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Training Log Archive: murraystraining

In the 7 days ending Jan 15, 2012:

activity

time

miles

Running

10:26:52

79.41

(7:54)

127.8

(4:54)

600

Orienteering

4:02:30

26.53

(9:08)

42.7

(5:41)

Total

14:29:22

105.94

(8:12)

170.5

(5:06)

600

2:52

0:00

» now

Sunday Jan 15, 2012 #

10 AM

Running 31:00 [2] 5.1 km (6:05 / km)
shoes: Adidas Swoop #10

Jogging with Jamie.

Orienteering long 1:30:00 [3] 15.6 km (5:46 / km)
shoes: Adidas Swoop #10

Long. Good. Steady.

Orienteering warm up/down 35:00 [1] 5.8 km (6:02 / km)
shoes: Adidas Swoop #10

Warm down to get the miles in, along with a couple of controls. End of a good weekend - I know the Chase pretty well now!

Saturday Jan 14, 2012 #

9 AM

Running warm up/down 28:00 [1] 4.7 km (5:57 / km)
shoes: Asics GT2150 #5

Group run to the start

Orienteering 32:30 [3] 5.3 km (6:08 / km)
shoes: Adidas Swoop #10

Middle prologue. Mince.

Orienteering 33:00 [3] 5.9 km (5:36 / km)
shoes: Adidas Swoop #10

Middle chase. Better.

Running warm up/down 9:00 [1] 1.7 km (5:18 / km)
shoes: Adidas Swoop #10

Back to Shugborough.

3 PM

Running warm up/down 20:00 [2] 3.6 km (5:33 / km)
shoes: Adidas Swoop #10

Orienteering 17:30 [4] 3.0 km (5:50 / km)
shoes: Adidas Swoop #10

Relay training - minimass start w/Speake, Coombs and Haines. HH got away with a better route through a felled area, cruised it in after that.

Orienteering 22:30 [5] 5.1 km (4:25 / km)
shoes: Adidas Swoop #10

Relay - full mass start with all senior guys and girls and juniors to chase down. Really fast and furious at the start, sitting in the pack until we overshot a reentrant and Hoddy got away. That gave me the target I needed so I upped the pace and ran him down. Ralph came with me and made me work for the win: I couldn't shake him off on the flat but I managed to get a small gap on the climbs and hold it to the finish. Great racing!

Running 10:00 [1] 1.6 km (6:15 / km)
shoes: Adidas Swoop #10

Friday Jan 13, 2012 #

7 AM

Running (AZ) 40:00 [1] 7.0 km (5:43 / km)
shoes: Asics GT2150 #5

Morning shuffle to Boat Green (no boats) and back.

9 PM

Orienteering 12:00 [2] 2.0 km (6:00 / km)
shoes: Adidas Swoop #10

Short "draw your own map" sprint loops round Shugborough.

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Asics GT2150 #5

Jogging with Coombs.

Thursday Jan 12, 2012 #

7 AM

Running (AZ) 50:00 [2] 12.0 km (4:10 / km)
shoes: Asics GT2150 #5

Feeling good after yesterdays easy day. Up to Blantyre Terrace in Morningside then down to the office to drop my bag off. From there a loop towards Leith to visit Bleachfield (not a field) and Blenheim Place (not a palace).

6 PM

Running (AZ) 43:52 [2] 11.0 km (3:59 / km)
shoes: Asics GT2150 #5

Pre-TT AZing. Blinkbonny Avenue, Cres, Gardens, Grove, Grove W, Road, Terrace around the Craigleith Holiday Inn. Moving well.

Running 44:00 [3] 9.0 km (4:53 / km)
shoes: Asics GT2150 #5

Annika Bilstam's favourite session. 1x4', 2x2', 4x1', 8x30", 16x15". Lots of recoveries and standing around but it got wonderfully fast and furious by the end. All at sub-5km pace.

Running warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: Asics GT2150 #5

To the pub.

9 PM

Running warm up/down 13:00 [1] 2.7 km (4:49 / km)
shoes: Asics GT2150 #5

Home from pub.

Wednesday Jan 11, 2012 #

8 AM

Running (AZ) 45:00 [1] 8.6 km (5:14 / km)
shoes: Asics GT2150 #5

Peter G. Jogging. Peter G! Jogging! PETER G!!!! JOGGING!!!!
And Andy Dalgliesh. Not together.
Blandfield Street

Tuesday Jan 10, 2012 #

7 AM

Running 1:09:00 [2] 15.8 km (4:22 / km)
shoes: Asics GT2150 #5

A little idiosyncracy from the AZ this week. Blaeberry Court this morning was all of 100m from yesterday mornings target of Blackthorn Court - curse you Blackwood Crescent! Did the same loop as yesterday morning but in the opposite direction - out through Corstorphine and back via Davidsons Mains. A little sluggish to get started but got into the swing of it.

C • A-Z project on a map 3

6 PM

Running warm up/down (AZ) 12:00 [1] 2.5 km (4:48 / km)
shoes: Asics GT2150 #5

Cheeky loop out to Blair Street and then back to the gym to queue for a treadmill. Bloody January Joggers!

Running (Treadmill Fitness Test) 41:00 [3] 10.2 km (4:01 / km) +200m 3:40 / km
shoes: Asics GT2150 #5

Felt pretty good until the last stage but HR was generally 1-2 bpm higher than October.

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Asics GT2150 #5

Monday Jan 9, 2012 #

7 AM

Running (AZ) 1:10:00 [2] 15.7 km (4:28 / km)
shoes: Asics GT2150 #5

Back in the swing of things. Out to Blackthorn Court in Drumbrae. Cider for breakfast then...

5 PM

Running 1:07:00 [3] 10.8 km (6:12 / km) +400m 5:14 / km
shoes: Asics GT2150 #5

MASH! It's been a while. Four climbs, three oldies and a new one I spied from the XC - the Queens Gully up the north end of the crags.
Blackwood Cres., former home of Godders and MrsGodders on the way home.

C • Looking forward 3

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