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Training Log Archive: murraystraining

In the 7 days ending Feb 17, 2013:

activity	#	time	miles		km		+m
Running	11	6:49:50	57.35	(7:09)	92.3	(4:26)	120
Orienteering	3	1:49:30	10.75	(10:11)	17.3	(6:20)	400
Urban Orienteering	1	22:00	3.42	(6:26)	5.5	(4:00)
Total	12	9:01:20	71.52	(7:34)	115.1	(4:42)	520

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Sunday Feb 17, 2013 #

11 AM

Running warm up/down 13:00 [3] 3.0 km (4:20 / km)
shoes: Asics GT2170 #3 (winter colour

Good length warm up in Aboyne

Running tempo 8:00 [3] 2.0 km (4:00 / km)
shoes: VJ Intergrator #2

And then a quick shoe change and tempo to the start - arrived to the start a minute and a half after call up. Why do we need a 4 minute call up for what was essentially a colour coded event with 3-4 people starting each minute?

Orienteering race 52:30 [3] 7.8 km (6:44 / km) +400m 5:21 / km
shoes: VJ Intergrator #2

Birsemore, my first time on this cracking area. Slightly "unusual" planning but I made the most of it. With 23 controls in 7.1km it was ideal as a "long middle" training. A few hesitations in the circle (at 1, 6 & 10) but other than that nothing to complain about. Took 2 minutes out of JT_1 on the (uphill) first half then we were moreorless level from there to the end.

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

Back to Aboyne with (JT)^2.

1 PM

Orienteering 29:00 [3] 4.2 km (6:54 / km)
shoes: VJ Intergrator #2

Exploring Bell Wood on the eastern edge of Aboyne, checking control sites for a permanent course JT_2 is planning. Lovely wee bit of forest but it felt like Big Jon hadn't spent a huge length of time on the map ;)

C • map 2

Saturday Feb 16, 2013 #

11 AM

Running warm up/down 25:00 [3] 5.5 km (4:33 / km)
shoes: Adidas Swoop #10

Jogging and drills in Tentsmuir while Tessa ran the course (we only had one map).

Orienteering tempo 28:00 [3] 5.3 km (5:17 / km)
shoes: Adidas Swoop #10

Green course from 11-person relay a few years ago. Tricky to know you were in the right place without flags out but I think I was mostly right.

4 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: inov8 f-lite 230 #2

Jogging to and from Langlands.

Urban Orienteering tempo 22:00 [3] 5.5 km (4:00 / km)
shoes: inov8 f-lite 230 #2

Two sprint exercises at St Andrews uni planned by Tessa. First one a super intense pick around Langlands - 23 controls in 8 minutes - where I got in a really good flow. The second had longer legs and less obvious routes where I got caught out a couple of times.
Langlands map
North Haugh map

Friday Feb 15, 2013 #

7 AM

Running (AZ) 52:30 [3] 11.6 km (4:32 / km)
shoes: Asics GT2170 #2

Beautiful morning run through Colinton Dell to Dell Road. Saw Helen B on the aquaduct on the way back. Hello!

Thursday Feb 14, 2013 #

6 PM

Running intervals (AZ) 1:04:00 [3] 15.4 km (4:09 / km)
shoes: Asics GT2170 #2

A more successful evening's work tonight. 6x5min on, 1min off tempo intervals out to Dechmont Road and back via Delhaig (3:25-30 pace) then polished off with 4x30s on, 1min off at full pace back along Gorgie Rd.

Wednesday Feb 13, 2013 #

8 AM

Running 33:00 [3] 6.5 km (5:05 / km)
shoes: Asics GT2170 #2

Snowy trip through Craiglochart Hill. Legs heavy.

7 PM

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

Running tempo 7:20 [3] 2.2 km (3:20 / km)
shoes: Asics GT2170 #2

My not-very-well-thought-out plan was to do my standard "pre-nationals" session of 3x2km, 6x1km. Now this is a big old tough session at the best of times but I tried to do it on my own, on a dark cold windy night, after a long day at work, on heavy legs.

I managed 1x2km. Ho hum.

I need a new plan.

C • 8 days to go 5

Tuesday Feb 12, 2013 #

8 AM

Running (AZ) 52:00 [3] 11.6 km (4:29 / km) +120m 4:16 / km
shoes: Asics GT2170 #2

Over the Seat and down to Deanery Close (locked gate meant I could only peer in) in Restalrig. Back to work up the Royal Mile.

5 PM

Running (AZ) 38:00 [3] 8.0 km (4:45 / km)
shoes: Asics GT2170 #2

Politburo evening so session postponed in favour of a short but productive sweep of the Dean's: Deanhaugh Lane, Deanhaugh Street, Dean Park Crescent, Dean Park Mews, Dean Park Street, Dean Path, Dean Path Buildings, Dean Street, Dean Terrace. Not bad for an easy half hours work.

Monday Feb 11, 2013 #

7 AM

Running (AZ) 46:00 [3] 10.5 km (4:23 / km)
shoes: Asics GT2170 #2

Davie's Row - Corstorphine.

6 PM

Running (AZ) 29:00 [3] 7.7 km (3:46 / km)
shoes: Asics GT2170 #2

Quick blast around the city centre. Davie Street at the back of Tesco Metro then right through the middle of town to Dean Bank Lane and Dean Bridge. Moving well.

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