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Training Log Archive: murraystraining

In the 7 days ending Apr 14, 2013:

activity # timemileskm+m
  Running13 12:39:30 89.42(8:30) 143.9(5:17) 2300
  Total13 12:39:30 89.42(8:30) 143.9(5:17) 2300

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MoTuWeThFrSaSu

Sunday Apr 14, 2013 #

11 AM

Running 1:40:00 [3] 16.0 km (6:15 / km) +700m 5:08 / km
shoes: inov8 RocLite 312 GTX

Cam Chreag from the WigWam farm near Tyndrum. Decided that since the munros all have too much snow it was a good time to visit a lower summit or two that you wouldn't necessarily bother with. Set off in near-torrential rain but by the time I reached the summit I'd seen blue sky and glorious views. Some days you just have to get out and get on with it, and on some of those days you get the rewards!
Spotted a couple of ptarmigans on the summit.

Saturday Apr 13, 2013 #

10 AM

Running hills 1:46:00 [3] 14.0 km (7:34 / km) +700m 6:03 / km
shoes: inov8 RocLite 312 GTX

Steep training on Ben More. Aiming for the col between BM and Stob Binnein with a option of pushing on for a summit but turned back when the snow got too hard to run through. Great fun running/sliding/skiing back down though! Includes flatter running to/from the mountain along the dismantled railway to Crianlarich.
5 PM

Running 55:00 [3] 13.0 km (4:14 / km) +300m 3:48 / km
shoes: inov8 RocLite 312 GTX

Faster paced run up the Glen towards Ben Lui. Faffed around for some photos at the end, visited a waterfall and came home. Looks like a great mountain, to be visited again one day once the snow is gone.

Friday Apr 12, 2013 #

8 AM

Running 24:00 [3] 5.6 km (4:17 / km)
shoes: Asics GT2170 #3 (winter colour

Morning jog round the Meadows. I'm really feeling the benefit of my restricted mileage mornings - they are enough to help recover from the night before but I'm feeling fresh again at the start of my evening sessions.
C • yeah 3
6 PM

Running hills 55:00 [3] 9.0 km (6:07 / km) +600m 4:35 / km
shoes: Adidas Swoop #12

Friday night hill run. This week, Ben Ledi in the mist and snow.
I took a photo on the way up, gave it a hammering with Instagram and friends and posted it online. The good people at Arc'teryx reposted it to their stream and it got over 1100 likes! Eek!

Thursday Apr 11, 2013 #

8 AM

Running 27:30 [3] 6.0 km (4:35 / km)
shoes: Asics GT2170 #3 (winter colour

Easy round the lower Craiglochart loop.
7 PM

Running warm up/down 26:00 [3] 5.5 km (4:44 / km)
shoes: Asics GT2170 #3 (winter colour

Warm up lap of the meadows then recce'ing/measuring the interval loop.

Running intervals 23:00 [3] 5.0 km (4:36 / km)
shoes: inov8 f-lite 230 #2

Urban sprint agility tempo reps. I've found a 1km virtually traffic free loop round the Exchange area* which replicates the style of running you get in your average sprint race - a few twists and turns, lots of steps and some stretches of faster running. Tonight I did 5x1km off 1 minute recovery in 3:44, 39, 38, 34, 29. Hard to tell whether I got faster beause I was trying harder or just getting used to the course more.

*For my own reference, and anyone else who is interested: start on Morisson St at the SW corner of the SWIP office, down the side between SWIP and the new conference centre extension and round the corner to Exchange Square. Tight to the Sheraton gym then a right-left past Barrie+Hibbert and down the steps onto the bridge over the Western Approach Road. Out onto Rutland Square and run a clockwise lap tight to the gardens. Back over the bridge but this time go up the cycle ramp (twisty). Once back through exchange cresent bear right to the steps at the northern end of the sheraton gym - down them to the lower level, across the car park and back up the steps outside AllBarOne. Past the front of the sheraton and through the SWIP car park back to morrison street for a final 50m dash back to the start.

Running intervals 8:00 [3] 1.2 km (6:40 / km)
shoes: inov8 f-lite 230 #2

Home.

Wednesday Apr 10, 2013 #

7 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Murrayfield loop. Sore legs.
5 PM

Running 1:10:00 [3] 17.1 km (4:06 / km)
shoes: Asics GT2170 #3 (winter colour

Steady run out to Tranent for tea with the folks.

Tuesday Apr 9, 2013 #

8 AM

Running 24:00 [3] 5.0 km (4:48 / km)
shoes: Asics GT2170 #3 (winter colour

Feeling fresher this morning. WoL loop anticlockwise.
6 PM

Running warm up/down 22:00 [3] 4.2 km (5:14 / km)
shoes: Asics GT2170 #3 (winter colour

Down to Meadowbank. Running late so didn't visit Drum Terrace en route.

Running intervals 45:00 [3] 6.0 km (7:30 / km)
shoes: inov8 f-lite 230

Track session with Dougie and Max. Proper speedwork time!
4x(600-400-200) with 2mins between reps (!) and 4 between sets (the other 2 did 5 sets but I got there late and was happy to just do 5km worth of effort). I stuggled a bit with pace judgement early on but I was pleased to be running faster than expected virtually throughout the session - bodes well for the next couple of months!
1:41/65/28.6
1:39/64/30
1:38/62.2/30
1:38/64/28.3
I think, although I have no way of confirming this without trawling through years worth of training diaries, that 62.2 is a 400m pb!

Running warm up/down 28:00 [3] 5.5 km (5:05 / km)
shoes: Asics GT2170 #3 (winter colour

Back home, forgot about Drum Terrace again!

Monday Apr 8, 2013 #

7 AM

Running (RR) 44:00 [3] 9.3 km (4:44 / km)
shoes: Asics GT2170 #3 (winter colour

Mousey came to say hello at 3am this morning which was less than ideal. Pretty sluggish at 7am but got on with it for a Rugby Run. Glutes and quads took a hammering yesterday, good to stretch them out.
C • trap 1
6 PM

Running (AZ) 1:17:00 [3] 16.5 km (4:40 / km)
shoes: Asics GT2170 #3 (winter colour

Very ploddy trip to Gilmerton. Legs quite DOMSy despite taking care on the descent yesterday.
Streets visited: 1 - Drum Street.
AZ Stat: Average streets per run - 3.9

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