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Training Log Archive: murraystraining

In the 7 days ending May 29, 2011:

activity # timemileskm+m
  Running9 7:31:28 60.09(7:31) 96.7(4:40)
  Orienteering2 1:12:00 6.52(11:02) 10.5(6:51) 300
  Total10 8:43:28 66.61(7:52) 107.2(4:53) 300

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Sunday May 29, 2011 #

11 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Integrators

Orienteering race 42:00 [4] 7.5 km (5:36 / km) +300m 4:40 / km
shoes: VJ Integrators

Scottish Relays. Out in 3rd, 10m behind AROS, back in 3rd, 100m behind AROS. A good wee battle with Ewan, he slipped away on the last set of gaffles when I had a silly hesitation.
2 PM

Orienteering 30:00 [1] 3.0 km (10:00 / km)
shoes: VJ Integrators

Collecting the controls from the East side of the road.

Saturday May 28, 2011 #

12 PM

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics GT2150 #4

Down to meadowbank and then some jogging about and strides.

Running race 31:58 [5] 10.0 km (3:12 / km)

Scottish 10,000m Champs. 2nd.
Very blustery squally rain today so had ditched original target of going sub 31 and decided to just focus on getting as good a finishing position as possible. So I guess, based on that I should be reasonably happy with the days work. But actually I feel irrationally disappointed.
Pace was fairly easy on the first two laps but after three a group of four of us were clear and tightly packed. I was sat sheltering from the wind at the back but on the outside of the bend which was a bit annoying. We carried on like that up to 4km when John Newsom got a little gap at the front. I moved around the others to stay on his heels and they quickly fell back. John and I ran together for the next two km but then he seemed to pick it up a bit and I couldn't respond. Looking at the splits now it just seems that I slowed a bit then. From then on I basically "cruised" it in - the wind was out my sails and in my face.
77,75,75,73,74,75,75,76,77,77,76,75 (15:41@5000m),74,74,75,77,79,78,78,79,78,80,81,82,79. (16:17 second 5000).

Running warm up/down 35:00 [1] 6.4 km (5:28 / km)
shoes: Asics GT2150 #4

A mile on the track with Andrew Douglas who had come down to watch. Great to hear about his recent sojourn to train with Haile in Ethiopia. The perks of being sub 30!
Then a very sedate plod back to Dalry. Whose idea was it to build the track at the bottom of the hill?

Friday May 27, 2011 #

10 PM

Running 28:30 [3] 6.5 km (4:23 / km)
shoes: Asics GT2150 #4

The run that almost never was. You guys got me out there.

Thursday May 26, 2011 #

7 AM

Running (RR) 45:00 [2] 9.2 km (4:53 / km)
shoes: Asics GT2150 #4

Love that dead leg feeling.
5 PM

Running 53:00 [2] 10.0 km (5:18 / km)
shoes: Asics GT2150 #4

Gentle trot around the back o' the seat before a Jukola team planning session chez Coombs. Nixon-Chepelin-Tullie-Coombs-Strain-McLeod-Haines, bring it on!
C • Sounds a good team 1
C • My moneys on you boys to sm... 3

Wednesday May 25, 2011 #

7 AM

Running 45:00 [2] 9.4 km (4:47 / km)
shoes: Asics GT2150 #4

Could not go slow enough this morning.
6 PM

Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Asics GT2150 #4

Would have done more but needed a good stretchy stretch.

Running intervals 32:00 [4] 8.0 km (4:00 / km)
shoes: Asics GT2150 #4

5x 1 mile "tempo"vals. 5:18, 5:17, 5:15, 5:16, 4:47.
First four were solo, last one was part of a ST meadows race. Target for the first 4 was 5:15 so quite pleased with them, the race was good but I didnt have the spark to go with the first three who all went sub 4:40. Hamstring was quite tight so didn't want to risk anything.
Two easy days now to let the speedwork settle.

Running warm up/down 15:00 [1] 2.1 km (7:09 / km)
shoes: Asics GT2150 #4

Slow plod home via Cloisters.

Tuesday May 24, 2011 #

7 AM

Running 40:00 [2] 9.4 km (4:15 / km)
shoes: Asics GT2150 #4

Felt pretty good after yesterday day off. Had to duck and dive around some unmapped windblow behind Murrayfield and then put a couple of strides in once I got on the towpath - just a little warm up for this evening.
6 PM

Running warm up/down 28:00 [1] 6.3 km (4:27 / km)
shoes: Asics GT2150 #4

Running intervals 32:00 [5] 7.6 km (4:13 / km)
shoes: Asics GT2150 #4

First session of the summer. Solo, 5x(200, 200, 400 with equidistant recoveries). Mostly 32/32/68 - very strong wind up the back straight meant the 400s were slightly slower than target but the intensity was right.

The bonus is that last nights storms have caused a tree to fall on the fence meaning there is a new hole, so I can get in and do sessions before work when need be. Hurrah for early morning pain!

Running warm up/down 16:00 [1] 2.9 km (5:31 / km)
shoes: Asics GT2150 #4

Monday May 23, 2011 #

Note
(rest day)

First one since my BEOC injury lay-off. A good day for it too.

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