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Training Log Archive: murraystraining

In the 7 days ending Apr 15, 2012:

activity

time

miles

Running

9:01:01

79.35

(6:49)

127.7

(4:14)

Orienteering

31:47

3.73

(8:32)

6.0

(5:18)

235

Total

9:32:48

83.08

(6:54)

133.7

(4:17)

235

2:12

0:00

» now

Sunday Apr 15, 2012 #

9 AM

Running long 2:12:00 [3] 33.2 km (3:59 / km)
shoes: Asics GT2160 #1

Standard Sunday run. Reduced group as CAAC stayed down in B'ham for a night out after the 6-stage yesterday - just Houston and me for the full distance with Ray up to the cut-off. Feeling much better than two weeks ago at the end despite going a minute or so faster - perhaps we were more even paced today.

Saturday Apr 14, 2012 #

8 AM

Running warm up/down (AZ) 32:00 [2] 6.5 km (4:55 / km)
shoes: Asics GT2160 #1

Running race (parkrun) 15:31 [5] 5.0 km (3:06 / km)
shoes: inov8 f-lite 230 #2

ParkRun - a bit slower than I was hoping for. A bit breezy and out on my own but felt like I was pushing hard. Looking forward to starting summer speedwork properly the week after next and getting the racing sharpness back.
Kms: 3:02, 09, 08, 06, 03 - headwind on the way out, getting stronger at the far end.

Running (AZ) 44:30 [2] 9.5 km (4:41 / km)
shoes: Asics GT2160 #1

The reason for yesterday's yo-yo was to make todays parkrun trip to Cramond coincide with Cadell's Row as the next stop on the AZ adventure. Nice cul-de-sac overlooking the river Almond. Lovely.

Friday Apr 13, 2012 #

12 PM

Running (AZ) 1:13:00 [2] 16.5 km (4:25 / km)
shoes: Asics GT2160 #1

Finished the B's! Bit of a yo-yo run - down to Bruce Place and Street in Newhaven and Leith respectively, back up to Byre's Court on the Royal Mile then down to Cables Wynd +House in Leith again! Right C's - here I come!

Thursday Apr 12, 2012 #

12 PM

Running (AZ) 1:10:00 [2] 16.5 km (4:15 / km)
shoes: Asics GT2160 #1

A double helping of Burnside to break my study day - first one beside Saughton Prison, the second out in East Craigs.

Wednesday Apr 11, 2012 #

Running (AZ) 1:15:00 [2] 18.5 km (4:03 / km)
shoes: Asics GT2160 #1

Chasing Tessa round her steady run route but with detours to visit Burnett's Close in the Old Town then Burnhead Crescent, Grove, Loan and Walk E&W over Gilmerton way. Back through Mortonhall.

Tuesday Apr 10, 2012 #

12 PM

Running (AZ) 1:14:00 [2] 17.0 km (4:21 / km)
shoes: Asics GT2160 #1

Winter is back. Sleety run out to Burnbrae (_, Avenue, Drive, Grove, (Park under construction) & Place. Legs feeling pretty good.

Monday Apr 9, 2012 #

9 AM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Adidas Swoop #10

Orienteering 31:47 [5] 6.0 km (5:18 / km) +235m 4:26 / km
shoes: Adidas Swoop #10

I knew no one was going to run away from me so I just needed a clean run: if that meant coming in with the bunch then so be it, we had the firepower to deal with that scenario later on.
As it was the climb to 1 was enough to string everyone out then I benefited from the short gaffle to get a lead. I pushed cautiously on from there, slowed down in the trickier controls then cranked it up again into the finish. 45s lead for Oleg to stretch then easy money for Scotia. Title retained, no fuss.
Map no route
Map with route

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas Swoop #10

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