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Training Log Archive: murraystraining

In the 7 days ending Jan 2, 2011:

activity	#	time	miles		km		+m
Running	11	8:24:40	65.12	(7:45)	104.8	(4:49)	1300
Orienteering	4	3:47:30	26.5	(8:35)	42.65	(5:20)	850
Total	13	12:12:10	91.62	(7:59)	147.45	(4:58)	2150

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Sunday Jan 2, 2011 #

12 PM

Running hills 1:40:00 [3] 21.6 km (4:38 / km) +770m 3:56 / km
shoes: Asics GT2150 #3

Bealach na ba. Cool run. Snow lying from 500m up.

Saturday Jan 1, 2011 #

10 AM

Running 30:00 [1] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: Asics GT2150 #3

Marking out the 5km course

11 AM

Running (Plockton parkrun hangover) 19:20 [3] 5.0 km (3:52 / km)
shoes: Asics GT2150 #3

HBT hangover cure, 5km sprint from plockton to duirnish and back. Steady.

5 PM

Running 1:05:00 [2] 13.2 km (4:55 / km)
shoes: Asics GT2150 #3

Steady miles on undulating roads. Saw a shooting star.

Friday Dec 31, 2010 #

9 AM

Running (-RR) 40:00 [2] 8.0 km (5:00 / km)
shoes: Asics GT2150 #3

lots of icy patches still.

5 PM

Running 40:00 [3] 9.9 km (4:02 / km)
shoes: Asics GT2150 #3

Checking out a couple of potential 5k courses from plockton after the long drive north

Thursday Dec 30, 2010 #

9 AM

Running 41:00 [2] 9.0 km (4:33 / km)
shoes: Asics GT2150 #3

Hyde park easy

6 PM

Running warm up/down 17:00 [2] 4.0 km (4:15 / km)
shoes: Asics GT2150 #3

Running intervals (TT) 25:00 [5] 5.0 km (5:00 / km)
shoes: Asics GT2150 #3

5x1km with 2-3 min recoveries. 3:04, 03, 01, 01, 01. Nice to be running fast again, felt good.

Wednesday Dec 29, 2010 #

9 AM

Orienteering long 1:18:00 [4] 18.8 km (4:09 / km) +300m 3:51 / km
shoes: Adidas Swoop #9

Trail runners course at military challenge on Longmoor. 17km of path running but the navigation was actually quite fun, a bit of route choice and quite few short cuts to take if you had your wits about you.

12 PM

Orienteering tempo 59:30 [3] 11.0 km (5:25 / km) +150m 5:04 / km
shoes: Adidas Swoop #9

Followed up the trail run with the brown to simulate technical o at the end of a classic race. Just cruised round and found them all but probably 5+ mins slower than if I'd been fresh.

Tuesday Dec 28, 2010 #

1 PM

Running warm up/down 7:20 [1] 1.2 km (6:07 / km)
shoes: Adidas Swoop #9

Orienteering 48:00 [3] 6.85 km (7:00 / km) +250m 5:56 / km
shoes: Adidas Swoop #9

World Cup Middle course on Leith Hill. Not exactly WC intensity though! Bit of snow in the forest and the rhoddies and paths have changed a fair bit since 2005 but good fun nonetheless.

Running warm up/down 17:00 [2] 2.5 km (6:48 / km) +100m 5:40 / km
shoes: Adidas Swoop #9

Jog back to the car via the top of the hill. Fog meant no view.

4 PM

Running hills 42:00 [4] 8.4 km (5:00 / km) +330m 4:11 / km
shoes: Adidas Swoop #9

Long tempo hills on Box Hill. Three reps of 6, 6 and 10 minutes in the gathering gloom and fog. First session of the winter!

Monday Dec 27, 2010 #

4 PM

Running warm up/down 31:00 [2] 6.0 km (5:10 / km)
shoes: Adidas Swoop #9

Marylebone to Parliament Hill

Orienteering 42:00 [3] 6.0 km (7:00 / km) +150m 6:13 / km
shoes: Adidas Swoop #9

Bits of an old brown course round Hampstead Heath. Pretty dark (finished at 5:15) and only had a chicken tikka to read the map with so didnt venture into the rougher (grottier) bits.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Adidas Swoop #9

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