

Chinese Sprint Champs, WRE & PWT Race.
Flat parkland, lots of running straight through mixed veg. Pretty simple course but flat out running all the way. I started well but bananaed a couple of controls towards the end, dropping from 3rd to 6th in the last 3 minutes.

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

More jogging about the park. In the smog.

Friday Oct 22, 2010 #

10 AM

Orienteering 24:00 [3] 5.2 km (4:37 / km) +50m 4:24 / km
shoes: inov8 roclite 285 #3

Course around the Olympic forest park while the Chinese Relay champs took place. Fun course, lots of route choice round lakes again. Lots of Chinese runners about too.

Running warm up/down 35:00 [1] 4.0 km (8:45 / km)
shoes: Asics GT-2150 #2

Jogging around taking photos.

Thursday Oct 21, 2010 #

12 PM

Running 31:30 [2] 6.8 km (4:38 / km)
shoes: Asics GT-2150 #2

Wee jog to explore Beijing Sport university and start the battle against jetlag.

3 PM

Running warm up/down 14:00 [1] 3.0 km (4:40 / km)
shoes: inov8 roclite 285 #3

Down to the park with BJ, Scott and Austrian Chris.

Orienteering 31:00 [3] 5.8 km (5:21 / km)
shoes: Asics GT-2150 #2

Semi-urban course at YuanYuanMing Ruins. Cool.

Wednesday Oct 20, 2010 #

7 AM

Running 1:23:00 [3] 17.4 km (4:46 / km)
shoes: Asics GT-2150 #2

Just an easy 11 to get me nice and tired for todays traveling. Over Corstorphine and Craiglockhart Hills.

Tuesday Oct 19, 2010 #

6 PM

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Asics GT-2150 #2

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

8x600m in 1:40 ave (1:38-41). Missed the uni training session so I was going to do 5x1km but bumped into Dan Mulhare and Niall Sheean so jumped in with their session (aka hanging onto Dans coat tails).

I don't usually only run with people called Dan.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT-2150 #2

Monday Oct 18, 2010 #

8 AM

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Asics GT-2150 #2

Killing time until Chinese consulate opened. Got my visa - Beijing here we come!

5 PM

Running hills (MASH) 1:18:00 [3] 13.0 km (6:00 / km) +400m 5:12 / km

Introduced DanG to the MASH. No one else turned up - EUOC boys licking their wounds?

C • sorry I missed MASH - was b... 1

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