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Training Log Archive: murraystraining

In the 7 days ending Jul 28, 2013:

activity	#	time	miles		km		+m
Running	6	4:30:25	35.29	(7:40)	56.8	(4:46)	700
Faffing in the gym	3	2:20:00
Terrain Running	1	1:42:00	9.94	(10:16)	16.0	(6:23)	800
Orienteering	1	55:30	6.9	(8:03)	11.1	(5:00)
Total	10	9:27:55	52.13		83.9		1500

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Sunday Jul 28, 2013 #

12 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: VJ Intergrator #2

Orienteering 55:30 [4] 11.1 km (5:00 / km)
shoes: VJ Intergrator #2

Six Day 1. Going well then blew it in the green at the end. Took a risk but ended up completely misreading contours - unusual for me.

Saturday Jul 27, 2013 #

12 PM

Terrain Running hills 1:42:00 [2] 16.0 km (6:23 / km) +800m 5:06 / km
shoes: inov8 RocLite 312 GTX

Couple of Munros behind Newonmore en route to the six days. Gaelic names. Dotterel on the second summit. Buzzard in the glen.

Friday Jul 26, 2013 #

6 PM

Running hills (FNHR) 1:10:00 [2] 12.0 km (5:50 / km) +500m 4:50 / km
shoes: inov8 roclite 285 #4

Flotterstone - Castlelaw - Capelaw - Harbour - Bells - Biscuit Tin - Flotterstone.

Thursday Jul 25, 2013 #

8 AM

Faffing in the gym 30:00 [3]
shoes: Asics GT2000 #1

Spin, stretch and some gentle strength work - time to build more of that into the program.

6 PM

Running (AZ) 1:17:00 [3] 16.5 km (4:40 / km) +100m 4:32 / km
shoes: Asics GT2000 #1

Over the Seat in thick fog. Loving the weather at the moment.
Streets visited: 2 - Duddingston Park & Duddingston Park South.
AZ Stat: Percentage complete - 25.08%

Wednesday Jul 24, 2013 #

4 PM

Running warm up/down 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics GT2000 #1

HFW

5 PM

Running tempo 57:25 [3] 16.1 km (3:34 / km)
shoes: Asics GT2000 #1

Railway progression run with the Ross's & Ray. First mile 6:45 last mile 4:45 with near linear progression in between. Splits of 31:10, 26:15 - a minute faster on the way out than last week, 20s faster on the return, 10s of which was in the final 5km (15:30).

Tuesday Jul 23, 2013 #

8 AM

Faffing in the gym 35:00 [3]
shoes: Asics GT2000 #1

Another chapter of GoT on the bike. Legs improved - may jog later.

5 PM

Running 45:00 [3] 8.1 km (5:33 / km) +100m 5:14 / km
shoes: Asics GT2000 #1

Clock run with Tessa.

Monday Jul 22, 2013 #

6 PM

Faffing in the gym 1:15:00 [3]
shoes: Asics GT2000 #1

The SnowDOMS arrived in force today, no chance of running tonight. Did a good bit of stretchy flex then 55 minutes on a spinning bike at a pretty gentle tempo (two chapters of Game of Thrones).

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