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Training Log Archive: murraystraining

In the 7 days ending Feb 10, 2013:

activity	#	time	miles		km		+m
Running	5	4:27:20	37.93	(7:03)	61.05	(4:23)
Orienteering	3	3:03:00	15.91	(11:30)	25.6	(7:09)	900
Terrain Running	1	10:00	0.93	(10:44)	1.5	(6:40)	300
Total	9	7:40:20	54.77	(8:24)	88.15	(5:13)	1200

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Sunday Feb 10, 2013 #

10 AM

Orienteering 1:30:00 [3] 11.7 km (7:42 / km) +450m 6:27 / km
shoes: VJ Integrators

Sondagsbanen corridor exercise in a snowy Glen Tanar. Nice area, some very cold sections of snowy heather. Running with Tullie at a fairly relaxed pace.

1 PM

Orienteering 32:00 [3] 4.9 km (6:32 / km) +150m 5:40 / km
shoes: VJ Integrators

DNC course on Coull - middle distance training. Cool!

Saturday Feb 9, 2013 #

11 AM

Terrain Running hills 10:00 [3] 1.5 km (6:40 / km) +300m 3:20 / km
shoes: Adidas Swoop #9

Spectating at the Devil's Burdens. Ran up the hill from the leg 2/3 changeover (Kinnesswood) to watch the leading teams come in, and also cheer on the Trottette teams who had gone in the early mass start. Carnage in the mist - teams going everywhere. Hill runners can't/won't/don't navigate! Good climb though, one to remember.

3 PM

Orienteering hills 1:01:00 [3] 9.0 km (6:47 / km) +300m 5:49 / km
shoes: VJ Integrators

Four loops in Shooting Greens. Trying to attack at race pace.

Friday Feb 8, 2013 #

5 PM

Running warm up/down (AZ) 1:05:00 [3] 13.0 km (5:00 / km)
shoes: Asics GT2170 #2

All request Friday run to Davidsons Gardens at the west end of Ferry Rd, then along to Davidsons Place and Road at the back of the Western General.

Thursday Feb 7, 2013 #

7 PM

Running warm up/down (TT) 12:20 [3] 2.8 km (4:24 / km)
shoes: Asics GT2170 #2

Running intervals (TT) 30:00 [3] 8.0 km (3:45 / km)
shoes: Asics GT2170 #2

Roll the dice fartlek session - interval lengths determined randomly. We got something like 2 - 4 - 3 - 6 - 2 - 5. Took it pretty easy as it was first increased effort running since catching a cold last week, relaxing with the MPC (mid pack cack) at around 3:30 pace.

Running warm up/down (TT) 17:00 [3] 3.5 km (4:51 / km)
shoes: Asics GT2170 #2

Wednesday Feb 6, 2013 #

12 PM

Running (AZ) 52:00 [3] 12.25 km (4:15 / km)
shoes: Asics GT2170 #2

Too nice a day to sit in the office. Out and about at lunchtime to Danube Street in Stockbridge (posh) and Darnaway Street in New Town (nice, but I'd rather be in Darnaway itself) then out to Darnell Road in Trinity and back up to Darroch Court on the Pleasance, once home to a very freshfaced Chepls.

C • I hope not... 1

Tuesday Feb 5, 2013 #

5 PM

Running (AZ) 48:00 [3] 11.5 km (4:10 / km)
shoes: Asics GT2170 #2

Sniffle sniffle snort snort. I'm looking forward to the time when my head isn't full of snot. Looped HFW via Damside in Dean Village then after a bit of procrastination went back out to Dania Court in Sauchton.

Monday Feb 4, 2013 #

5 PM

Running (AZ) 43:00 [3] 10.0 km (4:18 / km)
shoes: Asics GT2170 #2

Cold is still all above my neck so fine for running but just easing off the volume and intensity to give my body more chance to battle the bugs. An easy cruise over to Dalziel Place in Meadowbank and back into the driving sleet. Lovely stuff. Reassuringly my legs felt pretty good - as you would hope after three easy days.

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