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Training Log Archive: murraystraining

In the 7 days ending Oct 28, 2012:

activity	#	time	miles		km		+m
Running	8	8:41:18	69.78	(7:28)	112.3	(4:39)	150
Urban Orienteering	2	1:10:04	8.39	(8:21)	13.5	(5:11)
Faffing in the gym	2	45:00
Total	8	10:36:22	78.17		125.8		150

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Sunday Oct 28, 2012 #

2 PM

Running long 1:35:30 [3] 24.3 km (3:56 / km)
shoes: Asics GT2170 #2

Steady out and back on the Regent's Canal, from Baker Street to Victoria Park. Good pace all the way, feeling strong at the end.

Saturday Oct 27, 2012 #

9 AM

Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics GT2170 #2

London Baby! Regent's Park/Primrose Hill/Hyde Park. Usual faffy busy stuff.

2 PM

Running warm up/down 19:00 [3] 4.0 km (4:45 / km)
shoes: Asics GT2170 #2

Baker Street to Temple.

Urban Orienteering 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GT2170 #2

Most of Women's Super-vet course from the 2012 City Race - Inner Temple was all locked up at the start which looked like the most interesting bit unfortunately. Cruise pace.

Running warm up/down 20:00 [3] 4.3 km (4:39 / km)
shoes: Asics GT2170 #2

And back.

Friday Oct 26, 2012 #

12 PM

Running 40:30 [3] 8.5 km (4:46 / km) +150m 4:23 / km
shoes: Asics GT2170 #2

Nice lunchtime run to Cooper's Close then round the back of the Seat. Apparently a Cooper was a barrel maker.

Thursday Oct 25, 2012 #

6 PM

Running (AZ) 51:40 [3] 11.5 km (4:30 / km)
shoes: Asics GT2170 #2

Constitution Place and Street. The more times I visit Leith, the more interesting bits I find. I do think there is scope for an urban/sprint map although there may be a few too many busy roads for anything serious.

C • Leith 1

Urban Orienteering (FWTN) 40:04 [3] 7.5 km (5:21 / km)
shoes: Asics GT2170 #2

Cruise around Dean Village. One sloppy mistake and a few controls where I was being lazy with descriptions.

Running warm up/down (FWTN) 13:00 [3] 2.6 km (5:00 / km)
shoes: Asics GT2170 #2

FWTN -> Gym -> Home.

Faffing in the gym (CC) 20:00 [3] 0.0 km
shoes: Barefoot

Really went for it on the Hams and Gluts and was totally knackered for the second half of the session - could barely lift my legs off the ground for

Wednesday Oct 24, 2012 #

5 PM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Asics GT2170 #2

HFW

Running tempo 32:10 [3] 8.05 km (4:00 / km)
shoes: Asics GT2170 #2

Progression run first half.

Running tempo 26:28 [4] 8.05 km (3:17 / km)
shoes: Asics GT2170 #2

Progression run second half. Last km of 2:58 - with both laces undone. Beautiful evening with views of the blue mountains (pentlands) and mist hanging in the hollows. Last time we'll run this route this year as it's not street lit.

Tuesday Oct 23, 2012 #

5 PM

Running (AZ) 1:15:00 [3] 13.4 km (5:36 / km)
shoes: Asics GT2170 #2

Steady plod around town. Connaught Place down off Ferry Road and then up to Meadowbank for Considine Gardens & Terrace. Back through the park. Legs very reluctant at the start, L heel quite stiff but eased off.

Faffing in the gym (CC) 25:00 [3]
shoes: Barefoot

Lower #reps but more intense variants of exercises: knee to chest on side-plank, 5kg weight for back raises, 15kg for single leg deadlift.

Monday Oct 22, 2012 #

5 PM

Running hills (MASH) 1:27:00 [3] 14.5 km (6:00 / km)
shoes: Asics Gel Enduro Attact WR

Dragged myself round a few climbs with Doug and Tessa. Pushing hard but not going quickly - legs are in a bad way. Time for an easy day.

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