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Training Log Archive: murraystraining

In the 7 days ending Dec 2, 2012:

activity	#	time	miles		km		+m
Running	9	7:50:20	59.43	(7:55)	95.65	(4:55)	400
Orienteering	3	3:28:00	19.32	(10:46)	31.1	(6:41)	670
Terrain Running	1	2:39:00	13.67	(11:38)	22.0	(7:14)	900
Total	12	13:57:20	92.43	(9:04)	148.75	(5:38)	1970

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Sunday Dec 2, 2012 #

11 AM

Running warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: VJ Integrators

Orienteering 2:12:00 [3] 18.6 km (7:06 / km) +520m 6:14 / km
shoes: VJ Integrators

Brown+ on Bethecar Moor and adjoining forest. Focus for me was on spiking the controls and knowing my exit route in advance: wasn't too worried about route between controls or overall pace. Spiking was pretty good for the first 3/4s but started to lose concentration at the end - really had to keep focused.

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: VJ Integrators

3 PM

Orienteering warm up/down 40:00 [3] 6.0 km (6:40 / km) +150m 5:56 / km
shoes: Adidas Swoop #10

More training! I thought the morning course was a bit short so went for another lap.
Or we'd arranged to get down to some sand dunes for NZ WC training time. Sandscale Hawes would have been excellent except the marshes had all turned into frozen lakes which gave the area a slightly strange feel. Good nonetheless and both running and orienteering well given this was the end of a tiring weekend.

Saturday Dec 1, 2012 #

7 AM

Running 30:00 [3] 6.4 km (4:41 / km)
shoes: Asics GT2170 #2

Morgen jog. It was looking surprisingly difficult to get the miles into todays program so snuck out for a few cheeky ones before breakfast.

11 AM

Running 8:00 [3] 2.0 km (4:00 / km)
shoes: VJ Integrators

Running technique analysis. I can run.

1 PM

Running 1:30:00 [3] 12.0 km (7:30 / km) +400m 6:26 / km
shoes: inov8 RocLite 312 GTX

Another jaunt over Loughrigg and onto Silver Howe. Gorgeous day, shame not to be exploring somewhere more exciting.

5 PM

Orienteering 36:00 [3] 6.5 km (5:32 / km)
shoes: VJ Integrators

Peg relay on Brathay map. A bit scrappy but good speed through the terrain when I needed it.

Friday Nov 30, 2012 #

10 AM

Terrain Running 2:39:00 [3] 22.0 km (7:14 / km) +900m 6:00 / km
shoes: inov8 RocLite 312 GTX

Winter Running Weekend: Long-O over Silver Howe and Loughrigg. Barely navigating though, just using the course as a rough guide. Added on an extra climb of Silver Howe at the start too as I thought it was a bit short.

Thursday Nov 29, 2012 #

12 PM

Running warm up/down (AZ) 16:00 [3] 3.4 km (4:42 / km)
shoes: Asics GT2170 #2

To KB.

Running race (AZ) 20:20 [3] 6.55 km (3:06 / km)
shoes: Asics Hyperspeed #2

KB Dash - new PB! (prev 20:38, June last year) A bit surprised by that to be honest as it was my first "race" for over a month & following Tuesday session, last nights slow miles and this mornings battering by the physio I had pretty low expectations. Good conditions apart from a few icy patches in the Hermitage will have helped though (and in hindsight I don't think I was in the greatest shape last June)

Running warm up/down (AZ) 16:00 [3] 3.4 km (4:42 / km)
shoes: Asics Hyperspeed #2

Back to work.

Wednesday Nov 28, 2012 #

6 PM

Running warm up/down (AZ) 1:41:00 [3] 21.3 km (4:45 / km)
shoes: Asics GT2170 #2

The Craiglockhart Half Marathon. A big old housing estate of detatched bungalows and villas just along the canal. Craiglockhart Avenue, Bank, Crescent, Dell Road, Drive North, Drive South, Gardens, Grove, Loan, Park, Place, Quadrant, Road, Road North, Terrace & View. All pretty pleasant apart from the Avenue which seemed to be a permanent queue of traffic all the way from Slateford Road to Colinton Road in both directions - must be pretty annoying if you live on one of the side streets and need to battle through the queue to get anywhere.

Tuesday Nov 27, 2012 #

7 AM

Running (AZ) 37:00 [3] 8.1 km (4:34 / km)
shoes: Asics GT2170 #2

Fresher trip over to finish the last two bits of Craigleith (Road and View). Found a new cut through from the end of Craigleith View to the railway cyclepath

6 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT2170 #2

Running intervals 40:00 [3] 10.4 km (3:51 / km)
shoes: Asics GT2170 #2

First session with the "Itenburgh" group. Definitely the session group to be with in Edinburgh at the moment. 4x5mins,(3mins), 4x1min(1min).
3:01(/km), 3:01, 2:59, 2:58
2:46-49/km on the minutes - and getting dropped by the boys with more laps of the track in their legs than me!

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Asics GT2170 #2

Monday Nov 26, 2012 #

5 PM

Running (AZ) 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Asics GT2170 #2

Bit of a sluggish trek round Craigleith Hill Green, Craigleith Hill Grove, Craigleith Hill Loan, Craigleith Hill Place, Craigleith Hill, Craigleith Retail Park and Craigleith Rise. Have to remind myself that the easy days make the hard days easier but are not necessarily easier themselves.

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