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Training Log Archive: murraystraining

In the 7 days ending Sep 22, 2013:

activity

time

miles

Running

12:56:21

96.34

(8:03)

155.05

(5:00)

1710

Orienteering

1:01:00

6.34

(9:37)

10.2

(5:59)

Total

13:57:21

102.68

(8:09)

165.25

(5:04)

1710

3:16

0:00

» now

Sunday Sep 22, 2013 #

Running warm up/down 22:30 [3] 5.2 km (4:20 / km)
shoes: Asics GT2000 #1

Getting the legs moving.

Orienteering race 1:01:00 [3] 10.2 km (5:59 / km)
shoes: VJ Intergrator #2

Farleton Knott colour coded event. Getting schooled by an M16 and not running very fast. I hope when I'm racing with fresher legs & more desire in the next couple of weekends my navigation improves as well! I should probably have been 10+ minutes faster today.

Running warm up/down 31:00 [3] 5.6 km (5:32 / km)
shoes: VJ Intergrator #2

Spending my pennies.

Saturday Sep 21, 2013 #

12 PM

Running warm up/down 30:05 [3] 6.5 km (4:38 / km)
shoes: Asics GT2000 #1

Up and down Wasdale road.

Running race 1:04:00 [3] 10.0 km (6:24 / km) +910m 4:24 / km
shoes: VJ Intergrator #2

Scafell Pike Fell Race. A very low profile race compared to the Ben and Snowdon with only 70 odd competitors setting off from Wasdale on an unmarked course in the clag. Had to use a bit Martin Mikkelsen-Barron's local knowledge to guide me to the summit but got a lead on him once I knew where I was going and held it to the finish. Not a flat out effort by any means but a good solid outing to take the King of the Mountains title - best combined position in Snowdon, Ben Nevis and Scafell races. Apparently mine was the second lowest score ever, the lowest being Ian Holmes in the inaugural year when he won all three races!

C • Well Done Murray 3

4 PM

Running hills 1:42:00 [3] 12.6 km (8:06 / km) +800m 6:09 / km
shoes: inov8 RocLite 312 GTX

It would be rude not to run up something else while we were there! A fun loop of Kirk Fell from Wasdale. Does the Bob Graham route go up the steep red stone gully on the north side of Kirk Fell? That was pretty fun!

C • nah 1

Friday Sep 20, 2013 #

8 AM

Running 42:00 [3] 8.9 km (4:43 / km)
shoes: Asics GT2000 #1

Corstorphine Hill for a bacon roll. Next week's aim: start some of the morgenjoggs before 8am.

Thursday Sep 19, 2013 #

8 AM

Running 42:00 [3] 8.25 km (5:05 / km)
shoes: Asics GT2000 #1

Testing a new morgenloop - Meadows, Bruntsfield, Holy Corner, Colinton Road, HP. Nice but a bit trafficy round Holy Corner. To be refined.
Got a schooling from new Scottish 10k champ Fiona Thompson who cruised past me on the other side of the road at Fountainbridge.

6 PM

Running 1:21:00 [3] 16.8 km (4:49 / km)
shoes: Asics GT2000 #1

Frogston Road 10. Slow but good for the day after the railway.

Wednesday Sep 18, 2013 #

8 AM

Running (Inverleith) 41:00 [3] 8.9 km (4:36 / km)
shoes: Asics GT2000 #1

It's Wednesday it's Inverleith. Lovely morning. 100 miles in the legs for the first time since last winter but feeling pretty good - will I be saying the same after a trip to the railway tonight?

5 PM

Running warm up/down 5:00 [3] 1.1 km (4:33 / km)
shoes: Asics DS Trainer #1

HFW

Running tempo 1:19:46 [3] 22.5 km (3:33 / km)
shoes: Asics DS Trainer #1

The uncertainty around turning up for Ross' Railway Run - how many miles does his 'coach' have in store? I was hoping for a 10 - expecting a 12 - fearing a 14.
The first 7 drifted along quite peacefully and I was surprised to reach the turn just a few seconds slower than last time (43:15 vs 43:10 two weeks ago) despite it feeling much easier. The pace picked up quite quickly on the way home though and with 4 to go Ross moved clear, still accelerating despite running <5:25 for the uphill 9th mile. He was away and gone by the road crossing but I forged on in his wake, keeping it close to 5min/mile as I sailed home to a 36:30 second half. He was 50s clear by the end with a 35:40 return leg. If he doesn't smash Frankfurt next month I'll be very disappointed!
Afterwards he let slip what is on the plan for next Wednesday.
The mythical 16.

Update: based on Patgie's Garmin data I ran the last 10 miles in 54:09. That's a PB.

Tuesday Sep 17, 2013 #

8 AM

Running hills (Clock) 36:00 [3] 7.5 km (4:48 / km)
shoes: Asics GT2170 #3 (winter colour

I need a Tuesday AM loop. Monday RR, Wednesday Inverleith, Thursday Clock, Friday Corstorphine but at the moment Tuesday is empty. Settled for a Clockwise Clock today.

6 PM

Running 5:00 [1] 1.1 km (4:33 / km)
shoes: Asics GT2000 #1

HFW

Running 1:11:00 [3] 16.5 km (4:18 / km)
shoes: Asics GT2000 #1

Cramond 10, first 2 with BROONER BROWN!

Monday Sep 16, 2013 #

8 AM

Running 43:00 [3] 9.3 km (4:37 / km)
shoes: Asics GT2170 #3 (winter colour

Slow to get started but good to get out. Bacon roll week planned.

5 PM

Running hills (MASH) 1:21:00 [3] 14.3 km (5:40 / km)
shoes: inov8 TrailRoc 235

With Hector, James Waldie and Ross Campbell. Good run with 4 significant climbs - zigzag steps, sheeps heid/lions haunch, dry dam/north face and the bogtrot climb to finish. Fell over when trying to turn a corner while descending the Lion's Haunch, another FAIL for the TrailRoc!

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