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Training Log Archive: murraystraining

In the 7 days ending Sep 29, 2013:

activity

time

miles

Running

9:37:01

75.62

(7:38)

121.7

(4:44)

Orienteering

2:19:37

13.92

(10:02)

22.4

(6:14)

1050

Total

11:56:38

89.54

(8:00)

144.1

(4:58)

1050

2:19

0:00

» now

Sunday Sep 29, 2013 #

10 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

More jogging.

Orienteering race (SHI Individual) 1:39:07 [3] 14.7 km (6:45 / km) +800m 5:18 / km
shoes: VJ Intergrator #2

EPIC! About 90% of the course in thick mist so it was relentlessly technical and seemed to go on forever. Cliffs and drops would appear from nowhere, it was pretty hard to simplify or plan ahead. Lost Englanders and Irelanders would just appear out of the mist and vanish again just as quickly. I'd probably have done better with the lights turned on but it was definitely a better challenge and possibly more fun this way!

C • What was the scores on the doors? 4

Running warm up/down 15:00 [3] 2.8 km (5:21 / km)
shoes: VJ Intergrator #2

Saturday Sep 28, 2013 #

8 AM

Running 25:00 [3] 4.6 km (5:26 / km)
shoes: Asics GT2000 #1

Morgenjogg, Ireland style.

C • meaning what, 2

1 PM

Running warm up/down 28:00 [3] 5.0 km (5:36 / km)
shoes: Asics GT2000 #1

Decent warm up on the forest roads.

Orienteering race (SHI Relay) 40:30 [3] 7.7 km (5:16 / km) +250m 4:32 / km
shoes: VJ Intergrator #2

Out in third with 5 minutes to make up on the Irish lad and Schorah. Tough ask but I knew I had a chance if I had a flyer. Set off hard and was pretty clean, but not perfect, on the first few. Passed the Irish guy around 8 and then suddenly Schorah appeared just after 9. I missed a little on 10 (didn't see another hill under the circle) and had to chase him down again. He then missed on 12 and I was probably 45s ahead on the climb over to 13. I took the faster but riskier route of aiming for the saddle rather than going straight but lost my line on the diagonal downhill approach and found myself in a world of unmapped crags, looking for the one crag in the circle with my flag on it. After seeing Schorah, who took the straight line, flying past above me I got it and back on line but there wasn't enough of the course left to chase him down. Frustrating - I should have reacted better when I realised somethign was amiss - instead I panicked.

Running warm up/down 18:00 [3] 2.5 km (7:12 / km)
shoes: VJ Intergrator #2

More jogging.

Friday Sep 27, 2013 #

7 AM

Running 40:00 [3] 8.9 km (4:30 / km)
shoes: Asics GT2000 #1

Corstorphine. Started slow and stiff, good in the middle, bit of a drag by the end.

Thursday Sep 26, 2013 #

5 PM

Running 1:03:00 [3] 11.0 km (5:44 / km)
shoes: Asics GT2000 #1

Very slow potter round Blackford.

Wednesday Sep 25, 2013 #

7 AM

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

Inverleith. But you could probably have guessed that.

5 PM

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

HFW

Running tempo 1:31:01 [3] 25.8 km (3:32 / km)
shoes: Asics DS Trainer #1

Over 200 miles in the last 14 days. Last time I ran >15miles? March. Niggles starting to surface? Yes. Hoddy's words of "don't want to be that bellend who smashes 2 weeks training then gets injured" haunting me. But still I couldn't resist the prospect of a 16 mile progression run with Ross.
And it was remarkably OK. A bit of a grind when the pace picks up from 3-5 miles as usual but the extra miles (5-11) all flew by and we were soon motoring home. I'd checked my watch at 2.9 miles (19mins exactly) so I knew what I needed to do to break my 1/2 marathon PB - break 91. (PB is 72:05). With only minutes displayed on the watch for the last half hour there was a bit of guess work around how likely this was but we put our heads down and charged back to Eskbank to stop the clock on 91 exactly for a marginal pb. Still, I felt good and strong all the way back and had a better top speed than during last week's 14.
Now for a couple of easy days before the SHIs and an easier week next week leading into the WC final.

Tuesday Sep 24, 2013 #

7 AM

Running hills (Anti-Clock) 37:00 [3] 7.5 km (4:56 / km)
shoes: Asics GT2000 #1

Feeling OK, until the hill. Ankle a little 'pingy' too.

6 PM

Running 1:12:00 [3] 16.5 km (4:22 / km)
shoes: Asics GT2000 #1

Making up a new 10 mile loop. Innocent railway - Lap of BigW car park - Milton Road - Duddingstone House - Sheeps Heid - Through the park & back to office. Came up a little short (ignoring the jog home from the office). Fewer niggles than this morning.

Monday Sep 23, 2013 #

7 AM

Running 50:00 [3] 10.3 km (4:51 / km)
shoes: Asics GT2000 #1

New week new legs, right? Actually they feel OK. Standard RR loop with a detour up a dead end where the tram works have (not fully) reopened the WoL path.

5 PM

Running hills (MASH) 1:15:00 [3] 13.8 km (5:26 / km)
shoes: inov8 TrailRoc 235

Chepls, Waldie and IainW. A few new routes and a lot of Strava chat. Maybe I need to get involved?

C • nah 1

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