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Training Log Archive: murraystraining

In the 7 days ending Nov 21, 2010:

activity	#	time	miles		km		+m
Running	11	9:03:22	70.61	(7:42)	113.64	(4:47)	740
Orienteering	2	1:21:00	7.71	(10:31)	12.4	(6:32)	200
Total	11	10:24:22	78.32	(7:58)	126.04	(4:57)	940

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Sunday Nov 21, 2010 #

10 AM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km) +40m 5:00 / km
shoes: Adidas Swoop #9

Orienteering (Touch) 42:20 [3] 5.7 km (7:26 / km) +200m 6:19 / km
shoes: Adidas Swoop #9

Re ran (most of) the UKCup course from Touch. Despite not being a complete numpty (like I was back in March) I was massively slower than in the race even though I thought I was moving quite well. I guess lack of adrenaline, flags, other competitors and there being a lot more bracken all contributed to this...

Running warm up/down 3:40 [1] 0.54 km (6:47 / km)
shoes: Adidas Swoop #9

12 PM

Running hills (Grudge Match) 44:22 [3] 8.1 km (5:29 / km) +550m 4:05 / km
shoes: Adidas Swoop #9

A quick hop from Touch over to the Ochils for the annual HBT vs Westerlands grudge match. Not much competition so I treated it as a steady hill run. With a quick descent.

HBT won the ashes (of Scottish Athletics) :)

Saturday Nov 20, 2010 #

8 AM

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

Shake out wake up metabolism starter.

2 PM

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Asics Gel Enduro Attact WR

Jogged a lap then did some strides.

Running race (EDL#2 - Broxburn) 27:47 [5] 8.6 km (3:14 / km) +150m 2:58 / km
shoes: Asics Hyper LD

After a mad month of travel and o-racing and unstructured training i wasnt sure how my racing shape would have fared. There was a much stronger field than in the first league race and the pace at the start was lightening fast. The young guns faded away though and I found myself at the front with Ally Hay, Scottish Champion and Commonwealth Games 1500m finalist. I sensed a bit of weakness in him though, he wasnt looking too comfortable in the mud and i was getting small gaps on the hills so I kept pushing the pace. We got well clear of the others but eventually he kicked with just over half a lap to go. He got a gap relatively easily but then I recovered and managed to reel him in a bit, but not enough to get back on terms. 2nd. Happy with that, one week into the winter - more to come.

Running warm up/down 1:00 [1] 0.1 km (10:00 / km)
shoes: Asics Gel Enduro Attact WR

It was cold and wet and windy. I decided the best thing for my health and fitness was to skip the warmdown and get a hot shower. Feeling slightly sniffly tonight as it is, so definitely the right choice.

Friday Nov 19, 2010 #

7 AM

Running 40:00 [2] 9.2 km (4:21 / km)
shoes: Adidas Swoop #9

Not pushing at all this morning, just loosening the legs off after the higher miles of the last few days.

Thursday Nov 18, 2010 #

6 PM

Running warm up/down 38:40 [2] 6.4 km (6:02 / km)
shoes: Asics GT-2150 #2

Work to Craigmillar then a bit of a hunt around to find the start - should've read the email rather than just guessing.

Orienteering tempo (FWTN#4) 38:40 [3] 6.7 km (5:46 / km)
shoes: Adidas Swoop #9

Night race at Craigmillar. Was taking deliberately straight routes as I need to man up a bit in rough terrain. Met some brambles. OK techincally though.

Running warm up/down 24:53 [2] 5.0 km (4:59 / km)
shoes: Asics GT-2150 #2

Wednesday Nov 17, 2010 #

7 AM

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

6 PM

Running hills 1:38:00 [2] 20.1 km (4:53 / km)
shoes: Asics GT-2150 #2

Hermitage, Mortonhall,Braids. Not going particularly hard, just rolling along.

Tuesday Nov 16, 2010 #

7 AM

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

first run of the winter. enjoyable.

pwt & venice updates to come when i get a moment...

6 PM

Running 1:09:00 [2] 14.5 km (4:46 / km)
shoes: Asics GT-2150 #2

Easy (for me!) run with Eddie. Canal, Colinton Dell railway path, colinton dell riverside path, Water of Leith to Murrayfield. Good steak at the Sizzling Scot afterwards.

Monday Nov 15, 2010 #

1 PM

Running 48:00 [2] 8.5 km (5:39 / km)
shoes: Asics GT-2150 #2

Exploring Bologna with Tess before the flight home.

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