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Training Log Archive: murraystraining

In the 7 days ending Jun 17, 2012:

activity

time

miles

Running

8:02:25

61.21

(7:53)

98.5

(4:54)

1900

Urban Orienteering

29:30

3.91

(7:32)

6.3

(4:41)

Orienteering

14:01

1.99

(7:03)

3.2

(4:23)

Total

8:45:56

67.11

(7:50)

108.0

(4:52)

1900

1:41

0:00

» now

Sunday Jun 17, 2012 #

12 PM

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: Asics GT2170 #1

Sundry jogging in Horwich.

Orienteering race 14:01 [4] 3.2 km (4:23 / km)
shoes: inov8 roclite 285 #4

Sprint prologue in Lever Park. One wobble on 4 cost 15s. 12s ahead of Schminty at the finish.

Urban Orienteering race 14:30 [5] 3.3 km (4:24 / km)
shoes: inov8 f-lite 230 #2

Mass start final in Horwich town centre. Combined with some 5k and bike races so good crowds and commentary. For excitement they had attached maps to washing line across the start/finish gantry and we had to sprint 50m to pick them off. I thought I was being Mr Cool Elite and didn't slow down to take mine, just running straight through.
#Fail no 1: Unfortunately they were pretty firmly clothes pegged on, so instead of pulling the map off all I managed to do was pull the line under my chin which garrotted me, sent my feet up in the air and made me land ins heap, right on my hip. 6months of bone bruising pain starts here!
#fail no 2: trying to catch up lost ground I didn't take enough care on the exit from 1 - it was a common control on a butterfly and I started running to 7 (looked a bit like a 2). 30-40s lost.
#fail no 3: again, sprinting to catch up I ran right past 5 (within 2m of it - just focussed too much on spotting the exit route and figuring out which butterfly I was on next.)
The only #win was arriving at the final set of common controls together with Schminty and outsprinting him. Shame I cheated. And hurt a lot.
Maps online once I get a decent internet connection.

Saturday Jun 16, 2012 #

12 PM

Running race (Durisdeer) 1:29:00 [4] 16.8 km (5:18 / km) +1200m 3:54 / km
shoes: VJ Integrators

Scottish Hill Running champs. Funny one. Chatting with Prasad all the way then he took off on the last hill without me really noticing. Tried to chase him down on the descent so it was only 16s in the end but a bit frustrating.
I got the gold medal though as he hadn't paid his SALtax. not sure I'm going to add that on to my palmares.

Thursday Jun 14, 2012 #

12 PM

Running warm up/down 16:00 [1] 3.5 km (4:34 / km)
shoes: Asics GT2170 #1

Warm up to the pleasance and warm down from psg.

Urban Orienteering 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GT2170 #1

Relaxed course round old town and princes st gardens. Quite easy but hard good flow.

7 PM

Running (TT) 1:10:00 [2] 11.0 km (6:22 / km)
shoes: Asics GT2170 #1

Very easy Trotter Training. 6x800 but putting zero effort in.

Wednesday Jun 13, 2012 #

7 AM

Running 25:00 [1] 5.0 km (5:00 / km)
shoes: Asics GT2170 #1

Shakeout down by the river.

7 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics GT2170 #1

Sundry jogging, trying to make my legs forget about the 20 ast laps thy did last night....

Running race (Auld Toun 10km) 31:10 [5] 10.0 km (3:07 / km) +100m 2:58 / km
shoes: Asics Hyperspeed #2

The midweek splurge of racing (and well) when all conventional wisdom says I shouldn't continues...
This years trip to Dunfermline was a little different as I had Ross Houston for company, fresh from his 2:21 at Edinburgh and 31:04 comeback race at Glenrothes at the weekend. Having him there meant I treated it as more of a race and less of a time trial against myself from 2 years ago.
We were shoulder to shoulder for the first half but on the second time up the hill from the pavilion I just felt the pace had dropped a little so I kicked on at the top and opened up a small gap. I managed to hold into the gap on the long downhill and then work had to increase it back up the hill to the finish.
New road pb! New course record! Happy smiley faces!
Splits: 3:09,08,00,15,13,09,00,18,12,"03".

C • Building up quite nicely fo... 5

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics GT2170 #1

Looking for beer. Finding it. Marvelous. Sprinting to catch the train. Catching it with 30s to spare. Splendid.

Tuesday Jun 12, 2012 #

7 AM

Running (AZ) 40:25 [2] 9.0 km (4:29 / km)
shoes: Asics GT2170 #1

Shakeout to Carmichael Court, a new development off Newhaven Road.

7 PM

Running warm up/down 12:00 [1] 3.0 km (4:00 / km)
shoes: Asics GT2170 #1

Running intervals 34:00 [5] 8.0 km (4:15 / km)
shoes: inov8 f-lite 230

CAAC track: 4x2km. Smallish group so I was giving the other guys a 75m start and hunting them down.
6:01 - 3:04/2:57
5:59 - 3:00/2:59
5:59 - 3:00/2:59
5:56 - 2:59/2:57.
Feeling good tonight, can really feel the tatties coming to the boil.

Running warm up/down 10:30 [2] 2.7 km (3:53 / km)
shoes: Asics GT2170 #1

Monday Jun 11, 2012 #

4 PM

Running (Mash) 59:00 [2] 10.6 km (5:34 / km) +600m 4:20 / km
shoes: Asics GT2170 #1

Good MASH with Hector. Legs NTB after yesterday.

Running (AZ) 30:20 [2] 6.4 km (4:44 / km)
shoes: Asics GT2170 #1

Home via Carlton Terrace brae, lane and mews (mews a particular delight, like a farm courtyard nestled on the end of Calton Hill) and then the conveniently close Carlyle Place.

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