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Training Log Archive: murraystraining

In the 7 days ending Mar 27, 2011:

activity	#	time	miles		km		+m
Running	11	7:11:32	55.52	(7:46)	89.35	(4:50)	780
Orienteering	7	5:17:10	34.05	(9:19)	54.8	(5:47)	550
Total	13	12:28:42	89.57	(8:22)	144.15	(5:12)	1330

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Sunday Mar 27, 2011 #

11 AM

Orienteering 1:28:00 [2] 10.9 km (8:04 / km) +250m 7:15 / km
shoes: VJ Integrators

A leisurely plod around Strathmashie. Must go here with fresh legs some time, it would be fun to really attack it. As it was, this was just a bit of forest tourism.

3 PM

Running hills 1:12:00 [2] 9.2 km (7:50 / km) +600m 5:54 / km
shoes: Adidas Swoop #9

Just to finish the weekend I dragged Tessa up Ben Vrackie on the way home. Always a pleasure.

C • Is the pleasure in dragging... 1

Saturday Mar 26, 2011 #

12 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT2150 #3

Orienteering race (Aberlour) 30:00 [3] 6.0 km (5:00 / km)
shoes: Adidas Swoop #9

Moravian suburban race. Legs not really awake.

3 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas Swoop #9

Orienteering intervals 35:00 [4] 6.4 km (5:28 / km)
shoes: Adidas Swoop #9

Head-to-head o-intervals in Culbin. Group was Jegor Oleg and myself, and we scooped up Doug and Toni for the last couple. Fast and furious.

Orienteering 30:00 [4] 7.0 km (4:17 / km)
shoes: Adidas Swoop #9

3x2km legs of a mixed relay. First leg I was chasing Spongey and Hector after a couple of hesitations on the first control, eventually passing both of them to take the "win". Second leg I had Hector on my tail and third I was on my own. Good racing though, even when you knew all the gaffles.

Orienteering warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Adidas Swoop #9

COllected a couple of controls in then jog back to the carpark.

Friday Mar 25, 2011 #

12 PM

Running warm up/down 15:00 [1] 2.65 km (5:40 / km)
shoes: inov8 f-lite 230

Orienteering 12:40 [4] 3.5 km (3:37 / km)
shoes: inov8 f-lite 230

Scottish Sprint Champs course from the start of the month. About 70s up on Coombs but 40s of that was gained by running to the "wrong" side of the fence on #6 and not realising until the end. Not having separate descriptions meant I was being a bit lazy about checking them.

Nonetheless it felt good to run a full speed sprint course on a new map.

Running warm up/down 24:00 [1] 4.0 km (6:00 / km)
shoes: inov8 f-lite 230

Longish jog up the River Tay.

4 PM

Orienteering 54:30 [2] 7.0 km (7:47 / km) +300m 6:25 / km
shoes: VJ Integrators

Proper O Shoes! With Dobs! And non-absorbent tough uppers! In a size 13! Whoop whoop! A blue SOL course on Newtyle. Saw an albino doe.

C • shoes 1

7 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 f-lite 230

Run to the start. Got lost. Relocated on the A9.

Running race (RiverTayDash) 21:16 [4] 5.9 km (3:36 / km)
shoes: inov8 f-lite 230

A trail race. In the dark. A bit strange really. Comfy victory.

C • well done 1

Thursday Mar 24, 2011 #

11 AM

Running warm up/down 20:00 [1] 2.5 km (8:00 / km) +80m 6:54 / km
shoes: inov8 f-lite 230

Orienteering 19:00 [4] 4.3 km (4:25 / km)
shoes: inov8 f-lite 230

KB Sprint course from the AROS/EUOC/SEDS/SHR weekend. Legs a bit slow to get going but navigation pretty good.

C • same time as me and mark. S... 2

1 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Swoop #9

Orienteering 38:00 [3] 8.2 km (4:38 / km)
shoes: Adidas Swoop #9

Brown course from John Muir SoSOL a couple of weeks back. Pushing relatively hard. Got a bit hesitant on the last few controls looking for black crosses in white forest.
Four minutes up on ₪ who won on the day which is about right I think.

Wednesday Mar 23, 2011 #

12 PM

Running long 1:47:00 [3] 28.3 km (3:47 / km)
shoes: Asics GT2150 #3

Happy birthday to me! 28 today! (with an extra 300m for good luck)

An "honest" pace. An unproductive afternoon ahead, I suspect.

C • beast! 5

C • happy birthday 1

Tuesday Mar 22, 2011 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT2150 #3

Wakey wakey!

6 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GT2150 #3

Running tempo (Progression) 30:16 [4] 8.6 km (3:31 / km)
shoes: Asics GT2150 #3

Four laps of the 2.15km loop in the meadows.
8:09
7:52
7:32
7:01

Running warm up/down 15:00 [1] 2.7 km (5:33 / km)
shoes: Asics GT2150 #3

Monday Mar 21, 2011 #

12 PM

Running 52:00 [2] 11.0 km (4:44 / km) +100m 4:31 / km
shoes: Asics GT2150 #3

Lunchtime trip Innocent Railway Duddinston village Back of t'Seat (Argos) Royal Mile.

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