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Training Log Archive: murraystraining

In the 7 days ending Jul 21, 2013:

activity # timemileskm+m
  Running9 9:18:00 73.45(7:36) 118.2(4:43) 400
  Total9 9:18:00 73.45(7:36) 118.2(4:43) 400

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Sunday Jul 21, 2013 #

7 AM

Running warm up/down 55:00 [3] 10.0 km (5:30 / km)
shoes: Asics GT2000 #1

Morning run on the slate mine trail with Joe and Brian. Not too damaged from yesterday (yet) - blisters on the soles of both heels but I'd popped them which made them a lot more bearable than previous years. Severe DOMS set in on the drive home though!

Saturday Jul 20, 2013 #

8 AM

Running 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT2000 #1

Short explore of the slate mining museum on east side of Llyn Padarn. Could be an interesting sprint race area? Calves tight after 5 hour drive last night.
1 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: inov8 f-lite 230 #2

Short warm up and strides with a soaking wet vest on to try and stay cool. Usual pre-Snowdon lethargy fully present.

Running warm up/down 1:10:15 [3] 15.0 km (4:41 / km)
shoes: inov8 f-lite 230 #2

Ras yr Wyddfa / Snowdon Race 2013. A solid 2nd place behind the master Andi Jones. A steady climb but too much of a gap to close it down on the descent. I had a good go - by some reports I'd closed over half of the 1:15 deficit from the summit by half-way house - but I didn't have the legs on the flatter sections to finish the job. In the end I actually eased off so much that Andi pulled away and beat me by 1:20.
Happy with 2nd given the complete lack of hill running in the last month and general lack of focus on it. Times were slow: mostly due to the heat I guess but I wonder how many people saw Andi and I at the front and based their pace off that - when actually we were not running as fast as previous years.

Friday Jul 19, 2013 #

1 PM

Running 50:00 [3] 10.4 km (4:48 / km)
shoes: Asics GT2000 #1

HFW (half day) then rugby run.

Thursday Jul 18, 2013 #

6 PM

Running hills 1:30:00 [3] 17.0 km (5:18 / km) +400m 4:44 / km
shoes: Asics GT2000 #1

Too nice an evening for street bagging. Up Caerketton from Hillend and back down Cockmylane.

Wednesday Jul 17, 2013 #

5 PM

Running tempo 58:45 [3] 16.1 km (3:39 / km)
shoes: Asics GT2000 #1

Railway run with Ross x2 and SOB. A little sluggish at times but pushed on for the last three miles - 15:39 for final 5km. 32:10/26:35 split.

Tuesday Jul 16, 2013 #

6 PM

Running (AZ) 1:18:00 [3] 18.0 km (4:20 / km)
shoes: Asics GT2000 #1

AZ!!! AZ!!! Here we go again!
Streets visited: 7 - Duddingston Gardens North, Duddingston Gardens South, Duddingston Grove East, Duddingstone Grove West, Duddingston Loan, Duddingston Mains Cottages & Duddingston Mills.
AZ Stat: Number of streets visited - 1252

Monday Jul 15, 2013 #

7 AM

Running (RR) 43:00 [3] 9.2 km (4:40 / km)
shoes: Asics GT2000 #1

Good to be back.
5 PM

Running 1:26:00 [3] 18.0 km (4:47 / km)
shoes: inov8 roclite 285 #4

Extended MASH to remind myself what hills and views are. Lap of the BogTrot climb before Hector arrived - Dasses to Summit, Dunsapie, Whinney Hill, Salisbury Crags.

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