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Training Log Archive: murraystraining

In the 7 days ending Sep 23, 2012:

activity	#	time	miles		km		+m
Running	7	6:59:57	56.86	(7:23)	91.5	(4:35)	1000
Orienteering	1	1:35:00	9.32	(10:12)	15.0	(6:20)	500
Total	7	8:34:57	66.18	(7:47)	106.5	(4:50)	1500

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Sunday Sep 23, 2012 #

11 AM

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

Orienteering (SOL) 1:35:00 [2] 15.0 km (6:20 / km) +500m 5:26 / km
(injured) shoes: Adidas Swoop #9

Hello forest, it has been a while.
Minced round most of the Black at 'training pace' then fell onto the track at the end, knackering my knee, hip and elbow. Bugger.

Saturday Sep 22, 2012 #

1 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2170 #1

Running race (HIll Running Home Int) 45:14 [5] 10.0 km (4:31 / km) +500m 3:37 / km
shoes: inov8 roclite 285 #4

Hard hard race. I wanted to run aggressively despite being just 2 weeks post marathon: no point in aiming for average in these type of races. Set off too fast though and blew up on the climb. Dropped back to 7th at one point and felt like I was blowing a gasket just to hold that as Robbie & the others drifted off ahead.
By the top of the climb they were well clear and I was in sixth. Forunately from there to the finish there was 5km of flat soggy tussocks and I was able to move through and salvage a half ok result - 4th, 30s behind Robbie. Almost caught Chris Smith to sneak onto the podium but he just hung on.
This felt like an end of season race but really it's a dart of winter race - Sol tomorrow then proper training starts again on Monday!

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: inov8 roclite 285 #4

Mincing down the hill with Robbie and Chris. We ended up on a busyish road so hitched a lift back in a team minibus.

Friday Sep 21, 2012 #

7 AM

Running (AZ) 55:00 [3] 12.5 km (4:24 / km)
shoes: Asics GT2170 #1

IW then down to Coburg Street and Co_____ in Leith then up to Cockburn Street in the Old Town.

C • Co.... 7

Thursday Sep 20, 2012 #

8 PM

Running 40:03 [2] 9.3 km (4:18 / km)
shoes: Asics GT2170 #1

I almost didn't run. I ended up working till 8pm, it was cold and wet outside and then I realised I'd forgotten my trainers so I'd have to go home first anyway.
Then I remembered that running is REALLY FUN. Running in the rain is great. So is running after a long day infront of a screen. Finding new streets and working out the best way between them is a joy. Get out for a run!
Cobden Cres, Road and Terrace

Wednesday Sep 19, 2012 #

5 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Asics GT2170 #1

Running tempo 30:00 [3] 8.0 km (3:45 / km)
shoes: Asics GT2170 #1

Running tempo 26:40 [4] 8.0 km (3:20 / km)
shoes: Asics GT2170 #1

Wednesday railway progression run, this time on the Roseburn/Ferry Rd paths with Ray as the midlothian boys didn't want to play.
Garmin is in a grump, refusing to charge so we were running 'naked'. Measured route on gmap before starting though so distance is pretty accurate. Rough 4km splits 15:50-14:10-14:00-12:40. Gentle downhill on way out so more of a progression than the splits suggest.

C • Please sir 2

Tuesday Sep 18, 2012 #

Running (AZ) 1:16:00 [2] 17.2 km (4:25 / km)
shoes: Asics GT2170 #1

HFW then easy 10 with Tessa - out on the canal to Cobbinshaw House in the utterly miserable Calder estate.

C • alphabetic changes 3

Monday Sep 17, 2012 #

5 PM

Running hills 1:20:00 [3] 14.5 km (5:31 / km) +500m 4:42 / km
shoes: Adidas Swoop #9

Steep MASH with Hector. Slippy.

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