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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Jan 1, 2012:

activity # timemileskm+m
  Running9 12:20:30 89.97(8:14) 144.8(5:07) 1450
  Orienteering1 47:30 6.21(7:39) 10.0(4:45)
  Total10 13:08:00 96.19(8:12) 154.8(5:05) 1450

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Sunday Jan 1, 2012 #

11 AM

Running hills 1:35:00 [1] 10.8 km (8:48 / km) +850m 6:19 / km
shoes: Adidas Swoop #10

Ben Vorlich with Tessa. Was a nice day when we left edinburgh but by half way up the mountain we were having our faces sandblasted by horizontal snow/hail. We forged on to the summit but shelved our original plan of carrying on to Stuc a'Chroin in favour of a cup of tea with the Trotters. Great start to the year though!

Saturday Dec 31, 2011 #

10 AM

Running (AZ) 1:30:00 [2] 19.0 km (4:44 / km)
shoes: Asics GT2150 #5

Last run of the year? Potter through Corstorphine Hill to Birch Court then back through Barnton to my first trip into Muirhouse for Birnies Court - pretty grim tbh. Nice run from there back up the Telford Path.

Friday Dec 30, 2011 #

8 AM

Running (AZ) 1:17:00 [2] 16.6 km (4:38 / km)
shoes: Asics GT2150 #5

Bingham: Avenue, Broadway, Crescent, Crossway, Drive, Medway, Place and Way. Longer than planned. Legs tired but happy.

Thursday Dec 29, 2011 #

12 PM

Running 2:00:00 [1] 19.9 km (6:02 / km) +300m 5:36 / km
shoes: Asics GT2150 #5

Second half of Spongey's 7+7+7 run. Great fun.
6 PM

Running (TT) 1:10:00 [4] 15.9 km (4:24 / km)
shoes: Asics GT2150 #5

Good fartlek session on the meadows. 1-2-3-4-5-4-3-2-1 min reps with slightly less than 50% recovery. Mostly <3:06/km so I guess that makes it a 10km pace session.

Wednesday Dec 28, 2011 #

7 AM

Running (AZ) 1:01:00 [2] 12.6 km (4:50 / km)
shoes: Asics GT2150 #5

Biggar Road. Back to work.
C • no more Barnton Avenue 1

Tuesday Dec 27, 2011 #

11 AM

Orienteering (Festive Frolic) 47:30 [3] 10.0 km (4:45 / km)
shoes: Adidas Swoop #10

Fun orienteering in Yellowcraig. Format was a 60 minute score where you had to find the code-word on each of 20 controls then sort these into 5 sets of 4 on a common theme (like a C4 TV quiz apparently) and then go and re-run each set consecutively.
1 PM

Running long 1:38:00 [3] 22.0 km (4:27 / km)
shoes: Asics GT2150 #5

Back to Tranent from Yellowcraig - lovely costal run through Gullane then along the John Muir way. Dehydrated by the end.

Monday Dec 26, 2011 #

11 AM

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

Running race (Festive Handicap) 49:30 [4] 14.0 km (3:32 / km) +300m 3:12 / km
shoes: Adidas Swoop #10

Beecraigs handicap. Muddy fun.
3 PM

Running 1:10:00 [1] 12.0 km (5:50 / km)
shoes: Asics GT2150 #5

Beach run with Tessa and Kirsten.

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